Sunday the 27th

Chest:

Early morning workout due to family obligations during the day (parents 45th anniversary). I took the same approach again as I did with my quad workout. Just used high reps for the first movement. Wow, pressing was never a strong exercise for me, but using higher reps to failure give me a real deep burn and pump.

Mid In Db press: 1 warm, 65/14,12,12,11
Flat bar press: 2 warms, 185/6 195/6 drop set
Chest Dips: 3 sets to failure
In db press: 55 for 3 X Reps.
14 min cardio cooldown.

Friday 25th: complete Rest Day


Saturday 26th: Quad workout:

The hits keep coming and I was super pumped after this simple workout. Instead of going heavy on leg press, I went with a higher rep scheme to failure. And even after that I still made a gain on the squat. I finished the workout with a body weight sissy pole squat!

Leg press: 1 warm 360/15,17,16,15
Squat (close ATG): 2 warm, 275/6 295/6 185/14
Leg ext: 1 warm, 65/10 70/10
Sissy pole: 2 sets to failure
light calf work

Lower ab work: 4 sets
10 min cardio cooldown.

Back and shoulder workout:

Again, went into the workout feeling subdued (lack of sleep). And I even had the thought of skipping the deads! Well, after the first movement, the rocket was lit, and it took off. I did the deads and hit another PR with 435 and a double. Then finished them with a drop set of deads while standing on two 45 pound plates!

Lat pulldown: 3 warms, 170/6 185/6 drop set
Deads: 2 warms, 335/6 385/4 425/2 225 on 2 plates/12
Db bench row: 55/10 65/10,9
Upright row bar: 2 warms, 105/8,7 burn out set
Side lateral up and downs: 3x

Upper ab work: 4 sets
10 min cardio cool down

Chest and arms:

Went into todays workout even minded. And was feeling good sore from yesterday stiff legs. Not overly jacked up, I did a tad more reps on the first movement to give the joints a little break. When it came to volume, I actually did more in comparison to pressing the heavy db's. After the first exercise was complete, it was go time, and made gains throughout the entire workout.

Mid In Db press: 3 warms, 95/8,8,7
Chest Dips with chains: 4 sets to failure
Flat bar press: 135 for 3 sets (X reps)
Barbell Curl: 2 warms, 120/5 140/5 95/10
Tricep Pressdown: 2 warms, 80/6 90/6 60/13
Rope Curl ss
with Db Ext.: 3 sets
14 min cardio cooldown

Leg workout:

Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.

Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

Rest Day: Moderate Cardio for 25 min

Shoulder and tricep workout:

Earlier than normal training, due to posing class today.
Looking forward to the class.
The workout was real solid and moved 90's on the shoulder press which is a best for me. There are many factors to the strength, but the most evident is simply not dieting for a show.

Body is weight is at 173.5

Db Shoulder press: 3 warms, 85/6 90/6
Barbell shrug: 2 warms, 235/7 245/6 drop set
Front Raise barbell ss
with Rear delt raise: 3 x
Tricep dips with chains: 4 sets to failure
Rope Pressdown: 1 warm, 35/11, 40/12

Ab work: 3 sets
14 min cardio cooldown.

Bicep and hamstring workout:

Tired going into the workout, as I trained later in the day, and after a full boat of clients. And on top of all that, it was nasty hot in my gym from the extreme heat in my area. But I was able to smash the biceps with a PR on barbell curls! I finally did 135 for a few reps. I also threw in a new hammy exercise, "plate curls", lying down on the floor. I got this movement from my client Dwayne today. Good stuff.

Barbell curls: 2 warms, 115/6 135/6,5 drop set
Seat Alt Db curl: 1 warm, 40/8 45/8 drop set
Con. Curl: 35/10 30/12
Lying Leg curl: 2 warms, 55/6 65/4 drop set
floor Plate curls ss
with Stiff leg Deads (chains) 3x
14 min cardio cooldown.

Back and calves:


Nice mix today and got an outstanding pump!
For the first time, I did bentover row with db's keeping my hands in an unfixed position. This is what gave me a great pump. By the time I did reg barbell rows (palms up) with chains, it actually hurt from the pump. Just crazy.

Lat pulldown: 2 warms, 150/6 170/6 185/6 drop set
Bent over row Db's: 2 warms, 85/9,8
Close pulldown: 1 warms, 120/11,10,10
Bent over row bar w/chains: 135/13,12,12
Calf raise: 90/25,19,16 drop set, then 3 burn outs
14 cardio cool down.

Chest workout:

Today's workout was off the link! Fast paced and slammed my chest while hitting a PR on Db presses with 110's. Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7 drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.

Quad workout:

Made gains again today on the leg press from a few days back. It is hot in the NE, and will be getting hotter! Towards the end of the workout I was drenched and beat up. I am starting to dig closer stance ATG squats. Cant handle as much weight, but its easier on the groin.

Leg press: 3 warms, 495/6 550/7,8
Squat atg close: 2 warms, 275/6 285/6 185/12
Step ups with db's: 45/10 50/12
Leg ext with pause: 60/14,13
Light calf work
12 min cool down cardio

Rest Day:

Cut the back yard, nothing exciting.

Baak and traps are really sore from the deads though!

Back and shoulder workout:

Its always great to come back to a new split and hit PR's on pulldowns and deads. All this and my body weight had not gone up. Although, as I write this, (couple hours after training) I am tired. Looking forward to a full nights sleep since the family is down the beach for a few days.

Lat pulldown wide: 2 warms, 150/6 170/6 180/6 drop set
Deads: 2 warms, 315/6 365/4 385/4 405/2 225/15 with pause on bottom
Db bench row: 55/10 60/11,10
Upright cable row: 2 warms, 70/8,8
Side lateral up and downs: 3 x
14 min cardio cool down.

Chest and arms:

Pow! A fantastic workout, considering I only had one meal in me. Nailed some PR's on movements I have not done in over a month. This just makes it more exciting for the future! Added a new twist to chest dips. THis time I hung the chains around my neck for add resistance.

Slight In Db press: 2 warms, 85/6 105/6,6,5
Chest Dips with chaings: 4 sets to failure
Flat benc: 135 for sets, X reps
Barbell curl: 2 warms, 115/6 125//7 drop set
Tricep pressdown: 2 warms, 75/6 85/6 drop set
Rope curl ss
with Db ext: 3 x
14 min cardio cooldown.

Legs:

Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts. Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set! The workout became STUPIFIED! Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.

Off day from the weights:

Ab work
Cardio: 25 min

Shoulder and Tricep workout:

Another solid workout today and made gains across the board. This week has a been a great week of training, and although I love it, I need the rest tomorrow. I may do cardio but depends on the time of the day. Hit another PR with side laterals.

Side lateral: 2 warms, 45/6 52.5/5,5 2 burn out sets
In db delt press: 1 warm, 75/8,8,7
Upright row: 1 warm, 90/11 100/9
Front raise plate: 45/13,12
Tricep pressdown short bar: 2 warm, 70/8 80/7 drop set
Bar ext: 50/12,11,9
12 min cardio cooldown.

Bicep and hamstring workout:

Pushed it real good today and made solid gains. I actually hit PR's on hammers and stiff leg db and caught them on video.. Again, they are good numbers for me, LOL. The workout was fast paced and was drenched at the end.

Hammer Curl: 2 warms, 65/6 75/6 55/9
Close grip bar curl: 1 warm,s 90/8 100/8 drop set
1 arm cable curl: 1 warm, 17/11,10
Stiff leg db: 1 warm, 95/8 125/8 135/10 85/12
Leg curl: 40/8,7 2 burn outs
12 min cardio cool down.

Hammer with 75's

http://www.youtube.com/watch?v=YJi_FDQBuJE

Stiff legs with 135's

My manager is in the background.

http://www.youtube.com/watch?v=s8fRC1ZhYwM

Back and calf workout:

If hyperfocused is a word, that would describe the workout today.
Also, getting a good nights rest helps.
Really banged the back out today and increased the number across the board.

Lat pulldown wide/bent bar: 2 warms, 140/6 160/6,6 120/12
Bent over rows: 2 warms, 225/6,7 185/13
1 arm cable pulldown: 55/10,10 45/12
Deads with chains: 205/10,15
Calf work: 45/30,20,16,14 2 sets of singles bw
12 min cardio cooldown.

Chest workout:

Solid workout today, and mixed it up today. I used the bodyweight theme again with flat bench. It just showed me how weak my bench is, LOL. After the flats, the intensity really picked up and nailed the workout.

Flat bar press: 3 warms, 175/8,11,11,9,8
In db press: 1 warms, 75/9,9,8
Mid Incline fly: 45/10,11,10
Uneven push up: 3 x
12 min cardio cooldown

Saturday July 5th:

Rest Day, had a party at night, and did a lot of running after lighting fireworks.

Quads and calfs:

Well, lets see. Simply put, not the best workout for a couple of reasons. 1. Lack of sleep, and 2. hosted a party!. So, the workout did suffer a bit, but still got it done. With the low back still sore and being wiped out, I just squat with my close to body weight.

Squat: 2 warms, 175/10,11,12,12,12
Leg Ext: 1 warm, 85/8 95/8 drop set
1 Leg-leg press: 1 warms, 135/11
Calf work: 5 sets
12 min cardio cooldown.

Back and Shoulder workout:

A real bang up workout today and hit a couple of PR's. I finally broke the 200 mark for t bar rows (old school) with slow and control reps, and this was after hitting a new high on palms up pulldowns.

Lat pulldown palms up: 3 warms, 150/6 170/6 175/6 drop set
T bar rows: 2 warms, 180/8 205/6 135/14
Rope pulldown: 100/11,10 85/13
Db delt press: 2 warms, 85/5,6,5
Front with bar ss
with seated side laterals: 3x
7 sprints on the bike with warm up and cooldown.

Chest and arms workout:

A real bang-up workout today. Went a tad heavier on the flats, and I had some left but I had to it short since the only spotter around with my 2 year old boy! He cant reach the bar yet.
Elbows are almost 100 percent feeling better too.

All in all, made rep and weight gains from last time doing this routine.

Flat bench: 3 warms, 185/6 215/3 235/3,4 185/11
Mid inlcine db press: 75/8 85/8,7 drop set
In db fly: 45/11,10 ss with push ups
Cable curl: 2 warms, 70/8 75/7
Rope pressdown: 2 warms, 45/9 50/8
Hammer curl ss
with Tricep Dips: 3 x
10 min cardio cooldown.

Leg workout:

Went into this workout with a tight back. I think I over did it during my off day yesterday. With that, I avoided back squats of fear of straining the back even more. So I did Hack Squats instead of my heavy reg squats. The workout went so well, that I finished with high rep chain squat anyway. I really tore them up today!

Leg Ext: 2 warms, 80/10
Hack Squat: 2 warms, 225/6 250/6,6 drop set
Leg Curl: 2 warms, 55/6 60/5 2 drop sets
Squat with chains with 135: 3 sets for 50 reps
Calf work: High reps with 5 sets.
10 min cardio cool down.

Scheduled day off.

Moderate cardio for 25 minutes, and waterproofed the swing set!

Shoulder and Tricep workout:

A kick arse workout today as I hit a PR right of the bat with side laterals. I know its not a big lift, but I have always felt that laterals are just as important as db delt presses for shoulder development. And I was able to increase some of the load on tricep work.

Side lateral: 2 warms, 45/6 50/6,5 2 burn outs
Db delt press (incline): 1 warm, 65/8 75/8,7
Upright row: 1 warm, 85/10 95/10,9
Front raise plate: 45/15,14
Tricep pressdown: 2 warms, 70/8,9 drop set
Bar extension: 3 descending sets

6 sprints on bike, with warm up and cooldown.

Bicep and hamstring workout.

A real nice workout today, and set the bar high for next time. (relative to me, LOL)
Really bang it out with a faster tempo between sets.


Hammer curls: 3 warms, 55/7 65/7,6
Close grip bar curl: 1 warm, 90/8,9,8
1 arm cable curl: 1 warm, 20/12 25/11
Stiff leg db: 1 warm, 85/8 105/5 125/7,7
Lying leg curl: 1 warm, 45/8,7 2 burn out sets
10 min cardio cooldown.

Weight: 171.5

Rest day!!

Back and calves:

Early workout due to busy day training clients. A great workout with a new order of exercises. The back filled up real fast and finished the training with deadlifts and chains! Strength and energy was still up considering I just had one meal.


Lat pulldown wide(curved bar): 2 warms, 135/6 155/6,6 drop set
Bent over rows: 2 warms, 205/8 225/5 185/12
1 arm cable pulldown: 50/10,11,10
Deads with chains(9 lbs each): 185/10,14 (slow tempo)
Calf work: 3 sets DC, 2 burn out sets
12 min cardio cool down.

Rest day tomorrow, as I am going down to the OCB contest in Delaware.

Chest and abs:

Nice workout today and made gains from last time. Although I wasnt too jacked entering the workout, but I must give props to the ZAP because when it came to moving the weight, I was able to re focus. Finished strong, and felt like I could have kept on going.

Flat bench press: 3 warms, 185/6 205/6 225/5,5 2 drop sets with chains.
Mid incline palm in press (PIP): 1 warm, 60/8 65/7 drop set
In db press: X reps with 65 for 3 sets
Uneven ball push ups: 3 x
Upper ab work: 5 sets
10 min cardio cool down

Quads and calves workout:

Made nice gains from last workout and really blasted the quads. The groin is still tender and it did hold me back as the working sets we still timid. Besides rest, what can I do? Focus is dead on and looking forward to what I can do over the next 6 months.

Squat: 3 warms, 275/5 315/3 335/3 345/3 225/12
Leg Ext: 1 warm, 80/8 90/8,7 drop set
Leg Press: X reps with 225, 270 x 2 didnt count reps
Step ups: 50/10,10
Calf Raises: Dogg Crap singles
10 min light cardio

6/23/08

Back and delt workout:

New rotation and new fire. Wacked the back and shoulders today with a faster paced workout and great pump. I really like doing the old school t bar rows with a slow and controlled fashion.

Lat pulldown (palms up) 2 warms, 140/6 160/6 170/5,5
T bar row: 2 warms,160/8 180/7 190/7 135/14
Rope pulldown: 100/11 85/12,10
Db shoulder press: 2 warms, 75/6 85/6,4
Front Raise bar ss
with seated side lateral: 3x
6 sprint with warm up and oooldown.





Today: Rest day

Chest and arms:

Nailed it today on all cylinders. Some of the motivation came from the posing class I taught today. Its gives me a charge watching those who are in prep for upcoming shows. Led off with flat barbell press, first time in many moons. Felt good but didnt push it too much. By the end all was pumped!!!

Flat bar press: 3 warms, 185/6 205/5 220/5,5
Mid In db press: 1 warm, 75/9,9,7 drop set
In fly: 45/11,10 drop set with push ups
Cable curl: 2 warms, 65/8 70/7
Rope pressdown: 2 warms, 45/9,8
Hammer curl ss
with tricep dips: 3 x
10 min cardio cool down.

Legs:

Going into the workout I was all fired up to do reg back squats. Have not led off with them in almost two months. So after warming up and a couple of sets, the groin acted up again! So I narrowed the stance a bit which helped, but was more of a challenge. The weight was not bad, just was hesitant.
Still content with what I did, even though I avoided my walking lunges.

Let ext: 1 warms, 70/12,12
Squat: 2 warms, 275/5 305/3 325/3 225/10 135 with chains
Lying leg curl: 2 warms, 55/6 60/5,5 drop set
calf work high reps: 5 sets
10 min cardio cool down.

Shoulder and tricep workout:

Was a lower key workout, but still made gains and a PR on the push press. I actually was able to do some challenging weight for the triceps and hoping to continue to do so.
My workouts have been so intense lately, that I actually enjoy my days off. And tomorrow is a day off.

Push press: 2 warms, 145/6 165/6 175/5 drop sets
Side lateral cable: 1 warm, 22/10 27/8
Rear delt raise on bench ss
with Db shrug: 3 x
Tricep pressdown: 5 sets
Db Ext: 3 sets
5 Sprints with warm up and cool down.

Biceps and hamstring workout:

Trained early today due to afternoon clients. I am not very good with just one meal in me, and so I initially took that attitude into the workout. I may sound like a broken record, but after a couple of warm up sets, I was locked in.
Made gains across the board again!!

In db curl: 2 warms, 40/6 50/5,5 drop set
Cable curl: 1 warms, 55/8 60/8 drop set X reps
1 arm preacher curl: 25/13,11
Standing 1 single leg curl: 1 warm, 30/10 35/10
Lying leg curl: 1 warm, 45/6 55/6,5 drop set
12 min cardio cool down.

Back and calves:

Was in overdrive today and blasted the back. The trap bar deads seem easier than normal for me today. Nailed 405 for 4, and then 225 for 20 reps. This past month has been great and looking forward to moving on. I weighed in the morning at 170.5.

Lat pulldown wide/bent bar: 2 warms, 145/8,8,7
Trap bar deadlifts: 2 warms, 315/6 405/4 225/20
Seated cable row: 1 warm, 140/10 150/9 140/11
High cable pulldown: 35/12 40/11,10
Single calf raise: 25/12,12,11 3 drop sets
10 min cardio cooldown.

Chest workout:

Today was feeling great, but after doing a couple of warms ups, I stayed with a bit higher rep scheme rather than doing the 5's for the first movement. I actually had a great pump and burn to the workout will doing the 8's with 85's. So the question of the day is "what is more productive, doing sets of 8's or 5's"? I would think its best to mix it up, but when I add up the volume, I am moving more total weight doing the 85's verse the 105's.

Flat db press: 2 warms, 85/8,8,8,7
Chest dips: 3 sets to failure
In db press: 65/10,8 55/9
Flat bar press with chains X reps: 3 sets to failure
10 min cardio cool down.

Quads workout: After being a little sore from the karate class yesterday, I wasnt planning on going nuts with the front squats. The plan was higher reps. Well, that went in the trash. I went for a personal best, but with a jump of 20 pounds this time. I nailed 1 rep, but the bar was going to slip, so I stopped there. I then finished with 225 for 12. Fantastic pump and they are only getting better, with gains across the board.


Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 305/2 335/1 225/12
Hack Squat: 1 warm, 180/8 205/8,9 drop set
Db Sumo Squat: 105/14,14
10 min light cardio


335 for the single!

Rest day, well almost.

I took a father's day class today with my daughter at her karate school. Man, it kicked my butt!
It was a great cardio workout, and I enjoyed it.

Back and delts:

Not a ground breaking workout, but made gains again, and thats all that counts to me. Stayed away from the push press today and did standing db presses. Little strain, but great pump from them. I also added some sprints to my post cardio. Just 5 sprints to start with proper warm up and cool down. I plan on doing this 2 to 3x per week, and gradually add more sprints.

Pull ups: 9,8,8,6 drop set to rack pull ups
Seated cable row: 2 warms, 150/8,9 120/14
1 arm db row: 75/10 85/10 75/11
Standing db press: 2 warm, 55/8,9 2 burn outs
Side ups ont he ball: 15/12,11,10
5 sprints on the bike.

Chest and arm workout:

Well rested today even though I was up at 5am? Hit the workout hard and was able to do some decent tricep work. Probably still have another few weeks before the elbow tendon heals. Made gains on the flat db press from last workout.

Flat db press: 2 warms, 85/8 105/6,5,5
In db press: 75/8 65/9 60/8
Flat bar press: 3 sets of X reps with chains!
Close grip bar curl: 1 warm, 90/8 110/8 70/14
Close grip bench press: 1 warm, 135/8 155/7 135/10
Con curl ss
with Db kick back: 3 x
10 min light cardio.

Well needed rest day yesterday!


Leg workout:

Well, it was a dead on workout and made great gains today. I hit 315 for a double on the front squat and that was after doing extensions 2 sets to failure.!
Really tore up the legs today, plain and simple.


Leg Ext: 2 warms, 80/10 82.5/10
Front Squat: 2 warms, 225/5 265/5 295/3 315/2 225/10
Stiff leg bar: 2 warms, 275/6 315/5 225/12
Wall ball squat ss
with Bar lunge: 2 x
Calf work: 6 sets
10 min cardio cool down.

315 for the double!

Shoulders and tricep workout:

Again was a little tired going into the workout. The heat, and possible sinus pressure are the culprits. Anywho, relaxing before the workout, I was able to focus on the task at hand and really pushed it through. All in all a great workout, and made gains on the push press. Also, I was able to do some light tricep workout and its getting better.

Push press: 2 warms, 145/6 165/6,5 drop set
Side lateral with cable: 1 warm, 20/11 25/10
Rear delt raise ss
with Db shrug: 3 x
Tricep press: 4 x
1 arm rope press: 3 x
10 min light bike.

Biceps and Hamstring workout:

Was tired this morning pre workout, and thought of just resting. Most likely its from training so hard over the last few days, and now the mini heat wave here. Well, after I got going with a couple of warm up sets. It was rock and roll time. Even though bicep exercises are not impressive, but I was able to do 50's for a set of 5. That was a first. This was a ZAPPED workout.

In db curl: 2 warms, 40/6 45/5 50/5
Cable curl: 1 warm, 55/8,8 drop set
1 arm preacher curl: 25/13,11 20/15
1 leg standing curls: 1 warm, 30/11 35/9
Lying leg curl: 1 warm, 45/7 50/5 2 drop sets
Ab work
10 min cardio cool down.

Back and calves:

Fantastic workout, and did trap bar deads for the first time in months. After doing the first set of 315 for 6, I keep the next two sets the same but went nuts on the reps. The rush of energy took off!
Started with pullups again and made a couple of rep gains.

Pull ups: 8,8,7,6
Trap bar deads: 2 warms, 315/6 315/10,12
Seated cable row: 2 warms, 140/10,11
Straight arm pulldown: 35/12 40/11,10
Calf work: singles with 25/12,10,9 3 burn out sets
12 min cardio cool down.

Chest:

Back to back great workouts. Sometimes just hitting one body part allows you to totally focus on the task at hand. Very happy with the numbers today as its starting to match pre sick numbers, LOL.
Was close to spent before the incline db presses.

Flat db press: 2 warms, 85/8 105/6,5,4
Chest dips: 3 sets to failure
In db press: 65/8 55/10,9
x reps with chains: 3 sets to failure
upper ab work.

Rest day on Wednesday, just mowed the yard.

Quad workout:

I love front squats! And today made one step closer to my goal. Last time my PR was 305 for a triple back in March, but this time, I will get 315 for reps soon. So I did make gains, and doing the hacks third was a challenge but helped the pump get crazy!

Leg Ext: 2 warms, 80/10,10
Front squat: 2 warms, 225/5 255/5 275/3 285/3
Hack squat: 1 warm, 1870/9,10,10 drop set X rep style
Sumo db squat: 95/15,14
Low ab work
7 min cardio cool down.

Back and Shoulder workout:

A real change in movements, and it was a killer workout. After hitting the pullups, (and let me tell you, not easy when you are 20 pounds heavier), I really was focused and instantly pumped. All in all a great workout.

Pull ups: 7,7,7,5 dropped to rack and burnout.
Seated cable row: 2 warms, 140/10 150/9 drop set
1 arm db row: 1 warm, 75/10 85/11
Push Press: 2 warms, 145/6 155/6 115/14
Side ups: 15/10 17/10,9

Cut the yard!

Chest and arms:

POW! Hit some great numbers on the new rotation. And with the diet cleaner, starting to feel tighter after about 1 week. The only downer is the elbow tendon still acting up a bit.

Flat db press: 2 warms, 85/6 95/7,6,5
In Db press: 65/10 75/11,9
Flat bench press (X reps with chains): 3 sets with 135
In db curl: 2 warms, 40/6 45/6
Db Kb: 2 warms, 25/10,11
1 arm preacher curl ss
with 1 arm rope pressdown: 3 x

5/31/08 Rest day!



Legs:

New round, new focus on front squats. Did not move as much before I was sick, but it will be back in weeks.
The workout was intense and fast paced. Stiff digging the ZAP at 2 caps.

Leg ext: 2 warms, 75/11,10
Front squat: 2 warms, 225/5 245/5 255/5
Stiff leg bar: 2 warms, 275/6 295/6 225/12
Walking lunges: 55/12 65/12
Calf work: 1 warms, 3 rounds of singles, 2 burnouts.
7 min cool down cardio.

Delts and Tricep workout:

Made some nice gains today from last session, and felt super focused. there is a difference using the ZAP. And really looking foward to using it for both Back and Leg day!
Just did some light tricep workout again as the elbow pain is still there but improving.

Db delt press: 2 warms, 75/6 85/6,6 drop set X reps!
Barbell shrug: 2 warm, 205/8 225/8 drop set
Front raise bar ss
with Db side lateral: 3x
Tricep Dips: 2 sets
Double DB kickback: 1 warm, 25/11,10
1 arm overhead db ext: 1 set to failure.

Cleaned out the pond!!

Biceps and Hammies workout:

Got my ZAP today, and took half dose since I am sensitive to caffiene. I will build it up, but man, the workout was intensified without jitters!
Good work Doug and the CORE crew!
Hit great numbers again and will only continue too.
And just a side note, the diet is now clean.

Barbell curl: 2 warms, 95/6 115/6 125/5 drop set
Alt Db curl: 35/8 40/8,7
! arm cable curl: 17/12 22/10
Lying Leg curl: 2 warms, 55/6 60/6 2 drop sets
Wide leg press ss
with Stiff leg bar: 3x
7 min cool down cardio.

Back and calve workout"

Earlier workout than usually, but it didnt matter when it came to strength. Really toasted the back up today. Felt great.

Lat pulldown wide (bent bar): 2 warms, 140/8 150/8,7 drop set
Bent over row: 2 warms, 205/6 225/5 185/11
Db deadlift: 1 warms, 105/10 125/9
Close pulldown: 85/15 95/12,11
Calf raise: 90/23,16,13 then 3 sets without weight.
Side ab work
Light bike: 7 mins

Mowed the yard!

Chest workout:

Little sore going in the workout (shoulder and elbow), but once the blood was flowing, made gains again.
Really happy on the ways things are going lately. Now I just have to figure out how to rest my elbow tendons! LOL

Mid incline bar press: 3 warms, 185/6 205/6,6 drop set
Flat db press: 75/8,9,7 65/9
Chest dips: 3 sets to failure
In db fly: 45/11,10, then rack push ups
Light cardio 7 mins.

Quad workout:

Had a nice break the last two days down at the beach beach. Didn't make it to the gym yesterday morning, as the weather was just too nice.

Tore it up today and made gains from the last workout. Having some anger is always a motivator and letting it go in the workout is ideal. So it happened.

Leg press: 3 warms, 450/10 540/7,8
Squat ATG: 2 warms, 225/5 255/5 275/5 135/20
Db Step ups: 40/10 50/10
Leg Ext w/pause: 60/14,13
Low ab work
10 min light cardio

Well, planned rest day today. And after work, going to the the shore for a couple of nights.
Planning on hitting the gym tomorrow and doing a quad workout first thing in the morning in Ocean City, NJ.

Back and shoulder workout:

Shazzam, nailed it today with all sorts of energy. Again, faster pace workout, but it didnt lead to any restrictions on moving weight from last time through. Made gains across the board. Soon, I will be breaking PR's again.

Lat pulldown: 2 warms, 145/6 165/6 170/6 drop set
Bar deads: 2 awrms, 275/8 315/8 365/5 drop set with 225 and CHAINS!
Db Bench row: 1 warm, 60/10,10
Upright row cable: 1 warm, 60/8 70/9,8
Side lateral up/downs: 3 sets to failure

WII FIT for 20 min

Chest and arms:

Felt really good today and had a great workout. I still have the tricep pain but kept it lighter and burn them out with a couple of exercises that dont irratate it as much.
Had a nasty pump in the chest and biceps!

In bar press: 3 warms, 175/6 195/6 205/5 2 burn out sets with CHAINS
Db press: 75/8,8,8
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 105/6 120/5 drop set
Double Db kickback: 2 warms, 30/6 35/6 drop set
Rope curl ss
with 1 arm db ext: 3 x

Legs:

Made gains on everything from last time. Wicked pump and faster pace workout.
I like using Powerfull pre workout and its an elevating feeling with Recreate.

Now, I can wait to start CORE's ZAP

Leg press: 2 warms, 405/8 520/8,8 360/16 feet close
Squat with chains: 1 warm, 185/8 205/9 drop set
Stiff leg deadlift: 1 warm, 85/8 105/8,8
Db leg curl: 1 warm, 35/9,8
Calf work: 5 sets
7 min cool down.

Will cut the yard today!

Rest Day:

Cardio on the bike for 25 min
Weighted Ab work.

No yard work, its raining, again!

Delts and triceps:

Solid workout today, and becoming more and more focus. Seeing the results from the last pro show, sparked my motivation a little bit more and realize I need to hit it hard.
Did barbell shrugs for the first time in many months. Did each rep slow and controlled.

The only set back was taking it easy on the triceps. Basically, I was just mixing things up to see what doesnt hurt the elbow tendon.

Db delt press: 2 warms, 75/6 85/5,5 drop set
Bar shrug: 2 warm, 205/6,7 drop set
Front raise bar ss
with seated side lateral: 3 x
mix of tricep work.
10 min light cardio

Bicep and hammstring workout"

Have done this combo in about a year. I like it since each bodypart has nothing to do with each other, and I can get the most out of the lifts.
Great pump and burn today.



Barbell cur: 2 warms, 85/6 105/6 115/6 drop set
Alt seated dbcurl: 35/8,9,9
1 arm cable curl: 15/12 20/12
Leg curl: 2 warms, 55/6 60/4 double drop set
Stiff leg bar ss
with db leg curl: 3 x
7 min cool down.

Back and Calves workout:

Nice and focused today. I dig this routine and have not done it in a while.
Made gains on the pulldown from last time.

Lat pulldown wide: 2 warms, 145/6 165/6,6 drop set
Bent over rows: 1 warm, 185/8 205/7,7
Db deadlift: 1 warm, 105/8,10
Close grip pulldown: 95/15,12
Calf raise: 90/19,13,9 3 sets body burn outs.
10 min coold down cardio

Weigh in: 170
No change from last week, but feel tighter.

Chest:

Feeling really good but the elbow pain was acting up on the first movement. Its the tendon leading to the top of the elbow.
I bought an elbow brace/wrap, but didnt do jack! Anyway, I pushed on and it was a great workout.

Mid Incline Bar press: 3 warm, 1756 195/6,6 drop set
Flat db press: 75/8,8,7 65/8
Chest Dips: 3 sets to failure
In db fly: 45/10 40/12
12 min light cardio.

Quads:

I decided to rotate a 3 day and 5 day split. Nothing like getting both of best worlds. With the 5 day, I am getting a little more volume and rest between muscle groups, but more importantly, I get more focus on the muscle group.
Today I just did quads.

Leg Press: 3 warms, 495/8 540/6,6 360/16
Squat: 2 warms, 225/8,8
Step ups: 30/10 40/10
Leg Ext: 60/13,11

I was baked!

Rest Day from the weights.

Did a lot of work outside and cutting the yard.
My cardio for the day!

Back and traps are really sore from the deads yesterday, great stuff.

Back and delt workout:

Fantastic workout from the first warm up set to the last burnout. First time hitting deads in over 2 months! Felt great doing them and looking foward to moving more normal weight.

Lat pulldown wide: 2 warms, 140/6 160/6,6 drop set
Deads: 2 warms, 275/8 295/8
Db bench row: 1 warm, 60/10,9
Upright cable row: 2 warm, 65/9,8
Side lateral up/downs: 3 sets
Ab work

Notes: finished up USP Labs test booster and it sure did help me get back on track. Looking forward to using it in the furter. I also increase the morning dose of Recreate. I had a nice get up a go feeling but not jittery. And since I am done with the T booster, I will start using Powerfull again.

Chest and arms:

New round and it was good. Although, I did skip over triceps since the elbow ligament pain had acted up over the last couple of weeks and today more so. Hurts on presses too! Either way, pushed on through and burn the chest and biceps up.

In bar press: 2 warms, 165/6 185/6,6 135 with chains/12
Flat db press: 75/8,8 65/10
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 85/6 105/6,6
Rope cable curl: 2 warm, 45/9,8
10 min cool down

Leg workout:

New round of exercises today and it went great. Led off with leg press for the first time in over 2 months. Although the strength was off a bit, the pump and feel were on. I also used the chains for the squats today. They add about 20 pounds to the weight on the bar.

Leg press: 3 warms, 450/8 495/8,9
Squat with chains: 1 warm, 185/8,10 drop set
Stiff leg db: 1 warm, 85/8 95/8,8
Db leg curl: 1 warm, 40/11,10
Calf work: 6 sets of high reps
Ab work: 5 sets mix

Back and shoulder workout:

Finished up this rotation and bamm, it was a great workout. Made gains again.
I plan on doing another 3 day split rotation and then may spread things out.

Lat pulldown palms up: 2 warms, 140/6 160/6,6 drop set
T bar row: 2 warms, 160/8,8
Rope pulldown ss
with rack pull ups: 3x
Side lateral: 2 warms, 40/6,8
Front raise with chains ss
with rear delt raise: 3 x
7 min cool down cardio

Will be starting Recreate by USP Labs tomorrow. Time to shed some fat!!!!

Chest and arms:

Nailed it today with skin bursting pumps and gains.
I also used the chains again on my drop set of flat bench, makes the positive much harder. I left the workout wanting more even though I exhausted the muscles.


I recently bought two pairs of 7 ft chains, one 1/4 inch and 1/2 inch to incorporate into the training.

Mid In Db press: 2 warms, 85/6 95/5,5 drop set
Flat bar press: 2 warms, 165/8 drop set with chains
In db fly: 45/11,10,10
Cable curl: 2 warms, 60/7,7
Rev grip tri pressdown: 2 warms, 55/9,8
In db curl ss
with double db kickback: 3 x
10 min light cardio

Legs:

Another productive workout in the right direction. Made gains on all exercises.

Leg Ext: 2 warms, 80/10
Squat: 2 warms, 225/5 265/5 285/5 drop set with CHAINS!
Leg curl: 2 warms, 55/5,5 drop set
Wide Stance Leg press: 1 warm, 270/16,14
Calf work: 6 sets

Rest Day:

Altough spent a few hours outside doing yard work, needed the day off from the weights. Just was feeling sore and achy in the joints.

Looking forward to hitting the legs tomorrow!

Back and Shoulder workout:

Again, instand pump and strength is up from last workout. My tempo is on the faster side with rest b/t sets, but not effecting the lifts.
Another couple weeks, and should be back 100 percent.

Lat pulldown underhand grip: 2 warms, 135/6 155/6,6 drop set
T bar row: 2 warms, 155/8,7
Rope pulldown: 100/10 85/12,11
Db delt press: 2 warms, 65/6 75/6 drop set
Side lateral ss
with Db shrug: 3 x to failure.

Chest and Tricep workout.

One step closer to getting it back. Great early morning workout, and I hate training early! Pump was great and made gains.

Now, since things are getting better. I am ready to cut a bit, nothing drastic, just to have a better look. So I will be adding Recreate by USP Labs soon, and give me feedback on it.

Bodyweight is back to 170. Qhen I was sick it was down to 162! So the goal is to get to 160, but to have the same strength.

Mid In Db Press: 2 warms, 75/6 85/6,6 drop set
Flat Bar Press: 1 warm, 155/8,9
In Db Fly: 1 warms, 45/10,10
Cable Curl 1 warm, 47/10 57/8
Dips: 3 sets to failure
In db curl ss
with rope pressdown: 3 x to failure.
10 min cool down.

Leg workout:

Well today was suppose to be an off day, but since I have a busy weekend planned, thought to hit the legs again today. The last time was just Tuesday!
Made gains on everything, but hoping to until the strength is back.

Leg Ext: 2 warms, 75/10
Squat: 2 warms, 255/5 275/5 drop set
Leg curl: 2 warms, 52/5 57/5 drop set
Sumo db squat: 1 warm, 95/12,13
Calf work: mix of stuff, 6 sets
7 min cool down cardio

Back and Delt workout:

Inching my way back and today the pump was instant. I really think the T- booster is helping since I started it back up last Friday. Although the strength is still down and will be a at least a couple of week, I feel my drive increasing!

Lat pulldown (under hand): 2 warms, 125/6 145/6,6
T bar rows: 1 warm, 135/8,9
Rope pulldown: 100/9 90/9 80/11
Db shoulder press: 1 warm, 55/8 65/7,7
Side lateral ss
with Db shrug: 3x to failure.

If I dont list cardio at the end of the workout, that means I was out cutting some grass right after my training, LOL.

Anthony and Angelina at Disney

Just found out that I am all clear and my left lung is resolved.
Wow, I can honestly say, I was nervous.

Chest and arms:

Good workout today and strength was about 70 percent. Nice pump and starting to feel back in the zone, planning on adding more sets next week.

Mid incline db press: 2 warms, 65/6 75/6,6
Flat bar: 1 warm, 145/8,8
In db fly: 1 warm, 45/9,8
Cable curl: 1 warm, 45/10 55/8
Rope pressdown: 1 warm, 30/10 35/8
In db curl ss

Legs:

So this workout was much better than last but still at 60 to 70 percent of what I normally do.
The energy was good and so was the pump.
Now for the numbers,

Leg ext: 1 warm, 70/10,10
Squat ATG: 2 warms, 225/5 245/5 265/5
Leg curl: 2 warms, 50/5, 55/5 drop set
Sumo Db squat; 85/10,11,12
Calf work: singles ss with doubles x 4
7 min cool down.

Side note: Went for the x ray yesterday and waiting to hear if the lunges are clear!

Back and Shoulders:

Again nice pump but light weight was used. Plan on taking off tomorrow, and then to continue with the 3 day until my strength is close to normal. And hoping to post my weights soon, :wallbash:

Lat pulldown
Bent over row
Close pulldown
Side lateral
Front raise barbell
12 min light cardio

Chest and arms:

Nice pump today but still weak, no suprise.
Felt good today and not winded from the workout. Just eager to get my strength back which will take some time.

In Db Press
Flat Bar press
Chest Dips
Barbell Curl
Tricep Press down
Seated Db curl ss
with Db Ext.

To make up some lost time, I will stick with the 3 day split before doing my powerlifting routine.

Back from Disney, and I need another vacation. We had a great time, but I never walked so much in my life! As far as my illness, I do have an xray planned for Monday.

Lower body:

Pretty much did the same lower body workout I attempted a week and half ago, and what a change. Even though I was still week, the energy was up and did more weight. After this weekend, I plan on starting I new split with a powerlifting concentration.

Leg Ext:
Leg Press
Leg Curl
Squat
Stiff leg bar
calf work

I plan on hitting chest and arms tomorrow.

Note: I started the following supps again aftera a break from them.
USP Labs AP, Cissus and test booster. Bringing back Primaforce Creatine.

I went to the doctor today, and there is still some crackling going on in the lung so I will have another x ray when I come back from my trip. She did say its normal to still feel tired and still be a little congested.
No real concerns, yet, just to give it time to feel better.

I tried working out early this week, and it was tough. I have never not worked
out this long. Hopefully I will hit it when we get back from my trips and get back on track.

This break will be a just about a full month of not training!

Rest Day:

Nothing exciting to report.

Mowed the lawn and did some clean up in the yard.

Plan on doing lower body tomorrow as long as things are cool with the doctor app.
I still feel uncomfortable on the left side. I either strain the muscles from all the coughing I did or still have some congestion?

I weighed myself for the first time in a long time, and I am down to 165, from 170.
The funny thing is, I am hungry all the time!

Upper body:

Well, I just did 3 sets for each exercise and still at very light weight. It did feel good to get the blood flowing, but was tired. I am very eager to feel 100 percent and hit it hard. But I just need to listen to my body for now.

On a side note, I will be going to the doctor for a follow up.

Lat pulldown wide
Bent over row
Flat bench press
In Db press
Side lateral
Barbell curl
Tricep pressdown
10 min light cool down.

Well, I worked out today and boy, I am week, and I was winded. Being away for over 2 weeks and having the pneumonia does take a toll on the body.

I didnt even keep track of the weights as I kept it simple and went through the motion to get the blood flowing.
I will be doing lower and upper body 2 x this week.
And then I will be away next week in Disney, hoping to get a couple of workouts in.
When I get home from the vaca, it will be time to do a mini cut/clean up phase.

Legs:

Leg Ext
Leg Press
Leg Curl
Squat
Stiff Leg Bar
Calf work
7 min light cardio.

Feeling better each day, but still very tired.
Today was the first day I actually was thinking about working out and missing it.
Hoping to get back early next week.

And I am looking forward to geting out to the posing class this Sunday.

Well here is the update.

The nasty bug I had lead to much worse.
I traveled out Friday to to set up the OCB show I was co promoting.
Well, as the night went on I felt worse and was buring up. The morning of the show, I could not move out of bed period. I was useless so I had my wife pick me up at the hotel was the show was taking place. She had to wheel chair me out, because there was no strength to even stand. So, my wife took me straight to the hospital.
I had a temp of 105! Took a chest xray, and told me I have the pneumonia. Give me an IV to re hydrate and to give me a first dose of antibiotics.

Feeling better today, but still very tired with a bad cough.

I plan on taking the week off.

Been sick since overnight Monday. Have a stomach bug/flu. Feeling better today but still wipped out since I have very little food in me. Probably wont get back to trainnig either Sunday or Monday.

Quads and Calve workout:

All in all a great workout but hit a snafu! After doing a few warm up sets with extension, I was off to hitting the squats. Even with the lighter weight my groin acted up. It has been tender and sore, but this was much worse so I nix the squats. Not a new injury, but frustrating. So I was able to hit hack squats instead. Then oddly, I went and did really close stance squats ATG without a problem??? I think the wide stance while balancing is the problem.

Leg Ext: 3 warm ups
Hack Squat: 3 warms, 225/5 270/5,5 180/13
Close stance squat: 1 warm, 185/8,9,9
Leg Ext: 1 warm, 70/11,10 drop setC
Calf work: 90/22,18,15 then 3 sets to failure body weight.

Shoulder and Bicep workout:


Really good workout with only one meal in me today. Most of the time I train later in the day, but today I am off to Build A Bear for my daughters birthday party. She is turning the big 5!
Mixed up the bicep portion, and moved good weight with some rep gains.

Db delt press: 2 warm, 85/6 95/4,4 drop set
Front Raise Db: 2 warm, 40/6,7
Side lateral up/downs: 3x
Hammer Curl: 2 warms, 50/6 55/4 40/9
Barbell Curl: 1 warm, 85/11,10 drop set
10 min light cardio.

Back and hamstring workout:

Wow, really nailed it today! Felt great with a great pump. Deads were on point with pauses at the bottom with no bouncing.

Lat pulldown wide: 3 warms, 170/5 175/5,5 drop set
Bar deads: 2 warm's 335/6 365/4 385/2 225/14 standing on plate
Db bench row ss
with Rope pulldown: 3 x
Leg curl: 2 warm's55/6,5 drop set
Good mornings: 1 warm, 115/8,11
10 min light cardio

Complete rest day!

Finished this week was some really good workouts. Enjoying the rest today, but looking foward to frying up the back tomorrow!

Chest and tricep workout:

Felt great today, and just about over this cold. Hit some good numbers again.
The one thing I have also noticed with using the USP Lab test product, is that I have more go and seem to be doing a few more sets to really burn things up.

In db press: 3 warms, 95/6 105/6,5 65/12
Flat bench: 2 warm, 185/7,7 drop set
Mid inlcine db fly: 1 warm, 50/10,8
Tricep pressdown: 2 awrm, 75/6,5 drop set
Double DB kick backs: 1 warm, 25/12,10
10 min light cardio

Quads and calves:

Great workout today and made some nice gains from last time. The funny thing is that I have become not a fan of leading off with the leg press. For some reason it takes a while to get warmed up. Looking forward to doing heavy squats next round.

Weight: 170.5
Up a couple of pounds since I started the t-booster.

Leg Press: 4 warms, 540/6 630/6 655/5
Squat (ATG): 2 warms, 255/6 275/6,6
Leg Ext: 1 warm, 70/11,9 drop set
Calf work: Alt b/t singles and doublce to failure, 3 x
10 min cool down cardio

Shoulders and Bicep workout:

Feeling almost 100 percent, but still have the cough. Regardless, nailed this workout and made gains from last time with some PR's again. In all my years of training, I cant remember having such a pump in the shoulders after doing presses. I have made them burn, but the blood flow is unmatched.

NOTE: will be adding 3rd dose of the USP Labs test booster today. This takes me into my third week.

Db delt press: 2 warms, 85/6 95/4,4 65/12
Front Raise db: 1 warm, 35/8 40/6 35/9
Side lateral up/downs: 3 x
Barbell curl: 2 warms, 105/6 125/5,4 drop set
Rope cable curl: 1 warm, 45/10 50/9
7 min cool down cardio

Back and Hamstring workout:

Feeling better today, but little tired from the little one being up a couple of times last night.
Stayed away from deads today, but the workout was right on with immediate pumps again.
Finished strong wanting to do more!

Lat Pulldown wide: 3 warms, 160/7,8,7
Db bench rows: 65/8 75/8 80/8,7 65/10
Rope pulldown: 100/10 110/9,8 drop set
Leg curl: 2 warms, 55/6 65/5,4 drop set
Stiff leg db: 75/10 85/10 95/11
10 min light bike.

Saturday: Planned off day.

Well, it was going to happen sooner or later. AFter getting up really early the last few mornings, with my son having a cold he got from my wife, I now have it! No aches or pains, just cant breath and have a mild cough. So when I train with head colds, I mix things up a bit to keep the pump going and not caring about the pounds being moved. All in all it was a decent workout, and glad I got it done.

In db press: 3 warm, 2 big drop sets from 85's down.
Flat Bench: 2 warms, 185/6 205/6,6 drop set
Uneven push ups: 2 sets to failure
Rope pressdown: 2 warm, 45/9,8
Reverse tri press: 2 warm, 50/955/6
12 min cool down.