Wednesday, February 27, 2013


Going into the workout today just wasn't feeling it.  And to top it off, just a struggle to warm up.
This has been going on for the last few squat workouts, and after going up to only 315, my joints were still stiff and yelling at me.  So, I dropped down and did some front squats.  Felt good with these, so its time to mix it up and focus on bringing that movement up.  Its also refreshing to go at something new.

Squat:  few sets but didn't complete
Front squat:  175 for a few sets, will focus on this and plan for it.
SLDL: 3 warms, 255x5 275x5,5  185x16
V- leg press: 1 warm, 205x20, 25
Calf work ss
with abs: 4x
10 min cooldown.

Tuesday, February 26, 2013

Chest and arms.

Nice gains from the first round.  Easy in with the db press to build some momentum and to take it past a previous best..

Flat db press: 3 warms, 90x5,5,10
In bar press: 2 warms, 180x8,8 drop set
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 90x8,8,10
Tricep pressdown: 2 warm, 80x8,8,7
Stand db curl ss
with lying db ext:
15 min cardio.

Monday, February 25, 2013

Back and delts.

After a day off, always feel ready to go.  New rotation so pick some moderate weights and pushed out the extra reps.  Increases next time for sure.

Lat pulldown under: 3 warms, 135/8,8,10
90d Bent over row OH: 3 warms, 145/10,12,12
Pip pulldown: 2 warms, 145/12,11
Stand OHP: 3 warm, 145/3 165/3,3,3
1 arm db upright row: 2 warms, 55/10,12
Rear delt raise ss
with abs: 4x
15 min cardio

Saturday, February 23, 2013


New split and working on the triples.  Nailed what needed to be done and felt good. Peeling off from the 3x per week squat, and will bring in more volume instead.

Squat: 4 warms 275x3 315x3 350x3,3,3
SLDL: 3 warms, 245x5 265x5,6
Drop set: 185x15
Verticle LP: 1 warm, 180x20,26
Calf raise ss
with low abs: 4 x
10 min cooldown.

Friday, February 22, 2013

Chest and arms.

New rotation and will be leading of with flat db presses from now on.
I will be using a rep scheme to slowly bring this up.

Flat db press: 3 warms, 85x8,8,10
In bar press: 2 warm, 175x8,8 dropset
Chest dips: 4 sets to failure
Barbell curl: 2 warms, 80x8,8,12
Tri pressdown:  2 warms, 75x8,8,9
Stand db curl ss
with Db ext: 2 x
15 min cardio.

Thursday, February 21, 2013

Deload on the legs:

Still feeling beat up from two days ago from the leg workout, so this came at the right time..   Moving forward, I will be keeping the 3 day split, but to train every body part every 4th or 5th day instead of squating every 3rd or 4th..  This will give more focus to the upper body..

Squat: 3 warms, 275/3 285/3,3,3
4inch deficit deads: 3 warms, 295/5 315/5
Drop off sets: 225/10,10
10 min cooldown

Back and delts.

Deload on the OHP and the mixed up the rep ranges a bit for kixs.
Solid workout and moving forward I will keep in the OHP and try for 200 pounds
the new goal.

Lat pulldown wide: 3 warms, 140/10 150/9 140/10 120/12
1 arm db row: 2 warm, 85/10 90/12
Bent over row: 1 warm, 135/10,15
Rope pulldown: 1 warm, 130/12,11
Stand OHP: 2 warm, 125/5 130/5,8
Rear delt raise: 2 warm, 35/11,10 drop set
10 min cooldown.

Tuesday, February 19, 2013


Singles for the squats today.  I promised that I would stay within the range of the program, but felt like pushing it.. 385 for three singles was called for but I strayed! lol

Squat: 4 warms, 315/3 355/1 385/1 415/1 385/3
Drop sets: 315/5 225/10
Trap bar deads: 3 warms, 315/5 335/5
Drop set: 275/10
10 min cooldown.

Sunday, February 17, 2013

Chest and arms.

Deload for the bench.  But I do say that the higher reps really did fatigue things lol...and showed on the in db press.

Flat press. 4 warms 205x5, 9, 9
In db press. 1 warm 85x8, 7, 7 drop set
Flat fly. 50x12, 11, 10
In db curl. 2 warms 35x10, 10 drop set
Tri bar ext. 2 warms. 70x10, 9 drop set
Cable curl ss. 60 70 70
Wirth rope press. 35 45 45

Saturday, February 16, 2013

Back and delts

Happy to do 2 singles with 185 in the ohp.. pr for the moment.

Lat pull down wide.  3 warms 150x8, 8, 9.
Drop set. 120x12
Bent over row.  3 warms 175x10, 10, 12.
Drop set. 135x16
Rope pull down.  2 warm. 135x11, 10
Stand ohp. 3 warms 145x3 165x1 175x1 185x1, 1.
Drop set. 135x8
Rear delt lateral.  1 warn. 30x11, 12, 12
10 min cool down

Friday, February 15, 2013


Just when your not feeling, BAM, you have a great workout. 

Squat: 4 warms, 315x3, 345x2 365x2,2,3
Drop set: 225x16
4inch deficit deads: 3 warms, 295x5,5,5
10 min cooldown.

Wednesday, February 13, 2013

Chest and arms....

Content with the test out for the press.  Keep in mind, I am stupid and don't have a spotter.  But the 280 is the most I have done in years..
I think moving forward I will either change the movement or reset because I have topped out for now.

Flat bench: 4 warms, 225/3 250/2 265/1 275/1 280/1
Drop off set: 225/7
In db press: 2 warms, 95/7,7
Drop off set: 75/1
Flat fly: 50/11,10,10
In db curl: 2 warms, 35/10,9
Ly Tri ext: 2 warm, 65/10,11
Cable curl ss
with Rope pressdown: 3x
10 min cooldown

Tuesday, February 12, 2013


New round and time for the triples  Little tired going in, but did what was called for.

Squat: 5 warms, 325/3 345/3,3,4
Drop set: 225/15
Trap bar deads: 3 warms, 305/5 325/5,8
10 min cooldown.

Monday, February 11, 2013

Back and shoulders. 

Some nice gains today and felt good.  I laid off the OHP because today for the shoulders were not feeling it.  Too tight, so instead did a bunch of db laterals.

Lat pulldown.  3 warms, 145x8x8x10
Bent over row: 3 warms, 205x6x7x7  155x15
Rope pulldown: 2 warms, 130x12x12
Bench rear delts raise: 2 warm, 25x12 30x11x11
Stand side lateral: 25x15x15x13
10 min cooldown.

Sunday, February 10, 2013

Legs, deload workout.

Good timing as my upper was tight and from yesterday all day at the ER for my daughter. I was still beat.  All is well though.

Squat: 4 warms, 285x5x5x5
4 in deficit deads: 3 warm, 275x5x5x8
10 min cool down.

Friday, February 08, 2013

Chest and arms:

Little short on time so I cut the arm portion short.  All in all did what was needed.

Flat bench: 4 warms, 225/3 245/2 260/2,2,2 
Drop off set: 185/15
In db press: 2 warms, 95/8,6 75/10
Flat db fly: 1 warm, 55/10,9
Stand db curl ss
with rope pressdown: 4 x
10 min cooldown.

Thursday, February 07, 2013


Another test out for squats and I think I am close.  Will continue to follow my program but stay within the boundaries of what is prescribe for the next two rounds before I try a single test again.

Squat: 5 warms, 335/3 365/2 395/1 425/1
Drop off sets: 315/5 225/12
Trap bar deads:  3 warms, 295/5 315/5,5
10 min cooldown.

Tuesday, February 05, 2013

Back and delts. 

Solid workout with the new rotation.  Really surprised how the OHP are going well and reaching
new bests with it.

Lat pulldown wide: 3 warms, 140/8,8,10
Bent over row: 3 warm, 195/6,8 drop set
Rope pulldown: 2 warms, 125/10,12
Stand OHP: 3 warms, 145/3 160/3,3,5 drop set
Side lateral ss
with rear db raise: 3 x
10 min cardio

Monday, February 04, 2013


Great round today with the doubles.. and I added in 4inch deficit deads.  A good challenge with
a great range of motion.

Squat: 5 warms 325/3 345/1 360/2,2,3    drop off set with 225
Deficit deads: 2 warms, 245/5,5,10
Sissy squat: 3 sets
10 min cooldown.

Saturday, February 02, 2013

Chest and arms

Flat bench. 4 warns 225x3 245x3, 3, 3
In db press. 2 warms 90x8, 9. 75x10
Flat db fly. 50x10 52x10, 11 drop inti a push up
In db curl. 2 warm. 40x8, 8, 6
Ly tri ext. 2 warms 65x8, 8, 10
Cable curl ss
With rope press down
10 min cool down

Friday, February 01, 2013

Legs and new rotation.

After feeling tight from Tuesday wo, I was able to get it done today without pain.
Nice to bring in a couple of movements I have not done in a couple of month.

Squat: 4 warms, 295x3 325x3 340x3,3,3  drop off set with 225
Trap bar squats: 3 warms, 295x5x5x10
Bar Lunge 2 warm,  125/6,8