Quad and calf workout:

Made some rep and weight gains from last time. Felt more in the groove compared to last q/c workout along with them pumped out. I was going to rest today, but tomorrow going to the beach for an Easter egg hunt in Ocean City NJ! So thats my off day!

Leg press: 3 warms, 540/6 630/5 640/5 450/12
Squat: 2 warm, 245/8,9 drop set with feet close and pause at bottom
Leg Ext: 1 warm, 70/10,10
Walk DB Lung: 55/6 60/6
Calf work: 6 total set (mixed things up)
7 min cool down.

Shoulder and Bicep workout:

Thinking I had a poor workout yesterday, my mid upper back is really sore! So, happy with that. As I was told that is a weak point by one of my competitors, LOL

On to todays training, hit some PR's again (shoulder press and bar curl). Even though this is an easier workout, I was really focused for the first time in over a week.

Something good is going on!

Db press: 2 warms, 75/6 85/5 90/4 65/11
Front Raise Db: 2 warms, 35/8 37/8
Side lateral up/downs: 3 x
Barbell Curl: 2 warms, 95/6 115/5 120/5 75/11
Rope Cable curl: 2 warms 45/10,9
10 min light cardio

Back and Hamstring workout:

Not bad today and hit some decent numbers for the first round. Just a little tired from the weather and late night.

Again the pump was instint.

Lat pulldown wide: 3 warms, 170/5,5,5 drop set
Bar Deads: 2 warms, 365/6,4 225/13 on plate
Close pulldown: 120/10,8 110/9 100/10
Leg Curl: 2 warms, 55/6,5 drop set
Good Mornings: 2 warms, 115/11,10
10 min light cardio

Chest and Tricep workout:

Ok, I have not done this routine in a while since I am on a new round. So, most times, I am not as strong the first time out. Well, I nailed a new PR on In Db presses. My body weight is the same, so the only change in the USP Labs test booster. I felt it only after a few days with better sleep, but now, after a week, I feel an extra edge during the workout.

In db press: 3 warms, 95/6 105/5,5 drop set
Flat bar press: 2 warms, 195/7,7 drop set
Mid in. db fly: 45/10 50/10,9
Rope Pressdown: 2 warms, 45/8,6
Reverse Tri pressdown: 1 warm, 50/9,8
10 min light cardio

Quads and Calf workout:

Great training session today. I havent led off with leg press in a while and did decent weight. Again, a faster paced workout since my wife was going to the doctor, but still very effective.

Leg Press: 3 warms, 540/6 630/5,5 drop set
Squat: 1 warm, 225/8,9,9
Leg Ext: 1 warm, 70/12,11,11
Bar step lunge: 135 x failure (lost count)
Calf: 90/22,14,11 singles, burnout doubles.

Complete rest day!

Had a nice posing class today. Its fun to watch people progress from class to class.

My wife is sick so when I was home, just taking care of the kids, and took it easy.

Shoulder and bicep workout:

Was a faster paced workout since I was bt clients, and my wife is feeling sick. So, I blasted through it, and again, fantastic pumps. Strength was good, but when I take less rest, the pounds reflect it.

Side lateral: 2 warms, 45/6 50/5,5, 40/10
Push press: 2 warms, 135/8,8,8
Front raise cable: 2 warm, 50/9,8
Db shrugs: 85/14,12
In db curl: 2 awrsm, 45/7,6 drop set
Cable curl: 1 warm, 50/9 60/7 drop set
10 min light cardio.

Back and Hamstring workout:

You know its going to be a good workout when you get a pump after the warm up set.
Hit a new goal with stiff leg deads today. But I did wear wraps, so a little cheat.


Lat pulldown under grip: 3 warms, 160/6 175/5,5 drop set
T bar rows(old school): 2 warms, 190/6,6 135/10
Lat pulldown wide bent bar: 120/10 110/9 100/9
Stiff leg deads: 2 warms, 275/6 305/5 225/10
Leg curl: 1 warm, 50/7,6 40/8
10 min lgith cardio

Chest and tricep workout:

Felt back on track and had an effective workout. Great pump, period.

Anther supplement update:

Taking a break from all stims including pre workout caffiene. So in place of, I am having straigth arginine, beta alanine and citruline malate.

In bar press: 3 warms, 185/5 205/5 215/5,5 drop set
Flat db press: 75/8 85/8,7 drop set
Chest dips: 3 sets to failure
Double db kickback: 2 warms, 30/10,9
Tricep pressdown: 60/9,8,7 drop set
10 min cool down cardio

Quads and calf workout:

Back at it again and nailed the workout. Happy hitting 305 for a double on front squats.

Supplement update:
Taking a break from most supps except multi and omega.
I started a new USP product, so I wanted to clear everything else out so I can monitor my progression over the month.
I even took measurements!


Leg Ext: 2 warms, 82/10,10
Front Squat: 3 warms, 265/5 285/2 305/2 225/8
Leg press: 2 warms, 450/8 495/7 drop set
Sumo Db squat: 125/12,11
Calf raise: 2 warms, 3 DC sets, 2 burnouts
7 min cool down.

Rest Day from weights.

Nothing exciting to report.

Ab work
Cardio: 25 mins

Shoulders and Bicep workout:

Back on track today, sort of! Felt great and moved some good weights.
Faster tempo today since I was between clients.

Push Press: 3 warms, 160/6 180/5 135/11
Side lateral: 2 warms, 45/8 47/8 drop set
Front raise: 2 warms, 75/8,9 drop set
Incline db curl: 2 warms, 47/6,4 drop set
Cable curl (facing away from pulley): 2 warms, 55/9,8

Been busy the last couple of days with travel, clients and flu like symptoms. So I did not have the chance to log the workouts. Not sure if I will be training today either.

Sunday 3/9:

Unscheduled Rest day: Went to New York for the day. It was my grandmother's b -day!


Saturday 3/8:

Back and Hamstrings:

Did have a decent workout and made gains from last time.

Chest and Tricep workout:

Little tired today so I didnt push as much weight as last time. So, I just lighten things up a bit and walked away with a great pump and burn. Sometimes its just about the feel and focus of a workout and not moving heavy weights.

In bar press: 3 warms, 185/,8,8,7 drop set
Flat db press: 75/11,9,9,8
Chest dips: 4 sets to failure
Db Ext: 2 1 warm, 37/8,7 drop set
Tricep Pressdown: 1 warmm, 60/10 70/7 drop set
10 min light bike

Chest and Tricep workout:

Little tired today so I didnt push as much weight as last time. So, I just lighten things up a bit and walked away with a great pump and burn. Sometimes its just about the feel and focus of a workout and not moving heavy weights.

In bar press: 3 warms, 185/,8,8,7 drop set
Flat db press: 75/11,9,9,8
Chest dips: 4 sets to failure
Db Ext: 2 1 warm, 37/8,7 drop set
Tricep Pressdown: 1 warmm, 60/10 70/7 drop set
10 min light bike

Quads and calves:

Battling this sinus thingy since Monday has been knocking me out. But finally got some relief today and just in time before I trained.
Really nailed it and felt pretty good. Made gains from last time.

Let Ext: 2 warms, 80/10,10
Front Squat: 3 warms, 265/5 285/3 295/3
Leg Press: 2 warms, 450/8 495/8 drop set
Sumo Db squat: 125/15,11
Calf work: 2 awrms, DC style for singles and burnouts.
Ligh bike for 10 mins.

Rest day from the weights:

Cardio: 30 mins

Not much to report.

Shoulder and bicep workout:

Feeling rested today but the head is a tad clogged from alerigies. Big rain storm coming our way.
Fantastic workout today as I did one of my fav movements, the push press. Hit some decent weight since I was away from this a while.

Push press: 3 warms, 155/6 175/5 135/10
Side lateral: 2 warms, 45/8,8 drop set
Cleans: 2 warms, 105/8,7 (grip was going!)
Incline db curl: 2 warms, 45/6,5 drop set
Cable curl (standing away from cable): 1 warms, 45/8 50/9,7
10 min light cardio

Back and hamsting workout:

Little off today, as I am still feeling the weekend and all the driving I did on Sat(NY) and Sun(NJ). Needless to say, I had a nice workout today, and hit some decenet numbers.

Lat pulldown palms facing: 3 warms, 155/6 165/6,6
T bar rows: 2 warms, 170/8 180/8,7 drop set
Lat pulldown wide grip: 100/11,11,10,10
Stiff Leg Deads: 3 warms, 265/6 285/6
Leg curl: 1 warm, 50/8,7 drop set
12 min light cardio

Sunday March 2nd,

Chest and tricep workout:

Nice workout today and it was effective. I lead off with an inlcine bar press and picked up pretty close to what I left off with. The only problem is no spoter so I am alway a coouple of reps short of failure.


Inc Bar press: 3 warms, 185/5 205/5 225/3,3 drop set
Flat db press: 1 warm, 85/8,7,7
Chest Dips: 3 sets to failure
Tri Db ext: 2 warm, 35/8 40/6
Tri bar pressdown: 2 warm, 70/8,9
12 min light cardio

Off day non scheduled:

Going up to New York today for a funeral. My wife's cousin tragically died in a house fire. Still sick to my stomach.

Quad and calf workout:

New round of the 4 day split today! Really focused as its one of my favorite quad routines. The goal is to get two triples with 315. Felt good hitting my numbers on the fronts as its been over 2 months since I did them.

Leg Ext: 2 awrms, 75/10,10 (close to failure)
Front squat: 3 warms, 255/5 275/4,4
Leg press: 2 warm, 450/8,9
Sumo Db squat: 105/15 125/12
Calf work: 2 warms, 3 sets single leg dogg crap, 1 burn out
7 min light cardio

Off day from weight training:

Ab work: 8 sets
Cardio: 25 min.

Not much to report, but its a cold day!

Shoulder and Bicep workout:

Made a few gains from last workout. Feeling achy lately, not sure if I am coming down with a cold or just need some rest with playing with my WII!

All in all content with the workout.

Upright row cable: 3 warms, 87/6,7\
Seated side lateral: 2 warm, 40/7,8 drop set
Trap bar shrugs ss
with Rear delt raise: 3 x
Hammer Curl: 2 warm, 40/6 45/6
Cable curl: 1 warm, 60/8,7 drop st
12 min light cardi

Back and hamsting workout:

Fried them up today. Took a little bit to get warmed up, but nailed it. Made some nice gains from the previous workout.

Note: Deads are standing on a 45lb plate = great range of motion!

Pullups: 8,7,6,6
Bent over row: 2 warms, 205/8 220/7 drop set
Close grip pulldown: 1 warm, 115/10,9 100/10
Bar Deads: 1 warm, 275/8,8
Leg curl: 2 warm, 55/7,6 drop set
12 min light cardio

Chest and Tricep workout:

Pretty good today, but missed a few reps. So when ever this happens, I do a drop set to rep it out and to let it out because I get ticked!
I do only a mid incline bb press since I train home alone. This way I can unrack and rack the barbell.
All in all a good workout.

Flat Db press: 3 warms, 95/6 105/5,5 drop set
Mid incline bb press: 2 warms, 175/7,7, drop set
In Db fly: 45/10 50/9,8 45/10
Short bar tri pressdown: 2 warmm 65/7,6
Rope overhead ext: 35/9,8 25/12

10 min light cardio

Quads and calves:

Early workout today, and not a fan of training with just one meal in me. Oh well, did it, and it was a good workout.
I was doing the times squats, and hit the goal of 5 min with 95 pounds. It knocked me out and took a at least 5 mins to recover before moving on.

The goal for legs is going to be doing reps with 315 on fronts squats.

Squat: 2 warms, 95 x 5 min, lost count on reps around 70
Leg ext: 75/10,11,10
Leg press: 180/8 270/8 360/8 405/10
Calf work: 6 sets to failure.

Off day from weights.

Cardio: 25 min
Ab work: 6 sets

Check in bw: 169.5

Weight has stablized and happy with that.

Shuolder and Bicep workout:

Made some gains in just about every movement today. Was in the zone and nice pump!

Upright row cable: 2 warms, 75/6,6
Seated side latearl: 2 warm, 37/8,9
Trap bar shrugs ss
with Rear delt raise: 3 x
1 arm cable curl: 1 warm, 22/10 27/8
Close grip bar curl: 1 warm, 85/8 95/7 drop set
Hammer curl: 25/11

10 min light bike.

Back and hamstring workout:

Great workout and made gains from last time. I avoided trap bar deads and going heavy from my back being tight. But ended up frying the hammies anyway.

Pull ups bw: 7,6,6,6 still sad but did more this time.
Bent over row: 2 warm, 205/8 215/7
Close pulldown: 1 warm, 115/10,9 105/10
Leg curl: 8 sets (worked up slowly on the weight)
Deads on plate: 225/10,12

10min light bike

Chest and Tricep workout:


Nice workout today and made some PR's on the db press. My right delt was a little sore from playing too much baseball on the WII! Happy with the pump and feel.

Flat db press: 3 warms, 95/5 105/6,5
Slight Inc Bar: 2 warm, 175/8,7 drop set
Inc Db fly: 45/10,11,12
Short bar tricep pressdown: 2 warm, 60/6 65/7 drop set
Overhead rope Ext. 35/10,9 25/11
10 min cardio

Quads and calve workout:

Made it to 4 min and 30 sec. It was madness. Just one more time next quad workout and will shoot for 5 min. Thereafter, off to Front Squats and hitting the goal of moving 315 for reps.

Squat: 2 warms, 95 x 4 min 30 sec
Leg ext: 75/10,9,9
Leg press(feet close): 225/10 270/11,10
Calf work: 6 sets

Rest day from weight training.

Ab work: 6 sets
Cardio: 25 mins.

Delts and Biceps workout:

Trained after first meal today. Little but wanted to spend time with the family.
Good workout.

Upright row cable: 2 warms, 70/6 80/6,6
Seated side latera: 2 warm, 35/9,8
Trap bar shrug ss
with rear delt raise: 3x
1 arm cable curl: 2 warm, 25/10
Short bar curl: 1 warm, 85/8,7 drop set
10 min light bike

Back and Hamstrings:

New split today. Felt good, but was a little tired from the head cold. Nice pump and burn in the back. First time long for pullups! Wow, they are hard when your heavier.

BW check: 169.5

Pullups bw: 6,6,6,5
Bent over row: 1 warm, 205/7,6
Close pulldown: 1 warm, 110/10,115/9 drop set
Trap bar deads: 2 warm, 295/8 315/8
Leg curl: 1 warm, 45/8,7 drop set
10 min light cardio

Chest and Tricep workout:


Still sick but I pushed through the head cold. New routine so always motivated to see where I am at.

Flat db press: 3 warm, 95/6 100/7,7
Mid incline bar press: 2 warm, 175/7,7
In Db flhy: 1 warm, 50/8,9 drop set
Short bar tri pressdown: 2 warm, 60/6,6
Rope cable ext: 1 warm, 40/7,8 drop set
7 min light cardio.

Quads and calves workout:

Will I hit almost 4 minutes of straight squatting. My feet were actually hurting from it. I will do 2 more rounds of the times squat and the goal will be close to 5 mins.

Squat: 2 warms, 95 x 4 min(lost count past 60reps)
Leg Ext: 75/11,10,9
1 leg press: 90/8 115/8 125/10
Calf work: 90/22,14,11 3 set bw to failure.
7 min ligh cardio.

Rest day:

25 min light cardio.

Feeling a tad sick the last few days, and it came out today. Nothing serious, just annoying.

Delt and bicep workout:

Felt great today, but my triceps and chest were still sore from 2 days ago!
So, I mixed things up a little, hit it hard and kept it short.

Side lateral: 2 warms, 40/6 45/6 47/6 2 drop sets
Upright row: 2 warms, 95/8 105/8,9 drop set
1 arm spider curl: 1 warm, 30/10,11
Rope curl: 1 war, 40/10 45/9
10 min light cardio

Back and Hamstring workout:

Point blank, in the zone! And felt strong. Made some gains.

Lat pull down wide: 2 warm, 145/6 165/5,6,5
Deadlift: 2 warm, 315/8 355/7 225/14 (standing on plate)
Close grip pulldown: 100/10 110/9,8 100/9
Good morning: 2 warm, 115/8,10
Leg curl: 1 wawrm, 50/8,8, drop set
light cardio: 10 mins

Chest and tricep workout:

Was tired going into the workout, as I was down at the Philly Car show most of the day witht the family. Instead of going heavy on the first movement, I did an old school scheme of drop sets. All in all the workout was good and effective.

In db press: 2 warm's, 85/7 2 drops, 85/7 2 drops, 85/6 2 drops
Flat bench: 2 warm, 185/8,8
Mid in db fly: 1 warm, 50/10,10 drop set push ups
Tri rope pressdown: 2 warm, 45/7 35/9
Tri dips" 3 sets to failure
12 min light bike.



2/9/2008

Quads and calves:

Squat: 2 warms, 95 x 3min and 30 secs. Lost count on the reps.
1 leg press: 90/10,11,10
Leg Ext: 75/9,8 drop set
Calves: 6 working sets.

Total rest day!

Decent week of eating, and hoping to keep the trend. Geting the good protein and carbs are never a problem, its the extra's that hurt me, LOL.

Shoulder and Bicep workout:

Hit a PR with db presses. The strength his really good, but do give credit to being heavier body weight. Lets hope I am on my way to new growth.

Db delt press: 2 warms, 75/6 85/5,6,5
Front raise db: 2 warm, 32/8,9
Side lateral leaning pole: 2 warm, 27/10,10
Barbell curl: 2 warms, 95/6 110/6,6
Rope cable curl: 1 warm, 35/10 37/10
10 min light cardio

Back and hamstring workout:

Great workout and made some gains.


Lat pulldown wide: 2 warms, 145/6 162/5,6,6
Bar deads: 2 warms, 315/8 345/7 225 on plate/11
Db bench row: 65/10,10,,9 drop set
Good mornings: 2 warms, 105/10,10
Leg curl: 1 warm, 50/8,7 drop set
10 min light cardio

Chest and tricep workout:

Pretty good today, as I had to watch my boy during the workout. I was lucky since he likes the movie "Cars"

In db press: 3 warms, 95/6 105/4,4
Flat bar press: 2 warms, 185/8,7
Mid in db fly: 1 warm, 50/10,8 followed by push ups to fail
Rope pressdown: 2 warms, 42/8,7
Tricep Dips: 2 sets to failure, but followed them with bench dips.
Crazy tri pump!

Quads and Calf workout:

My session went late prior to my workout so it through me off a bit. But after doing the squat for about 3 mins, I was locked in.

Squat: 2 warms, 95 x 3 min. I think I did 54 reps?
Leg ext: 75/10,10,10
Bar step lunge: 115/6 145/6,6
Calf work bw: 6 sets

7 min cool down on bike.

Shoulders and bicep workout:

Feeling tight and sore from the last two days of training, but good stuff.
Strong and intense workout.

Delt db press: 2 warms, 75/6 80/6,6 drop set
Front raise db: 20/8 25/5 30/8,8
Side lateral pole lean: 20/10 25/10,11
Barbell curl: 2 warm, 95/6 105/5,6
Rope curl: 30/10 35/10,11
12 min light cardio

Back and hamstring workout:

Little slow into the workout but maybe the wheather. First time doing regular deads in about a month.
The fccus will be reps and pausing at the bottom instead of slamming the weight and bouncing!

Lat pull wide: 3 warms, 160/5,5,6
Deadlift: 185/8 275/8 315/8 335/6 225/10 on plate
Db bench row: 65/10,9, 55/10,9
Good Mornings: 45/10 65/10 85/10
Leg curl: 1 warm, 50/7,6 drop set
10 min light cardio

Chest and Tricep workout:

Great workout, and felt strong. Need to get 105's boys!~

In db press: 2 warms, 85/6 95/6 100/6,6
Flat bench: 2 warm, 175/8 185/9
Mid inc db fly: 2 warm, 47/10 50/8
Rope pressdown: 1 warm,, 40/8,7,7
Bar ext. 60/8,9 drop set
10 min light cardio.

Quads and calf workout:

Squat: 2 warms, 95 x 2 1/2 minutes (48reps I think?)
Leg ext: 75/10,10,8
Bar step lungs: 115/6 135/6 145/6
Calf raise bw: 2min straight with pause on top and bottom.
7 min cooldown bike.

Shoulder and bicep workout:

Feeling good but not in a good mood! Who know's?
So, when this happens, I just mix things up in the workout and do whatever.

Push press: 1 min set fast pace with 85
Side lateral: 2 warms, 40/6 45/6 ,8
Push press: 1 min set fast pace with 85
Upright row cable: 2 warms, 75/6,7
Barbell: high reps with 4 sets
10 min light cardio




Jan 28th

Cardio: 25 mins bike

Back and hanstring workout:

Great workout today, period.

Lat pull under grip: 3 warms, 140/6 155/5 165/5,5
T bar rows: 2 warms, 160/8 180/8 135/12
Lat pulldown wide: 100/12,11,10
Leg curl: 2 warms, 55/6 60/5 40/8
Db deadlift: 95/10 100/10 105/10
Light cardio. 10 mins



Saturday 1/26

Chest and tricep workout.

Feeling better and it was a great workout. First time in a long time I did 225 on any type of bench press.

In bar press: 3 warm, 185/5 205/5 225/4,3
Flat db press: 75/8 85/9 90/8,7
Chest dips: 3 sets to failure:
Tricep pressdown: 2 warm, 70/6 80/5 drop set
Db Ext: 25/11/9 20/12

10 min light bike

Quad and calf workout:

Well, my brother sent me a link for the leg/squat workout. It focuses on time for squats. The goal is to squat a certain weight for 8 minutes straight. So, I started it today and with a slight modification, will be doing it.
The first couple of workouts as read, is to start off easy to to become use to the idea of time squating. So it was not extremely hard, yet!

link for workout:
http://www.t-nation.com/article/most_recen...n_oak_leg_blast


Squat: 2 warms, 95 x 2 mins
Leg ext: 70/10 75/0,8
Bar sgtep lunge: 95/6 115/6 135/10
Calf Raise: 1 leg 25/12,9,8
BW raises: 2 sets to failure

Off from weight training,

Ab work
Cardio for 22 mins

Shoulder and bicep workout:

Feeling better today, but not 100 percent. Still have sinus problems that just might be an infection. But the workout was great and made gains from the last one. Felt really good.

Push press: 3 warms, 145/6 165/5,6
Side lateral: 2 warm, 42/8,10
Db mid press delt: 1 warm, 65/10,11,8
In db curl: 2 warm, 50/4,4, 40/7
Cable curl; 50/9,9,9 drop set
10 min light bike

Back and hams:

Good workout today, but still have some sinus problems. Maybe the wheather, or an infection that wont go away. Regardless, made some gains today. Felt good.

Lat pull under: 3 warms, 152/5 162/6,5
T bar row: 2 warms, 160/8 170/8 135/11
Lat pull wide: 100/12,10,9
Db deadlift: 1 warm, 115/8,8,8
Leg curl: 1 wawrm, 45/8 50/7 40/8
10 min light cardio

Chest and triceps:

Not a bad workout today, as I was feeling a little tired and off. Could have been from the cold weather, and or sinus headache. But the workout was effecient and made some nice gains.

In bar press: 3 warms, 185/5 205/5 220/4,3
Flat db press: 75/8 85/9,8,8
Chest dips: Bw 4 sets to failure
Tricep pressdown: 2 warm, 70/6 77/5 drop set
Db Ext: 25/10,9 20/10
10 min light cardio


Sunday:

Complete rest day.

Hosted a seminar.

Quads and calves:

When I started the workout, squating was the last thing on my mind and was not really motivated. But as I got warmed up, and workout became a killer and made nice gains from the last quad workout.

Squat: 3 warms, 275/5 315/5 345/3,3 drop sets with 225/11 135/15
Leg Ezxt: 1 warm, 70/10 75/11,9
Hack Squat: 1 warm, 180/11
Walk lunge: 55/6,9

Back and hams:

A decent workout today. I came down with something last night thats making my stomach a little sick and head grogy. Not sure what it is. But I did train and had an effective workout.

Lat pull under grip: 3 warms, 140/6 150/5 160/5,5
T Bar Rows: 2 warm, 160/8,8
Lat pull over grip: 100/10,9,9 drop set
Db Deads: 1 warm, 105/8,9,8
Leg Curl: 1 warm, 45/8 50/7 40/9

Chest and triceps:

Strong workout today and felt great. Even same number of exer. as 3 day, added 2 more sets.

In bar press: 3 warms, 185/5 205/5 215/5,5
Flat db press: 75/8 85/8,7 75/7
Dips bw: 4 sets to failure
Tricep pressdown: 2 warm, 70/6 75/6 drop set
Db ext: 25/8 20/11,10,9

Light cardio: 10 minutes

Quads and calves:

Started the new 4 day split today. The workout was great, but cut short due to training clients. I just lost the lunges, but will hit them up next time.
Squats went well and happy with the strength.

New goal!
I was asked to guest pose April 19th. Time to shed the fat.

Squat: 3 warms, 275/5 315/5 335/3,3
Hack Squat: 2 warm, 205/8 225/8
Leg Ext.: 1 warm, 70/10,11,10
Calf raise: 90/22,13,11
Calf: BW, singles 2x. doubles 1z

Off day from weight training.

Cardio: 22 mins
Ab work


Will be starting the 4 day split tomorrow and it should take me to March.

Back and delts:

Nice workout this morning mixed it up a bit due to my shoulder pain. A little earlier than usual due to my sons birthday party. So I finished the 3 day rotation that I started right after my show. Its been over 2 months on the split and I felt that I benefited from the increased frequwncy of body parts trained. Now its onto a 4 day, and excited to start it.


Pull ups bw: 5 sets to failure
Close pulldown: 1 warm, 110/8 120/8 125/7 drop set
Deads: 1 warm, 225/10 245/10 265/8
1 arm db row: 65/15
Side lateral: 20/8 30/8 40/7 dropped into 30/9 20/11
Light cardio: 15 mins

Legs:

Nice workout today. Went in feeling a little tired but really got moving in the middle of the training. The added sets to leg press and curl was intense!

Leg Press: 4 warms, 540/5 585/5 630/5 3 drop sets
Leg Curl: 2 warm, 55/5 60/5 65/4 2 drop sets
Walk Lunge: 55/6,6,6
Sumo Db squat: 1 warm, 125/10,11
Calf work: 2 warms, 25/11,10 singles then 3 burn outs

Off day from weights.

Cardio: 22 min moderate
Abs.

Back and delts:

Mixed it up a bit, but stay with the first two main exercises for the back. Made gains on both. For deads, I just did 2 sets, but standing on a plate for added range of motion. Also, sticking with lighter weight and buring out. For the next couple of months while doing deads, I plan on not doing less than 8 reps with any weight. Hoping to really work it, and protect the back!

Bent over rows: 3 warms, 225/5,5,5 drop set
Close row pulldown: 100/10 110/10 120/8,8
Dead: 1 warm, 225/12 on plate
Rack Pull ups: 2 sets to failure
Side lateral: 2 warms, 40/6 40/8 drop set
Front raise bar: 2 warms, 65/8 ,10
Light bike: 10min

Chest and arms:

Great workout today and overall energy was up. Still have the head cold but getting better:

In db fly: 2 warm, s65/6 75/6,6
Flat Db: 75/10,8,8,8
Chest dips ss
with push ups: 2x
Short bar curl: 2 warms, 110/6 115/5 drop set
Short bar tricep press: 2 warm, 70/6 75/5 drop set
Con curl ss
with overhead db ext: 2 x
10 min light cardio

Legs:


Took it a little light today but still went to failure. The reason is simply the back has been tight from awkward sleeping the last few days. Or it may be from WII boxing!

Leg press: 180/15 270/15 360/15,15
Squat 2 warms, 225/8,8
Leg Curl 1 warms, 45/8,8,8
Walk lunge: 45/6 50/6,6
Ca;f raise: 90/20,15,14
Calf body weight: 3 sets

Rest Day:

Have a head cold.

Rest day:

Llght cardio: 25 mins

Check in: BW, 170 BF, 12.2
Content with the body fat at this weight.
Earlier this week, I found out the video project will be postponed. So, I came off the diet a bit. No biggie for both. I plan on eating clean because I would like to be at 165 and hold with less than 10 percent. Time frame, two months.

Back and delts:

Nice workout today and made some good lifts with bent over rows.
Back is still a tad tight, so I didnt go nuts with the heavy weight on the deads, but still effective.

Bent over row: 2 warms, 185/5 215/5 235/4 185/10
Close pulldown: 100/10 110/9,8,8
Trap bar deads: 185/10 275/8 295/8
Front Raise bar: 2 warms, 75/8,8
Db shrugs: 85/9,8 75/9,8

Chest and arms:

A solid workout today, but was just a little off. Not sure what was up. Regardless, made a couple gains.

In db fly: 2 warms, 65/8,8,7
Flat db press: 75/9,9,8
Mid incline 1.5 reps" 135/5,5,5
Short bar curl: 2 warms, 110/6,6
Short bar tri pressdown: 2 warm, 70/6,6
Con curl ss
with db kickback: 2x

Legs:

Change of routine and didnt miss a beat. This will be the last round of 3 day's before the new workout.


Leg Press: 3 warms, 540/5 585/5 610/5
Squat: 185/ 225/8 255/6 275/6
Leg Curl: 2 warms, 55/7,5
Sumo db squat: 105/14 125/9,10
Calf: High reps, 5 sets

Back and delts:

Decent workout today considering staying up late last night.
Mixed it up a little to avoid deads since my low back is still tight. All in all a solid workout.

Lat Pull wide: 2 warms, 140/6 160/6,5 drop set
Bent over rows: 1 warm, 185/8,9,8 drop set
Rope pulldown: 100/9 85/11 75/12
Side lateral seated: 2 warm, 40/6,7
Upright row bar: 1 warm, 85/9,8
Light cardio: 10 minutes

Rest day from weight training.

Cardop: 10 sprints (21min total)
Ab work Happy New Years everyone!

Chest and arms:

Fantastic workout today, and hit new PR's on In Db press with first attempt with
105's. Finished strong with a great pump.

In db press: 3 warms, 95/6 105/5,4
Flat bar press: 2 warms, 175/8,8
Mid in Fly: 40/10 45/12
Cable curl: 2 warms, 65/8,7
Rope pressdown: 2 warms, 50/7 40/8
In db curl ss
with Tricep dips: 2s
10 min light cardio.

Weight and BF check in:

BW: 167.5
BF% hand held: 11.6

Breakdown:
Fat pounds: 19.43 LBM pounds: 148.07

The cool thing compared to last year at this weight, my BF was 1 percent higher, and I am a year older


Legs:

Good workout today. Hit a new PR with front squats.

Leg ext: 2 warms, 80/10,10
Front squat: 3 warms, 255/5 275/5 285/3 drop set
Leg curl: 3 warms, 60/5,5 drop set
Leg press: 2 warm, 360/14
Stiff leg db: 2 warm, 95/12
Calf work: BW 5 sets

Rest Day from weights.

Weigh in- 168 (will weigh in tomorrow morn with BF)
up a little but no biggie as I enjoyed X mas with my family.
I will continue to work toward losing 5 to 7 pounds by Feb 2nd.


Bike: 12 sprints.
Ab work

Back and delts:

Nice workout today. The back is better, but still tight. So I did some lighter deads at the end of the workout. Felt great. Made gains!

Lat pull wide: 2 warms, 140/6 155/6,6,6
Db bench row: 1 warm, 75/8,8,6
Bar deads: 185/8 205/8 225/12
Upright row bar: 2 warms, 95/8,7
Seated side lateral: 1 warm, 30/8 35/7 30/10
light bike: 10 min

Chest and arms:

Nice workout today and felt energized from yestersday day off.
Time to get serious with the mini diet and see what happens.

In db press: 2 warms, 85/6 95/6,6,6
Flat bar: 2 warm, 175/8,6
Mid in db fly: 40/10 45/9
Cable curl: 2 warms, 65/7,6
Rope pressdown: 2 warm, 45/8 50/8
In db curl ss
with tri dips: 2 x
Bike: 7 HIIT sprints.

Light legs.

Took it easy since my back is sore, and I was tired this morning. I felt that a good walk through was enough since I have been busting chops the last two months.
I will take off tomorrow, my do light cardio early in the morning.

Happy Holidays and Merry Christmas!

Rest day:

Bike: 12 sprints
Ab work.

Back and delts:


Started feeling great and was a good workout. Just when I did the heavier set of deads felt a tightness in the low back. THis is nothing new, but I didnt push it. So I just lighten it up and the following set.

Lat pulldown wide: 2 warms: 140/6 150/6,6
Deads: 2 warms, 315/6 365/no go 225/12 on plate and pause
Db bench row: 65/10 75/8,7 65/9
Upright row bar: 2 warms, 85/7,9
Seated side lateral: 1 warm, 30/9,9,8
Light bike: 12 mins.

Check in: 167.5
Down 2 pounds from last week. Its amazing what can happen by not eating junk for a few days!

Chest and arms:

Made great gains on first movement but then my workout became interupted. I did finish up but not worth logging.

In db: 3 warms, 95/7,6,5
chest work
arm work

Bike sprints: 7x

Legs:

Wacked them great today and nailed some personal records on the front squat and stiff leg dead lifts. The cool thing is that I have not done this routine in about 4 weeks!

Leg Ext: 60/12 70/10 75/10
Front squat: 2 warms, 225/5 255/5 275/4,4
Leg press: 2 warms, 415/12,12
Stiff leg dead: 2 warms, 265/6 275/6
Leg curl db: 1 warm, 40/9
calf work: singles 25/15,14,11 3 sets doubles to failure

Rest day:

Ab work
HIIT cardio: 12 sprints

Back and delts:

Great workout today with new motivation.
I spoke with Matt Sheply yesterday who is the founder of the OCB and Fitness & Physique Magazine, and he asked me to be involved in a new posing video project.
So, as of today, the clean up diet starts! I will have about 2 months to capture a good shape and look for the video.
So, no more junk and will start doing the sprints again.

Lat pull under: 2 warms, 145/6 155/6,6,6
T bar rows: 2 warms, 160/8 185/7,6
Db deads: 1 warms, 115/10,10
Side lateral up/down: 2 x
Front raise db: 30/8,9

Bike sprints: 7x

Chest and arms:


Mixed the order up again, and made some nice gains on the first movement. Been feeling strong lately, and pumps have been quick and staying full.
The only change in supps is that I have been using P Slin by USP labs for over a month pre workout now, and I think its kicking in!
As far as the arms today, I didnt over do it since both forearms are aching.

In bar: 3 warms, 185/5 205/5 215/5,5
Chest Dips: 3 sets to failure
Flat db press: 75/8 65/8,10
Bar curl ss with
Tri press: 4 sets


12/16/08

Legs:

Great workout today as I mixed the order from last time.

Leg ext: 3 sets to warms up
Hack squat: 2 warms, 225/5 270/5,5 180/10
Squat: 185/8 225/8 255/6,7 225/10
Leg curl: 2 warms, 55/8 45/7
Bar lunge: 135/6 145/6
Calf work: 100's

Back and delts:

Nice workout today with some good gains. Avoided deads since back was tight.

Weigh in: 169.5

Lat pull under grip: 3 warms, 145/6 155/6,4
T bar row: 2 warms, 180/7,7,7
Rope Pull: 100/8 85/12,11
Rack pullups: 1 set to failure
Db press: 2 warm, 75/6 85/5 65/8
Side lateral up and downs: 2 sets
Light bike: 12 mins

Chest and arms:

Strong again today and making nice gains. Lets hope they stay when I stop eating like a pig!

In bar press: 3 warms, 175/6 195/6 205/6,5
Flat db press: 75/8 85/7,7 75/8
Chest dips: 2 sets to failure
Alt db curl: 1 warm, 40/6 45/6,7
Db ext: 1 warm, 30/6 35/7,7
Bar curl ss
with Tri press: 2x

12 min light bike.

Legs:

Great workout today, felt strong. And for kicks I did some singles with squating. Have not done that in a long time!

Squat: 3 warms, 275/5 305/5 325/5 345/1 365/1
Hack squat: 2 warms, 225/7 250/7
Leg Ext: 60/14,13
Leg curl: 1 warm,45/8 55/7 45/8
Bar step lunge: 135/6,6
Calf work: 100's

Rest day:

Cardio: 25 mins
Ab work.

Back and delts:

Great workout today. Move some good ole weight!

Lat pull under: 3 warms, 145/6 150*6,6
T bar row: 2 warms, 180/6,6
Db deads: 95/10 115/10
Rack pullups: BW/20,16
Db delt press: 2 warms, 75/8,8
Side lateral up and downs: 2 x

Chest and arms:

Felt good this morning as it was an early workout. Truth be told, some of the strength increase is from weight gain. I have not weighed myself in a few weeks, but will plan on doing so this week.

In bar press: 3 warms, 175/6 195/6,6,6
Flat db: 75/10,8,7 65/11
Chest Dips: 2 sets to failure
Alt db curl: 1 warm, 40/6 45/6,5
Db Ext: 1 wrm, 30/6 35/7,7
Bar curl ss
with Tri pressdown: 2 x
10 min light cardio



12/8/2007

Legs:

Nice leg workout as I went back to leading off with squats. I have not done this routine in over a month, so it was a challenge. The cool thing is that I moved more weight than what I left off with last time.

Squat: 3 warms, 275/5 295/5 315/5
Hack: 2 warm, 225/6 250/6 drop set
Leg Ext: 60/13,12
:eg Curl: 2 warm, 55/6 45/8
Bar Lunge: 95/6 115/6 135/6
Calf: 3 sets of singles to failure, then doubles 2x

Rest Day:

Cardio: 27 mins on the bike

Back and Delts:

Little tired today so I just mixed things up to stay focused.
All in all a good workout.

Bent over row: overhand grip, 2 warms, 185/8 215/5,5 drop set
Close pulldown: 100/10 115/9,8 100/10
Deads on plate: 225/10,11,13
Front raise plate ss
with rear delt raise: 2 x
db shrug: 85/11,10

Chest and Arms:

Nice workout today. Made some gains on a couple of exercises but nothing ground breaking.

In db fly: 2 warms, 65/6 75/6 65/8
Flat db press: 75/8,8,6 drop set
Mid bar press, 1/5reps: 135/6,5,4
Close barbell curl: 1 warm, 90/8 110/6,6
Dips: 4 sets to failure
Con curl: 35/12,10
Db Kickback: 25/14,13
10 min light bike.

Legs:

Leg press: 2 warms, 495/8 585/5 610/6 450/12
Squat: 1 warm, 275/6,6 225/10
Leg curl: 1 warm, 45/8 50/8,6
Sumo Db squat: 95/12 115/15
single calf raise: 20,15,10 db's to failure

Good workout and made nice gains from last time.

Rest Day:

25 min cardio and ab work.

Needed day off as the last two workouts left me sore.

Back and delts:

Good workout today and made gains from last time.

Bent over rowL 3 warms, 205/6 225/5,5 155/12
Close pulldown: 100/10 110/9,8,8
Trap bar deads: 225/8 315/6 365/6,6
Front raise bar: 2 warm, 80/7 70/9
Db shrug ss
with rear delt raise: 3x


12/1/07

Chest and arms:

In db fly: 2 warms, 65/6 75/5 65/8
Flat db: 75/10,9,8
Mid bar 1.5 reps: 135/6,6,4
Short bar curl" 2 warms, 100/6 105/7
Close grip press: 2 warms, 165/6 170/6
Con curl ss
with db kick back: 2 x