Tuesday, April 30, 2013

Push workout and very happy with the gains.  I will keep the same two movements in but swap a a couple out next time.

Slight in bench: 4 warms, 195x5 210x5 220x5,5
drop set: 155x14
Flat db press: 1 warm, 85x9x8x8
drop set: 65x13
Stand OHP: 3 warms, 135x3,3,5
Side lateral: 2 warms, 42x10,10
Rope pressdown: 2 warms, 60x8,8
drop set. 45x11

Monday, April 29, 2013

Leg/pull workout.
After a few days off from training due to the contest I promoted, was eager to hit it hard.  Gains were made with a few changes.

Front squat: 3 warms, 225x3 245x2 255x2,3
Deficit deads: 3 warms, 315x8 335x8,15
Lat pulldown underhand: 2 warms, 135x8 145x8,8
Db bench row: 2 warms, 90x8,9
drop off: 75x13
Barbell curl: 2 warm, 85x8,8,10

Thursday, April 25, 2013

And it was a push day today.... felt great and glad I got it in since the next two days I will not be able to train..

Slight incline bench: 4 warms 205x5 225x5,5
Flat db press: 1 warm, 85x10,9,8
drop of set: 65x11
Stand OHP: 3 warm, 140x5,5
Side lateral: 2 warms 42x8,8
drop of set: 30x12
Rope pressdown: 2 warms, 60x10,9

Wednesday, April 24, 2013

Pull/Legs..  just two days past and doing it again.  Gains were made.

Front squat: 4 warms, 215x3 235x3 250x3,3
Deficit Deads: 3 warms, 305x8 325x8,15
Lat pulldown wide: 2 warms, 140x10 145x10,10
Bent over row: 3 warms, 185x6 205x6,5
Drop set: 135x18

Tuesday, April 23, 2013

Push workout:  Although the gains were made, but felt beat going in.  Just tired from the lack of sleep and up early this morning, not to mention the added work for the show I promote this Saturday.  Regardless, got it done.

Slight in bench: 4 warms, 195x5 205x5 215x5,5 
drop off set 155x13
Flat db press: 1 warm, 85x9,9,8 
drop off set 65x11
Stand OHP: 3 warms, 140x5,5,5
Rope pressdown: 2 warms 60x8,8 
drop off set

Monday, April 22, 2013

Legs/pull workout:

Made nice gains on all movements and the best part was the back/hips were ok again!  lol..

Front squat: 4 warms, 210x3 225x3 245x3,3
Deficit deads: 3 warms, 295x8 315x8,15
Lat pulldown wide: 2 warms, 142x10,10,10
Bent over row: 3 warms, 180x6 190x6,8
drop off: 135x16
In db curl: 2 warms, 37x8,8,9

Saturday, April 20, 2013

Push workout, chest, delt and tri's...
Great energy and digging the new split.

Slight incline bench: 4 warms, 195x5 205x5,5
Flat db press: 1 warm, 85x10 90x9,6
Stand OHP: 3 warms, 125x5 130x5,5
Side lateral: 2 warms, 40x10,10
Rope pressdown: 2 warm, 55x8,8,10

Friday, April 19, 2013

New split....going to do a two day split and train 4 to 5x per week so hitting everything 2x per week or more...

Legs, back and bi..

Front squat: 4 warms, 205x3 225x3 240x3,3
Elevated deads: 3 warms, 285x8 305x8,15
Lat pulldown wide: 2 warms, 140x10,10,10
Bent over row:  3 warms, 175x8,9  135x15
In db curl: 2 warms, 35x8,8,9

Tuesday, April 16, 2013

Chest and triceps

Did what was needed.

In db press.  3 warms 95x6 102.5x6, 6
Flat press. 2 warms 185x8 195x8 200x8. Drop set
Chest dips.  3x
Fly.  45x13 50x11
Fg tri press down.  2 warms 65x8 70x19, 10. Drop set.
Rope ext. 1warm 35x12, 13, 12 drop set

Monday, April 15, 2013

Had a great shoulder workout this past Saturday and really pushed the OHP but didnt record it since I was out at a gym. Sunday was a rest day but taught a very large posing class and had a blast.

So today I did quads and calves.

Front squat: 4 warms, 225x3 235x3,3,3
Leg press: 2 warm, 325x15 370x15
drop set: 270x17
Wide stance squat: 135x8,12,12
Leg ext: 2 warms, 80x10,9 into burn out set
Calf work: 5 sets

Friday, April 12, 2013

Back and hams:  Great workout today and brought in deads but using a 4inch deficit.   All in all nailed it.

Lat pulldown: 3 warms, 135x8 145x8,10,10
Deficit deads: 4 warms 275x8,8,15
Rope pulldown: 2 warms, 130x10,9 drop set
1 arm db row: 1 warm, 95x10,12,10
Leg curl: 2 warms, 50x8,8,8 drop set
Stiff leg: 135x10,12

Thursday, April 11, 2013


Awesome workout and nailed it.

In db press. 3 warm 90x6 100x6, 8, 8
Flat bench.  2 warm 185x8 195x8, 8 drop set
Chest dips. 4x failure.
FG tri press down.  2 warms 65x10, 11, 11
Db kb. 20x12 25x14, 15

Wednesday, April 10, 2013

Legs:  Felt great going in and mixed up the order.  The back squats are still an issue, but I am fighting through the back ache that will not go away.  But the surprising thing, I progressed nicely on front squats as the second movement. SMH,  not sure to give the back squats a break and focus on fronts, will see after one more session.

Squat: 4 warms, 275x3 300x3 310x3,3
Front squat: 3 warms, 205x3 215x3,5
Leg press: 2 warm, 315x15,15
drop off: 270x20
Leg ext: 1 warm, 80x11,10
drop off: 60x12

Tuesday, April 09, 2013

Shoulder and biceps..  with the warmer temps, the body does get ready much quicker.  Fantastic workout today and the OHP presses continue to move up.

Stand OHP: 3 warm, 130x5 140x5,5,6
Side lateral up/downs: 4 x
Front raises: 2 warm, 70x8,9
Db shrug: 1 warm, 90x14,13
Cable curl: 2 warms, 65x9 70x9,10
In db curl: 30x9 25x10,9 20x12
Ab work: 4 sets
Last two days of training were solid.  Just forgot to log them here since I am getting busy with the show I am promoting.  The highlights are the chest continues to get stronger and yesterday increased on my RSLD's.... all in all content and hitting it hard..

Friday, April 05, 2013

Today and yesterdays workouts.

Shoulder and biceps:

Stand OHP: 3 warms 135x5,5,6
Side lateral up/downs: 4x
Front raise: 2 warms, 65x8,10
Db shrug: 1 warm 85x15 90x14
Cable curl: 2 warms, 65x8,11,10
In db curl: 30x8,8 drop set
Hammer curl: 1 warm, 40x11

Quads and claves:

Squat: 4 warm 275x3 295x3,3,3
Leg press: 3 warms, 435x10,10,12
Front squat: 2 warm, 185x6 195x6,6
Leg ext: 1 warm, 80x10,11 drop set
Single calf raises: 4 x

Wednesday, April 03, 2013

Back and delts:

Felt good, but not my best. But eager to move on and use more weight next time for this workout.

Lat pulldown wide 3 warms, 125x8,9,9
1 arm db row: 3 warms, 85x12 95x12
Rope pulldown: 2 warm, 125x10,10,9
drop set: 105x10
RSLD: 3 warms, 225x5 235x5,5
drop set: 185x10 135x20
Leg curl: 1 warm, 45x8,8,8 drop set

Tuesday, April 02, 2013

Chest and tri's..great lead off workout and got my swole on..

In db press: 3 warms, 85x6 95x6,8
Flat bar press: 2 warms, 185x8,8,8
Chest dips: 3x fail
Slight in db fly: 1 warm, 50x10,11
FG tri pressdowns: 2 warm, 55x10,11
Db Kb: 2x12,13,13
1 arm pressdown: 15x10,12

Monday, April 01, 2013

Little delayed, but hit delts and bis over the weekend.
Started the new split today and brought back reg squats, but will pace myself.
The goal is not to rely on a belt and take baby steps.  Sticking with 4 exer, but increased sets.


Squat: 4 warms, 275x3 285x3,3,3
Leg press: 3 warms, 405x10,10,12
Front squat: 3 warms,  185x6,6,6
Leg ext: 1 warm, 80x12,10
drop set: 60x12
Calf work: 5 sets