Friday the 10th

Back and hammies:

New rotation today, and made a few rep increases from last month. Felt great to do a few more pull ups! Brought back strict bent over rows as my bicep Did the deads at the end of the workout, while standing on two 45# plates really take it a toll on you. The way is a really nice lead in to doing leg curls. Energy was high!

Pull ups: 4 sets to failure
Bent over rows: 2 warms, 215/7,6,7 drop set
Close pulldown: 1 warms, 115/11 125/8 115/10
Barbell Shrugs: 2 descending sets
Deads on plates: 225/8,10,11
Leg Curl: 2 warms, 60/5,5 50/6 burnout set

18 min cardio

Chest and tricep workout:

Solid workout today and nice start to the rotation. The flat benching felt heavy, and it was most likely due to the faster tempo of the workout. Sinmply matched what I did from the last time about 1 1/2 months back. Actually did some posing today at the end. Not yet! LOL

Flat bench: 3 warms, 215/6 235/5,5 drop set
In Db press: 1 warm, 85/8,8,6
Weighted Chest Dips: 2chains/10,8 1c/9 bw/10
Flat db fly: 45/12,11
Tricep pressdown: 2 warms, 75/8,8
Db Ext: 30/7 25/9 20/11
1 arm pressdown: 15/11,12

18 min cardio

Quads and calves:

Woke up this morning and weighed myself. Hit 160 for the first time in a long time, and I was squating today. Well, I was eager to train all morning, since I wanted to do 405 for single, which is 2.5x my bodyweight. POW, nailed it along with a fantastic workout. Sure, I am not the strongest guy out there and I will never be. I am just really happy my strength continues to climb as I lose body fat.

Squat: 3 warms, 345/2 385/1 405/1 275/10
Hack squat: 2 warms, 225/8 270/7
Walk Db lunge: 1 warms, 65/6 75/8
Sissy Squat: 1 warm, w/chains/16,17
Calves: singles, 1 warms, w/chains/ 12,11 2 drop sets

Low ab work
10 min cooldown

Link to squat
http://www.youtube.com/watch?v=o_N-Q4YQUPk

Shoulders and biceps workout:

Solid workout today and the strength continues to improve with the biceps. Just about there! Felt really good and the energy was really high. Tomorrow is a rest day and I dislike them, but it will only build up more drive to hit the quads hard the day after.

High incline bar press: 3 warms, 185/6 200/4 210/3 drop set
Front Raise Bar: 2 warms, 70/9 75/10 drop set
Side lateral up and downs: 3 x
Barbell Curl: 3 warms, 130/5 140/5 drop set
Rope Curl: 1 warm, 47/10 52/9
Preacher curl: 25/14,15

Ab work: 5 set
18 min cardio

Back and hamstring workout:

Early morning workout, and mixed things up a bit do to stiffness in the low back.
Plus the little lady was training, so I gave her free range! LOL
The pump was off the hook and felt really tight and full. Did more volume than usual. I finished the workout with stiff leg dead but threw the chains on.

Lat pulldown wide: 3 warms, 150/7,6 drop
Bent over row: 2 warms, 205/6 225/6 175/11
Db pullover: 1 warm, 75/10,11
Rope pulldown ss
with Db Shrugs: 3 sets
Leg curl: 2 warms, 60/6 65/5 55/7
Stiff leg w/chains: 1 warm, tot weight: 225/8 245/8 265/10

18 min cardio

Chest and tricep workout:

Nice workout after a long day of training clients. Energy was high and could have kept on going. Made increases across the board.

Flat db press: 3 warms, 100/9,7,7
Slight In db press: 85/8.8.7 75/8
Flat bench with chains: 4 sets
In db fly: 50/11,10
Reverse tricep pressdown: 2 warms, 60/8,7
Close db press: 1 warm, 55/9,7
1 arm rope pressdown: 15/10,11

Ab work
18 min cardio

Quads and calves workout:

Another blasting quad workout. Made increases straight through the workout. The doubles with the squats continue on nicely, and hoping to hit 405 for a double with a body weight of 160 really soon. It would be cool to do 2.5 x the body weight.

Squat: 4 warms, 315/4 345/2 365/2 380/2 275/9
Leg ext: 2 warms, 85/10 90/9
Split squat w/db's: 1 warms, 45/8 55/10
Leg press: 1 warms, 350/13,15
Donkey calf: 6 tot sets

10 min cooldown.

Weigh in : 161

Summary for March and going into April.

Dropped 2.5 pounds but feeling much tighter than what the scale says.
Cardio time will be increased by 1 min and up to 18 mins. I am basically doing some type of light cardio everyday, and this is a new approach for me.
Off days are just a little bit longer at 25 min, but this may go away, as I will use my off days from weight training to do yard work and such. I did stop the HIIT cardio for the fact I dont need it now, and I want to have something in the bank for sticking points. I will continue with the higher volume 4 day split (for me it is) as I really dig this workout. I am about half way through, and my repeat it or bump to a 5 day split. Lastly, the diet has been the same with a slight increases in carbs on quad and back days, and lower on my off days from weights. Nothing fancy, but I am still enjoying the occasional cheat here and there.
Other than that, cool with the start of the prep!

Shoulder and bicep workout:

Kick arse training today and a nice finish to this round. Increases across the board and really happy with my progress. Bicep work continues to improve..

High In Delt press: 3 warm,s 185/6 200/5,5
Seated side lateral: 2 warms, 40/8,7 drop set
Rear delt raise on bench ss
with Front raise with bar: 3 x
Barbell curl: 2 warms, 115/6 130/5 135/5
Rope curl: 2 warms, 50/11,10
1 arm db preacher curl: 25/13,12

Ab work: 5 sets
18 min cardio


Thursday April 2nd: 25 min cardio

Back and hammy workout:

Great energy and an immediate pump with the first exercise.
Laid off of the real have stiff legs and focused more on feel with a couple of sets with 315. All in all made gains from last workout.

Lat pulldown wide: 3 warm,s 147/7,6 drop set
Db bench row: 1 warm, 75/8 77/8,7 65/10
Rope Pulldown: 110/11 100/12,11
Db shrugs: 2 descending sets
Stiff leg deads: 3 warms, 315/7,8 225/13
Leg curl: 40/10 45/8,6 drop set

18 min cardio

Chest and tricep workout:

Solid workout today and made some gains. I didn't go as heavy on the flat db press due to my low back stiff/soreness from yesterdays squating. I tweak something and getting the bigger db in place can be a pain, no pun intended. Anywho, I worked up to 95's instead of the 110's. Did higher reps and all was good.

Flat db press: 3 warms, 95/10,7,7
Slight in db press: 85/8,7 75/10,9
Flat bar press w/chains: 4 sets
In db fly: 50/10,9
Reverse pressdown: 2 warms 57/8,8
Close grip db press: 1 warm, 50/10 55/8
1 arm rope pressdown: 15/11,10

17 min cardio

Quads and calves workout:

POW, blasted dem quads this morning, and first thing in the morning workout.
Made gains across the board and was charged up. The plan was to stick with the same weight scheme for squats, and do a couple of sets with 360, but I bumped things up!
Nailed 365 and 370 for doubles.

Squat: 4 warms, 315/4 345/2 365/2 370/2
Leg Ext: 2 warms, 85/10,10
Leg Press: 2 warms, 370/12,13
Split Squat w/db: 30/10 40/10 (really light, first time doing this in months)
Calf work: high reps, 6 sets

Ab work: 6 sets
10 min cooldown.

Shoulder and bicep workout:

Felt great going into the workout, but got off to later start do to some family stuff. No biggie, but I was pressed for time as I had a client coming soon. So I flew through the workout and boy, the pump was outrageous. Sure, the strength was done a bit, but a nice change of pace.

High Inc Bar press: 3 warms, 185/6 195/5 165/8
Seated side lateral: 1 warm, 35/8 37/8,8
Rear delt raise on bench ss
with Bar front raise: 3 x
Barbell curl: 2 warms, 115/6 125/6 95/9
Rope curl: 1 warms, 40/10 45/10
1 arm preacher curl: 25/13,11

17 min cardio


Saturday: rest, 25 min cardio

Back and hammy workout:

Row, row and more rows. Ouch, the workout was indeed a back burner. And not to mention doing RDL towards the end of the workout really fatigue me. Really solid today.

Lat pulldown wide grip: 2 warms, 135/8 145/6,6 drop set
Db bench row: 1 warm, 75/8,9,8
Seated cable row: 1 warm, 145/10,11 130/12
Db shrugs: 2 descending sets to failure.
Rom Deads: 2 warms, 325/6 355/4 375/3 225/12
Leg curl: 40/9,10,8 drop set

17 min cardio

Chest and tricep workout:

The hits keep on coming. Solid workout to the new round. The pump was instant this time, as I think the increased dose of PRIME is kicking in, as that is the only change in the supplements. Felt eager throughout the workout. Added a really old school movement, the db close bench press. This hits the triceps nicely. Will be making gains next time.

Flat db press: 3 warms, 105/6 110/5,4
Slight in db press: 95/6,6 75/10,9
Flat bar press with chains: 4 sets to failure
In Db Fly: 45/11 50/9
Reverse pressdown: 2 warms, 55/9 57/8
Db close bench press: 2 warms, 50/9,9
1 arm rope pressdown: 15/12,12

17 min cardio

Monday: rest day, moderate cardio for 25 mins


Quad and calves workout:

Back to doing regular squats with the new rotation and the focus will be doubles. Was happy with the lead of numbers as I have been away from reg squat in over a month. Had more in the tank! Again, I will focus on the squat for the next 6 or so workouts. When the workout was done, I was fried.

Squat: 3 warms, 275/6 315/4 335/2 355/2,2
Leg Ext: 2 warms, 80/11 85/9
Leg press: 2 warms, 360/12,13
Db Step ups: 1 warm, 55/8
Donkey calf work: 2 warms, 135/13,9 2 drop sets

Low ab work: 5 sets
10 min cardio cooldown.

Shoulder and bicep workout:

Real solid training today and hit some numbers that I was doing 10 pounds ago!
Fast temp workout, and the forearm continues to improve.

Side lateral: 2 warms, 45/6 50/6 52/6
High incline db press: 1 warms, 85/8,8,8 drop set
Floor raises: 3 sets with 15's
In db curl: 2 warms, 45/6 50/5 40/8
Cable curl: 1 warm, 55/8 60/9 drop set
Con curl: 25/14,15

Upper ab work: 6 sets
20 min cardio

Back and hammy workout:

Rush for time today as I trained between a client and my posing class.
I keep the same theme of movements, but switched out deads with stiff leg/Romanian dl's. They will be in the next rotation, so I wanted to get a head start with them.
Content with the strength and pump in the back made gains on the rows. Solid!

Pull ups/palms up: 4 sets to failure (great pump from these)
T bar rows: 2 warms, 180/6 205/6 225/7 drop set
Lat Pulldown wide: 110/10 100/12,11 90/12
Str arm pulldown: 40/12,11
Stiff leg deads: 3 warms, 315/6 335/6,6
Glute ham raise assisted: 3 sets

Friday: Chest and Triceps:

Productive workout today. Made gains in the lead off movement and continue with progression. Pump was on.

Slight In Db press: 3 warms, 95/6 105/6 110/5 95/8
In Bar press: 2 warms, 185/7 drop set
Flat Db X reps: 75, 65, 65 all to failure
Uneven ball pu: 2 x
Ly Tri Ext: 1 warms, 65/8 75/6,6
Rope Pressdown: 1 warms, 45/9,8 drop set
Dips: 2 set to failure

17 min cardio

Saturday: Will train later

Weigh in: 163

Quads and calves:

Felt PRIMED for the workout as I was ready to make gains. Well rested today and a great workout, period. Increased the fronts squats but nothing special from my past, but hit a PR on my bar lunge with 195 and it was the final exercise.

Leg ext: 2 warms, 85/10 90/10
Front Squat: 3 warms, 255/3 285/3 295/3
Sumo db squat: 2 warms, 185/10,11
Bar lunges: 1 warm, 175/6 195/6
Calf work: high reps, 6 sets

Low ab work: 6 sets
10 min cardio cooldown

Tues the 17th

Shoulder and bicep workout:

Solid training today and made improvements all the way through. Fast tempo was the key to the intensity in the training. Just talk enough rest to catch my breath but didnt slow down the gains.

Side lateral: 3 warms, 45/6 50/6,6
High In Db press: 1 warm, 80/8 85/8,8
Floor raises: 4 sets to failure
In Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warm, 57/8,8
Con curl: 27/11,10

Upper ab work: 5 sets
17 min cardio


Wed the 18th: rest

HIIT cardio
3 min warm
10 sprints
5 min cool

Back and hammy workout:

Solid workout today and it was pure focus. Just simply felt good throughout the entire workout, and the gains showed. I did switch out the db deads for regular deads, but I did them standing on two 45# plates. So that was an extra 2.5 inches. Man, that extra range took the wind out of me. I almost passed out on the 315 set!

Lat pulldown underhand: 3 warms, 160/6 165/6,6
T bar rows: 2 warms 180/6 210/6 220/7 drop set
Elevated deads: 1 warm, 275/10 315/9 225/12
Lat pulldown wide grip: 110/10 100/12,11
Glute ham raise" 3 sets assisted
Leg Curl: 35/10,9,10

17 min cardio

Chest and tricep workout:

Felt good for an early workout and made some gains from last time.
Got my pump on today, and replenished with some of Mom's home cooking, Sunday Pasta!
Legs are really sore along with abs from yesterdays workout. Things are going well.

Slight In Db press: 3 warms, 95/6 105/6 107/5
In bar press: 2 warms, 175/8 180/7,7
Flat db press (X reps): 3 sets with 65's
Uneven ball push ups: 2 sets
Rope pressdown: 2 warm, 50/9,8 drop set
Tri bar ext: 65/9,8 drop set
Dips: 2 sets to failure with bw

17 min cardio

Quads and calves workout:

Went into the workout with just a blah feeling, but ended up ripping right through it. Jacked to the rescue! LOL.
Made gains all the way through and felt like I had more in the tank. Match my barbell lunge best and plan to do more next time around.

Leg Ext: 2 warms, 80/10 85/10
Front squat: 3 warms, 255/3 275/3 285/4
Sumo Db squat: 2 warms, 160/10 170/13
Barbell lunge: 2 warms, 165/6 185/6 drop set
Calf work: 2 warms, 135/12,10 90/16 drop set

Ab work: 5 sets
10 min cardio cooldown

Weigh in: 163(+.5) BF lower though.

Thursday
Shoulder and bicep workout:

Good workout today, nothing to exciting. Tempo was fast and happy with the starting numbers. Bicep strength continues to improve. Brought back two movements I have not done in a long time! The high incline db press work the delts and upper chest. And the floor raises. This is one exercise that really burns the delts, and not a lot of weight is needed.

Side lateral: 3 warms, 45/6,6,8
High In Db press: 2 warms, 80/9,7
Floor Front/Rear raises: 15's for 3 sets
IN Db curl: 2 warms, 40/6 45/6,5
Cable curl: 1 warm, 55/9,9
Con curl: 30/9 25/12

Side ab work: 6 sets
17 min cardio

Friday: Rest

HIIT Cardio
5 min warm
10 sprints
10 min cool.

Back and hammy workout:

First off, the chest is really sore today, and a deep sore. Great stuff!
Super workout today and missed doing this combo as its been a while. The focus is mid back and thickness (which I need). I was spent at the end of the workout. Contest with the lead off numbers.

Lat pulldown underhand: 3 warms, 160/6,6,6
T bar row: 2 warms, 180/6 205/6,6 drop set
Db deads: 2 warms, 145/7,7
Lat pulldown wide grip: 110/9 100/11 95/12
Glute ham raise: 3 sets assisted
Leg curl: 35/9,8,8

17 min cardio

Chest and tricep workout:

Strong workout today and felt great. Nice start to this round and will be increasing the weights next time around. Solid energy!

Slight In Db: 3 warms, 95/6 100/7 102.5/7
In Bar press: 2 warms, 175/8,7,7
Flat Db X reps: 3 sets with 65's
Uneven push up w/ball: 2 sets to failure
Rope pressdown: 2 warms, 45/10 50/8
Tricep dips: 2 chains/8 1 chain/9 bw/9
bar ext: 45/12 55/12

17 min cardio

Quads and calves workout:

Mighty good workout today and brought back the front squats. New round and Ouch!, after laying off of them for over two months, it was a challenge to get them going again. Faster tempo training, and my legs got a nice pump. Looking forward to increasing the Numbers next time out.
At time I like doing the leg ext first to get the blood flowing and loosen up the knees. The last two sets are a couple reps shy of failure.

Leg ext: 2 warms, 75/10 80/10
Front squat: 2 warms, 225/5 255/3 265/3,4
Db sumo squat: 2 warms, 155/10,10
Bar step lunge: 135/6 155/6 175/6
Calf work: 2 warms, 135/11,10 90/13 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Sat the 7th

Shoulder and bicep workout:

Mixed things up just a bit and did DC db shoulder presses instead or regular tempo presses. In addition, through in db shrugs at the end. Solid workout, and progressed with the biceps. Still a little pain in the forearm, but doable.

Db shoulder press: 2 warms, 3 DC sets with 65's
Side lateral cable: 1 warm, 20/10 25/10 drop set
Front raise db ss
with db shrug: 3 x
Barbell curl: 2 warm, 95/6 115/6,7
Hammer curl: 1 warm, 40/8 45/8
1 arm cable curl: 17/12,13

HIIT cardio
2 min war
10 sprints
5 min cooldown


Sunday the 8th: Rest Day 25 min moderate cardio

Back and hammies:

Due to a strange work schedule today, I trained very early. Had to get it in.
Since it was back day with heavy deads, I knew that was not going to happen, as almost every morning I am stiff. So I keep the same movements, but did the deads last and on a plate for added range. I actually made gains on the pullups and most of the entire workout. Picked up steam at the end and finished with ab work.

Pullups: 5 sets failure
Db bent over row: 1 warms, 85/8 90/8,8 drop set
Rope pulldown: 1 warm, 110/11,9
Dead from plate: 1 warms, 225/10,12
Leg curl: 1 warm,s 50/6 60/6 62/6 2 burnout sets.

Side ab work: 6 sets
17 min cardio

BW: 162.5 (-.5 in two weeks, last week reading with a mistake)
All in all in two months, body weight has dropped 10 pounds. No reflections on strength as most of it is body fat reduction.

Chest and tricep workout:

Energy was high and it was a solid workout. Made some gains, but nothing to exciting today. The chest dips keep on improving, but most likely due to losing a few pounds. Pump was on so all is well.

Flat bench press: 3 warms, 225/6 235/5 240/5 burnout set
IN db press: 85/8 95/7,6 85/8
Chest dips with weight: 4 sets to failure
In db fly: 45/11,11
Tricep pressdown: 2 warms, 75/8 80/8
Db ext: 30/8 25/9 20/11
1 arm pressdown: 15/12,11

17 min cardio

Quads and calves:

HOT Damm, wrecked dem quads today and felt great start to finish. Made PR's on Hacks and Walking Db lunges. Just a good combo of exercises.

Hack squat: 3 warms, 315/9 340/6,5
Squat w/chains: tot weight: 225/8 245/8 265/8 275/8
Walk Db lunges: 55, 65, 70
Sissy squat w/weight: 30/15 40/17,15
Calf work: singles for 5 sets

Upper abs: 5 sets
10 min cardio cooldown.

Monday

Shoulder and bicep workout:

Nice finish to this round aa all the workouts were solid. Just one more time through, then I will do a new version of the 4 days rotation.
Made gains or increased the weight on everything. This workout is usually a faster tempo due to the smaller muscle groups. I did add 1 more sprint to hit 10 sprints. The one more is hard, LOL

Db delt press: 3 warms, 85/6,6,6
Side lateral cable: 1 warm, 20/10 22/10 drop set
Front raise db: 1 warm, 35/8 37/8 drop set
Close grip bar curl: 2 warms, 95/8 105/6,7
Hammer curl: 1 warms, 40/8 42/8
1 arm cable cur; 17/12,12

HIIT cardio
2 min warm
10 sprints
5 min cool


Tuesday the 3rd

25 min moderate cardio

Back and hammy workout:

Slamming today, and fried my back. Did more reps for pull ups but still off from months ago. Gains across the board and the energy was high as a push it on the deads. Yes, it was a workout fueled by USP Labs Jacked!!.

Pullups: 4 sets to failure
Deads: 2 warms, 365/6 395/5 405/4 275/11
Bent over db row: 1 warms, 85/8,8,8
Rope pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/6,6 2 drop sets

17 min cardio

March Changes"
Diet is pretty much the same.
Cardio is increased by 1 more sprint and minute to the steady state. So I am at 10 sprints every 5th day, and doing 17 min ss.
Supplement, going to bring back Powerfull and AP by USP Labs.
Happy with the results so far and just going to continue to plug away.

Chest and tricep workout:

Great workout today and made gains throughout. I led off with the flat bench instead of incline db for the simple reason of seeing if I would be stronger or not on the incline. My thoughts were dead on, and I realized I need to be more warmed up doing the dbs. So in short, I feel I get more out of the incline db press as a second exercise. Who knows? Felt stronger as the workout progress and nailed the chest dips with chains.

Flat bench: 3 warms, 225/6 235/5,5
In db press: 1 warms, 85/8 95/8,7
Chest dips with chains: 2c/10,9 1c/9 bw/10
Tri pressdown: 2 warms, 77/8,7
Db ext: 25/10,8 20/11
1 arm pressdown: 15/12,11

16 min cardio

Quads and calves:

This has become one of my favorite quad routines. It hits everything from all angles and leaves me limping!!! Hit a PR on hacks and still had some in the tank. But I took care of that with the squats with chains. Gains all around.

Hack squat: 3 warms, 315/6 325/6,6
Squat with chains: tot weight, 225/8 245/8 265/8,8
Db walk lunge: 50, 60, 65
Sissy squat with weight: 20/15 30/15,15
Calf work: singles for 5 sets

Low ab work: 5 sets
10 min cardio cooldown

Weight: 166(-1.5 from two weeks ago)

Wed: Shoulders and biceps:

First off, my back is sore all around. The back combo was dead(no pun attended) on yesterday!
Great workout today and brought in the side lateral cable raises. Great feel from them. The best part was the increase in bicep work. Happy that the forearm is healing nicely. Great week of workouts.

Db delt press: 3 warms, 85/6,6,5
Side lateral cable: 1 warm, 17/10 20/10 drop set
Front raise db: 1 warm, 35/8,8 drop set
Close grip bar curl: 2 warms, 90/6 100/6,7
Hammer curl: 1 warms, 35/8 40/8
1 arm cable curl: 15/12 17/12

HIIT cardio
2 min warm
9 sprints
5 cool down.


Today: rest day, cardio for 25 minutes

Back and hamstrings:

Nice solid workout and brought back pullups and reg deads. Wow! when you are away for a while it sure does show in the numbers. Even though I didnt do many pullups, but when done the right way, the best pump comes from them.
Did a little more volume with this workout and that is the plan!

Pullups: 4 sets to failure.
Deads: 2 warms, 365/6 385/5,5 275/10
Bent over db row: 1 warms, 75/8 85/8,7
Rope pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/6,4 2 drop sets

Upper ab work: 5 sets
16 min cardio

Cheat and tricep workout:

Nice start to the workout and the energy was high. Boy, doing tri's after chest there is not much left compared to doing them after delts. But the bottom line is taking them to exhaustion. Mission accomplished. This 4 day split has a bit more volume then before.

In db press: 3 warms, 95/6 105/6 95/8
Flat bench: 2 warms, 185/8,7
Chest Dips: 2chains/8 1chain/9 bw/10,9
In db fly: 45/11,10
Tri pressdown: 2 warms, 75/8,8
Db ext: 25/10,13,12
1 arm pressdown: 15/12,11

16 min cardio

Quad and calves:

Hitting it like Jolten Joe today, and back in the swing. New version of the 4 day split and really looking forward to pushing it to the next level. Early morning workout but was fueled with Jacked. This stuff is the real deal. Hit a PR on Hack Squats. Three sets of 315 for 6 reps. All in all a great pump and burn. Finished with a newer version of sissy squats with weight. Lastly, did some abs!!

Hack squat: 3 warms, 315/6,6,6
Squat w/chains: tot 225/8 245/8 250/8,9
Walk lunge: 45,55,60
Sissy squat w/chains": 3 sets to failure
Calf work: singles 5 sets

Low ab work: 5 sets
10 min cooldown.

Shoulder and tricep workout:

Well, this is the last one non recorded workout. I did mix things up just a bit and lead off with standing push press. Boy they are tough. The one great thing was doing weight tricep dips. I did them first for the tri's and nailed a couple of sets with all the chains I have. Felt great! I did skip the HIIT today since the weight is still down from the stomach thing.

Push press: 6 sets
Side lateral: 5 sets
Rear delt raise ss
with bar shrug: 3 sets
Dips: 5 sets
Tricep pressdown: 4 sets

15 min cardio

Weight: 163 (-4.5)

After 1 or 2 rest days, I will start the new 4 day split I wrote out for myself. Its a switch in a couple of body parts plus a tad more volumes. I will run with this for 2 to 3 months, and then kick in more of a volume split. The 4 day is nice since its a hybrid of two schools of multi body part training and 1 x per week volume training.

Back and hamstring workout:

Another non recorded workout as the energy levels were better but still low!
I figure to be ok in a couple more days. Although the strength was off, the pump and feel was great. Changed it up a little bit and really focused on the squeeze.

Close grip pulldown: 5 sets
Rack deads: 5 sets
1 arm db row: 3 sets
Wide lat pulldown: 3 sets
Leg curl: 5 sets

16 min cardio

Chest and bicep workout:

Was tired going into the workout and stayed tired! Still feeling beat and recovery from the weekend illness. As I right this, I am feeling better so hoping tomorrows workout will be on point. The positive note was the bicep training was actually increased. So happy with that. Again, didn't keep track of the weights and reps.

Flat bench: 6 sets
In db press: 4 sets
Flat fly: 4 sets
In db curl: 5 sets
cable curl: 4 sets

16 min cardio

Monday: recovery day

Quads and calves:

Felt good to hit the weights today. Didnt keep track of what I did. Just wanted to get the blood flowing. Surprising the pump was really good and was happy with the end result of the workout.

Leg Ext: 5 sets
Leg press: 6 sets
Sumo Db squat ss
with Sissy squat: 3x
Calf work: 5 sets

10 min cardio cooldown.

Friday the 13th:

Great workout and made gains.

Seated barbell press: 3 warms, 195/6 210/4,5 165/10
Side lateral up/downs: 3x
Rear delt raise on bench ss
with Barbeel shrug: 3x
Tricep pressdown: 2 wamr,s 85/8 92/7 drop set
Tricep dips: 3 chains/10,9,8
1 arm rope pressdown: 15/12,13

HIIT cardio:
2 min warm
9 sprints
5 min cool

weigh in: 167.5(.5)

Saturday: Planned rest day.

Sunday: Need a rest day!

Since Friday night, myself and my family all came down with a stomach bug. Not pretty here in the Franco's! Its Sunday, and most of us are doing better. Food has been limited, but starting to eat a tad more. Hope to hit the weights tomorrow.
I have lost more than 5 pounds since my weigh in Friday morning. Mostly water weight.

Back and hammy workout:

Bring the onions man,as I nailed it today and the mind was on time. In layman's terms, really focused. I kept the partial deads in again, but this time I set the bar a tad lower, just to get more from the lift. Really pleased with the weight I moved and the rest of the workout was solid.

Lat pulldown under grip: 3 warms, 170/6 180/6,5
Partial deads: 2 warms, 405/6 455/5 475/6
Seated close row: 1 warm, 170/10,8 drop set
Db Pullover: 75/10,11
Glute Ham Raise: 3 x assisted
Db leg Curl: 1 warm, 45/10,10

16 min cardio.

Wed the 11th

Chest and bicep workout:

Really strong workout, and gains were made from last time. Actually, I cant even remember pressing the weight I did today, as in the past, the focus were on reps. Thereafter, doing the inclines was also a first. The bicep work continues to improve. The pump today was on from a faster paced workout.

Flat press: 3 warms, 225/5 245/5 265/3,2 drop set
In Db press: 1 warm, 95/8 100/8,6
Fly db fly: 50/10,12 52/10
Rack push up: 2 sets to failure
In db curl: 2 warms, 37/8 42/8,7
Cable curl: 1 warm, 50/10 52/10

16 min cardio

Monday: rest day, moderate cardio 25 min


Quads and calves workout:

Went into today's workout not wanting to go real heavy with the squats but to focus on reps and full arse range. So, instead, I did 10 sets of 10 reps starting at my body weight and increasing each set by 5 pounds. It felt great and gave a solid pump. Could have done heavier though. This scheme gave me an idea to ocntinue the 10 set scheme but to increase the weight each time out but to lower the reps. So I may do 10 sets of 8 rep but to have increments of 10 pounds. We will see.

Squat: 10 sets of 10 reps
Leg Ext: 2 warms, 85/8,12
1 leg, leg press: 1 warms, 115/10 135/11
Calf work: donkey, 2 warms, 90/12 115/12,10 drop set

10 min cooldown.

Shoulder and tricep workout:

Early morning session and the weight felt heavy. I was content with the first movement and felt much stronger at the end of the session. My weighted tri dips were really strong, so that was a positive Doing the sprints on the bike was a nice finish. Looking forward to sprinting outside instead!!!

Barbell shoulder press: 3 warms, 185/6 205/6,6 165/8
Side lateral: 2 up/downs 2 descending sets (just crazy rep stuff)
Rear delt raise/In bench: 1 warm, 20/10,11,10
Tricep pressdown: 2 warms, 85/8 90/8 drop set
Dips: 2 chains/11,10,10
! arm rope pressdown: 15/12,12

HIIT cardio
2 min warm
9 sprints
5 min cooldown

Back and hammy workout:

Great workout today as I tried partial deads from the rack today. The focus was on the back and not the hammies since I have been squating more, so I figured lets give these a shot for the next few workouts. I set the bar below the knee caps so I am getting some extension. They felt pretty good and it was a testing ground. the set with 500 was just a strain and not too much focus on the movement, I plan on doing reps with the mid 400 range. The rest of the workout was solid.

Lat pulldown palm up: 3 warms, 170/6 175/6,6
Rack deads: 2 warms, 405/5 455/5 500/3
Seated close row: 1 warm, 170/8,8,6 drop set
Db pullover: 65/10 75/10
Glute ham raise (assisted) 3 x
Db leg curl: 1 warm, 40/10 45/11


16 min cardio

Chest and biceps:

New routine, and I made gains from it. Last time I hit this was mid December and this time around did more weight and reps. A sorta PR on flat bench for recent years but it was heavy. Goal is to do 275 for 2 triples. But most happy about the increased reps on the second movement. The bicep work was good, as I have not tried incline db curl in a very long time. Not that strong with them, but it will come.

Flat bench: 3 warms, 225/5 245/5 260/3,3
In db press: 1 warm, 95/8,9,8
Flat fly: 1 warm, 50/10,11
Rack pu: 2x to failure
In db curl: 2 warm, 35/8 40/8
Cable curl: 2 warms, 45/10 50/10

16 min cardio

Feb 4th: Rest day

Moderate cardio for 25 min


Quads and calves:

New rotation today but kept the squats in! Form has been solid along with depth. The progress continues as I will keep on going with them. I even added close stance squats with chains. Man, these really fried them up after two movements and I did not rest up top. A plain ole kick arse workout today.

Squat: 4 warms, 315/5 335/5 345/4,4
Leg ext: 2 warms, 80/11,12
Close stance chain squat: tot = 175/10 195/10 205/11
Db Step ups: 55/8,10
Donkey Calf raises: 2 warms, 90/15,15,14 drop set

10 min cardio cooldown

Weigh in: 168(-1)

Nice pace to weight loss over the past month. Lost 4 pounds and getting stronger.

Shoulder and tricep workout:

Great workout today and made gains from last time! I lead off doing the db presses dogg crapp style. It was a topic brought up with my clients on my forum, so thought to bang it out. WOW, I forgot how hard it was. Sweet burn from the rest pause, and charged the rest of the workout.

Db press: 2 warms, dc set with 65's
Seated side lateral: 2 warms, 35/8 40/8 drop set
Upright row ss
with Db shrug: 3 x
CGBP: 2 warms, 175/8 195/6,6 drop set
Reverse pressdown: 50/10 55/9,9
Rope Ext: 25/12 27/11

HIIT cardio
2 min warm
9 sprints
5 min cool

Back and hammy workout:

Felt great going into the workout, but then fell into a funk for the first two exercises. I didnt really do less weight, but just wasnt feeling it after the first movement. I kept the rows a tad lighter to help. The pump was tight, and then I pushed it on my chain deadlifts on a plate. Finished strong.

Wide grip pulldowns: 3 warms, 160/8 170/8 150/9
Bent over row: 2 warms, 215/8,9 drop set
Dead with chains standing plate: tot weight 315/6 335/7,8,7
Rope pulldown: 100/12 105/10 100/11
Leg curl: 2 warms, 60/8,6 50/7 burnout set

16 min cardio

New month new focus!

In summary the diet has tighten up pretty well of late. And I plan on following my current plan until I need to kick things up a bit. What I have been doing is a simple carb rotation according to what is being trained and off days. Nothing fancy.
For the upcoming month I will be adding 1 more sprint to the HIIT cardio and 1 more minute to the steady state cardio. Just small changes to keep the engine burning.
The 4 day split will remain the same as strength is solid. But I will be bumping to a 5 day after I complete my 4 day split rotations. Lastly, for this month, just going to take it easy on most of the supplements. I will keep in the basics including pre workout stim and BCAA's but the others will take a back seat for the month. All in all happy where I am at.

Chest and biceps workout:

Great early morning workout with PR's on my incline db press and weighted chain dips. The bicep work was increased with weight and volume, so that is positive also.

In db press: 3 warms, 105/6 115/5,5 95/8
Flat bar press: 2 warms, 195/8 200/7 burnout set
Chest dips: 2 chains/11,10 1 chain/10,9
barbell curl: 2 warm,s 80/8 90/8,8
Rope curl: 1 warms, 40/10 45/9
1 carb high cable curl: 15/12,12

16 min cardio.

Quads and calves workout:

Plowed right through this workout. Made all gains, and the pump was great. Hit PR's on the Hack and Step lunge. Was short on time, but didnt make a difference from the effectiveness. This rotation was good and looking forward to moving onto the next. I will keep the squats as the focus and continue to progress.

Squat: 3 warms, 275/5 315/5 325/5,5
Hack Squat: 2 warms, 270/8 295/8
Bar step lunge: 1 warms, 160/6 180/6
Leg ext: 65/13,12
Calf work: singles dogg crap style

Ran out of time to do the cooldown!.

Rest Day from weights:

Moderate cardio for 25min

Weigh in: 169 (-1)

Shoulder and Tricep workout:

Nice workout today and mixed the delt movements a bit since my traps were sore from the deads yesterday. Felt strong so I pushed it a little on the press, and hit 95 for 5's. The tricep work continues to improve and content with it since just a couple of months back, both elbows were tender to the touch.

Db press: 3 warms, 85/6 95/5 85/6
Seated side lateral: 2 warms, 35/10 37/10 standing burn out set
Front raise barbell: 2 warms, 65/10 70/9
CGBP: 2 warms, 165/8 185/8,7
Reverse tri pressdown: 1 warm, 55/10 60/9
Rope ext: 25/13,12

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

Workout started off solid and then the hot tub fix it guy showed up. Well, the thing has not been running right for the last two months and needed to be serviced. Long story short, it cost me 500 beans to be fixed. Not happy! So when he told me this in the middle of my workout, I was p'eed off. I ended up doing deads sooner in the workout than later. Havent done heavies in a while and have been doing high reps with chains. Happy that I hit 425 for a double and 455 for a single. But now I will focus on them since I want to add 30 pound to each of those. The only other change going on are the lat pulldowns. I used a slighty wider grip then normal. I cant do as much weight, but boy, hit the outer lats great.

Lat pulldown wide: 3 warms, 160/8 165/8,8
Deads: 2 warms, 385/5 425/2 455/1 drop set
Db bench row: 1 warms, 75/9,8 droop set
Rope pulldown: 100/12,13,11
Leg curl: 2 warms, 60/7,7 50/8

15 min cardio

Chest and biceps:

Fantastic workout today and it was Jacked up!!
Seriously, if you haven't tried Jacked by USP Labs, and want a great pre workout stim, simply go for it. It keep the heart rate level but increases the intensity.

Made solid gains through out the workout and the bicep work continues to increase.

In Db press: 3 warms, 95/6 105/7,7 drop set
Flat bench with chains: tot weight=165/8 185/10,8 2 drop sets
Chest dips with weight: 4 sets to failure
Barbell Curl: 2 warms, 80/8 85/8 drop set
Rope curl: 1 warm, 35/10 37/9

15 min cardio

Sat the 24th

Delt and triceps

Db press: 3 warms, 85/7,6,6
Upright row: 2 warms, 65/9 70/9 drop set with db shrug
Rear delt raise seated: 25/10 27/70,9 drop set
CGBP: 2 warms, 165/8 175/8,8
Rev pressdown: 1 warm 55/10 60/8
Over cable ext: 40/12,12

HIIT cardio
2 min warm,
8 sprints
5 min cool


Sunday: rest
30 min moderate cardio



Quads and calves workout:

Rock the quads today, and pump/burn was kicking. Made solids gains and a PB on the bar step lunge and the hack squat. The squating continues with the progression series and the 315 felt just as easy as the 285 did. The plan is to keep it going till I cant no more! LOL

Squat: 3 warms, 275/5 315/5,5,6
Hack squat: 2 warms, 270/8 285/8
Bar lunge: 135/6 155/6 175/6
Leg ext: 65/12,13,13
Calf work: 1 warm, 3 chain singles for 3 sets, drop set

10 min cardio cooldown.

Back and hamstring workout:

Felt tired and just beat going into the workout.
The first movement helped getting the blood flowing and just matched what I did last time. Starting to feel it, I was able to do some positive work. Made gains on the bent over row, and really pushed the deadlifts with chains while standing on a plate. I really like this exercise and get more out of it. All in all, solid training.

Lat pulldown: 3 warm, 175/8,8 drop set
Bent over row: 2 warms, 235/8 245/7 drop set
Deads on plate with chains: total weight 285/8 305/8 325/9
High pulldown: 42/12,12
Leg curl: 1 warm, 50/8,9,8

15 min cardio

Chest and bicep workout:

Solid workout today and made gains from last time. A strange occurrence happened with the first set of 105's. My right arm just gave out on the press on the 5th rep. Not sure if I missed the tracking or what, but it wasn't from being too heavy as the second set I nailed a good 7 reps. Next time I will do a set of 95 bt since I feel the 20 # increase from 85 to 105 is too much. Bicep work was increased and slowly getting stronger. Hoping to be 100 percent by March.

In db press: 3 warms, 105/5,7,6
Flat bar press: 2 warms, 195/8,8 burnout set
Chest dips: 1 chain/10,10,9 drop set
Barbell curl: 2 warms, 75/8 80/8
1 arm cable curl: 1 warms, 17/11,9

15 min cardio

BW: 170 (1/2 loss)

Quads and calves workout:

WOW, just a great quad workout today, and continued on the progression of the squats. Made gains from last time, and the step bar lunges were a best for me.
I was toast when finished. The goal of the squat will be 365 for 3 sets of 5. And this will be done even if I am cutting calories.

Supplement note: I have been consistant with USP Labs Powerfull, and after a few days, the sleep is solid, and getting an extra boost during the workout.

Squat: 3 warm, 275/5 305/5,5,6
Hack squat: 2 warms, 270/8 280/8
Bar lunge: 1 warms, 135/6 155/8
Leg ext: 65/12,12,11
Single calf work: 1 warms, 3 sets with chains, drop set


10 min cardio cooldown.

Shoulder and tricep workout.

Really pleased with this new rotation as I did switch out a couple of movements, but the ones from last month plus, I left off just as strong or stronger. Plain and simple, solid workout. Finished up with sprints, and will be bumping them up next month. Things are rollin.

Db delt press: 3 warms, 85/7,6 75/8
Upright row cable: 2 warms, 60/9 65/8 burn out set with db shrug.
Rear delt raise seated: 25/10,11,10,9
CGBP: 2 warms, 165/8 170/8,8
Reverse pressdown: 2 warms, 55/9,10

HIIT cardio
8 sprints

Back and hammy workout:

Might good workout this morning. Low back was a little tight so I just did my deads at the end with a twist. I used the chains and stood on a 45# plate for greater range of motion. Happy with the starting point with the rows and I took a wider grip on the pulldowns. My back got full fast.

Lat pulldown: 3 warm, 175/8,8,8
Bent over row: 3 warms, 225/8 245/6
Deads on plate with chains: total weight 285/8,8,10
High pulldown: 40/12 45/12
Leg curl: 2 warms, 60/8,7 50.8

15 min cardio

Chest and biceps:

Great workout today and faster paced. It was cold in my gym! But I was also happy since I put down my new floor yesterday! I finally have a real gym rubber floor.
Anywho, onto the workout. A great start to this round and made some gains in comparison to over a month ago. Plus, the bicep work went well. It was light, but I see myself adding to the curls each week.

In db press: 3 warms, 100/8,8,7
Flat bar press: 2 warm, 190/8,7 burn out set
Dips: 1 chain/11,8 Bw/9,9
Barbell curl: 2 warms, 70/8 75/8
1 arm cable curl: 15/10,12,11

15 min cardio

Jan 16th

New round to the routine, but keep the squat progression in. Fantastic workout and great start. As I am writing this, I am sure from the workout yesterday. Great gains on the Hack and bar lunge and there was a drop in bw!

Squat: 3 warms, 275/5 295/5,5,6
Hack squat: 2 warms, 270/7,6
Bar lunge: 1 warm, 125/6 145/8
Leg ext: 60/14,12
Calf work: 1 leg, 5 sets

10 min cardio cooldown.

BW: 170.5

Wed the 14th

Shoulder and tricep workout:

Mad workout and made gains throughout. Really happy with the progress with this one and the triceps continue to improve. Thank you Super Cissus and Omega's.

Side lateral: 2 warms 45/8 50/6 55/5 double drop
Barbell shrug: 2 warms, 295/8,8 drop set with db's
Db delt press: 1 warm 85/9,7 75/9
Rope pressdown: 2 warms, 50/5 55/9 drop set
Bar ext: 60/11,10,10
Dips: 2 sets to failure

HIIT Cardio
8 sprints with warm up and cooldown


Thur the 15th
Rest day
Moderate cardio for 25 mins

Back and hamstring workout:

I mixed things up a bit again today as the low back is still tight. In addition, I have this knot under my scalp that is just irritating and needs to be relieved, LOL.
After getting the blood flowing the workout picked up nicely. In fact, I ended with deads standing on a plate. I did them.

Db bench row: 3 warms, 95/7,7 drop set
Lat pulldown bent bar: 2 warms, 120/9 125/9 drop set
Pullover: 1 warm, 75/12,12
Dead on the plate: 2 warms, 335/8,7
Leg curl: 1 warwm, 50/8 60/6 50/7 drop set

15 min cardio

Chest and biceps:

A knock out workout today and hit a personal best with db flat presses for 10 reps. Focused on higher reps for the lead off and gave way to a great pump. Bicep work is improving each time out. Starting to really roll!

Flat db press: 3 warms 100/10,9,7
Slight in bar press: 2 warms, 185/8,7
In db X reps: 3 sets with 65
Con curls: 3 sets
Cable curls: 1 warm, 50/10 55/8 drops

17 min cardio

Sat the 10th:

Cardio: 25 mins


Quads and calves:

Solid workout this morning. The low back is still tight so I took it easy with the squats. But this was a good start of a progression I will continue to do. The plan will be doing 3 sets of 5's and increase each time by 10 pounds. Will take it as far as possible. Increased the lunges as the knees are doing fine.

Squat: 3 warms, 275/5 285/5,5,5
Leg press: 1 warm, 450/9 495/10
Leg ext: 1 warm, 80/10,11
Walk lunge: 1 warm, 65/6,6
Calf work: 6 sets high reps

10 min cooldown

Shoulder and tricep workout:

Mixed things up a bit but stayed with the same theme of exercises, if that makes sense. Happy with the shrugs and the pain free tricep work. Kicked up the HIIT cardio again, and becoming more focused on the diet.

1 arm side lateral (leaning off pole: 2 warms, 40/8,9 2 burnout reg
Bar shrug: 2 warms, 295/7,7 drop set
Standing db press: 2 warms, 55/8,7 drop set
Rope pressdown: 2 warms, 55/8,10
Bar ext: 55/10,10,9
1 arm press underhand: 15/12,11

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

A mighty fine workout today. Faster paced and just ripped through it. Made some gains and I guess PR with the db bent over row. Just haven't done this exercise for very long. I was still cautious with the low back so I avoided have stiff legs, and just did them with chains and lighter weight.

Bent over db row: 3 warms, 105/8 115/6,6 drop set
Seated cable row: 1 warm, 170/10 180/8 170/10
Close pulldown: 125/10 135/7 125/9 drop set
Lying leg curl: 2 warm, 60/6 65/5 drop set
Stiff leg with chains(40 #: 2 warms, 245/8 255/10

15 min cardio

Jan 7th

Chest and bicep workout:

With my low back sore and stiff, I actually lowered the weight on the flat db presses. When getting into position, is simply hurts the area. So, I didnt go as heavy but still went to failure. Pump and burn was solid and happy I made the switch. Also, making nice progress on the bicep training. Added more weight to the movements, as the forearm is not that bad.

Flat db press: 3 warms, 95/10,9,8
Slight in bar press: 2 warms, 185/7,6 drop set
In db fly: 50/10 55/10,8
Rack pu: 2 x to failure
Con curl: 25/12 30/10 32/10
Cable curl: 35/10 45/10 50/10

15 min cardio
BW: 172

This is the first week of focusing on the diet. Just trying to clean things up, and its going well. Hoping to drop a few junk pounds by Feb 1st.

Quads and calves workout:

Early workout this morning and was up really early. So the initial motivation was not there. After warming up on the leg ext, I got the blood flowing and it was on.
I was content with the squat numbers for the time of the day. I did the 375 for only a single as 2 reps were the goal. I felt a slight spasm in the low back after the first rep then racked it. ouch. Its tight now but nothing serious. Really happy with the progression on the lunges, as the knees are not acting up.

Leg ext: 3 warms
Squat: 3 warms, 275/6 315/3 345/3 365/2 375/1
Leg press: 2 warm, 495/9 540/8 drop set
Walk lunge: 50/6 55/6 60/6
Calf work: 6 sets high reps

10 min cardio cool

Jan 5th

Shoulder and tricep workout:

Fast paced and nailed a couple of PB's. In general eating cleaner now as its time to rid of some junk weight. With the exception of my sons b day party this Sunday (having Spongebob!), this month will be clean.

Side lateral: 2 warms, 45/8 50/6 52/6 drop set
Barbell shrug: 2 warms, 275/8 295/6,6 burnout set
Db press: 1 warms, 85/8,8 drop set
Rope pressdown: 2 warms, 50/8,9,8
Lying cable ext: 1 warm, 40/11 45/10
1 arm db ext: 25/12

15 min cardio

Jan 3rd

Back and hammy workout.

Made nice gains and got my swole on. Really digging the db bent over rows. The low back was a little stiff so I didnt go crazy on the rom dead lifts. But was happy with the 3 - 6's

Db bent over row: 3 warms, 105/8 110/7,7 drop set
Seated cable row: 2 warms, 170/10 180/8
Close Pulldown: 120/10 130/10,10 drop set
Rom Deadlifts: 2 warms, 315/6,6,6
Leg curl: 1 warm, 47/8 50/8 drop set

15 min cardio


Today, Sunday the 4th.

Cardio 25 min.

Jan 1st

Quads and calves workout:

Mixed up the order today but used the same movements in the rotation. I do this at times when I am feeling a little tired or just want to. So instead of doing heavy squats, I did them close to last. Happy with the workout.

Leg Ext: 2 warms 80/10 85/11
Leg press: 2 warm, 450/8 540/8,9
Squat: 2 warms, 255/6 275/6
Db walk lunge: 45/6 55/6
Calf work, high reps: 5 sets

10 min cardio cooldown.


Jan 2nd

Chest and bicep workout:

Really solid workout today and made gain with the flat db presses. Match a personal best and hope to break it next time around. Also, happy with the added bicep work. It was light, but not painful in the forearm.

flat db press: 2 warms, 85/8 105/6 115/5,4
Slight in bar press: 2 warms, 180/8,8 drop set
In db fly: 1 WARM, 50/10 52/10
Rack push ups: 2 x
Con curl 3 sets
Cable curl: 3 sets

15 min cardio

Tues the 30th, Shoulder and Tricep workout:
Solid workout and a great start to make gains.

Side lateral: 3 warms, 45/8 50/6 drop set
Barbell Shrug: 3 warms, 255/6 275/7,6
Db delt press: 1 warms, 80/8 85/7 75/10
Rope Pressdown: 2 warms, 40/8 45/8 burnout set
Lying cable ext: 1 warm, 30/12 35/11
1 arm db ext: 20/12 25/11

15 min cardio

Wed the 31st.Total Rest.


Happy New Year everyone!

Back and hamstring workout:

Mixed up this rotation a bit and hit a winner. The pump was on and nailed some nice starting numbers. The best part was racking up a best with my stiff leg deads (my knee's are bent, so I guess you call them Romanian?).
The cold I was battling has faded away, and I thank green tea, LOL

Bent over db rows: 2 warms, 95/8 105/7,6 drop set
Seated cable row: 2 warms, 165/10 170/10
Close pulldown: 120/10 130/9,9 drop set
Stiff leg deads: 2 warm, 315/6 365/4 375/5 225/12
Leg curl: 1 warm, 45/9,8 drop set

15 min cardio

Feeling a little sick this morning so I just did some ab work and cardio.
Plus, my legs are still sore from the squats the other day. Need to rest.

Ab work
Cardio: 25 min

Chest and biceps:

Really boombastic workout for leading off the new chest routine. Actually did a best on flat db presses, and did some light con curls. Hoping that in a few weeks, I will bring in some heavier stuff. The chest was swole, and felt great.

Flat db press: 3 warms, 95/6 105/7,7
Slight incline bar press: 2 warms, 175/8,6 burnout set
In db fly: 1 warms, 50/10,10
Rack push ups: 2 x to failure
Forearm work: 3 sets
Con curl: 3 sets

15 min cardio

Quads and calf workout:

Decent workout considering I had a very long day yesterday and on X mas eve. Great times, but feeling beat today. Haven't squatted in a while, and I was content with the starting numbers. Pump was there, and it was an effective workout.

Squat: 3 warms, 275/5 315/3 345/3 355/3 drop set
Leg ext: 1 warm, 80/12 90/10
Leg press: 1 warm, 360/10 405/10
Walk lunge: 1 warm, 50/6.6
Calf work: high reps 5 sets

10 min cooldown

Shoulder and tricep workout:

The hits keep coming and a really solid workout. I reached my current max on the barbell shoulder press with out a spotter! LOL, Next time I need someone just in case. All other lifts were increased from last workout.

Barbell delt press: 3 warms, 205/6 225/4.4 drop set
Side lateral up and downs: 3 x
Front Raise ss
with Trap bar shrugs: 3 x
Tricep Pressdown: 2 warms, 82/8 92/8 drop set
Weighted Tri dips: 3 x
1 arm pressdown: 17/14.12

HIIT Cardio
2 min warm
8 Sprints
5 min cool

Christmas Day: Eat and rest!

Monday: rest from weight training.

Ab work
25 min cardio


Back and hammie workout:

Real solid workout today. Low back was stiff, so I changed some things around, but again, great pump and made gains. T bar row nailed a PB.

Lat pulldown under grip; 3 warms, 170/6 180/6 185/6 drop set
T bar row: 2 warms, 205/6 235/6,6 drop set
Rope pulldown: 110/12 120/10,9 drop set
Body weight hangs 2 sets for 1 min each
Glute ham raise: 4 x, assisted
Stiff leg db: 3 light sets

15 min cardio

Chest and forearm workout:

Mighty fine workout today and increases were present. Although my bench is on the weaker side, I was happy with the triple with 255. My goal is for 275. Other than that, hitting 95's on the incline was great since the chest with fatigue already.

Flat bench: 3 warms, 225/6 245/3 255/3 drop set
In Db press: 85/8 95/8,7 85/8
Slight incline bench: 3 sets X reps with chains.
Flat db Fly: 45/11,10,10
Forearm work

15 min cardio

Quads and calves:

Fantastic workout today as the goal was to hit a best with front squats before I move to reg squats. Simply put, I nailed it and I am ready to move forward!
365 for the single is in the books.

Front squats: 3 warms, 275/5 315/2 345/1 365/1 225/10
Leg ext: 1 warm, 75/10 85/11
Db sumo squat: 145/10 155/11 160/11
Db step ups: 55/8,10
Donkey calf raises: 2 warms, 135/14,11 2 drop sets

10 min cardio cooldown.

Thursday: Shoulder and tricep workout

Solid training and digging the seated barbell press for the delts. Its has less stress on the rotator than flat pressing.
Fast paced workout and increases with the iron again.

Seated barbell press: 3 warms, 185/6 205/5 215/5 drop set
Side lateral up and downs: 3 x
Front raise with db: 1 warms, 35/8 37/8
Tricep pressdown: 2 warms, 80/8 90/8 drop set
Tricep dips: 3 sets to failure
1 arm pressdowm: 17/12,11

HIIT cardio
2 min warm
8 sprints
4 min cool


Friday: off from weights,

Ab work
25 min moderate cardio

Back and hammie workout:

Pumptastic workout this afternoon and had some tude to it. Increased weights and or reps from last time, so all is good. T bars felt great as it was a PB for me without loose form.

Lat pulldown underhand: 3 warms, 170/8 175/8,8
T bar row: 2 warms, 205/6 230/6 180/11
Rope pulldown ss
with Db deadlifts: 3 x
Glute Ham raise assisted: 3 x
Db lying leg curl: 40/10 45/10,10

15 min cardio

BW: 172

Chest and forearms:

Ka-plow! Jacked up this morning, and felt fantastic. Moving forward with more weight workout to workout. Chest is a week spot for me, and never have been a strong at pressing. So all gains are welcomed.
And I am looking forward to training biceps really soon.
I got my swole on, LOL.

Flat bench press: 3 warms, 215/5 235/5 250/3 drop set
In Db press: 1 warms, 90/8 95/7 85/10
Flat db fly: 1 warms, 50/10 52/10
3 way push ups" 2 x to failure
Forearm work

15 min cardio

Quads and calves workout:

Well, you cant hit a home run all the time! LOL.
Long day yesterday, first we had the Team Franco Holiday, great time, and then watched the Cowboy game. So, long story short, I was exhausted today!
I didnt want to skip the workout, so I mixed things up a bit and really ended up with a decent little workout.

Leg ext: 3 warms, 80/10 85/10
Front squat with chains: 175/5 195/5 215/5 235/5 255/5 275/5 drop set
Leg ext: 70/12,11 burnout set
Calf work: 5 sets of high reps

10 min cardio cooldown.

Saturday the 13th

Shoulder and tricep workout:

Later in the day workout and most times when I train later, I am beat. Well, I was fortunate enough to receive Jacked in the mail today and was just excited to get it a whirl. I was on fire! After a few warm up sets, I was in direct focused mode and nailed the workout with gains all over. USP Labs nailed this one, good job guys.

Seated Barbell press: 3 warms, 185/6 205/5,5 drop set
Side lateral up/down: 3 x
Front Raise db: 1 warm, 30/8 35/8,9
tricpe pressdown 2 warms, 80/8 90.8 drop set
Tricep Dips: 3 sets to failure
1 arm pressdown: 17/13,12

15 min cardio


Today:
Ab work

HIIT cardio
3 min warm up
8 sprints
5 min cool down


TFB PART!!!!!!!!!

Back and hamstring workout:

Went into toady's workout more charged up as the low back is no longer stiff. So no hesitation was there for the rows, and put the db deads back in.

Body weight still at: 171.5 -172

Lat pulldown undergrip: 3 warms, 170/8 175/8,7
T bar row: 2 warm, 205/6 220/6 drop set
Rope pulldown ss
with Db deads: 3 x
Glute ham raise assisted: 3 x
Db leg curl: 40/10,11,11

10 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Tuesday the 9th:

Quads and calves workout:

Simply unconscious today. Faster paced workout, but it didnt slow my down one bit to making gains across the board. Front squats were on, and looking forward to going for a single really soon. Plain solid intense training today.

Front squat: 3 warms, 275/5 305/3,3 225/9
Leg ext: 1 warm, 77/11 82/10
Sumo db squat: 1 warm, 145/10,12
Db step ups: 50/8 55/10
Donkey calf raise: 2 warms, 90/15 135/12,11,10 drop set

10 min cardio cooldown.


Today, Wednesday off from weights, moderate cardio.

Shoulder and tricep workout:

Pow, a really great workout today. My lead off movement felt great and will be making gains on this to come. The best part was the work on the triceps and the burn that came with it. My triceps haven't been worked this much for months since the elbows have been sore.

Shoulder barbell press: 3 warms, 165/6 185/6 195/6 drop set
Side lateral: up and downs, 3 x
Front raise: 2 warms, 65/10,10
tricep pressdown: 2 warms, 75/8 85/8,8
Dips: 3 set to failure
1 arm press underhand: 15/14 17/12

HIIT cardio
2 min warm
8 sprints
5 min cool

Saturday: Rest day.


Back and hamstring workout:

Good workout this morning, but low back was a little stiff, so I didnt do th prescribed db deads. The pump ended up really good with the superset and happy with the first time in this round.

Lat pulldown under grip: 3 warms, 170/8 175/7,7
T bar row: 2 warms, 205/6 215/6 drop set
Rope pulldown ss
with Rack pullups: 3 x
Glute ham raise assisted: 4x
Db leg curl: 1 warm, 40/10 45/9,9

15 min cardio.

Chest and forearm workout:

Solid workout and good starting numbers without a spot. Faster paced workout and didn't want to slow down. Right forearm is not as tender, and the rest is helping. I hope to start training biceps lightly after the New Year.

Flat bench: 2 warms, 185/6 205/6 225/5 235/3 drop set
In db press: 1 warm, 85/8,7 75/10
Flat Fly: 1 warm, 50/9,9 drop set
3 way push ups: 2 x
Forearm work: 6 sets

15 min cardio

Quads and calves:

New rotation today and got busy with some front squats. Its been almost 2 months since I did these last, but handle some decent weight first time out, and have my goals set. Entire workout was solid and looking forward to next time hitting it to make gains.

Front squat: 3 warms, 225/6 255/6 275/5 295/3 drop set
Leg ext: 1 warm, 75/11 80/10
Db sumo squat: 1 warm, 135/12 145/12
Db step ups: 45/8 50/8
Donkey calf raise: 2 warms, 70/15 90/15,12,12 drop set

10 min cardio cooldown.