Shoulder and tricep workout:

Fantastic workout today even though it was on just one meal. Made rep and weight gain throughout. Again, I wore the elbow sleeves and they seemed to help. I swaped out tri ext with close press to test things out, and I was pain free doing the close tri bench press. I didnt do earth shakin weight, but was effective.

Db delt press: 2 warms, 75/8 85/6 87.5/7 dro set
Db shrug: 1 warm, 115/8,8 two burnouts
Seated rear delt raise: 25/10,11,10,10
Close grip bench: 2 warms, 145/8,8,9
Reverse tri press: 1 warm, 50/10 55/8 drop set

HIIT
2 min warm
7 sprints
5 min cool

Back and calves workout:

Great workout today and really pushed the higher reps (at least for me) and the pump was fantastic. Was able to bang out 315 for 11 on deads and may have had a couple more, but I was winded, LOL.

Lat pulldown wide: 3 warms, 175/8,8 drop set
db bench row: 1 warms, 70/10 72/10,9
Deads: 1 warm, 315/8,11
Str arm pulldown: 42/12,11
Leg curl: 1 warm, 50.8 60,8.7 drop set

12 min cardio cooldown

Chest and bicep rehab workout:

Fine workout today and made solid progress with a faster pace. I used two elbow wraps and they helped a lot! Thanks Bill. Kept the area nice and tight and was able to focus on the feel of each exercise. The best part was nailing more reps on each of the 4 sets of chest dips.

In db press: 3 warm, 95/6 105/6,6
Flat bench: 1 warm, 175/8 185/7,7
Chest Dips: 4 sets to failure.
Uneven push ups: 2 sets
Variety of wrist curls

15 min cardio

Quads and calves workout:

Went into today's training feeling really tired. No real reason, just beat! But I told myself, lets just get the blood flowing and see where it goes. After doing just a couple of hack sets, bingo, I was charged up. I actually continued the PR's on my hack with doing 315 for 6 and then repping out to burn out sets. The best part was doing more weight with the step lunges. A real good sign things are healing up.

Hack squat: 3 warms, 225/6 270/6 315/6 225/12 180/14
Squat: 1 warm 225/8,8,10
Step bar lunge: 1 warm, 115.6 135.6
Leg Ext: 72/15,13
Calf: singles 4 sets to failure, drop set

10 min cardio cooldown

Shoulder and tricep workout:

Great workout today and continued with the progress. The elbows were acting up again during the first triceps exercise, and I cant put my finger on it. i try to avoid exercises that aggravate them, but maybe just need to rest them more. They only hurt with the heavier stuff. And its become frustrating.

Db shoulder press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 105/8 110/8,8 burn out set
Rear delt raise seated: 1 warm, 25/10 27/10,9
Lying tri ext: 2 warms, 70/8 75/8 drop set
Double db kickback: 1 warm, 25/10,10
Reverse tri pressdown: 40/12 45/12

7 sprints on the bike with warm up and cool.

Back and hamstring workout

On a roll lately and totally focused. Made gains and nailed a PR with on deads with 415 for 6! Felt pumptastic!! Tomorrow is rest and going to enjoy it but nothing to crazy.

Lat pulldown wide: 3 warms, 172/8,8,8
Deads: 2 warms, 385/6 415/6
Db bench row: 65/10 70/10.10,10
Str arm pulldown: 40/14 45.12
Leg curl: 2 warm, 60/7,7 drop set

10 min cardio cool down.

Chest and forearm rehab:

Another kick arse workout with gains compared to last workout. Pump was off the chains, boyee!!!
But the one thing I have noticed is that its taking a little bit longer to get warmed up, and the lead off exercise is slightly harder. This is due to my gym being colder than most as I dont put the heat on when I am in there, or my age is catching up with me. Who knows....

In db press: 3 warms, 95/6 105/6,5
Flat bar with chains: 1 warm, 205 total/8,8,8
Chest dips bw: 4 sets to failure
Uneven push up on ball: 2 x
Forearm rehab: mix of super sets

15 min cardio

Quads and calves workout:

In the zone today and made gains with a PR on my hacks. Simply nailed it and the swell in the quads was fantastic. Continue to add weight to the step lunges which is a great sign the knees and groin are slowly healing.

Hack squat: 3 warms, 250/6 295/6 305/6 drop set
Squat with chains: tot = 245/8,8,8,9
Leg ext: DC set with 70
Bar step lunges: 1 warm, 105/6 115/8
Calf raises: single/10 20/13,12,11 drop sets

10 min cardio cooldown.

Shoulder and tricep workout:

Started off slow as I had a late night and then trained first thing in morning.
Missed a couple of reps on the lead off exercise but then did a double drop in frustration. I then picked up the pace and finished really strong with gains and sprints.

Db delt press: 2 warms, 75/8 85/5,5 2 drop sets
Db shrug: 1 warms, 105/8,9,8 drop set
Seated rear delt raise: 1 warm, 25/10,11,10
Lying tri ext: 1 warm, 60/8 70/8,9,9
Double db kickback: 1 warm, 25/10.9
Rev tri pressdown: 35/12 40/12

HIIT cardio: 7 sprints with warm up / cool down

Back and hamstring workout:

Was right on today and the pump was stretching the tee!
Even though I did deads on Monday, I took it easy with them and did them 3rd with only 3 sets. I drop the first exer. by a few pounds and squeezed out more reps which equaled more volume compared to last time heavier sets.
Just a great combo of exercises.

Lat pulldown wide: 2 warms, 150/8 175/8,8,8
Db bench row: 1 warms, 70/10,9,9
Deads: 1 warm, 315/8,9
Str. arm pulldown: 40/12,12
Leg curls: 2 warms, 60/8,5 drop set

10 min cardio

Chest and bicep rehab:

Solid workout and made gains from last time. It was a struggle today and not totally in the zone as the aches were acting up. All in all, effective and felt good.

In db press: 3 warms, 95/6 105/5,5
Flat bar with chains: tot weight = 195/8,8,8,8
Chest dips: 4 sets to failure
Uneven push ups: 2 sets to failure
Wrist curls: 3 sets ss
Pro and supination: 2 sets

15 min cardio

Quads and calves workout:

Killa workout today and was on all cylinders. After setting the base line its go time now. Hit a PR on the Hack squat and made gains across the board. Lunges are still light but the knees are getting better.

Hack squat: 3 warms, 250/6 285/6 295/6 180/14
Squat with chains: total = 235/8,8,8,10
Leg Ext: DC set with 65
Step bar lunge: 1 warm, 95/6 105/8
calf workL singles 1 warm, 20/11,10,9 drop set

10 min cardio cooldown

bw: 172

Tuesday the 17th.

Shoulder and tricep workout:

Solid training today and a great baseline for gains to come.
Pump was jacked with just adding a couple more reps. Diggin it.
Still have elbows pains!
And I did HIIT for 7 sprints.

Db press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 95/10 105/9,8 drop set
Seated rear delt raise: 1 warm, 25/9,9 drop set
Lying tricep ext: 1 warm, 60/10 70/8,6
Double db kickbacks: 1 warms, 25/11,10 drop set

HIIT: 7 sprints with warm and cooldown.

Back and hamstring workout:

A good workout today and great pump. I kept it a little light again as I want to get a running head start.

Lat pulldown wide: 2 warms, 150/8 170/6 185/6,6
Deads: 2 warms, 365/6,6,6
Db bench row: 65/10,10,11
High pulldown: 35/13 40/12
Leg curl: 2 warms, 60/7,6 50/7

15 min cardio

Sat the 15th, rest day.
Was at the Yorton Cup, great show and a good time.


Chest and bicep rehab workout:

Well, I was going to do my biceps along with chest for the new spiit. But as I reported before, the right forearm is just too tender to any type of curling. So in place, I will do wrist curls and sup and pronation movements to help bring blood flow to the area. Also, I will do my abs on these days. So, the workout was solid but I was still beat from the mini trip. Happy with the new start and planning on progressing.

Note I started PRIME up after a 2 week layoff. Does is 3 x 3

In Db press: 2 warms, 85/8 95/6,6,7 drop set
Flat bar with chains: total 185/8,8,9,9
Weighted chest dips: 20/8 10/8 bw/9
Rehab work

Upper ab work
15 min cardio

Quads and calves workout:

The start of the new split and it was a great workout. The focus is now on hack squats since the leg presses didnt agree with my knees so much. Pushed it hard and moved some nice weight on my hack press which resulted in a personal best. I also will be incorporating a dogg crapp exercise in each workout. The knees are better so I also brought back some light lunges.

Hack squat: 3 warms, 250/6 275/6 285/6 drop set
Squat with chains: total weight 225/8,8,8,10
Leg Ext: DC with 60#
Step bar lunge: kept it light but felt good,1 warm, 85/6 95/8
Calf singles: 1 warm, 3 working sets, 1 drop

10 min cardio cooldown.

New phase!

Well not much of a change but here is the simple breakdown.
Over the past 10 months is was all about getting stronger and I made that happen. And I will continue to focus on strength but with a higher rep range to work the muscle more. The split is a simple 4 day split compared to the last 6 months. I plan on doing the 4 day split during the next 3 months or so before I change it again. The diet will remain the same but reducing some late day carbs to even out the extra food that will be consumed during the holidays. I am happy with my current weight as it optimal to get stronger and not fatter at the low 170 range. The one major change is adding HITT cardio 2 x per week in hopes of shedding a few pounds over the next couple of months.

Shoulder and tricep workout:

Well, a good finish to my program that I have been using since May. The program worked, period. As strength gains were made almost every workout, it did take a toll on my body, but 100 percent worth it. I truly feel I made some size gains and plan on doing so through the first stage of my contest plans for next year. The first stage starts now with a new simple 4 day split starting this Friday, More on the first stage latter this week.

On to the workout.

Side lateral: 2 warms, 35/8 40/8 45/8,8 drop set
Front Raise bar: 2 warm, 65/8 75/8,8 drop set
Rear delt raise: 2 warms, 30/8 38/8,9 drop set
Short bar pressdown: 2 warm, 70/8 80/8,7 drop set
Bar ext 50/12,11,10

12 min cardio cooldown.

Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down

Back and calves workout:

Nice workout all around. I mixed things up and lead of with bent rows today and went for heavy instead of the trend of doing more reps. I did a best with 265 for 5 clean reps. There after, really burn out the back with the higher reps and really bit it with my deads with chains.

Bemt rows: 2 warms, 185/8 225/8 245/6 265/5 2 drop sets
Bent bar pulldowns: 2 warms, 120/8 130/8 drop set
Deads with chains: 1 warm, 265/10,10
1 arm pulldown: 59/12,11
Donkey calf raisesL 2 warms, 45/15,13,11

13 min cardio

Chest:

First thing first, legs are sore from yesterdays training.

Again, focused on from and control today with a higher rep range. Solid early morning workout and finished with my swole on.

Flat bench: 2 warms, 155/8 165/8 175/8 185/8 195/8 205/7 155/12
In db: 75/10,8 65/9,8
Rack pushs ups: 3 sets to failure

upper ab work: 4 sets
15 min cardio

Quads:

Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.

Nov. 7th

Back and delt workout:

Nice workout today and droped the working sets by a little bit. With that, I was able to squeeze out more reps and the pump/burn was increased than normal. So doing a higher rep range felt great.

Lat pulldown under: 3 wams, 170/6,8,8
T bar row: 2 warms, 205/8,7 135/17
Rope pulldown 110/10 100/10,9 85/11
Db shoulder press: 2 warms, 85/8,7,6
Seated side lateral: 30/8,9,8,10

15 min cardio

Wednesday Nov 5th.

Arm workout:

Made up for the cut in workout of the day before. Got a solid pump and move some great weight. When I was finishing up with the light cardio, i started feeling ill!
More or less, last night I was sick and throwing up! Feeling achy and tired today so no training today, Hoping to be back tomorrow.

Cable curl: 2 warms, 75/8 82/7 drop set
Rope pressdown: 2 warms, 55/8 60/8 drop st
Hammer curl: 55/8,9,8
Tricep dips with chains: 3 sets to failure

15 min cardio cooldown

Chest workout:

Would have normally done my arms too, but today was crazy and short on time. It happens. So I did a quick chest workout and will pick up the arms tomorrow. Never less, the pump was off the chain since I had short rest and focused on more rep volume instead of doing triples.

Flat bench: 3 warms, 185/6 225/3,5,5 drop set
Slight in db press: 1 warm, 85/9,8,8
In db fly: 45/10 50.10,9 drop set with push ups

that's it!!!

Leg workout:

Felt great going into the workout so I just let it roll today.
Worked up to 355 for the double, and then decided to do a couple of singles and nailed 405. The best part was hitting the chains on the third movement. Going back 10 years ago before I was exposed to the leg press, I was able to do 405 for 5, so, hoping one day to do that again, and to hit 455 for a single. We will see.

Squat: 3 warms, 275/5 315/3 355/2 385/1 405/1
Leg curl: 2 warms, 60/6 65/6,5 50/8
Squat with chains: total weight, 245/8.8.9
Step db lunge: 30 for 3 sets (still really light, nursing groin)
Calf work: 5 sets of high reps

10 min cardio cooldown

Bicep and hamstring workout:

Great training today and a great pump in all my biceps, LOL. A couple rep gains, and used chains on the stiff leg db deads were the highligts. Will video the chain lift next time.

Hammer curl: 3 warms, 65/6 75/6,7 55/10
Short bar curl: 1 warm, 90/8 110/8,7
1 arm cable curl: 17/10 20/11,11
Stiff leg db: 2 warms, 125/8 125with chains/8,8
Leg Curl: 1 warm, 45/8,8 drop set

Ab work: 7 sets
12 min cardio

Oct 31

Shoulder and Triceps:

Nice workout and kept the gains from last time. I avoid the heavy delt press and just did a standing db press at the end. First I time I used 3 wheels on the shrug, so that was cool. All in all effective.

Side lateral: 2 warms, 45/6 55/6 45/11
Barbell shrug: 2 warms, 265/6 295/6 315/5 drop set
Standing Db press: 45/10 55/8,6 drop set
Short tricep press: 2 warms, 75/8 82/7 drop set
Bar ext: 50/10,10,10
1 arm rope: 17/12,11

Back and calf workout:

Real solid training today, but went in with a nasty headache. Not sure if it was sinus or what, but the training did help relieve it for a bit. I really enjoy this back combo as it targets the entire back. Hit a PR on bent over rows, and I finished strong with double chains on the deads.

Lat pulldown curved bar: 3 warms, 170/6 135/6 drop set
Bent over row: 1 warm 225/8 245/6,6 185/12
Dead with chains(40's): 225/10 245/10,11
1 arm cable pulldown: 50/12,12

14 min cardio

Chest workout:

Badaboom, nailed it today and kept the reps nice and slow! Made gains again, and the pump was great. The one change over the last few months has been increasing the tempo of the workout with less rest between sets. Interestlying enough it has not slowed down my strength gains.

Flat bench: 3 warms, 185/6 225/3 245/3 260/3 2 drop sets
In db press: 1 warm, 85/8,7 drop set
Slignt In Fly: 45/11,12,11
Rack push ups: 3 sets to failure

ab work: 6 sets
14 min cardio

Quads:

Was really eager going into this workout and the knee's are feeling better. So as I went along, I did 355 for 3 and then went for 375 so I thought. I was only able to get 2, and after racking the weight, I realized that I had 385 on? Oh, well. So I decided to hit the 385 again, and just when I unracked the weight the lights went out! I bailed and racked the weight. With the lights outs, I continued and had a great workout, LOL!

Leg Ext: 3 warm ups
Squat: 2 warms, 275/5 315/3 355/3 385/2 2 drop sets
1 leg press: 1 warm, 135/8,10 double drop
Sissy pole squat: 3 sets to failure

10 min cardio cooldown.

Back and delts:

Hitting it hard today with a nice 2 days off. Nothing like doing a new rotation and making gains from the previous round. Muscle does have memory. Hit PR's on Lat unders and my old school t bar rows.

Lat pulldown under grip: 3 warms, 175/6 185/6,6
T bar row: 2 warms, 205/8 230/5 drop set
Rope pulldown: 110/10,8 100/10 85/11
Db delt press: 2 warms, 85/6 95/5 85/5
Seated side lateral: 1 warm 30/8 35/7 drop set

14 min cardio cooldown.

Chest and arms:

Solid workout this morning considering it was on 1 meal and earlier than normal.
The two days off have helped some of my aches, and hoping the new two days off will also. I picked up where a left of last time on this split which is fantastic, and made gains straight through.

Flat bench: 3 warms, 215/5 235/3 255/3
Slight in db press: 1 warm, 85/9,8,6
In db fly: 1 warm, 50/10,10
Cable curl: 2 warms, 75/8 80/8
Rope pressdown: 2 warms, 55/8,7
Hammer curl ss
with tricep dips: 3x

14 min cardio cooldown.

Legs:

Well, today as a rest day didnt happen. I just felt like I needed to train, and wanted to go for it. With sore knee's and all, I picked up where I left off with squats back in August. So, I was really happy. The workout was simply intense and doing more squats with chains close to 40 pounds (I bought more)did me in. But tomorrow and Thursday are off days, LOL. As I need to make sure I dont pop a stitch in my mouth, LOL.

Squat: 4 warms, 315/3 345/3 365/3
Leg curl: 2 warms, 60/6 65/5,4 50/8
Squat with chains: 180 plus 40chains x 10,8,10
Light reverse step lunge: 25/8,10,10
Calf work: high reps for 6 sets

10 min cardio cooldown.

Shoulder and Tricep workout:

Made gain across the workout and really digging my new shoulder barbell press movement. I think I found a winner in which its easy on the rotator cuff.
After the first exercise, picked up the pace, and the pump was tight.
Tomorrow is a scheduled day off.

Seated barbell press: 2 warms, 155/6 185/6 205/5 145/10
Side lateral pole: 1 warms, 25/12 30/11
Bench rear delt raise ss
with db shrug: 3 x's
Reverse Tricpe pressdown: 2 warms, 70/8 75/8 burnout
Ly Db ext: 30/8 25/10,8 20/11

14 min cardio cooldown

Bicep and hamstring workout:

Really on point this morning with the workout. Got me some PR's on some simple curling movements. Plain and simple, was in the zone, and the Prime is kicking.

This week may be hairy with the training, as I am having some dental issues (minor surgery on Tuesday) so not sure how I will feel the day after. Plus, I will be taking off Fri to Sun, as I am heading down to the CCC to support two clients and will be with the family. So all in all, these days will be needed rest.

In db curl: 2 warms, 40/6 50/5 55/5 drop set
Cable curl: 2 warms, 70/8,9
Spider curl 25/10,12,11
Lying leg curl: 2 warm's 55/6 65/6,5 drop set
Ball Leg curl: 3 sets to failure

side ab work: 6 sets
14 min cardio cooldown.

Back and calve workout:

A little rushed today with the training, so I mixed things up and had a different approach. I still did pull ups but focused on a great squeeze and stretch with less reps. Also, I tried out rack pulls instead of deads.

Pull ups: 9 sets of 5 reps, last set did 6
Rack pulls: 2 warms, 405/6 475/6 500/6 315/15
Seated close row: 2 warms, 170/10 180/9 drop set
Calf raise: singles with 25# 3 sets to failure, then 3 burnouts.

10 min cardio cooldown

Chest workout:

Good workout today and made rep gains across the entire workout as compared to last month. The session brought a great pump, and the energy level with off the chain. Body is starting to feel some aches. Nothing more than usual but I plan on take next weekend off, at least a 3 day break. Other than that, just a solid workout.

Flat db press: 2 warms, 85/10,9,9,8
Chest dips: 25/8,8,7 drop set
In db press: 65/10,10,9
Flat bar x reps with chains: 3 set

Upper ab work
14 min cardio

weight: 172.5

Quads:

On to higher rep and control rotation for the focus movements.
Today was front squats and went ATG with a slower tempo. Just a great workout today with fantastic pump and burn. Hit a PR on my Hack Squat machine.

Leg Ext: 2 warms, 85/10,10
Front squat: 1 warm, 175/10 185/10 195/10 200/10
Hack squat: 2 warms, 235/6 280/6,5 180/14
Step ups: 40/10,12

Low ab work
10 min cardio cooldown.

Back and delts workout:

Really in the groove today and the workout was solid with nice gains.
I switched out the standing push press since it hurts one too many joints lately. I replaced it with a modified seated barbell press. The twist is that I am leaning back a bit like a really steep incline press. I kept the motion short, and wow, it really burn the delts. And the best part no other pain, LOL.

Pullups: 12/9,8,6
Seated cable row: 2 warms, 170/9 180/7 drop set
1 arm db row: 1 warm, 95/10 100/10 85/14
Mod seated bar delt press: 3 warms, 155/9 175/7 135/11
Db shrug ss
with side lateral: 3 x

20 min cardio

Tomorrow will be a off day!

Chest and arms:

Real bang up today and made gains across the board again! Stayed away from the really heavy presses as my body is feeling it. Other than that, everything was rockin and fantastic all around.
Even though, the split has been the best I have done, I am looking forward to moving on to a basic 4 day slit for the winter months and before I start my contest split!!!
Change is good.

Flat db press: 2 warms, 85/8 105/6,7,5
In db press: 1 warm, 85/9,8 burn out set
Flat fly: 45/10 50/8 45/12
In db curl: 1 warms, 40/6 50/5,5 burn out set
Cable overhead ext: 1 warm, 65/6 70/6,6 burnout set
Rev bar curl ss
with Double db kickback: 3x

14 min cardio cooldown.

Leg workout:

Early morning training but felt great. Continued the trend of doing sets of 5's. And nailed 2 sets of 305 for 5. From there, the workout was cake, and made gains.
Tried again to do a regular glute ham rep, but didnt happen. I think I need to drop 20 before that happens.

Leg ext: 2 warms, 85/10 75/10
Front squat: 2 warms, 275/5 305/5,5 drop set
Glute ham raise: 4 sets assisted, 1 drop on leg curl
Sumo db squat: 2 warms, 155/11 160/10
Calf work: set of bw singles x 3, then 3 pulses

10 min cardio cooldown.

Shoulder and Tricep workout:

A great finish to a round this week. Made gains on the first exercise for each muscle group, and zipped through the routine without sacrificing any strength. Pump was radical!!
Off day tomorrow, and the body needs it.

Push press; 2 warms, 145/8 165/5 185/5 135/11
Side lateral cable: 2 warm, 25/10,10
Bench rear delt raise ss
with Db shrug: 3 x
Reverse grip tricep pressdown: 2 warms, 70/8,8 drop set
Db Ext: 30/6 25/8 20/11,10

14 min cardio cooldown.

Bicep and hamstring workout:

Another fast paced workout and hit some great numbers again. Its always encouraging to break PR's or just do more weight after a layoff of a month plus of doing an exercise. The fun continues.

In db curl: 2 warms, 40/6 50/5 55/4 drop set
Cable curl: 1 warm, 55/8 65/8 drop set
Spider curls: 25/8 20/13,12 (the bi's where spent)
Leg curl: 2 warms, 55/6 65/5 55/8 drop set
Lying ball curl: 3 sets to failure

Side ab work: 5 sets
14 min cardio cooldown.

Weight: 172

Back and calves workout:

Really digging it now, and hit some nice numbers on a couple of movements. Pulled 405 for 6, which is a current best for me, and then finish with 275 standing on a plate for 11. I like this as it increases the range of motion. Faster paced training, and that includes during the deads.

Pull ups: 12, 8, 8, 6
Deads: 2 warms, 365/6 405/6 275/11 on plate
Seated close grip row: 2 warms, 160/8,9 drop set
Str arm pulldowns: 35/12,11,11
Calf raises: singles, 25/13,12,9 3 types of burn outs

12 min cardio cooldown.

Chest workout:

Finally, got my 115 for 5 on the flat press! So another PR in the book. The entire workout was fast paced and starting to get the effects of the PRIME. For some reason its taken a little longer this time, but seems like things are kicking in.

All in all I got my swole on.

Flat db press: 3 warms, 115/5,4 drop set
Chest dips with chains: 9,8,8 drop set
In db press: 65/9,10,8
Flat bench with chains: 3 sets to failure

upper ab work: 5 sets
12 min cardio

Quad workout:

Baddabing, a great workout today and made gains straight across the board and continued doing 5's on the front squats. The knee pain was not as bad, and I will continue to not miss a beat. I did hacks and nailed a PR. I plan on doing more Hacks and I move forward and to replace the leg press with them when that rotation comes up again.

Leg ext: 2 warms, 80/10 85/10
Front squat: 2 warms, 275/5 285/5,5 225/10 (then slipped)
Hack squat: 2 warms, 225/8 270/8 225/11
Step ups: 1 warm, 45/12,12

Lower ab work: 5 sets
10 min cardio cooldown.

Satruday;

Back and shoulder workout:

Later day workout and been nursing a head cold. Got it down, and was feeling pretty good when the workout was through. I took it easy on the push press as my shoulder had some kink in it? Numbers were still even or better from last time doing this workout. As I did this workout yesterday, the lats are sore!!

Pull ups body weight: 11,8,8,6
Seated cable row: 2 warms, 170/9,9 burnout set
1 arm db row: 1 warm, 95/9,10 burnout set
Push Press: 3 warms, 145/7,7 drop set
Db shrug ss
with side lateral: 3x


Today: Off day!

Chest and arm workout:

Nice change of pace today. With the exception of the lead off, I made gains from the last time doing this same workout. Fast paced, and was in the zone. Not sure if the PRIME is already kicking in, but the sleep has been improved. Looking forward to week 2 with the PRIME.

Flat db press: 3 warms, 105/6 115/3,3
In db press: 1 warm, 85/9,7 burn out set
Flat fly: 1 warm, 50/10 10
In db curl: 2 warms, 45/6 50/4 burn out set
Standing cable ext: 2 warms, 60/6 70/6 burn out set
Reverse bar curl ss
with Double db kick back: 3 x

12 min cardio cooldown

Leg workout:

Felt really good and the focus was on point, the only problem, the left knee is bothering me. Lately, been having a slight pain in the knee that is similar to inflammation tingy type pain (if that makes sense?). So, I didnt go for any singles or doubles with the front squats. I will focus on increasing the weight are going for 5 reps. The pump was still strong and made gains on the sumo db squat.

Leg Ext: 1 warms, 70/10 80/10,10
Front Squat: 2 warms, 275/4,5,5 225/9
Glute Ham raise: 4 sets assisted, burn out with leg curl
Sumo db squat: 1 warm, 145/12 150/10 155/10
Calf work: singles for 5 sets

10 min cardio cooldown.

Shoulder and tricep workout:

I strong finish to this round as I made gains across the board with the shoulder training. Both elbow are slightly sore, but was able to get a great pump in the triceps. I really anticipating the results from prime again, and starting to feel a quicker pump already.

Arnold press: 2 warms, 65/7,7,7 drop set
Barbell shrug: 2 warms, 255/8 275/7,6 2 burnout sets
Seated rear delt raise: 1 warm, 20/11,10,10
Tricep dips with chains: 3 sets to failure
Overhead rope ext: 1 warm, 40/12 45/10,10

Lawn cutting for 20 minutes.

Bicep and hamstring workout:

Fantastic workout today as I continue stay away from the low rep range. Made some gains today and tried to do the glute ham raise without assistance (not a good idea yet), was not successful. Pump was strong in all my biceps.

Barbell curl: 2 warms, 105/10,8,9,8
Alt db curl: 1 warms, 45/9,9
Con curl: 30/12,11,11
Glute Ham raise: 3 sets of 10 reps assisted
Leg curl: 1 warm, 40/8 45/8 drop set

Side ab work: 5 sets

Back and calves:

Early workout as most Sunday training days are. I started USP Labs Prime today, and really excited to see what will happen again! The workout was solid and the focus movement was on the light side again as I continue to do my recovery round. Although I did hit a PR on DB bent over rows!

Lat pulldown: 2 warms, 145/10,10,9,9
Db bent over row: 2 warms, 105/6,5 drop st
Close pulldown: 110/12,12,11
Bent over row bar with chains: 155/12,11,12
Calf work: 90/22,17,15 3 sets with chaings

12 min cardio cooldown

Chest workout:

Another chest burning exercise while keeping the focus movement at lower weight. Lots of energy today and the workout was faster paced. Made gains with the remaining workout. The legs are really sore from yesterday!

Slight inc db press: 2 warms, 85/9,9,8,8
Flat bench press: 2 warms, 195/6 205/6 drop set
Chest dips: 3 sets to failure
In Db Press: X reps with 55, 3 sets

Upper ab work: 4 sets
12 min cardio cooldown.

Quad workout:

This is lighter/recovery week, and the pump was great while hitting the quads. I used about 65 percent of the max weight from previous workout, and repped it out. Other than that, it was a solid workout. Happy to hit the 305 after the leg press.

Leg press: 2 warms, 405/10,12,13,10
Squat: 2 warms, 275/6 305/6 2 drop sets
Sissy pole squat: 3 sets to failure

Calf work: 4 sets
Low ab work: 4 sets

10 min cardio cooldown.

Wednesday: Rest day


Back and shoulder workout:

Will today was deadlift single rep day! More or less, going for an all out PR, and nailed 455 for the single. I purposely didnt go nuts before the lift. And I thought I had a little left, so I burned out two more sets with 315. Made gains across the board. And really happy with the PR, now the next goal is 475 before the New Year with a body weight of 170.

Lat pulldown: 3 warms, 185/6 200/5 2 drop sets
Deads: 2 warms, 335/4 385/2 425/1 455/1 315/11,7
Db Bench row: 1 warms, 65/10 70/9,9
Side lateral: 3 descending sets
Bar shrug: 135 with chains, 3 sets

14 min cardio cooldown.

Chest and arms:

Wow, gains and PR's again today. The split is really doing its job, and recently had a client start it! Hope he gets the same gains as I do, LOL. This may be strange as its over a year away, but I am getting anxious to competing again!.
Ok, on to the workout, PR with Slight incline db press, chest chain dips and barbell curls, tricep pressdown.

Slight incline db press: 3 warms, 105/6 115/5 85/11
Chest dips with chains: 10,9,8,8
Flat bench x reps: 135 x 3 sets
Barbell curl: 3 warms, 145/6 155/5 95/11
Tricep Pressdown: 3 warms, 95/6 100/5 65/11
Rope curl ss
with db ext: 3 sets

20 min lawn mowing!

Leg workout:

Feeling the groove today and made gains from last workout! And nailed a PR with stiff leg deads and hit 365 for two sets of 6. Groin is feeling better but the knees ached a bit. And I think the leg press brings it on as squating I am pain free.

Leg press: 3 warms, 495/6 560/6 605/6 405/15
Stiff leg bar: 2 warms, 315/6 365/6,6 225/12
Squat with chains ATG: 1 warm, 165/10,11
Db Leg curl: 1 warm, 40/10,11
Calf work: 2 wrams, singles with 3 different ranges, 3x

10 min cardio cooldown.

Morning weight: 172

Saturday: Rest day


Delt and tricep workout:

Early morning workout and it was fast paced with a great pump. I did Arnold presses instead of reg Db delt presses. Wow, I am weak compared to the normal but the muscle burn was 10 fold. Made some nice gains on the shrug and finished strong with the triceps.

Arnold press: 2 warms, 65/6,7,6 drop set
Bar shrug: 2 warms, 245/8 265/8,7 burn out set
Seated Rear delt raise: 1 warm, 25/11,10,10
Tricep dips with chains: 11,8,8 bw set
Rope pressdown: 1 warm, 40/9
Reverse pressdown: 1 warm, 45/13

12 min cardio cooldown.

Thursday the 18th

Back and calf workout:

Really strong pump and burn today. No deads, but the lats to a real beating.
Hit PR's across the board!

Lat Pulldown: 3 warms, 185/6 195/6 drop set
Db bent over row: 2 warms, 95/8 100/8 drop set
Close v-grip pulldown: 110/11,12,10
Barbell bentover row with chains: 155/14,12,12
Calf work: 90/20,18,12 3 drops with chains

12 min cardio cooldown.


Bicep and hammie workout:

What can I say, got another PR on barbell curls. Rest of the workout was solid as doing glute ham raise assisted still kicks my arse. One day I will do 1 regular rep, LOL.

Bar curl: 2 warms, 125/6 145/5 150/5 drop set
Alt db curl: 40/8 45/8,8
Con curl: 35/11 30/12 25/14
Glute ham raise: 3 sets of 10
Leg curl: 1 warm, 40/8 42/8 burn out

Side ab work
10 min cardio cooldown.

Chest workout:

Feeling great today and well rested! With that, the gains kept on coming and hit a new PR with my slight incline db press with 115 for 4. The rest of the workout was a fast tempo not wanting to slow down attitude. The goal is to do a decent crab most muscular by the next show, LOL!

Slight incline db press: 3 warms, 105/6 115/4 75/12
Flat bench: 2 warms, 190/6 200/6 drop set
Body weight dips: 3 sets to failure
In db press: 2 sets of X reps.

Upper ab work
12 min cardio cooldown.

Quad workout:

Real nice workout today and made some gains from last time and from 1 plus month ago again. The pump and burn from the sissy squats were radical!

Leg press: 3 warms, 495/6 555/6 600/5 405/14
Squat ATG: 2 warms, 275/6 300/6 185/12
Leg Ext: 1 warms, 70/10,10
Sissy pole squat: 2 set to failure

upper ab work
10 min cardio cooldown.

Back and delts:

Fugataboutit!! Hitting a new PR on Deads with a month layoff of going heavy is what was done. I nailed 425 for a triple, and that was a goal of mine to do 2.5 x my body weight for a triple. And this being a morning work with 1 meal. The drop set really finished it off while standing on a plate and burning out with 275 for 15.

Lat Pulldown wide: 3 warms, 180/6 190/6 drop set
Deads: 2 warms, 335/6 385/6 425/3 275 plate/15
Db bench Row: 1 warms, 65/10,10,9
Side lateral: 3 descending sets

12 min cardio cool down.

Chest and arms:

Came out blazing today and nailed three more PR's. First on the slight incline db presses, and then both main arm movements. As excited I was/am, I will be looking forward to resting tomorrow, LOL. Little sore in joints.

Slight incline db press: 3 warms, 105/6 110/5,4
Chest dips with chains: 10,9,7,7
Flat bar X reps: 135 x 3 stes
Bar curl: 2 warms, 125/6 145/5 drop set
Tricep bar pressdown: 2 warms, 85/6 95/5 drop set
Rope curl ss
with Db ext: 3 x

12 in cardio cooldown

Leg workout:

A slow start today, as I was feeling stiff, and my knee had a slight twinge! After getting through the leg press, and it wasnt that bad, I was able to hit a PR with stiff leg deads with a barbell. All in all made gains and had a great workout. I always enjoy the new splits and challenge of moving more weight from the previous time of doing it.

Leg press: 2 warms, 405/10 495/6 540/6 585/6 drop set
Stiff leg bar: 2 warms, 315/6 345/6 365/4 drop set
Squat ATG with Chains: 135/14 155/10,14
Db leg curl: 1 warm, 35/11 40/10
Calf work: focus on 1 leg, 6 total sets

10 min cardio cooldown.

Shoulder and tricep workout:

The hits keep on coming! A first with side laterals and hitting 55's for 7 reps. Then made gains on the second exercise with the in db delt press. Really happy this is continuing and I remain at 171 to 173. Did a little more work on the triceps but still sore at time. I have a mild case of tendinitis.

Side lateral: 2 warms, 45/6 55/7 45/10 drop set
In Db delt press: 1 warms, 85/8,8,7
Front Raise db: 30/10 35/8 drop set with 45 # plate
Tricep pressdown with short bar: 2 warm, 75/8 82/7 drop set
Lying bar ext (decline): 50/10 9,9
1 arm rope pressdown: 15/12,12

12 min cardio cooldown

Bicep and hamstring workout:

A real bang up workout today and nailed two PR's with hammer curls(loose form)85 x 7 and stiff leg db's 150 x 8. Again this session is not the most impressive with heavy arse weights, but hitting those two lifts were satisfying.

Hammer curls: 2 warms, 65/8 75/5 85/7 drop set
Close grip curl: 2 warms, 110/8 drop set
1 arm cable curl: 1 warm, 22/10,10
Stiff leg db: 2 warms, 125/8 150/8
Leg curl: 1 warms, 45/8,7 drop set

Side ab work: 4 sets
10 min cardio cooldown

Little animated at the end! Not usually my style, LOL

150 db deads
http://www.youtube.com/watch?v=f3g8b-aE5a8


85 db hammer curls
http://www.youtube.com/watch?v=fokcQqRYXGM

Back and calf workout:

Real solid and made gains which shocked me considering I had only 4 hours of sleep and one meal! Was at the Team U last night. Interesting show to say the least.
But I know I will crash later today since I have the kids all day.

Lat pulldown wide bent: 3 warms, 150/6 170/6,6 burn out set
Bent over row: 1 warms, 205/8 225/8 245/8 drop set
1 arm cable pulldown: 50/10 55/12
Deads with chains: 235/10,12
Calf work: 6 sets

12 min cardio cooldown

Chest workout:

Nice workout today and did the bodweight thing again today but not so many sets. Really good pump and effective workout.
FYI: My legs are really sore from yesterdays workout!

Flat bench: 2 warms, 175/10,10,10,10,9,9
In db press: 75/8,9,9,9
Mid incline fly: 45/10 50/10
Rack Push up: 2 sets to failure

Upper ab work
10 min cardio cooldown.

Quad workout:

Its that time for higher rep week. Although not high reps for many, but 10 reps for a lead off exercise is for me. This allows me to mix things up a bit, and not strain the joints on the triples. So, for quads, I kept it simple. I did 10 sets of 10 reps for just over body weight in squats. By the 7th set, it become a b*t*h.

Leg ext: 3 sets to warm up knee's
Squat ATG: 175 for 10 sets at 10 reps.

lower ab work
10 min cardio cooldown.

Back and shoulder workout:

Oh boy, sounds like a scratched up record, but hitting PR's are the norm of late. Really happy with todays workout as droping some supps, and still get a great pump and burn. The 225 on the t bar was nice since I kept clean form, and hitting 95 for 5 was great since the delts have some wear from the back.

Lat Pulldown underhand: 3 warms, 170/6 180/6,6
T bar row: 2 warms, 180/8 205/6 225/6 drop set
Rope Pulldown: 110/10 100/12,11
Db Press: 2 warms, 85/6 95/5 drop set
Front raise bar ss
with Seated side lateral: 3 x

12 min cardio cooldown.

Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down

Had a great time down the shore this past weekend, and got in my leg training at a local gym. I had two extra days off from training during this time, but plenty of activity in the ocean and walking.

The workout was effective, but just really mixed it up. And I was only bothered 2 times with questions, LOL. I really do like training at home.

Tomorrow I will be back on track.

Shoulder and Tricep workout:

This is becoming too much fun! Nailed a couple more PR's and a fantastic pump and burn. Although another great week of training, I am looking forward to the rest day tomorrow and spending the long weekend down in Ocean City NJ. I plan on training Sunday and Monday, but they will be non recorded workouts with another rest day on Tuesday.

I will also be checking out Ocean City's high school for possibly a show next May!!

Side lateral: 2 warms, 45/6 55/5 50/7 35/12
Inc Db press for delts: 1 warms, 75/8 80/9,7
Upright row bar: 2 warms, 105/9,6 burn out set
Tricep pressdown short bar: 2 warms, 70/8 80/8 drop set
Bar ext: 60/10,9,10

10 min cardio cooldown.

Biceps and Hamstring workout:

Wow, and real solid workout today while hitting two PR's (hammers and stiff dbs)! Even though I am not press or rowing heavy weights, its become one of my favorites. Faster tempo with an aggressive tude today.

Hammer curls: 2 warms, 65/6 75/5 80/5 55/10
Close grip bar curl: 2 warms, 110/7 90/11
1 arm cable curl: 1 warm, 20/11,11
Stiff leg db: 2 warms, 125/8 145/8 burn out set
Leg curl: 40/9 45/7,6 burn out set

ab work: 4 sets
12 min cardio cooldown

Back and calve workout:

A little tired going into todays training, but was able to pull a real nice workout. Again, with the determination, I was able to best my reps and weights from a while back on the same routine. The pump that I capture by the end of the workout was great.

Lat Pulldown angled bar: 3 warms, 150/6 165/6,6 drop st
Bent over row: 2 warms, 225/6 235/6 185/11
1 arm cable pulldown: 50/12 55/11,9
Deads with chaings: 225/10,15
Single seated calf raises: 4 sets with 2 drops

10 min cardio cooldown

Chest workout:

Real good workout today, and the energy was high. The only set back was the joints were a little sore. So, I stayed away from the triples on the flat bench. Other than that, weight and reps were up, plain and simple!

Flat bench: 3 warms, 185/6 205/6 225/5,5 drop set
In Db Press: 1 warm, 85/8,7,7
Slight In Db Fly: 45/10 50/9 45/9
Weighted Rack Push ups: 3 sets to failure

Upper ab work
14 min cardio cooldown.

Quad workout:

Fantastic workout today, and add 10 pounds to last workout on the squats. Focus was solid and after the squats, I really picked up the tempo. I led off with extension just to get more blood flow in the quads this time.

Leg Extension: 3 warm ups.
Squat: 2 warms, 275/6 315/3 345/3 365/3 drop set
1 leg-leg press: 1 warms, 115/10 125/10 drop set both feet
Sissy squat: 3 sets to failure

10 min cardio cooldown.

Back and shoulder workout:

A really solid workout today, and made gains all the way through. I sound like a broken record, but stronger this time than when I left off over a month ago with this routine. The best part is I am a couple of pounds less.

Lat pulldown underhand: 3 warms, 170/6 175/6,6
T bar row: 2 warms, 180/8 205/6,6
Rope pulldown: 100/12,13,11
Db delt press: 2 warms, 85/6 95/4 drop set
Front raise barbell ss
with seated side lateral: 3 x

Ab work: 4 sets
14 min cardio cooldown.

Friday the 22nd:

Chest and arms:

Wow, made gain throughout the workout and this routine has not been done in well over a month. Most times in the past, I lose a little, but recently, the weight increases have been consistent. Nice faster paced workout.

Flat bench: 3 warm's 185/6 215/3 235/3 245/3
Slight In Db: 75/8 85/8,8,7
In Db Fly: 45/12,11
Cable Curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 45/8 50/7
Hammer curl ss
with Tricep Dips: 2x

12 min cardio cooldown

Saturday the 23rd: Off Day

Wednesday: Complete Rest Day


Leg workout:

Really good workout considering I was a little preoccupied with the show this Saturday. Always excited to hit a new round, and today was back squats. Did some good weight compared to a month and half ago. Goal is to add 50 pounds to what I did today.

Squat: 3 warms, 275/6 315/3 345/3 355/3
Leg curl: 2 warm, 60/6 65/4,8
Leg Ext: 1 warms, 80/11,10
Squat with chains: 135/14,16 (x reps)
Calf work: 4 sets

10 min cardio cooldown.

Shoulder and tricep workout:

Nailed it today and didnt hold back on the push press. Real fast tempo but the workout didnt suffer, only increase across the board.

Body weight: 170.5 (havent seen this in months!)

Push Press: 3 warms, 165/6 185/5 115/13
Side lateral cable: 1 warm, 22/10 27/8 drop set
Rear delt raise on bench ss
with Db Shrug: 3 x
Reverse Tricep pressdown: 2 warms, 60/8 70/7 drop set
Db Ext: 30/6 25/9 20/10

12 min cardio cooldown.

Bicep and hammy workout:

Nice workout today and feeling strong.
Made gains on the incline db curl and leg curl.

In Db Curl: 2 warms 40/6 50/5 52.5/5 drop set
Cable curl: 1 warm, 55/8 60/9
1 arm preacher curl: 22/10,11,11
Lying Leg Curl: 2 warms, 55/6 65/5 2 drop sets
Db Leg Curl: 1 warms, 35/10,9

Side ab work
12 min cardio cooldown

Back and Calves:

Really tore it up this morning. Sleep well, and feeling great. Even with just the one meal, I really slammed my back today. I didnt push it to much with the deads but I was happy with 365 for two sets of 6. Made gains on first and third movements.

On a side not, off to the last posing class before the show next weekend. Will be lots of fun.

Pull ups: 11,8,8,7
Deads: 2 warms, 315/8 365/6,6
Seated close cable row: 2 warm, 155/8,10
High pulldown: 35/12,11,10
Calf work: singles with 25/14,12,10 2 brun outs

12 min cardio cooldown.

Chest workout:

A real solid chest workout today with higher reps. The cool thing is when I did this month plus ago, I was able to crank out more reps this time. And best of all, no phone calls!.

Flat db press: 2 warms, 85/11,9,8,8
Chest Dips: 25/8,8,7
In Db press: 65/10,8,9
Flat bench with chains: X reps 3 sets

upper ab work
12 min cardio cooldown.

Quad workout:

Not a bad workout, slow to start with phone calls coming in for the show.
For this week, I am doing the main exercise with higher reps to give the body a break. Lost a little focus doing the front squats, but after, I nailed and made gains across the board.

Weigh in: 171.5

Leg Ext: 2 warms, 85/10,11
Front Squat: 1 warm, 175/10,12,11,10
Hack Squat: 2 warms, 225/8 270/7 drop set
Bar step lunge: 1 warms, 115/8 135/8

Low ab work
10 min cardio cooldown.

Wednesday: Rest/Sick day!


Back and shoulder workout:

Nice workout today and made gains across the board from last time hitting it. A timely workout since I wasn't on to do any crazy deads or rows and coming off a minor bug. Pump was great and faster tempo training.

Pull ups: 11,8,7,6
Seated cable rows: 2 warms, 165/9,8
1 arm db row: 1 warms, 90/11,9 drop set
Stand Db press: 2 warms, 55/8 60/8,7
Side ups seated on ball: 1 warm, 20/10,9

upper ab work: 4 sets
12 min cardio cooldown.

Monday the 11th: Complete rest day.


Chest and arm workout:

Coming down with something (head cold and slight aches), but felt well enough to train. I didnt go as heavy, but all in all a nice and effective workout. Actually did more volume that last time with the first exercise.


Flat db press: 2 warms, 85/8 95/8,7,6
In Db press: 75/8,8,8
Flat db fly: 45/10 50/9 45/9
In db curl: 2 warms, 45/5,5 drop set
Stand Tri cable ext: 2 warms, 60/9 65/7 drop set

10 min cardio cool down.

Leg workout:

KA-BOOM, fried this workout with a faster pace and drive. And best of all, I nailed a PR with a front squat single of 365. The only downer is my wife and kids are on vacation, and I didn't get to tape it! LOL.

Leg Ext: 2 warms, 85/10,10
Front Squat: 2 warms 275/4 315/2 345/1 365/1 drop set with chains
Glute Ham Raise assisted: 3 sets of 10, drop set on leg curl
Db Sumo Squat: 1 warms, 145/10,12,11
Calf work: BW singles, 4 sets

Low ab work: 3 sets
10 min cardio cool down.

Weight: 173

Biceps workout and cardio:

Long story short, due to scheduling(clients) on Monday, and want to hit legs tomorrow, I flipped two workouts. Which resulted in just doing biceps today.
Didnt get too crazy, but happy with the lead of exercise of incline db curls and doing a PR with them.

In db curl: 2 warms, 40/6 50/5 52.5/5 drop set
Cable curl: 1 warms, 55/8,9
1 arm preacher curl: 25/10,13,11

15 moderate cardio.

Delt and Tricep Workout:

Strong workout today and a real nice combo of movements to hit the delts. I was spent by the time I nit triceps, and the elbows were really sore today. Still have trouble with db ext. Just too much pain. All in all a fine workout.

Push Press: 3 warms, 135/10 155/7,8
Side lateral cable: 1 warm, 20/11 25/10
Rear delt on bench ss
with Db shrug: 3 x
Lying Db ext: 2 warms, 35/8,7
Reverse Tri Pressdown: 2 warms, 50/11 55/10

Side ab work: 5 sets
12 min cardio cooldown.

Back and calf workout:

A lot going today, and will be the next few days. So I was not as amped going into the workout. But after finishing the pull ups, the feel and focus kicked in and the workout was on point with gains again!!!

Pull ups: 10,8,7,6 (these were easier 20 pounds ago)
Deads: 2 warms, 315/8 385/5 225/15
Seated Close cable row: 2 warms, 145/11 155/10
High Pulldown: 1 warm, 40/12,11 burnout
Calf work: 1 leg DC with 25 pounds x 3, 3 burn outs

14 min cardio cooldown.

Chest workout:

Real productive workout today, and hit a PR on reps with the first set. All in all made gains through out the workout, and really pleased with the training lately.

Flat Db press: 2 warms, 105/7,6 drop set
Chest dips: 25# + BW, 8,7,6
In Db press: 65/11,9,8
Flat bench: X reps with chaings, 3x

12 min cardio cooldown.

Monday the 4th: 25 min light cardio



Quad Workout:

Well, I was all fired up to hit heavy front squats again, but figured it was only a few days back that I blasted them. So, I went with the same scheme this time, but did a couple of more reps instead of increasing the weight. Beyond that, the focus was balls on with doing more weight on the Hacks then over a month ago!!
Also was happy since I did any type of lunge in months, so I did a couple of sets with bar lunges.
Fried legs, period.

Leg Ext: 2 warms, 85/10,8
Front Squat: 2 warms, 275/5 315/3 345/2
Hack Squat: 2 warms, 225/8 250/7 burn out set
Bar step lunge: 1 warm, 95/8 115/8

Low ab work: 4 sets
14 min cardio cooldown.

Back and delt workout:

Trained earlier today as we have family fun stuff to do.
For today's session, it was no dead day and nothing extreme. But I think this back workout gives me best pump! I was excited leading off with 10 pullups at my current bw and not doing them over a month!! But then I konked out at the end, LOL.

Pull ups: 10, 8, 8, 6
Seate cable row: 2 warms, 155/10 160/9
1 arm db row: 1 warm, 85/10 90/10 drop set
Standing Db Press: 2 warm, 55/8,8,7
Seated side ups on ball: 15/12 17/10 17/9

Upper abs: 4 sets
14 min cardio cooldown.

Chest and arm workout:

Real solid training today, and made some rep gains from over a month ago. Elbows were a little sore, as I attempted close grip bench but it was a no go. All in all, great pumps.

weigh in: 173

Flat db press: 2 warms, 85/8 105/6,6,5
In db press: 75/10,8,7
Flat db fly: 45/11,12,11
Close grip curl: 2 warms, 110/8,8
Lyy tri Bar ext: 2 warm, 80/5 drop set
Con curl ss
with db kickback: 3 x

15 min cardio cool down.

Rest Day Thursday:


Leg workout:

Went into today's training feeling eager since I have not done front squats in over a month. So, I was curious to see how my strength left off! After doing 2 working sets of leg ext, I smacked those Front Squats up, LOL. Nailed a PR doing 345 for double.

Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 315/2 345/2 225/10
Stiff leg with trap bar: 2 warm, 275/6,9 225/11
Sumo Db squat: 2 warms, 145/11,10
Calf raise: 5 sets

12 min cardio cooldown.

345 x 2

Shoulder and Tricep workout:

Fantastic workout and hit a PR on db presses. But more importantly, the elbows were feeling good and was able to do 3 movements for the triceps. Just a little burnt out from a solid 5 days of training. Well enjoy the off day tomorrow and starting a new round of routines!

Db shoulder press: 2 warms, 85/6 95/5,5
Barbell shrug: 1 warms, 225/8 245/8,7 drop set
Front raise barbell ss
with rear delt raise: 3x
Tricep Dips with chains: 3 x to failure
Rope Pressdown: 35/11 40/10 45/9
Reverse Pressdown: 45/10 35/12

14 min. cardio cool down.

Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.

Back and calf workout:

Real solid workout today with a faster pace. Again kept it lighter with higher reps for the first movement, then hit it heavy with the second. I really like this combo of putting blood in the muscle and then doing fewer reps with the heavy stuff. Made gains with the whole workout.

Lat pulldown: 1 warm, 120/15,13,11,11
Db bent over rows: 1 warm, 85/6 95/6,7 drop set
Close row: 110/11,9 100/10
Barbell bent over row with chains: 135/14 155/10 135/13
Calf raise: 90/27,17,15 3 body weight sets
14 min cardio cool down.