Morning Cardio: 35 min.

Shoulder workout:

A real good finish to this round of training. Had slight increases to the first two exercises. Tomorrow is a rest day with sprints in the morning, and plan on posing also.

I may not get to post up over the next few days since I will be busy Friday and Saturday with Mid Atlantic.
But I do plan on training Friday morning, and doing cardio first thing Saturday morning before I leave for the day. Really looking forward to a great contest.

High incline bar press: 3 warms, 175/6 200/5 205/5
Seated side lateral: 2 warms, 40 9 42/8 drop set
Rear delt raise ss
with front raise: 3 x
Barbell shrug: 185/15,14,14

Side ab work: 6 sets

Tuesday the 25th

Hammy and calves workout:

Writing this a day later and I am sorry in the hammies!! Flew right through the workout, and moved some good weight. Leg off with the leg curl instead of the singles, and did a little more weight then normal in months!

Leg curl: 2 warms, 60/6 65/6 70/5 drop set
Stiff leg: 2 warms, 295/8 305/8 drop set
Stand single leg curl: 1 warms, 30/12,11
Single calf raise: 1 wamrs, 45/11,10,9 drop
HIgh reps sets: 3 x

10 min cardio cooldown.

Morning cardio: 30 min, 15 sprints

Arms workout:

Still in awe how my strength and energy is up. Sure, its relative, but weighing 150 and moving this weight is not bad compared to two year back.
Maybe I still carrying too much body fat? LOL Time will tell.

Barbell curl: 2 warms, 115/6 135/5 drop set
Dips: 2 warms, 70/6,5,6 drop set
Rope curl: 2 warms, 65/10 70/10
Rope pressdown: 2 warms, 50/9 55/9
Con curl: 35/13,10
1 arm db ext: 25/12,10

Posing for 15 minutes.

Morning Cardio: 35 min

Back workout:

Wow, had a great nights sleep and didnt get up until after 8am. The lead to a great and energized workout. Really happy with the deads at the end of the workout as I had more in the tank but didnt want to risk hurting myself. All increases from last time doing this routine.

Lat pulldown V grip: 3 warms, 170/6 180/6,6 drop set
Bent over row: 2 warms, 210/8 220/7 drop set
Lat pulldown wide: 120/9 110/9 100/10
Deads: 1 warms, 275/8 295/8 315/8
1 arm cable row: 50/10 40/11,10

Low back work: 6 sets

Thursday the 20th: off from weights, Interval cardio for 30 mins


Friday:

Quad workout:

Mix it up a bit but keep the same theme. I did a 10 X 10 with the leg press and then finished up with some finer movements. Pump was crazy, and I am sore as I type this the next day.

Leg press: 10 sets
Step ups: 4 sets
Sumo db squat: 3 sets
Wall Ball squat: 3 sets

Low ab work
10 min cardio cooldown


Saturday the 22nd:

Morning cario at 35 mins

Chest workout:

Again mixed it up and went with a higher rep scheme instead of doing the 5 reps for the lead off. Solid workout, and the energy remains high for 7 weeks out.

Flat bench
In db press
Chest dips
Push ups

Upper ab work

Weigh in 150. Down about 1 from last week.

Morning cardio at 35 min.

Back and delt workout:

Lousy sleep and was up early as I felt it during the start of the workout. Once I got going it was cool, but took a little bit. Regardless, moved more weight!
Felt find most of the day, so I am hoping for a better nights sleep and rest day tomorrow. I may do sprints out side if weather permitting!

Lat pulldown underhand grip: 3 warms, 165/6 175/6,5
T bar row: 2 warms, 205/8 215/8 170/12
Lat pulldown wide: 115/9 110/9 100/11,10
Standing Db press: 2 warm,s 60/6 65/6 drop set
Db shrug ss
with side laterals: 3 x

Upper ab work: 6 sets

Morning cardio: 35 min

Chest and arm workout:

Energy was high again and felt strong. All gains straight through the workout.
Another training session in which the goal was to simply work hard and contest prep was the last thing on my mind, LOL.

Slight in db press: 3 warms, 95/6 102.5/7,5
Flat bench: 2 warms, 190/7,7
In db press: X reps 65 for 4 sets
Seated Alt db curl: 2 warms, 50/6,7
Close db press: 2 warms, 65/7,6
1 arm preacher curl ss
with 1 arm pressdown: 2 x

Legs worktout:

Kaplow, I tore it up today and didnt hold back. The quad didnt hurt one bit from the sprain of last week. Although, I dont think I can do lunges again for a while.
Came close to a PR with the Hacks, and the superset really finished it off. Energy was high and didnt even feel like a prep workout.

Hack squat: 3 warms, 295/6 315/6,6
Leg curl: 2 warms, 60/6 62/6,6
Squat w/chains: tot weight, 2 warms, 225/10 245/11
Db leg curl ss
with Leg ext: 3 x
Calf raise: 1 warms, 45/22,20,18 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Morning Carido at 30 min.

Nice soreness from yesterdays hammy workout!

Long day working with clients today so was a little beat going into the workout.
Well, it didnt take long to rock and roll. A strong workout and made gains.


High incline bar press: 3 warms, 175/6 195/5,5
Seated side lateral: 1 warm, 35/9 37/8.8
Rear delt raise ss
with front bar raise: 3 x
Barbell shrug: 185/15,14,14,13

Ab work: 6 sets

Weigh in: 151.5 (-1 from last week)
Almost 3 pounds heavier from 2 years ago.


Tomorrow is a rest day from weight training, but will do cardio in the morning.
Then planning on hanging with my children and having some fun!!!!

Hamstring and calves workout

Great workout again, and was happy with the gains again. I realize at this time in my prep I will not be breaking any PR's, but the weight I am moving is all relative. Simply put, I am not far off to the weights I was lifting over 20 pounds ago!

Single leg leg curl: 2 warm, 35/10 37/8,9
Stiff leg deads: 2 warms, 265/8 285/8 drop set
Lying leg curl: 1 warm, 40/,10,10
Single calf raise: 2 warms, 90/10,9,8
High reps sets: 3 x

10 min cooldown

30 min morning cardio

Arms workout:

Dang, felt strong right from the start and moves some good weight and gains.
Nothing else to report but the quad is improving. Planning on hitting hams and calves tomorrow, but there shouldn't be any limitations.

Barbell curl: 3 warms, 115/6 125/6
Tri dips: 3 warms, 65/6,7
Rope curl: 2 warms, 60/9 65/9
Rope pressdown: 2 warms, 50/9 55/7
Concentration curl ss
with bar extension: 3 x

Side ab work: 6 sets

Posing at night.

Morning Cardio 30 min.

Back and calf workout:

Felt forza going into the workout! Made gains across the board so happy with that and got my swole on. The best part were doing the deads pain free in the quad area. The only problem was when the bar was touching the legs. So, I am thinking I should be able to do some squating movements when its time, but to avoid lunges as that will only stretch the area.

I have started a couple of new sups but too soon to tell if they are doing anything. I will give a body weight and more detailed update over the weekend.

Lat pulldown close grip: 3 warms, 165/6 180/5,6
Bent over row: 2 warms, 205/8 215/8 185/11
Lat pulldown wide: 120/9 110/10,9 100/11
Deads: 2 warms, 275/10
High pulldown: 1 warm, 40/12,12

Light calf work 3 sets

Morning cardo at 30 mins.

Chest workout:

Really hammered the chest today and make rep and or weight gains from last round.
Energy was up even from the start of the workout.
My quad still hurts, but I think I will be fine. Its almost feels like a bruise to a very small area of the thigh. Similar to getting hit by a baseball! When it comes time, I will see what can be done with the quad training.
Tomorrow, I will attempt deads.

Flat bar press: 3 warms 205/6 225/6,6
In db press: 1 warm, 85/8 90/8,7 drop set
Chest dips: 2 chains/11,9 bw/11
Slight incline db fly: 45/11 50/8 45/10

Upper ab work: 5 sets

Will do some upper body posing tonight.

Sunday the 9th

HIIT cardio and posing at night!
Rest day from weight training

Monday the 10th.

Quads workout:

Well, here is my first challenge during this prep! I was feeling great and making improvements from last time doing this routine. Just rolling right through it, and then bamm, on the 3 rd set of walking lunges, I felt a pop and pain in my left quad! Damm it hurt and I strained it. I immediately stopped took some motrin and have been icing it every hour for 20 mins. The only good news is that I will not be training quads for another week regardless. Just hope this doesn't linger. Time will tell.

Leg press: 3 warms, 490/8 585/6 640/6,6
Squat: 2 warms, 245/8 265/9 drop set
Walking db lung: 1 warm, 75/6 80 = injury!!!

August 7th

Morning cardio: 30 min

Chest and arms workout:

Surprisingly a really good training session. Energy was high throughout. Plan on increasing all weights next time.

Slight incline db press: 3 warms, 95/6 100/6,6
Flat bar press: 2 warms, 185/8,8
In db press: X reps, 65x3 55x1
Alt db curl: 2 warms, 45/6 50/6
Close db tri press: 2 warms, 60/8 65/7
1 arm preacher curl ss
with 1 arm pressdown: 2x


August 8th

Morning cardio: 30 min

Back and shoulder workout:

Another slam dunk today. Starting to get a little tired, but once the body gets moving, the workouts are great. Doing standing db presses is a whole new movement and its hard! LOL The balance of the weight comes into play.

Lat pulldown undergrip: 3 warms, 160/6 170/6,6
T bar row: 2 warms, 205/8 210/8 drop set
Lat pulldown wide ss
with Db shrug: 3 x
Standing Db press: 2 warms, 55/8 60/7 drop set
Side lateral up and downs: 3 x

Upper ab work: 6 sets

20 min posing at night!

Wed the 7th: HIIT cardio, posing at night.


Legs:

The rest day coupled with good sleep equals a killa workout. Felt in the zone and strong. Lead off with Hacks and really content with the starting weight. Should be sore tomorrow with the combo of movements.

Hack Squat: 3 warms, 295/6 305/6,6
Leg curl: 2 warms, 60/6 62/6,4
Squat with chains(wider stance ATG): 2 warms, 215/10 225/12
Leg ext: 1 warms, 75/12,11 2 burn out sets
Calf work: 45/22,18 3 drops
Low ab work: 5 sets

10 min cardio cooldown.

Shoulder workout:

A nice finish to the new 6 day rotation. Content with lead off weights and looking forward to hitting harder after the 3 day split. Strength was solid today and energy high. Tomorrow will be a rest day but will start HIIT cardio on rest weight training days.

High Incline bar press: 3 warms, 175//6 185/6,6
Seated side lateral: 2 warms, 35/9 37/10
Rear delt raise on bench ss
with Front Raise: 3 x
Barbell shrug: 3 descending sets

Side ab work: 8 sets

Hamstring and calves workout:

Solid training and did standing 1 legged leg curls for the first time since last prep! I guess its official. Anywho, I moved some good weight on those and really pre fatigued the hams for the next two moves. All in all a great workout today.

1 legged leg curl: 2 warms, 25/11 30/10 32/9
Stiff leg bar: 2 warms, 225/8 265/8,8
Leg curl: 1 warms, 40/10,8
Calf work: 1 leg weighted 4 set
High reps: 3 sets

10 min cardio cooldown

Plan on posing tonight for 15 min.

Arms workout:

Early morning workout that was good. I woke up with a really stiff back that actually effected me during the bar curls. I need to really control it with no loose form at all. Wasnt a bad thing, just harder, LOL. The training was solid and the pump was on for the first round. I plan on increasing everything next go around. Finished up with my cardio. And plan to pose at night.

Barbell curl: 3 warms, 105/6 115/6
Dips: 2 warms, 4 chains/8,9,8
Rope curl: 2 warms, 55/10 60/9
Rope pressdown: 2 warms, 45/9 50/8
Con curl: 30/15 32/12
Bar ext: 55/15 60/13

30 min cardio

Morning cardio: 30 mins

Back and calves:

Busy day coupled with not a great sleep results in a slow start workout. So I mixed things up a bit, and after a few warms of the first exercise, things picked up.
Really strong pump today and the energy increased during the workout and didnt want to stop!!

Close grip pulldowns: 3 warms, 165/8 175/6,6 drop set
Bent over row: 2 warms, 205/8 215/8 drop set
Lat pulldown wide: 1 warm, 115/11,9 drop set
1 arm row ss
with high pulldown: 3 x
Calf work singles: 5 sets
Ab work: 5 sets


Wiegh in: 153.5 (I am 3 pounds heavier compared to last yeat at this time, and look leaner)

Thursday July 30th.

Chest:

Another solid workout and starting point. I see increases over the next few weeks.
Strength and pump are solid

Flat bench: 3 warms, 185/6 205/6 225/5,5
In Db press: 1 warm, 85/8,9,8
Chest dips: 2 chains/ 10,9 bodyweight/11
Slight in db fly: 45/10,11,10

Upper ab work: 6 sets




Today:

Rest day from training, legs are scorched and needed to rest prior to deads

Morning cardio at 30 min

Will pose and take pictures and weigh in tomorrow. The changes are evident and I see progress.

Quads and calves workout:

Holy humidity spiderman! Even though is became soupy in my gym, I had a fantastic leg workout. First time using the leg press as a lead off in many months. And too my surprise the strength was great considering my body weight. I had more in tank after the leg press.

Leg press: 4 warms, 585/6 630/6,6
Squat ATG: 2 warms, 235/8 255/8 drop set
Walk db lungs: 1 warm, 75/6,6
Leg ext: 1 warm, 70/11 2 burnouts
Calf works 4 sets
low abs: 4 sets

10 min cardio cooldown.

Will pose tonight!

30 min morning cardio

Shoulder and Bicep workout:

Feeling better and not as tired and looking forward to going back on the normal routine tomorrow.

Here is what I did today as it was unrecorded again.

Push Press: 7 sets
Side lateral: 5 sets
Floor raises: 3 sets
In db curl: 4 sets
Cable curl: 3 sets
Con curl: 2 sets


15 min posing at night.

Morning cardio at 30 min.

Back and Hammies workout.

Another free workout with one more tomorrow, and then back to the program. I was tired from the very long weekend of getting back from the trip, working the next day and then doing the day to back and forth to Long Island. So today was a little slow since I was back at it in the early morn with clients.

The workout was relatively solid and the pump was great but I didnt keep track of the weights/reps.

Back at it!

Ok, I have been away for the week and will not be back in full effect until Monday. I did get my training in and the diet was on point during the vaca. I was able to relax for the most part and had some nice family time.

In a nut shell, I will be making a few changes during the week and will re evaluate next Saturday after a full week of normalcy!

Here is the quick outline of training for the last week.
Saturday: Travel day
Sunday: Settle in day!
Monday: Chest and Triceps, and cardio
Tuesday: Back and Hams, and cardio
Wednesday: Delts and Biceps and cardio
Thursday: Quads and calves
Friday: Travel home!

Today I did chest, triceps and morning cardio. Decent workout but had a full day and after a long drive yesterday was tired during the workout. Tomorrow will do morning cardio before the day trip to New York. I will then pick things up on Monday and finish off the 4 day split, then go back to the normal 6 and 3 day rotation.

Quads and Calves workout:

Well, today was suppose to be an off day but due to traveling all day tomorrow and then the following day settling in, I figured, WTF! I was little tired going in, and I think my body knows when off days are needed, but I banged it out. I did higher rep deep squats at a nice even tempo. I was cooked by the end. The other movements were all solid with increases.

Leg ext: 2 warms, 85/10 95/12
Squat: 135/10 155/10 175/10 195/10 215/10 235/10 255/10
Db split squat: 65/8,8,10
Sissy squat: 3 set to failure
Calf work: 1 warms, 3 dogg crapp sets, burnout

20 min cardio

I will be away Sat to Fri down in the Outer Banks, NC. My next workout at home will be next Saturday the 25th I hope if time allows it! I have a full boat of clients and then a posing class.

The following day, July 26th going to Valley Stream, New York for a party. So,I will not be posted my workouts until things settle down. I will be connected on vacation and checking in with emails and on my forums.

This should be a nice break since its a laid back vaca and my training and eating will not be effected. In fact, I should get more rest!!!!

Back and shoulder workout:

Felt strong today and it was a good workout. Bumps on all movements and the energy was high from start to finish. Pullups are easier when you weigh less too!

Pull ups: 5 sets to failure
Db bench row: 1 warm, 75/8,8,8
Seated cable row: 2 warm, 145/10 150/11
1 arm pulldown: 55/10 50/12
Front Raise ss
with Rear delt raise: 4 x
Db shrug: 3 descending sets

Ab work: 4 sets
25 min cardio

Chest and arms:

Nice workout today and the pump was on. Strength was good, but again the lead off movement felt heavy. Solid rep and weight gains from last rotation. The right forearm was acting up again, and it looks like I just have to deal with it over the next few months. Sure it hurts, but only during most curls. Rest will be the only cure and that will have to wait.

In bar press: 3 warms, 185/5 205/5 220/5,4 drop set
Flat db press: 1 warm, 90/8,7 85/9
Slight In db fly: 1 warm 50/10,11
Barbell curl: 2 warm, 100/8 110/8
tricep pressdown: 2warms, 75/8 85/7
Alt db curl ss
with tri db ext: 2 x

25 min cardio

Posing at night

July 13th: Rest from weights!

30 min cardio

Posing at night.


July 14th

Legs workout:

Rock the workout to Run DMC, if you know me, you know I rock it like that. LOL
Slow start to the workout, and went heavier with the squats. Left a little short as the back is still tight, but content with the squats. After that, I nailed it. Increases all the way through, and finished strong.

Squat: 4 warms, 315/3 335/3 345/3 355/3
Leg curl: 2 warms, 60/5 65/5 70/5
Bar step lunge: 2 warms, 165/6 175/8
Sumo db squat: 1 warm, 155/12,14
Single calf raise: 4 sets to failure

Low ab work: 4 sets

10 min cardio cooldown.

Shoulder workout:

Moved right through this workout with increases across the board. Pump was on and I really dig the pre workout cocktail!

Side laterals: 2 warms 45/6 55/6,6 35/13
High In Db press: 1 warms, 80/9 85/8,6
Upright row w/cable: 2 warms, 70/11 72/10
Floor raises: 15 x 3

side ab work: 6 sets

25 min cardio

Hammy and calf workout:

Really hammered the hammies today. Straight out focus and made great gains from last time doing this routine. I did 70 pounds on my leg curl for the first time since a year ago. May not sound a lot, but my hammies are something I really want to bring up.
Body weight is slowly going down and the trend is leaning out nicely.

Leg curl: 2 warms, 60/6 65/5 70/5 drop set
Glute ham raise: 4 x assisted
Stiff leg bar with chains: tot weight; 195/10 225/12 245/12
Standing calf raise: 2 warms, 90/15 135/12,11
Seated one leg calf raise: 90/14,12,11

Low back work: 6 sets
10 min cadio cool down

Arms:

Great workout today as I moved some weight as compared to 20 pounds heavier!!! And I am reffering to my hammer curls. All in all feeling really good and see some nice slow changes in the prep.

Hammer curl: 3 warms, 65/6 70/6 75/6
CGBP: 3 warms, 185/6 195/6 200/5
Close grip curls: 1 warm, 95/10 115/8
Reverse Tri press: 1 warm, 62/10 67/8
1 arm cable curl: 1 warm, 25/12,10
1 arm tri pressdown: 1 warm, 25/10 20/11

25 min cardio

Back workout:

Wacked the back today and used a great pre workout combo stim that really kept me going. Led off with t bar rows and was stronger then last time. In addition I brought back some deads as the third movement and was content. All in all I felt like I could have kept on going.

T bar rows: 3 warms, 205/6 230/5,5 180/14
Lat pull under: 120/10 135/9,8,8
Deads: 2 warms, 315/10 335/8
Lat pull wide: 110/12,11 100/11,10
Calf work: 3 sets

25 min cardio

Chest

Content with the workout. The first movement was heavy for me but moved some decent weight. The rest of the workout was solid and felt better as it went along.

Flat db press: 3 warms, 100/6 110/5,4 drop set
Slight incline db press: 85/8,7 75/9,7
Flat press with chains, wide grip: tot weight, 155/12 175/10,9 drop set
In db fly: 45/12,12,11

Upper ab work: 5 sets

25 min cardio

Did some posing tonight, game on but ouch!

July 6th

Rest day: 30 min cardio


July 7th
Quads:

I really dig this workout event though my endurance on high rep squats stinks. But last time I was sore for days and the squats are done after leg exts.
Made weight and rep increases all the way through the routine. Quicker workout then most but intense. Feeling good.

Leg ext: 2 warms, 85/10 92/11
Squat: 1 warm, 195/16,13,11,12
Split db squat: 1 warm, 65/8,8
Sissy squat: 1 warms, 2 chains: 16,15

Low ab work: 5 sets
10 min cardio cooldown.

July 4th

Chest and arms:

Wicked pump and tempo of the workout was quicker. My strength did not suffer from this.

In bar press: 3 warms, 205/5 215/5,5
Flat db press: 1 warm, 90/8,8,7
Slight in db fly: 1 warm, 50/10,9
Bar curl: 2 warm,s 95/8 105/8
Tricep pressdown: 2 warms, 80/8 82/7
Alt db curl ss
with Db Ext: 3 x

Upper ab work

25 min cardio, completed in the morning.


Back and delts:

Good workout, but very today from yesterdays house party!! Great time by the way with a ton of fireworks. We must have shot of over 500 beans worth, LOL>

Pullups: 5 sets
Db bench row: 1 warm, 70/9 72/9,8
Seated cable row: 2 warm's 145/10,9
1 arm high row: 50/12,14
Front raise ss
with rear delt: 4 x
Db shrugs: 3 descending sets

25 min cardio

Legs:

Even with a stiff/sore low back I managed to have a solid workout. I didn't want to do high reps for the fact it tires the lower back so I stayed with the 5 rep scheme.
Content with the weight but I will do more when 100 percent.

Squat: 3 warms, 275/5 295/5 315/5,5
Leg curl: 2 warm, 60/5 65/5,5
Bar lunge: 1 warm, 155/6,7,8
Db sumo squat: 1 warm, 145/12,13
Calf work: 4 set high reps

Low abs: 4 sets
10 min cardio cooldown.


Changes for July

My look has changed over the past month but the scale has not too much. Regardless, time to kick it up a tiny bit to keep the fat loss moving forward. So, just a couple of changes. First, I will add two lower carb days to the 6 day rotation. And secondly, moving the cardio from 20 to 25 minutes. I will pay closer attention after two weeks and then add the necessary changes if needed.

Wed July 1st:

Shoulder workout:

Nice mix up and great finish to this round. Strength was solid.

Side lateral: 3 warms, 45/6 50/6 drop set
High In db press: 1 warm, 85/8,8,6
Cable upright row: 2 warm, 70/10,9
Db Floor raises: 15 x 3

Side ab work: 6 sets

22 min cardio

Hamstring and calves workout:

Even though the hack is still stiff, I was able to pull off a really good workout. I just went a tad lighter on the legs curls with a more controlled tempo. And for the stiff legs, did light weight and focused on the stretch. I am already feeling this one!

Leg curl: 2 warms, 55/8,6,5
Glute ham raise: 3 sets assisted, drop set with leg curl
Stiff leg barbell with chains: tot weight, 175/10,12,12
Stand calf raise: 2 warms, 90/17,15,12,11
Seated single calf: 45/15 90/15,14

upper abs: 3 sets
10 min cardio cooldown

Arms:

Killa workout and ran right through it since I am on a mission. The only downer was tweaking my back this morning after getting up from sleeping. Dont ask! Anywho, the back is really stiff and hoping it will not effect tomorrow's hammie workout.

Hammer db curl: 3 warms, 60/6 65/6,6
Close grip bench: 3 warms, 185/6 195/5,8
Close grip bar curl: 1 warms, 90/9 100/9
Reverse tri pressdown: 1 warm, 60/10 65/10
1 arm cable curl: 1 warm, 22/13,12
1 arm rope press 1 warm, 22/12,11

20 min cardio

Back and light calves:

Nice mix up today and content with the start of this rotation and weights.
I was planning on doing db deads, but my legs are still screaming from the quad workout two days ago. So in place, I did rack deads starting just below the knee. It went well.

Lat pulldown, underhand grip: 3 warms 155/6 165/6.7
T bar row: 3 warms, 205/6 215/6 drop set
Lat pulldown, very wide grip: 120/11 110/12,10 100/11
Rack deads: 1 warm, 315/8 365/6,7

Calf work: 3 sets high reps
Low back work: 4 sets

20 min cardio

Chest training:

Later day training due to training clients then having a posing class. Not a fan of training later in the day, but it was a solid workout and very content of the start off weights for the new round.

Flat db press: 3 warms, 95/5 105/5,5,5
In Db press: 85/8,7 75/8,8
Flat bar w/chains: 3 sets with total weight of 175
In Db fly: 45/11,10 drop set

Upper ab work: 4 sets
20 min cardio

Weigh in: 155.5(-.5)

Quads workout:

A brand new rotations to the 6/3 day split. And always dig changing things ups. Today for quads I lead off and went to failure with leg ext, but when doing this, I control rather then kicking the weight. The it was time to hit the squats! Instead of doing heavy low reps, I wanted to change this up and work on higher reps. So the plan is to do as many sets to hit 50 reps. I started with 185, and it did the trick. I learned that my muscle endurance is poor compared to muscle strength. All in all, the pump was radical!!!!

Leg ext: 2 warm,s 80/10 90/11
Squat: 1 warm, 185/15,12,13,12
Db Split squat: 1 warm, 60/8 65/9
Sissy squat: 1 warm, 2chains/15,17

Low ab work: 6 sets
10 min cardio cooldown.

June 24th

Back and delts workout:

Workout was between clients today so it was a little rushed. I also went a little wider on the lat pulldowns to focus on outer lats a bit more. Wow, it made a big difference, but couldn't handle the heavy weight. Really great workout today and sometimes minor tweaks are just what you need to mix things up.
Very happy with the increase in weight with the rows.

Lat pulldown: 3 warms, 150/8,8,6
Bent over row: 2 warms, 215/6 235/6,5 185/12
Close pulldown: 125/12,11,10
Pullover ss
with Bar shrug: 3 x
Side lateral: 30/8 35/8 40/8 30/10

20 min cardio

Today: Rest day! 25 min cardio

June 23rd:

Chest and arms:

Nothing to exciting to report, just another great workout. Gains and reps were up!

Flat bench: 3 warms, 205/5 225/3 240/3,3
In db: 1 warms, 85/8,9,7
Chest dips: 2 chains/11,10 bw/11
Cable curl: 2 warms, 70/8 80/8
Lying tri bar ext: 2 warms 70/8,6
In db curl ss
with Ropepress: 3 x

20 min cardio

Legs:

Went into today's workout with a bit of a head cold and just feeling ok. Well, that changed in a matter of a few sets. Knowing I will be away from front squats for a while, I wanted to bang out and see what I can do at my current bw of 156. Smack em up, and very happy to hit the numbers, even on the lunges.

Front squat: 3 warms, 260/5 290/3 315/3
Stiff leg bar: 2 warms, 315/7 335/6 225/12
Leg press; 2 warms, 360/14 405/12
Walking db lung 75/6 80/6,6
Calf: weighted singles x 3

Low ab work: 3 sets
10 min cooldown.

Saturday the 20th: 25 min moderate cardio

Weigh in: 156.5 (+.5) but BF reading is lower!

Sunday the 21st:

Delts:

Solid workout this morning. Nothing to exciting to report but had a nice tempo and energy.

Db press: 2 warms, 3 Dogg Crapp sets with 65s
Cable side lateral: 1 warm, 22/10 25/10 2 drop sets
Rear delt raise ss
with stand db press: 3 x
Trap Bar shrugs: 135/20,18,16

Upper ab work: 4 sets

20 min cardio

Hammies and calves workout:

Great training today and again made gains throughout. Nothing like micro loading the exercises. Hams filled up nicely with this combo and I did an old school move doing the first calf movement without shoes! LOL

Leg curl: 2 warms, 60/6 65/6 67/6 50/9
Stiff leg db: 2 warms, 115/10 120/9
Db leg curl: 45/10 50/9 40/11
Barefoot calf work: 4 sets
Donkey raise: 90/15,12,11,9 drop set

Low back work: 4 sets
10 min cardio cooldown.

Arms workout:

The forearm has felt the best in many months, so with that, I really busted the biceps. Straight up weight and rep gains from last workout, including the tricep movements. Pump was radical!!!!

In db curl: 2 warms 45/6 55/5,5
Tricep pressdown: 2 warms, 92/6,5
cable curl: 1 warm, 70/8 75/8 drop set
Db ext: 1 warms, 30/8 35/7 drop set
1 arm spider curl ss
with 1 arm pressdown: 3 sets

Side ab work: 6 sets

20 min cardio

Back workout:

Fast paced training today but really solid workout. When doing the pull ups focused on a wider grip to hit the outer lats more. Felt great! Really in the zone as the workout progressed and did some decent weight on the elevated deads.

Pull up: 5 set to failure, then 2 light sets on machine
Db Bent Row: 2 warms, 90/8,8,6 drop set
Deads on plate: 2 warms, 345/6 365/5 275/10
Rope pulldown: 110/11,11 100/11
Light calf work: 3 sets

20 min cardio

June 16th

Chest workout:

The first movement was a little stiff but thereafter, the workout get moving full steam. Gains in reps and weight again. Happy that the strength is holding up and no losses. Honestly, I dont expect to me making any total PR's but I should hit PR's that are relative to current body weight!

Slight In Bar Press: 3 warms, 205/5 225/3 235/3 2 drop sts
Flat Db Press: 85/10,8,8 75/10
In Db X Reps: 65 x 3
Flat Db Fly: 1 warms, 50/11,11

Upper ab work: 4 sets
20 min cardio

Quads workout:

Great training today and nailed all the cylinders. Squats were up and the hacks were really pushed compared to last round. By the time I hit the split squats, I was so pumped that I ripped my underwear! Not the first time.

Squat: 3 warms, 295/5 325/3 355/2,2 275/10
Hack squat: 1 warms, 225/8 270/8,8
Leg ext: 60/12 65/11,11 2 burn out sets
Db Split squat: 55/9,8

Low ab work: 6 sets
10 min cardio cooldown.

June 13th!

Rest day, was in Delaware helping out a bunch of clients compete. In a few words, they kicked arse, and a great time.


Back and delts:

Tired from the day before and didnt sleep well. But pulled off straight up gains from last time hitting this routine.

Lat pulldown wide: 3 warms, 160/5 167/6,5 drop set
Bent over row: 2 warms, 210/7 220/7 185/12
Close pulldown: 125/11,11,9
Pullover: 65/12 75/11
Barbell shrug: 2 wamr,s 255/8 275/7 2 burn out sets
Side later: 1 warms, 40/7,7 2 burnout sets

20 min cardio

chest and arms:

Bang up training and all gains from reps to weight increases.
Feeling great!

Check in weight: 156 (no change)

Flat bench: 3 warms, 205/6 225/5 235/3 drop set
in db press: 1 warm, 85/8,8,8
Chest dips: 2 chains/10,9 bw/10
Cable curl: 2 warms, 70/8 75/8
Tri bar ext: 2 warms, 75]7 65'9
In db curl ss
with Rope press: 2 x

Upper ab work: 4 sets

20 min cardio

Down in DE. and Team Franco is in full gear and ready to hit the stage tomorrow!

Legs:

Kaplow!, I smoked dem legs today! Felt so so going into the workout, and lead off with front squats. Sure, I am not breaking any PR's, but I felt like I could have kept on going. I almost lost the bar on the 305 due to the humidity in the gym today. Fronts really work the abs! Really solid.

Front squat: 3 warms, 225/5 255/5 285/3 305/3
Stiff leg bar: 2 warm, 305/8 325/6 225/13
Leg press: 2 warms, 360/13,14
Walk db lunge: 1 warm, 75/6.8
Calf raises: weighted singles 4 sets

Low ab work: 4 sets
10 min cardio cooldown.

June 9th

Delts workout:

Busy morning leading into the workout. So, it was a fast tempo session today. Made some gain but nothing ground breaking today. The positive was using 90's on the lead off exercise. Pump was good.

Db delt press: 3 warms, 85/5 95/4.5 drop set
1 arm side lateral with cable: 1 warms, 20/10 22/9
Rear delt raise ss
with standing db press: 3 x
Trap shrugs: 155/19,15,12

Side ab work: 6 sets
20 min cardio


June 10th: Rest day, 25 min cardio

Hamstring and calves workout:

Solid training today and increases were made. The only monkey wrench was going light with the stiff leg db's. My low back is still fried from 2 days ago and didnt want to push it. So, just did some higher focused reps with them.

Lying leg curl: 2 warms, 60/6 65/6,6 50/10
Stiff leg db: 75/10,12,14
Db leg curl: 40/11 45/10,10
Donkey calf raise: 2 warms, 135/15,12,9
1 leg raise: 3 sets to failure

10 min cooldown.

Arms workout:

Fired up today and was well rested. All jumps in weight or reps today.
For kicks I video'd In db curls with the new camera. Happy with the lift, but not the camera. Its one of thos mini camcorder, and make is RCA. I guess you get what you pay for.

Having fun so far.

In db curl: 3 warms, 50/5 55/5
Tricep pressdown: 3 warms, 90/6 92/5
Cable curl: 2 warm, 72/8,8
Db ext: 2 warms, 32.5/9,8
1 arm spider curl: 30/12 32.5/9 25/10
1 arm pressdown: 17/12 22/11,11

Upper ab work: 6 sets
20 min cardio

Back and light calves:

Was in bad mood going into the workout and just angry. Not sure why, but that was the fact. Instead of doing deads at the end, I focused on them and did some triples. After making rep gains with the pullups, I did well with the deads and worked up to 405 for 3, content with that at my body weight.
Once the deads were done, it was a fast tempo workout.

Pull up: 4 sts to failure, 2 drop sets on pulldown
Deads: 3 warms, 355/3 385/3 405/3 275/13
Bent over db row: 1 warm, 85/7,8,8 burn out set
Rope pulldown: 1 warm, 115/11,10
Str arm pulldown ss
with Calve raises: 3 sets

20 min cardio

Chest:

Made solids gains from last round. Happy with progress due to slight body fat loss.
Energy was high throughout the workout and felt great.

Slight in bar press: 3 warms, 205/5 220/5,4 drop set
Flat db press: 85/9,7 75/10,8
In db press x reps: 65 x 3 each to failure
Flat db fly ss
with rack push ups: 2 x

20 min cardio

Weight: 156 (-.5)

Weight loss has has averaged 1.5 to 2 pounds per month since the initial junk weight loss. Thoughts of doing an earlier show Sept 12th but will not accelerate the prep to make this show. It will be decided next month.

Quad workout:

Bang up workout today and felt great. I plan on keeping the lower rep squats all the way through the prep. I just like it! Plus I have a goal of 425 in the next month or so.

Squat: 3 warms, 275/5 315/3 345/3,3 275/9
Hack squat: 2 warms, 250/8,8
Bar step lunge: 1 warm, 145/6 155/8
Leg ext: 1 warm, 65/12,11

Upper ab work: 5 sets
10 min cooldown

Back and delts workout:

Major pump today and I can credit the extra grams of arginine. Energy was high and a very fast tempo workout. It will be a rest day tomorrow and will pick up on the 6 day rotation again and looking forward to doing more work. The plan is in place.


Lat pulldown wide: 3 warms, 160/5 165/6,5
Bent over row: 2 warms, 205/8 210/7 185/11
Close pulldown ss
with Db pullover: 3 x
Side lateral: 2 warms, 45/7,7 burnout set
Bar shrug: 2 warms 255/7 225/11

Ab work: 4 sets
20 min cardio

Wed June 3rd will be a complete rest day.

Chest and arms:

Solid training and got my swole on. I kept the arm portion short in sets as I will also focus on help healing the forearm during this time, if possible. New routine is always set a tad lower in weight so I can get my feet moving and make nice increases over the next few weeks.

Feeling great for the fact its a new month and looking forward to the progress of just dropping a couple more pounds of fat. Picture will be taken at the 18 week mark to compare to two years back. I better see a difference, LOL.

Flat bench: 3 warms, 205/5 220/5 225/5 185/9
In db press: 1 warm, 85/8,6 75/10
Chest dips: 2 chains/9 1 chain/9 bw/10
cable curl: 2 warms, 70/8 75/7
Bar ext: 2 warms, 75/8,7
In db curl ss
with Rope pressdown: 2 x

20 min cardio

Saturday the 30th: Complete rest day.

Sunday:
Legs:

Back on the 3 day split and it was an early morning workout. Little stiff and tired this morning from not the best sleep. So, it took a little while to get things going. The workout really elevated and started with some decent numbers. I did front squats for the first time in months!! I know I will do more next time.

Leg press: 3 warm, 405/10 450/10/12
Stiff leg bar: 3 warm, 275/10 295/8 305/8
Front squat: 2 warms, 215/5 235/5 245/5
Walk db lunge: 65/6 70/6,8
High rep calf ss
with Low ab work: 3 x

10 min cardio cooldown.

Delts:

Nice workout today and led off with db press for the first time in a while. Strength wasnt to bad either. Looking forward to bumping and increase the weights. Tomorrow is a scheduled off day, and then going into the more condensed 3 day round.

Db delt press: 3 warms, 85/5,5,5
Side lateral leaning pole: 2 warms, 30/12 35/10
Stand db press ss
with Rear db raise: 4 x
Trap bar shrugs: 150/19,15,12

20 min cardio

Weigh in: 157 same as last week

Note: I have not cut back any calories since the start of my prep, I actually added to my pre and post meals. The light post workout cardio is doing the trick along with giving the diet time.

Hammy and calf workout:

Here is the reason I am doing a 6 day split. Simply to focus on the hams and calves a bit more. Nice workout and really burned them up.

Leg curl: 3 warms, 65/6,5 50/9
Stiff leg db: 2 warms, 100/10 110/10
Db leg curl: 40/12 45/9,9
Donkey calf: 2 warms, 135/12,9 drop set
Single calf: 3 sets to failure

side ab work: 6 sets

10 min cardio cooldown

Arms:

Have not done arms alone since my last contest prep. It is actually an easier workout so I will adjust the carb intake next time. Good start and the strength was decent. The forearm is tender and will be until after the shows! So I will gut it up.

In db curl: 3 warms, 45/6 50/6
Tricep pressdown: 3 wawrms, 85/6 90/6
Cable curl: 2 warm, 70/8,9
Db ext: 2 warm, 32.5/7,6
1 arm spider curl: 1 warm, 30/12,11
1 arm underhand pressdown: 1 warm, 20/13,12

20 min cardio

Back and calves:

A way early workout this morning due to a busy day. Slow start, but pulled off a great back workout. I brought backs the deads off the plate, and was comfortable with the weight.

Pull ups: 4 sets to failure
Db bent over rows: 2 warms, 85/8,7 75/10
Deads standing on plate: 2 warms, 315/6,7
Rope pulldown: 1 warms, 115/11,10
High pulldows str arm: 35/12 40/11,10
High rep calf work: 4 sets

15 min cardio

May 24th
Quads

I began the 6 day split yesterday with quads and trained at a gym down in OC NJ. It was a good early morning workout. The one exercise I did that I cant do was smith squats. I finished with those with the feet close together and out in front. Went arse to ankles with light weight. And plow, am I sore today!!!! Not saying it was from the last movement, but it did help. Except for the working sets of 315 on squats, I dont have a clue what I did in weight for the others.

Chest and abs:

Nice start to this chest routine and had a fantastic pump. Fast tempo and charged up workout even considering training about 90 minutes after getting home from the beach!

Slight in bar press: 3 warms, 205/6 215/5,4 drop set
Flat db press: 85/8,7 75/9,7
In db x reps: 65 for 3 sets to failure
Flat wide grip bar press: 135 for 3 sets to failure

Ab work: 5 sets

20 min cardio

Friday the 22nd:

Shoulder and bicep workout:

Mixed it up just a bit for the shoulders as I lead off with seated side laterals and then went to push press. Everything else was the same but didnt go nut on bar curls as the forearm was bothering me going into the work. I blad the power washing of the patio. All in all another great workout and steamed rolled right through it.

Seated side lateral: 3 warms, 40/6 45/6 30/12
Push press: 1 warm,s 125/8 145/7 drop set
Rear delt bench ss
with front raise: 3 x
barbell curl: 2 warms, 105/8 125/6 95/12
Rope curl: 50/10 55/8,9
1 arm preacher: 30/11,10 25/12

upper ab work
19 min cardio

Weigh in : 157(-1)


Saturday the 23rd: Rest day
Hoping to get in cardio as I am booked today then going to the shore!

Sunday:
Will Train Quads and calves in Ocean NJ
And will start the new split. Will be starting a 6 and 3 day combo split.

Back and hammy workout:

Well rested going into this workout and was able to add a few more sets. Since there are not regular deads in this workout, the tempo is fast right from the start. And this leads to a more challenging workout due to the fact of making gains.

Lat pulldown wide: 3 warms, 150/6 155/6,6 drop set
Bent over row: 2 wamrs, 215/7 230/7 185/12
Rope pulldown ss
with Db shrugs: 4 x
Leg curl: 2 warms, 60/6 65/6,5 drop set
Stiff leg bar with chains: 185/8,12,15,15

19 min cardio

Chest and triceps workout:

Killa training today and ran right through it without sacrificing strength. Straight up increases from last round. I have decided to start a 5 day split after this last round. This will spread things out a little bit and put more focus on hams and calves. I will run it for a little while.

Flat db press: 3 warms, 100/8 102.5/7,6
Slight in db press: 85/8,7 75/10,9
Flat bench with chains: tot weight, 175/10,9 155/10,9
In db fly: 50/10,8
Reverse tri pressdown: 1 warms, 60/8,8,8
Close db press: 50/9 52.5/9,8,8

19 min cardio

Quads and calve workout:

Got back to leading off with squats and felt pretty good. So I did some heavy singles. Made it up to 415 and was happy with the lift. After that I really wacked dem legs and it kicked arse!!! The goal will be 425 at a bw of 155. Time will tell.

Squat: 3 warms, 365/2 395/1 415/1 2 drop sets
Leg Press: 270/15 315/15 360/12 burnout set
Db Split squat: 55/8 65/8,7
Sissy squat: 2 chains/18/16
Calf work: 5 sets of weighted singles

Low ab work: 4 sets

10 min cardio cooldown.

May 17th

Shoulder and bicep workout:

Solid workout and felt mighty focused. Actually the shows are coming into play, so it leads to more motivation. Strength is solid.

High incline bar press: 3 warms, 185/6 200/5,5 165/10
Stand side lateral: 2 warms, 45/8,8 drop set
Rear db delt raise ss
with barbell front raise: 3 x
Seated Alt Db Curl: 2 warms, 50/6 55/6,5
Rope Curl: 50/9,10,9
1 arm preacher: 25 for sets to failure

upper ab work: 5 sets
19 min cardio

May 18th
25 min ss cardio

Saturday May 15th

Back and hammy workout:

Long day before hitting the weight. Full boat of clients in the morning than right to my posing class. I didnt train until 6pm and really not use to it. After the first movement, things picked up nicely, and made increases throughout the workout. Didnt feel strong but the pump was fantastic. Really digging extra straight up arginine.

Lat puildown wide: 3 warms, 150/6 155/7,6 drop set
Bent over row: 2 warms, 215/7 225/7 drop set
Rope pulldown ss
with db shrug
Leg curl: 2 warms, 60/6 65/6,4
Stiff leg bar: 1 warm, 275/8 315/6 255/12

19 min cardio

Chest and tricep workout:

Chest banging today and felt great all the way through the workout. The tempo really picked up and could have kept on going. I am learning I get much more out of not doing low reps with db's. The fact of just getting them in place hurt some joins. Just a sign of age, LOL. So today a took a little off and wamo, it was on.

Flat db press: 3 warms, 100/8,7,8
Slight in db press: 85/8,7 75/10,8
Flat bench with chains: 4chains with 135/11,10 2chains/10
In Db fly: 45/11 50/10
Reverse grip presssdown: 1 warm, 60/8 65/7 drop set
Close grip db press: 50/9,9,8
1 arm rope pressdown: 15/11,10

19 min cardio

Quads and calves workout:

Not a fan of leg press but lead off with it again since I was training at the same time as the wife. Made solid gains from the last time doing this routine in all the movements. Solid training, and the pump was on. Very content on how things are during my prep.

Leg press: 3 warms 450/8 540/6 585/6,7
Squat: 2 warms, 315/5,6 225/11
Split db squat: 55/8,9,8
Sissy squat: 2 chains/16,14 1 chain/16
HIgh rep calf work: 5 sets

Low ab work: 5 sets
10 min cardio cooldown.

Weigh in: 158 (.5)

Shoulder and bicep workout:

Nice finish to a new rotation. I matched most of the weight last time I did this which is a good sign. I will be increasing the weight next time around. Forearm is still tender, but didnt inhibit the weight being moved.

High In bar press: 3 warms, 175/6 195/6,6
Seated Side lateral: 2 warms, 40/8,8
Rear delt raise bench ss
with Front raise: 3 x
Barbell curl: 2 warms, 115/6 130/6,6
Rope curl: 1 warms, 50/9 55/9
1 arm preacher curl: 25/13,11

Side ab work: 5 sets
19 min cardio

Sunday May 10th

Chest and tricep workout:

Nice Mom's training with my wife. She is in the zone and looking better every day. We actually did some posing afterwards, LOL.

Flat db press: 3 warms 105/6,6,4
In db press: 85/8,8,6 75/9
Flat bar press with chains: 3 sets
In Db fly: 45/12,11
Reverse tricep press: 2 warm, 60/8,8
Close db press: 1 warms, 55/8,7
1 arm rope pressdown: 15/11,10

19 min cardio


Back and hammy workout:

Fantastic workout today, well rested and just feeling good. The pump was instant and the weight being moved was a nice start. Really looking forward to hitting the second round of this routine.

Lat pulldown wide: 3 warms, 150/7,6,6
Bent over row: 2 warms, 205/8 215/7 185/12
Rope pulldown ss
with Db shrugs: 3 x
Leg curl: 2 warms 60/6,6,6
Stiff leg bar with chains: 2 warms, 275/8 295/10

19 min cardio

Quads and calve:

New rotation today which is always cool to mix things up. For the next three quad workouts I will lead off with the leg press. Cant remember the last time I did this, but keeping the squats in as the second movement. The pump was fantastic and all I had with straight up arginine powder mixed in with my BCAA's. Solid workout.

Leg press: 3 warms, 450/8 495/8 540/6,8,9 drop set
Squat: 2 warms, 255/6 275/7 drop set
Split Db squat: 1 warm, 55/6 60/8
Sissy squat: 2 sets to failure
Donkey Calf: 2 warms, 90/16,14,12 2 drop sets

Low ab work
10 min cool down

Shoulder and bicep workout:

Awesome finish to this round. Solid improvements and the best part is that my bicep strength it at 100 percent. Mix it up a tad, but stayed with the trend. Highlights were doing side laterals and incline db curls with 50's.
I have one more round to the four day split, and then I will decide to stick with this routine or move to a higher volume 5 day. We will see!

Side lateral: 2 warms, 45/6 50/6 40/9 drop set
Push press 1 warm, 155/8 135/7,7 drop set
Barbell shrug: 1 warms, 215/8 235/7 drop set
Floor raises: 1 set to failure
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warm, 62/8 67/8 drop set
Con curl: 30, 25

19 min cardio

Note: Limited supplement usage for over two months. Just the basics!

Back and hammy workout:

Really fine workout today and more motivation was the key. Ripped right through it. Point blank! All the number were up.

Lat pulldown under: 3 warms 150/8 165/6 175/6,6 drop set
T bar row: 2 warms, 180/6 205/6 230/7 drop set
Lat pulldown wide: 12/9 110/10,9, 100/11
Stiff leg db: 2 wamr,s 130/9 140/9
Good morning ss
with leg curl: 3 x

19 min cardio

Chest and tricep workout

Real solid workout today and was in the zone. Things just felt great and made solid gains from last time.

Slight incline db press: 3 warms, 105/5 110/5,4
In bar press: 2 warms, 175/8,8,7 drop set
Flat db X reps: 75, 75, 65, 65
Rack push up: 1 set to failure
Rope pressdown: 2 warms, 57/8 drop set
Tricep dips: 2 chains/9 1c/10 bodyweight/10
Bar ext: 55/12 45/15

Upper ab work
19 min cardio

Quads and calves:

Trained with my friend Chris today as we also discussed some exciting business earlier int he day, stay tuned.
This was the first time I worked out with someone in almost 4 years, LOL. The workout was great and on point. We talked a little but mostly just busted out a solid quad workout. Focused on doubles and did some decent weight. After the squating, it was a fast tempo session.

Squat: 3 warms, 295/6 345/3 365/2 385/2 drop set with chains
Leg Exten: 2 warms, 75/11,10
Db Step Lunge: 1 warm, 65/6,6
Db sumo squat: 1 warm, 175/12,12
Calf work: 4 sets

Shoulder and bicep workout:

Yesterday was a complete rest day from training, but I attend the NGA Philly show and it was a long arse day! Team Franco did very well, and proud of my three clients who competed. Came home with a first, 2 seconds, and a third place.
I trained first thing this morning, and was a little slow getting it started. I matched all the delt work, and was able to make gains on the bicep training. It was a good workout but nothing crazy.

Side lateral: 3 warm,s 45/6 47/7 drop set
High In db press: 1 warms, 85/8,7 75/8
Front/Rear floor raise: 3 x
Bar shrugs: 2 descending sets
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warms, 60/9 65/9
Con curl: 30/11 25/13

20 min cardio

Back and hammy workout:

Just an excellent workout today and made gains throughout. The pump was off the hook, and I was ZAPPED. First time using it in about 1 month, and put the focus at another level today. Great stuff.

Lat pull palms up: 3 warms, 160/6 170/6,6
T bar row: 3 warms, 205/6 225/6 160/15
Lat pulldown wide grip: 125/9 120/9 110/10 100/11
Db stiff leg deads: 2 warms, 125/9 135/9
Glute ham raise ss
with Good mornings: 3 x

19 min cardio

May changes!!

Lost a couple of pounds this past month and feeling tighter. Strength has not changed one bit!!
Nothing crazy with the diet, still the same format as last couple of months, but I have actually increased the carbs post workout a little bit. The goal will to drop another 2 to 2.5 for the month of may. Cardio will be increased by 1 min and workout days, but quads days stays at 10 mins. Steady state on off days will be the same at 25 mins. Slow and steady is working well for me.

Quads and calve workout:

A decent workout that really picked up at the end. I was little cautious to start since I have my dental implant yesterday and I all I can think about is popping a stitch doing heavy squats! Then my mom stops over to visit so that delayed the start time. By the time I got started I lead off with leg exts to get things going. I then squatted, but nothing to crazy. But the final two movements were solid and made nice gains from last time doing them.

Leg ext: 2 warms, 80/11,10
Squat: 2 warms, 275/5,7 225/10
Step lunge w/bar: 1 warms, 175/6,6
Sumo db squat: 1 warm, 165/12 175/12
calf work: 2 warms, 135/12,10,10 2 drop set

Low ab work
10 min cooldown.

April 27th

Shoulder and bicep workout:

Solid workout and felt strong throughout. Quick tempo so the pump was on!

Side lateral: 3 warms, 45/7,7 drop set
High In Db press: 1 warm, 85/8,7 75/7
Floor db raise (front /rear): 3 sets
Bar shrug: 2 descending sets
Incline Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warms, 55/9 60/9,8
Con curl: 25/14,12

Upper ab work
18 min cardio

Today: rest day, had dental surgery!

Saturday the 25th: an unscheduled rest day. Busy day with clients, my son was sick and my wife worked.

Back and hamstring workout:

I little tired this morning from yesterdays activities and sleeplessness with my son still sick. The new rotation is what I needed and had an effective workout. Good start and a great pump. Looking forward to doing more weight next time.

Lat pulldown, palms up: 3 warms, 155/6 165/7,6
T bar row: 2 warms, 180/6 205/6 215/6 drop set
Lat pulldown wide: 125/11,10 110/12,10
Stiff leg deads w/dbs: 2 warms, 95/8 105/10,11
Glute Ham Raise ss
with Good Mornings: 3x

18 min cardio

Chest and tricep workout:


First off, I am really sore from yesterdays quad workout, I feel like a old man. But in a good way! LOL
Today was a solid early morning workout. Hit some nice starting numbers and planning on bumping them up next time.
I will weigh in tomorrow.

Slight in db press: 3 warms, 100/7,7,6
In bar press: 2 warms, 175/8,7
Flat db press, x reps: 3 sets with 65's
Uneven push ups: 2x
Rope Pressdown: 2warms, 52/9,8 burn out set
Tricep dips: 4 sets to failure

Quad and calf workout:

Back at the triples today and mission completed. Solid workout and I was cooked by the time I did the bar lunges.

Squat: 3 warms, 295/6 345/3 355/3,3 275/9
Leg ext: 2 warms, 85/9,9
Bar step lunge: 155/6 165/6,6
Sumo db squat: 145/10 165/10,12
Calf work: 1 warm, 90/18 135/12,10,9 2 drop sets

10 min cooldown

Tuesday: Delts and Biceps

Note: My back was sore the morning off, great sign that mixing things ups and higher reps can be effective.

Again, mix the workout up a bit, but stayed with the theme. Instead of 1 arm cable side laterals, I did them on an incline bench laying on my side. Wow, these were tough, and since I did this yesterday I can tell you I am sore. The bicep work had all gains which is great!

Db press: 2 warms, 3 sets dogg crapp
In Bench Side lateral: 2 warms, 20/11,10
Front raise cable: 1 warm, 30/10 35/9,8
Db shrug: 2 descending sets
Hammer curl: 2 warms, 60/6 70/6
Close grip curl: 1 warm, 90/8 110/8 drop set
1 arm cable curl: 17/12 20/12

Upper ab work
18 min cardio


Wed the 22nd: Rest, 25 min cardio

Back and hammy workout:

One of those days when the workout was rushed. And when this happens the tempo is really picked up and strength suffers a bit. Match most numbers and changed out two movements because I felt like it. Pump was still on so all is good.

Pull ups: 5 sets to failure
Bent over db rows: 2 warms, 90/7,8 drop set
Close pulldown: 2 warms, 130/10,9
Rom deads: 2 warms, 275/8,10,9 burn out set
Leg curl: 1 warms, 50/8 55/7,6 drop set

18 min cardio

Chest and tricep workout:

A bang up workout in the early morning. After doing a few warm up sets of the flat bench, I decided to do some singles and see where I am at. I have not done this in a very long time. I was happy to push 275 for a single without too much of a struggle. Gone are the days of doing 315 for a couple reps, LOL. But the focus is different now. Solid gains throughout the workout and broke through the 160 mark at 159.5. I am now small in my eyes!

Flat bench: 3 warms, 225/5 245/3 255/1 265/1 275/1 drop set
In db press: 1 warms, 85/8 90/8,6
Chest dips/chains: 3c/9 2c/9 1c/9
Flat fly: 1 warm, 50/11,10
Db ext: 1 warm, 35/7 30/9,8
Tricep Pressdown: 60/11 55/12,11,9

18 min cardio

Weigh in: 159.5 (-.5)

Friday: Total rest day.

Saturday the 18th.

Well, I thought this was going to be an off day, but my 8am session called and cancelled. So, I figured, lets get it done Still a little short on time, I really mixed things up and didnt do any squats as that usually take 30 mins right there.
The highlight of the workout was doing a couple of sets with 85's on the walking lunges. Pump was great and the high rep leg presses finished them off nicely.

Leg ext: 2 warms, 80/11 90/10
Walk lunge w/db: 1 warm, 75/6 85/6,8 65/8
Leg press: 5 sets of 20 plus reps
Calf work: singles 5 sets

Lower ab work


!

Shoulder and Bicep workout:

Trained early today as I had some free time to bang it out. Made some nice gains and felt strong. This past round of training was solid and it took its toll on me. Tomorrows off day is welcomed and it looks like Saturday will also be an off day since I am busy with client and having a posing class in the afternoon. I will get some cardio in both days and will check in tomorrow with body weight.

Db delt press: 3 warms, 85/6 90/5,5
Side later cable: 1 warm, 22/10 25/10 drop set
Upright row wide grip cable: 1 warm, 85/9,10,8
Hammer db curl: 2 warms, 55/6 65/6
Close grip bar curl: 2 warms, 95/10 105/8
1 arm cable curl: 17/15,14

Side ab work
18 min cardio

Back and hammy workout:

Solid training today and was a quick tempo workout. Looking back two months ago, my pullups have increased by a total of 8 reps over 4 sets. Happy with that! Finished strong with regular deads as the back was not tight today. But doing them as the 4th movement places a nice challenge on them.

Pull ups: 4 sets to failure
Bent over row: 2 warms, 215/6 225/6,5 185/11
Close pulldown: 2 warm, 125/11 130/10
Deads: 1 warms 315/8 365/6 315/9 225/13
Leg curl: 2 warms, 60/6 62/5 2 drop sets

18 min cardio

Chest and triceps.

Felt tired going into the workout today, and was just a subdued attitude. Surprisingly, I still made weight and reps gains throughout the workout. Pleased with the flat pressing, and increase with the chest dips. Flipped the tricep movements which resulted in sick pump. All in all, it ended up being a productive workout.

Flat bench: 3 warms 215/6 235/5 245/3,3
In db press: 1 warm, 85/8,9,9
Chest dips: 2 chains/ 11,10 1 chain/11
Flat fly: 45/12 50/11
Db ext: 1 warm, 35/7,6 drop set
Tricep pressdown: 60/10,9 50/12,11

18 min cardio

Quads and calves workout:

Had a nice meal for Easter along with some goodies, but didnt over do it. The fuel from yesterday allowed me to to have a kick arse workout. Didnt do any singles but nailed 4 - triples with 345. And the focus will be increasing on that next time. Lunges keep on improving and used 80's for the first time. Feeling good!

Squat: 4 warms, 345/3,3,3,3
Hack squat: 2 warms, 250/8 270/8
Walking db lunge: 1 warms, 75/6 80/8
Sissy squat: 1 warm, 2c/16,17
Calf work, singles: 1 warm, 3 working sets, 2 drop sets

Low ab work
10 min cooldown

Saturday the the 11th

Shoulder and biceps workout:

After a long day of training clients I pulled off a good workout. It was with my wife today and as she moves forward in her training, I am seeing a lot of great changes in her! The only problem is she is tearing into my BCAA's and Whey protein!

Db press: 3 warms, 85/6,5,6
Side lateral cable: 1 warms, 20/10 25/10 drop set
Upright row: 1 warms, 85/11 95/10
Seated rear delt raise: 1 warm, 25/11,10
Hammer curl: 2 warms, 50/8 55/6 60/6
Close grip bar curl: 2 warms, 90/9,9
1 arm cable curl: 15/15 17/14

Ab work
18 min cardio


Easter Sunday: 25 min cardio