Friday, March 29, 2013

Back and hams

Pull ups. 5x failure
Db bent over row.  3 warm 75x8 85x9, 8
Drop set. 65x14
Close pull down.  2 warns 120x11, 10, 10
Str arm pull down.  1 warm 45x13 50x12, 12
Rsld.  3 warms 185x5 205x5, 5, 5
Drop set. 135x20
Glute ham raise. 4x

Thursday, March 28, 2013

Chest and triceps.....

Mixed it up today....and looking at the long run, going to switch up the routine to a 4 day split and this way I can do squats and deads on separate days....and will do more volume per muscle group.

Flat bench: 4 warms 205x3 215x3 225x3 245x3,3
drop set: 225x6
In db press: 1 warm, 85x8 90x9,8
Flat db press: 75x11,10 65x11,10
Decline pu: 2x to failure
Rever tru pressdown: 3 warms, 45x10 50x11,9
Db kb: 20x12,14,14
Ab work: 4 sets.

Wednesday, March 27, 2013


Deads. 4 warms 315x3 335x2 355x1,1, 1
Hack squat.  3 warms 225x6 250x6, 10
Drop set. 180x20
Leg curl.  1 warm 50x10, 10
Leg ext. 1 warm 80x10, 13
Walk lunge. 75x8 95x8

Saturday, March 23, 2013


Later day training for me, and wanted to get it in. Straight up killed it..

Deads: 4 warm, 315x3 335x3,3,5
Hack squa: 3 warms, 225x6 235x6,10
drop set: 180x16
Leg curl: 1 warm, 47x10,11
Leg ext: 1 warm, 75x10,13
Walk lunge: 65x10 85x10
Calf work ss
with abs: 4 x

Friday, March 22, 2013

Chest and arms..

Flat out felt great today and the numbers showed.

Flat db press: 4 warms, 100x8,9,8
In db press: 1 warm, 85x9,9,8
Flat bar with chains: 1 warm, 175x10 195x9,8
drop set: 155x12
Stand alt db curl: 2 warm, 55x6 60x5,5
drop set: 40x12
Close db press: 2 warms, 60x6 70x6,7
drop set: 50x11
Con curl ss
with db kb: 2x
15 min cardio.

Wednesday, March 20, 2013

Back and shoulders:

Progress made and great energy today.....

Pull ups: 5 sets to failure
Db bent over row: 2 wamrs, 85x8 90x8,10
drop set: 65x18
Close pulldown: 2 warms, 145x9,9
drop set: 115x12
Stand OHP: 2 warms, 115x8,8,8,8
Seated side lateral: 1 warm 35x8,9,9
Bar shrug ss
with ab work: 4x
15 min cardio.

Tuesday, March 19, 2013


First wave has begun for the deadlifts on my program.. went well and wasnt too hard.. rest of the workout was solid and was spent.

Deads: 3 warms, 275x5 315x5,5,5
Hack Squat: 3 warms, 215x6 225x6,8
drop set: 18015
Leg curl: 1 warm, 45x10,11
Leg ext: 1 warm, 70x10,14
10 min cardio.

Monday, March 18, 2013

Chest and arms...

All sorts of gains today. Felt great and making nice progress.

Flat db press: 3 warms, 90x5 100x8,7,7
In db press: 1 warm, 85x8,8,7
Flat bar with chains: 2 warms, 185x11,10
Stand alt db curl: 2 warm, 52x6 57x6,6
drop set: 40x10
Close db press: 2 warms, 55x8 65x6,6
drop set: 50x10
Con curl ss
with db kb:  2x
15 min cardio.

Saturday, March 16, 2013

Back and delts.

Happy for the lead off round and the weight being moved.

Pullups: 6 total sets
Db bent over row: 2 warms, 75x8 85x9x9
drop set: 65x14
Close pulldown: 2 warms, 140x10,9
drop set: 110x12
Stand OHP: 2 warms 105x8,8,9
Seated side lateral: 2 warms, 35x8,9,8
Trap bar shrug: 1 warms, 185x15,14,13
Ab work
15 min cardio

Friday, March 15, 2013


Lead off with deads to determine where I am at.  Will apply a my rep scheme now to focus on bring this lift up since its pretty bad!  lol

Deads: 4 warms, 315x3 345x3 365x1 385x1
Drop set:  315x5
Hack Squat: 3 warms, 205x6 215x6,8
Drop set: 180x14
Glute ham raise ss
with sissy squats: 4x
10 min cooldown.

Wednesday, March 13, 2013

Chest and arms:

Nice progress on the presses today as I am keeping them in but the assistance movements were changed.

Flat db press: 4 warms 108x5 111x5,5
In db press: 1 warm 80x10,9,10
Flat bar w/chains: 2 warms, 165x12,10
Alt db curl: 3 warms, 55x6,6 drop set
Double db kb: 3 warms 35x9,8 drop set
Con curl ss
with 1 arm rope pressdown: 2 x
15 min cardio.

Tuesday, March 12, 2013

Back and delts:

Last one for this rotation so mixed it up a bit.  Great workout and making gains.

Bent over row OH: 4 warms, 195x5 215x5,5 155x15
Lat pulldown under: 2 warms, 140x10,9
Bar shrug: 2 warms, 215x9 225x8  185x13
1 arm db row: 75x10,14,14
Side lateral: 2 warms, 35x8,9,8 drop set
15 min cardio

Monday, March 11, 2013

Legs:   Nice steady progression on both the front squat and deads.  Slight increases and in for the long haul.

Front Squat: 4 warms, 225x3 245x3 255x2,3
Deadlift: 3 warm, 315x3 340x3 360x1,1
Drop off: 225x20
Calf work ss
with abs: 4 x
10 min cooldown.

Saturday, March 09, 2013

Chest and arms

Great gains today and mix up the arms with some fat gripz.  Crazy pump.

Flat db press: 4 warms, 100x5, 108x5,5
In bench: 2 warms, 195x6,5  drop set
Dips: 4x with fat gripz
Barbell curl: 6 sets with FG
Tricep Pressdown: 6 sets with FG
15 min cardio..

Friday, March 08, 2013

Back and traps:

Wasnt planning on training today but looking ahead I may have a couple of un planned off days.  So banged it out and goter done!

Lat pull under: 3 warms, 150x6,10,10
Bent over row OH: 3 warms, 185x8 195x7,8 drop set
PIP: 2 warm, 145x9,10
Str arm pulldown: 1 warm, 55x12,11
Bb shrugs: 2 warms, 205x14,12
15 min cardio...

Thursday, March 07, 2013

Last two days of training were on point.  Highlights were using the 100's for reps on the flat db press, feeling good with front squats and bring in deads with out any back issues.  Getting excited..

Front squat: 4 warms, 215x3 235x3,3,3
Deads: 3 warms, 315x3 335x3 355x2
Drop set: 225x20
V leg press: 1 warm, 225x20 250x21
Calf raises ss
with abs: 4 x
10 min cooldown

Flat db press: 3 warms 90x5 100x5,5,8
In bar press: 2 warms, 185x7,7 drop set
Chest dips: 3 sets
Bar curl: 2 warms, 90x5 100x5 2 drops
Tricep pressdown: 2 warms, 80x5 90x8 2 drops
Db curl ss
with Ly tri ext: 2 x
15 min cardio

Tuesday, March 05, 2013

Back and shoulders:

Good workout and pushed it a bit more then normal.. gains across the board.

Lat pulldown underhand: 3 warms, 145x8,8,11
Bent over row OH: 3 warms, 185x10,11 135x20
PIP: 1 warm, 140x8 145x8,9
Str arm pulldown: 1 warm, 50x13,12
Db upright row: 3 warms, 60x8,8 45x14
Rear delt raise: 1 warm, 30x10 32x11 27x14
Ab work 4 sets
15 min cardio.

Sunday, March 03, 2013


So the switch was made and going to focus on fronts squats for a while. Much easier on the low back and hips.  Started with a good weight and nothing to crazy. I will brought back reg deads which were out of the loop for two months.

Front Squat: 4 warms, 205/3 225/3,3,3
Deads: 3 warms, 305/3 325/3,3
V leg press: 1 warms, 225/20,25
Calf work ss
with abs 4x
10 min cooldown.

Saturday, March 02, 2013

Chest and arms.

Blew it up today and an awesome pump and burn.  Presses starting to feel comfortable and will continue to pace myself.  Goal is set for 125x3.....

Flat db press: 3 warms, 85x5 95x3,3,12
In bar press: 2 warms, 185x8,6 drop set
Chest dips: 3 sets to faiure
Barbell curl: 2 warm, 95x8,8,10
Tri press: 2 warm, 82x8,8,8
Db curl ss
with Db tri ext: 2x
4 set low abs
15 min cardio

Friday, March 01, 2013

Back and delts:

Great energy today and made gains...slowly bring in more volume and it was easy.

Lat pulldown underhand: 3 warms, 140x8,9,10
90d Bentover row OH: 2 warms, 155x8 170x10,10  135x16
PIP: 1 warm, 140x9,10,9
Str arm pulldown: 1 warm, 50x12,14
1 arm upright row: 2 warm, 55x8,10,10
Stand OHP; 1 warm, 95x10,10,10
Rear delt raise ss
with abs: 3x
15 min cardio.