3/31/06

Weigh in: 163.5 Body fat: 10.5
I am content with my results so far. I have lost 8 pounds and 3 percent bf in 3 months, this will be a good pace for an October show.

Back and Hams

Bent over rows: 3 warms, 195/8,8 drop set
Close Row: 1 warm, 110/10 115/8 drop set
Deads off of plate: 275/8,9,9 (this is standing on a 45# plate. Increases range of motion)
Lat Over: 100/10,10
Leg Curls: 50/11 60/8,6 drop sets

3/30/06

Rest/ Cardio bike for 22 mins.

Chest:

Today was the last day for super charge! I will give it a break for a couple of weeks. It should be interesting to see how my energy will be. But again, I feel that I got use to it over the past two weeks.

In Db Press: 2 warms, 85/8,8,6
Flat Db: 85/8 65/10,9
Mid Fly: 50/12 55/9
Dips: 2 sets

Upper ab work: 4 sets



3/29/06

Quads:

Great workout today due to changing the routine.

Leg Ext: 2 warms, 125/10, 130/8
Hack Squat: 2 warms, 205/10, 205/13
Squat: 1 warm, 225/10,10
Lunge: 40 2 set to failure

Arms:

Again, short on time but an intense workout

Bar Curl: 2 warms, 75/11,9
Tri Press: 2 warms, 75/8,6
Alt Db Curl: 1 warm, 35/8 40/6
Db Ext: 30/10, 35/7, 30/11

First time I did Alt Db's in over 2 months, and the barbell curl was with the short bar. My forarm is about 90 percent.



3/26/06

Delts and Calves:

Mixed things up due to training late at night. Energy level was down but all in all a good workout.

Shrugs: 1 warm up, 185/12,12,11
Side Lateral: 25/12, 30/11, 35/9,8
Front Raise: 1 warm up, 55/11,10,9

Calves: 4 sets ss with Lower abs

Back and Hams:

Lat Pulldowns: 2 warms, 120/9 130/7 1 drop set
T Bar Rows: 1 warm, 120/10,8,8 1 drop set
Deads 1 warm, 315/8 365/5 1 drop
Leg Curl: 50/10,8,7 1 drop


2/24/06
Rest/ Cardio

Bike for 22 min


2/23/06

Chest:
Palm In Press Incline Db: 35/14 45/12 55/10 65/9 drop set
Flat Db: 85/7,7 65/11
Dips: 3 sets

Abs: cable crunches

Quads:

Leg Press: 3 warms, 585/8,8 drop set
Front Squat: 2 warms, 205/8,7
Leg Ext: 100/12,10,9

This wiped me out this time! I made a few gains as far as reps and weight moved. I think the front squats is what pushed it over the edge.


3/21/06

Arms:
Tried some barbell curls for the first time in over 2 months. I still cant use the straight bar, so I used the curved bar after doing a fw sets of wrist curls. The weight was light but mostly pain free

Bar curls: 50/12 60/10 70/9,10
Tri Press: 45/12 60/10 70/8 80/6 drop set
1 arm preacher: 25/12 30/10,11
Db Ext: 30/10 35/7 30/11

Delts and Calves:

Push Press: 3 warms, 135/8, 145/6 drop sets
Front Raise Bar ss with Rear raise: 3 x
Side Laterals: 25/11/10

Calves:
25 doubles
10 singles
singles with 35/10,8
singles to failure

3/19/06

Back and Hams:

Mixed things up again. For some reason, why I am a little tired or not as motivated I usually go out of the scheduled order of exercises.

Lat Wide: 3 warms, 130/6,7 drop set
T Bar Row: 2 warms, 120/10,9 drop set
Deads: 225/10 315/8,8
Lat Close: 100/12,9
Leg Curls: 1 warm, 55/10,9,8

Rest Day/Cardio:

Taking the family to the shore to get away for the night!

3/17/06

Chest:

I mixed things up today due to feeling tired. So I didnt lead off with a heavy exercise. The end result was really though.

Incline Fly: 2 warms, 55/12,13
Flat Db: 1 warm, 85/8,6 1 drop set
Dips: 4 sets to failure

Abs: 2 warms, 2 sets weighted pulldowns

Quads:

Leg Press: 3 warms, 585/7,7 1 drop set
Front Squat: 2 warms, 200/8,9
Leg Ext: 100/10,9
SS with
Split Squat: 50/12.11

3/15/06

Rest Day/Cardio for 21 min.

Arms:
Not bad and the forearm is almost there. Hoping in a couple of weeks it will be almost heeled. It has been just about 3 months.

Wrist Curls: 4 sets
Tri Press: 2 warms, 70/8, 77/6
Cable Curl: 2 warms, 50/11,10
Db Ext: 30/10,11,9
High Cable curl: 15/12, 20/10
1 arm ext db: 20/12,14

3/13/06

Delt and Calves:

Push Press: 3 warms, 135/8,6 drop set
Front Raise
SS with
Rear delt rais: 3 rounds
Side lateral: 25/12,11
Calves: doubles x 25, singles x 12, singles/30 x 12,11 ftop set

Back and Hams

Leading off with Deads again, but will do higher reps instead of singles or doubles.

Deads: 3 warms, 315/6, 365/4,4 drop set
Lat Pull close: 100/10, 110/10 120/7,7
T Bar Rows: 50/12 85/10 120/7,7
Leg Curl: 50/10 60/7,6 2 rest pause sets

Weigh in, 164.5 10.2 BF
Happy with the current results.

Chest:
Flat Db: 2 warms, 85/8, 95/7,6 1 drop set
Mid Bar Press: 155/8,8,7,7
Dips: 2 set
Flat modified fly: 45/12,9





3/10/06

Quads:

Lead off with the leg press for the first time in over 2 months. Was not as strong, but that the numbers will be back

Leg Press: 3 warms, 585/4,6 2 drop sets
Front Squat: 135/8, 175/8, 195/8 1 drop
Leg Ext ss with split squat: 2 rounds (a true burner combo)

Rest Day/Cardio

Bike for 20 mins.

The week has been pretty good as far as eating clean. Looking forward to weighing in on Saturday to see if I lost any BF!

Arms:

The forearm is about 75 percent healed

Wrist Curls: 4 sets high reps
Bar Ext: 2 warms, 75/10, 80/6,6 drop set
Preacher Curl: 40/12, 50/10, 60/12,9
Rope Press: 35/10, 45/8,6
Con Curls: 30/10,11,10
Dips: 3 sets




3/7/06

Delts and Hams

Db Press: 2 warm ups, 65/10, 75/8,7
Sider Lateral: the ladder! 2x
Bar Shrugs: 185/11,10,9
Leg Curls:50/12. 60/10, 65/8,7 drop set

Back and calves:

Bent over row: 3 warm ups, 195/8,8 drop set
Lat Pulldown: 100/10, 110/9,8,7
Deads: 225/8. 275/8, 295/7,7

Cavlves: 1 warm up, 3 sets to failure with singles.

Chest:

Great workout today!

In Db 2 warmu ups, 85/8,8,7
Flat Db: 85/8, 65/9,8
Dips: 3 sets
Mid Inc Fly: 45/13,12





3/4/06

Rest day due to working and a b-day party.

Weight was still the same as last Saturday.

Quads:

Did the reverse today due to lack of energy, but the result was still great.

Leg Ext: 2 warm ups, 125/10,10
Leg Press: 2 warm ups, 490/9,8
Squat: 2 warm ups, 275/5,6
Lunge: 40/11


3/2/06

Rest:

Cardio: Bike 22 min

Arms:

Wrist Curls: still rehabing the forearm, but its geting better.
Tri Ext: 2 warm ups, 75/10, 80/8,7 drop set
Preacher curl: 40/12, 50/10, 55/11,10
Rope Press: 32/12, 42/10, 47/6
Con Curls: 30/10,12
Dips: 2 x

Few sets for the abs!