Rest day:

Llght cardio: 25 mins

Check in: BW, 170 BF, 12.2
Content with the body fat at this weight.
Earlier this week, I found out the video project will be postponed. So, I came off the diet a bit. No biggie for both. I plan on eating clean because I would like to be at 165 and hold with less than 10 percent. Time frame, two months.

Back and delts:

Nice workout today and made some good lifts with bent over rows.
Back is still a tad tight, so I didnt go nuts with the heavy weight on the deads, but still effective.

Bent over row: 2 warms, 185/5 215/5 235/4 185/10
Close pulldown: 100/10 110/9,8,8
Trap bar deads: 185/10 275/8 295/8
Front Raise bar: 2 warms, 75/8,8
Db shrugs: 85/9,8 75/9,8

Chest and arms:

A solid workout today, but was just a little off. Not sure what was up. Regardless, made a couple gains.

In db fly: 2 warms, 65/8,8,7
Flat db press: 75/9,9,8
Mid incline 1.5 reps" 135/5,5,5
Short bar curl: 2 warms, 110/6,6
Short bar tri pressdown: 2 warm, 70/6,6
Con curl ss
with db kickback: 2x

Legs:

Change of routine and didnt miss a beat. This will be the last round of 3 day's before the new workout.


Leg Press: 3 warms, 540/5 585/5 610/5
Squat: 185/ 225/8 255/6 275/6
Leg Curl: 2 warms, 55/7,5
Sumo db squat: 105/14 125/9,10
Calf: High reps, 5 sets

Back and delts:

Decent workout today considering staying up late last night.
Mixed it up a little to avoid deads since my low back is still tight. All in all a solid workout.

Lat Pull wide: 2 warms, 140/6 160/6,5 drop set
Bent over rows: 1 warm, 185/8,9,8 drop set
Rope pulldown: 100/9 85/11 75/12
Side lateral seated: 2 warm, 40/6,7
Upright row bar: 1 warm, 85/9,8
Light cardio: 10 minutes

Rest day from weight training.

Cardop: 10 sprints (21min total)
Ab work Happy New Years everyone!

Chest and arms:

Fantastic workout today, and hit new PR's on In Db press with first attempt with
105's. Finished strong with a great pump.

In db press: 3 warms, 95/6 105/5,4
Flat bar press: 2 warms, 175/8,8
Mid in Fly: 40/10 45/12
Cable curl: 2 warms, 65/8,7
Rope pressdown: 2 warms, 50/7 40/8
In db curl ss
with Tricep dips: 2s
10 min light cardio.

Weight and BF check in:

BW: 167.5
BF% hand held: 11.6

Breakdown:
Fat pounds: 19.43 LBM pounds: 148.07

The cool thing compared to last year at this weight, my BF was 1 percent higher, and I am a year older


Legs:

Good workout today. Hit a new PR with front squats.

Leg ext: 2 warms, 80/10,10
Front squat: 3 warms, 255/5 275/5 285/3 drop set
Leg curl: 3 warms, 60/5,5 drop set
Leg press: 2 warm, 360/14
Stiff leg db: 2 warm, 95/12
Calf work: BW 5 sets

Rest Day from weights.

Weigh in- 168 (will weigh in tomorrow morn with BF)
up a little but no biggie as I enjoyed X mas with my family.
I will continue to work toward losing 5 to 7 pounds by Feb 2nd.


Bike: 12 sprints.
Ab work

Back and delts:

Nice workout today. The back is better, but still tight. So I did some lighter deads at the end of the workout. Felt great. Made gains!

Lat pull wide: 2 warms, 140/6 155/6,6,6
Db bench row: 1 warm, 75/8,8,6
Bar deads: 185/8 205/8 225/12
Upright row bar: 2 warms, 95/8,7
Seated side lateral: 1 warm, 30/8 35/7 30/10
light bike: 10 min

Chest and arms:

Nice workout today and felt energized from yestersday day off.
Time to get serious with the mini diet and see what happens.

In db press: 2 warms, 85/6 95/6,6,6
Flat bar: 2 warm, 175/8,6
Mid in db fly: 40/10 45/9
Cable curl: 2 warms, 65/7,6
Rope pressdown: 2 warm, 45/8 50/8
In db curl ss
with tri dips: 2 x
Bike: 7 HIIT sprints.

Light legs.

Took it easy since my back is sore, and I was tired this morning. I felt that a good walk through was enough since I have been busting chops the last two months.
I will take off tomorrow, my do light cardio early in the morning.

Happy Holidays and Merry Christmas!

Rest day:

Bike: 12 sprints
Ab work.

Back and delts:


Started feeling great and was a good workout. Just when I did the heavier set of deads felt a tightness in the low back. THis is nothing new, but I didnt push it. So I just lighten it up and the following set.

Lat pulldown wide: 2 warms: 140/6 150/6,6
Deads: 2 warms, 315/6 365/no go 225/12 on plate and pause
Db bench row: 65/10 75/8,7 65/9
Upright row bar: 2 warms, 85/7,9
Seated side lateral: 1 warm, 30/9,9,8
Light bike: 12 mins.

Check in: 167.5
Down 2 pounds from last week. Its amazing what can happen by not eating junk for a few days!

Chest and arms:

Made great gains on first movement but then my workout became interupted. I did finish up but not worth logging.

In db: 3 warms, 95/7,6,5
chest work
arm work

Bike sprints: 7x

Legs:

Wacked them great today and nailed some personal records on the front squat and stiff leg dead lifts. The cool thing is that I have not done this routine in about 4 weeks!

Leg Ext: 60/12 70/10 75/10
Front squat: 2 warms, 225/5 255/5 275/4,4
Leg press: 2 warms, 415/12,12
Stiff leg dead: 2 warms, 265/6 275/6
Leg curl db: 1 warm, 40/9
calf work: singles 25/15,14,11 3 sets doubles to failure

Rest day:

Ab work
HIIT cardio: 12 sprints

Back and delts:

Great workout today with new motivation.
I spoke with Matt Sheply yesterday who is the founder of the OCB and Fitness & Physique Magazine, and he asked me to be involved in a new posing video project.
So, as of today, the clean up diet starts! I will have about 2 months to capture a good shape and look for the video.
So, no more junk and will start doing the sprints again.

Lat pull under: 2 warms, 145/6 155/6,6,6
T bar rows: 2 warms, 160/8 185/7,6
Db deads: 1 warms, 115/10,10
Side lateral up/down: 2 x
Front raise db: 30/8,9

Bike sprints: 7x

Chest and arms:


Mixed the order up again, and made some nice gains on the first movement. Been feeling strong lately, and pumps have been quick and staying full.
The only change in supps is that I have been using P Slin by USP labs for over a month pre workout now, and I think its kicking in!
As far as the arms today, I didnt over do it since both forearms are aching.

In bar: 3 warms, 185/5 205/5 215/5,5
Chest Dips: 3 sets to failure
Flat db press: 75/8 65/8,10
Bar curl ss with
Tri press: 4 sets


12/16/08

Legs:

Great workout today as I mixed the order from last time.

Leg ext: 3 sets to warms up
Hack squat: 2 warms, 225/5 270/5,5 180/10
Squat: 185/8 225/8 255/6,7 225/10
Leg curl: 2 warms, 55/8 45/7
Bar lunge: 135/6 145/6
Calf work: 100's

Back and delts:

Nice workout today with some good gains. Avoided deads since back was tight.

Weigh in: 169.5

Lat pull under grip: 3 warms, 145/6 155/6,4
T bar row: 2 warms, 180/7,7,7
Rope Pull: 100/8 85/12,11
Rack pullups: 1 set to failure
Db press: 2 warm, 75/6 85/5 65/8
Side lateral up and downs: 2 sets
Light bike: 12 mins