Hams and Delts

Leg Curl: 2 warm ups, 60/10, 70/6.6 drop set
Stiff with Db's: 65/12. 85/12,11,11

Delts
Rushed so I super setted 3 exercises



2/27/06

Back and Calves

Bent over rows: 2 warm ups, 195/7,7 drops set
Lat pull wide: 100/10, 110/9,8 drop set
Deads: 185/10, 275/8,9
Close row: 100/11.10

Chest:

Not a bad workout considering it was earlier in the morning than normal

In Db: 2 warm ups, 80/10,8,8
Flat Db: 80/7, 65/10,0
Dips: 2 sets
Mid Db Palms in: 45/11,11

Quads:

Tired going into the workout, and all the intention to use lighter weight when squating. After my 2 set with 225, I changed my mind. It ended up being a great workout. Just for kicks, I did a couple of singles

Squat: 2 warm ups, 225/8.8 315/3, 365/1, 385/1, 225/12
Leg Press: 270/15, 360/12,11
Leg Ext: 100/8,7 drop set

Rest Day:

Bike: 20 mins.


2/23/05

Arms:

Did some bi's but was cautious.

Wrist Curls: 4 sets
Tri Bar Ext: 2 warm ups, 80/7,6 drop set
Preacher Curl: 40/12, 50/11,11
Rope Press: 30/12, 40/10, 42/10
Con Curls: 25/12, 30/11
Tri Dips: 2 sets to failure

Hams and Delts:

Hams
Leg Curl: 2 warm ups, 60/10, 70/7,6 drop set
SLDL: 2 warm ups, 225/7 245/6 drop set

Delts
Db Press: 2 warm ups, 65/10 75/6
Side Lateral: uo and down the ladder 2x
Bar shrug: 155/17,14


2/21/05

Back and Calves

Bent Over Row: 2 warm ups, 175/8, 195/6,6 drop set
Lat Pull Wide: 100/10, 110/9,8,8 each set to failure
Db Bench Row: 55/11,11,10 each set to failure

Calves:
Doubles/20 reps
Singles/10 each
Singles, 30/11,10

Chest:

Good one today, focusing on reps with chest, not so much heavy weight.

In Db: 2 warm ups 75/9,9,8
Flat Bench: 155/10, 165/7.7 drop set
Dips: 2 x body weight
Mid In. Palm in press: 45/10,10

Chest is a weaker body part for me. I now think that feeling out and controlling the weight will bring greater results than doing reps below 6 reps with heavier weight.

Quads:

Squat: 3 warm ups, 295/5, 335/3. 365/2,3 Drop set w/225
Leg Ext: 100/12, 110/8,8 each set to failure
Hack Squat: 135/14,13 each set to failure
Lunge: 40/8


Great workout today! No distractions.

Rest Day,

Doing cardio for 25 mins.

Weigh in: 167.5, Body Fat: 11.2 percent
Lost one pounds and some BF, happy with current progression.


Friday:
Arms: Pretty Good

Thursday:
Hams and Delts:

Back and Calves:

I am switching out hams and calves since I will be taking a fews weeks off from deads.

Bent over rows: 2 warm ups, 185/10 205/6,6 155/11
Lat Pulls: 100/10, 110/10. 120/7.6
Rope Rows: 100/9, 85/11.10
Pullovers: 65/13 75/13
Calves: 2 sets doubles, 3 sets singles

Tues Feb 14th:

Chest:

Ok workout today, my shoulder was bothering me a little bit so I kept it light.

Flat Bench: 3 warmups, 195/8.8,6 drop set
Dips: 4 sets to failure
Mid Db Press: 65/10,8 55/11

Good pump, and sore today.

Quads:

Back on track today. Made some gains from the last time I did this workout.

Leg Ext: 75/12 100/10 125/11.8
Leg Press: 270/10 405/10 470/12.8
Squat: 185/8 225/8 255/8.8

Snow Day!

I had planned on training arms, really just Tri's and cardio, but do to shoveling for a couple of hours, I decided to not train.

Rest Day!

Going to the car show.

Weigh in.
168 bw, 11.8 bf
Dropped 1/2 from both.

I am content with either 1/2 or 1 pound loss now, since my non fat weight goes up slowly.

Delt and Calves

A pretty good workout considering it was limited due to watching my kids.

Delt Press: 2 warm ups, 65/10 75/8.7
Front Raise Bar: 45/10 55/10 65/8
Side Laterals: up and down the ladder 2x
Db Shrugs: 85/13/11

Calves: 4 sets of singles to failure, non stop no rest
3 way angle doubles for 1x

Back and Hams

Deads: 3 warm ups, 315/5 375/3 415/2 285/10
Lat under: 100/10 120/10 130/6 110/9
Close Row: 110/6 100/9 85/10
Leg Curl: 50/10 60/10 65/6 50/8

Not bad today, but could have been better. I worked out earlier than normal due to clients.

Chest

Today I lead off with flat bench to protect the forearm. Have not done flats in a few months. It was a decent workout, not the best.

Flat: 3 warm ups, 175/8 195/8 205/7.6 then 2 drop sets
Dips: 3 sets to failure
Mid Inc db press: 65/12.11.9

For doing flats, weight is not an issue, its about feeling it out with the chest up high to get that extra squeeze

Quads:

Today I did squats after a few weeks of not leading off with them. It went really well.

Squat: 4 warm ups, 275/5 315/3 335/3 355/3 225/12
Leg Ext: 100/11 110/8 100/9
Hack: 135/16 160/12

I was wasted and pumped after this workout!

Before photo's (not that clear)

Rest day from weights

Bike for 20mins

Arms:

With my forearm acting up more, I avoided the bi's again!
In place of the bi's I did some wrist curls to get the blooding pumping in the area to help heel it.

Tri Press: 50/12 65/10 80/8,5 60/10
Lying Tri Ext: 65/12.10.9
1 arm rope press: 20/12.10

Abs
10 min cardio

Weigh in at 169lbs and 12.3 percent BF
Last month I was 171.5 13.5

Delts and Calves

Today was a quick one because I was a little tired from the previous night and then working a longer than normal Saturday.

Standing Db Presses (these are harder than seated: 25/20 40/14 50/12,9,8
Upright Row O bar: 65/12 95/9,8,8
Floor F and R raises: 15/10 20/7 15/8

Calves
Doubles: 3 sets to failure

Back and Hams:

Today I started using Labrada's Super Charge. It does give you a kick.

Deads: 135/10,10 225/8 315/5 365/3 405/2 275/11
Lat Pull Close: 100/10, 120/9 125/7 105/9
1 arm db row: 65/9,8
Leg Curl: 50/10 60/9 65/6 50/9

Chest:

Another great workout today.

Flat Db Press: 45/15 65/10 85/8 96/6 105/4 65/12
Mid Incline Bar: 145/8 155/8 165/7,7
Dips: 2 sets
Incline Fly: 50/10 40/12

I received my Super Charge today and I am looking forward to using tomorrow prior to deadlifts

Quads

Great workout today. Again I mixed things up with the order like I did last week. When I squat last, the knees and joints are well warmed up but I am no where close to normal max weight when I lead off.
I went to complete failure on the last two sets of each exercise.

Leg Extension: 75/12 100/12 125/10 100/11
Leg Press: 235/10 370/10 460/11,10
Squat: 185/8 225/8 245/7,7
Step Lunge: 40 x 14