Chest and arms:

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

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

12 min light bike.

Legs:

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

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

Rest day:

Cardio: 25 mins
Ab work.

Back and delts:

Great workout today. Move some good ole weight!

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

Chest and arms:

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

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



12/8/2007

Legs:

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

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

Rest Day:

Cardio: 27 mins on the bike

Back and Delts:

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

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

Chest and Arms:

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

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

Legs:

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

Good workout and made nice gains from last time.

Rest Day:

25 min cardio and ab work.

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

Back and delts:

Good workout today and made gains from last time.

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


12/1/07

Chest and arms:

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

Rest Day:

30 min bike

Legs:

Solid workout and made gains from last time.

Leg Press: 3 warms, 540/6 5965/6,7
Squat: 2 warm, 255/6 275/6
Leg curl: 1 warm, 45/8 50/7 45/8
1 leg press: 135/12 90/15
Calf raise: 90/25,13,11 2 sets to fail

Back and delts:

Good mix up today with new back routine. Felt strong.

Bent over row: 3 warms, 205/7,6,6
Close row: 1 warm, 110/8,7 100/9
Trap bar deads: 2 warms, 315/6 345/8
Front Raise: 2 warm, 65/9 75/8
Db shrug ss
with rear delt raise: 3 x
Light bike: 12 min.

Complete rest day!

Chest and arms:

Good workout today with a change of routine. Didnt go nuts since I wanted to find out were I would be with certain movements.
Plus, didnt over do the chest since I included close grip bench for the tri's.

In db fly: 2 warms, 65/6,7,7
Flat Db: 75/9,8,8
Slight In Bar press 1.5's: 135/6,5
Close grip curl: 2 warm, 100/6,6
Close grip bench: 2 warns, 155/6,6
Con curl ss
with db KB: 2x
Light bike for 12 mins.

Legs:

Great workout today and with it being a change, it kicked my arse~!

Leg press: 3 warms, 540/5 585/5,6
Squat: 2 warms, 245/8 255/8
Leg curl: 1 warms, 45/8 50/6 45/6
Sumo db squat: 1 warm, 115/12,12
Calf raise" 90/23,16,11 2 set of singles to failure.

Reat Day:

Carido: 5 min warm up, 7 sprints, 5 min cool down.

Back and delts:

A decent workout today, as I was feeling tight and tired. But I made it through and ended well.

Lat pulldown wide: 2 warms, 130/6 147/6,6 drop set
Deads: 2 warms, 365/4 385/2 225/12 on plate
Db bench row: 65/10,10,9,9
Upright row cable: 2 warms, 65/8 70/8
Seatd side lateral: 25/10,13,12


11/22/08

Chest and arms:

Got an early workout in. Nice workout but kept it short.

In db press: 2 warms, 85/6 95/6,6
Flat bar: 2 warms, 175/8,8
Chest dips: 2 sets to failure
In db curl: 2 warms, 45/5 40/6
Rope pressdown: 2 warm, 40/8,7

Legs:

Lead off with Front squats and stayed away from extenions since the knee's are both tender. Most likely from the weight gain over the past month. All in all it was a really good leg workout.

Front aquat: 3 warms, 215/8 245/5 255/5
Leg press: 1 warm, 360/10 405/10,10
Stiff Bar: 2 warms, 235/6 255/8
LC db: 1 warm, 40/10,9
single calf raise: 25/14,11,9 2 sets doubles to failure