Chest:

Great Chest workout today. Again made some progress after doing the same routine 3 x. I will change over to a different routine after my quad workout.

Mid Db Press: 2 warms,85/9,7,7
Flat Bar: 140/10 160/9,9
PIP Press In.: 50/10,11
Dips: 2 sets

Hams and Bi's

Made a few rep increases, pretty good workout.

Single Leg Curl: 20/14 25/14 30/12
Lying Leg Curl: 50/10,9,9 drop
Incline Db Curl: 2 warms, 35/8 40/6
Alt Db: 35/7,7
1 arm cable" 20/12

Delts and Tri's

Side Lateral: 2 warms, 35/10 40/8 drop set
Front Raise: 1 warm up, 60/8,10
Mid Delt Db Press: 1 warm, 65/11,9
Db Shrug: 65/15,14
Tri Ext: 1 warm, 70/9,8,7
Rope Press: 30/10,9,9

5/28/06
Back and calves:

Train in Ocean City. Didnt keep track of weight except for the deads

Lat Over: 5 sets
Hammer Close row: 3 sets
Deads: 135/12 225/8 315/4 225/12 (felt good, but 315 was really heavy!)
1 arm row: 2 sets
Donkey Calf: 5 sets


5/27/06

Rest Day

Quads and Weigh in:

Body weight: 154.5 and BF: 7.9
The last two weeks have been good but I am concerned with the rapid weight loss. I will reassess next weigh in. The caloires have been the same and I actually added the past week another serving of whey. Taking tomorrow off!

Quads:
Leg Press: 135/10 225/10 315/10 405/10 450/10, drop set
Front Squat: 135/10 145/8,11
Leg Ext: 75/14 85/12
Split Squat: 50/15 55/15

Nice pump and was carefull of back. For some reason, the knee was hurting again!

Chest:

Nice workout today, and I put my routine together! There will be tweaking, but I like what I have come up with. I will be 20 weeks out from this Saturday and the diet is going well. I will weigh in tomorrow, and take pics within the next week to compare them from 5 weeks ago.

Mid Db Press: 2 warms 65/10 85/8,8,7
Flat bar: 135/10 155/9,8
PI incline press: 45/10 50/9
Dips: 12, 11

Made some rep increases from last week.

Rest Day!


5/23/06

Hams and bi's

Single Leg Curl: 17/15 22/15 27/13
Lying Leg Curl: 50/9,8,8 drop set
Incline Db Curl: 2 warms, 35/8,9
Alt Db Curl: 35/9
1 arm cable: 20/12,12

Completed a few extra reps with the some weights this time. Good workout.

Delt and Tri

Side lateral: 2 warms, 3035/10 40/6 drop set
FR Bar: 1 warm, 55/10 60/8
Db Delt Press: 1 warm, 65/11,10
Db Shrug: 65/12,11
Tri Bar Ext: 1 warm, 75/9,6 drop set
Rope Press: 30/9,8,7

Ab work


5/21/06

Back:

Lat over: 2 warms, 120/9,9,8
Db Bench Row: 55/10,10,9,8
Close Row: 95/11,11,10
Db Deads: 65/12,12

Made some progress from last back workout and tried db deads.

Quads:

First time I trained them in 13 days! Plus, I did an early morning workout do to busy schedule today. So I took things really easy!

Leg Press: 1 warm, 180/20,20,20,20,21
Front Squat: 65/10 85/10 105/10
SS with
Split Squat: 40/10,10,10

Felt pretty good after, I am curious to see if there will be soreness tomorrow, even with the light weight. I plan on using this routine but adding weight and maybe one more movement.

Rest Day/Weigh in

BW: 157, BF:8.5

A 3 pound loss and close to 1 percent bf loss in 2 weeks
I will use the calipers later to day.

5/18/06

Chest:

Not bad, little tired going into the workout. The strength was down, but I was content with the workout.

Mid In Db: 2 warms, 85/8,7,6
Flat: 135/10,11,12
In Db PI: 45/10 55/9,9
Dips: 2 sets

Hams and Bi's

Single Leg Curl: 15/15 20/15 25/14
Lying Leg Curl: 50/7,7,7 drop set
Incline Db Curl: 2 warms, 35/7,9
Alt Db Curl: 35/8
1 arm cable: 20/10,11

Little ab work.

Good workout today. With biceps not a priority muscle, I can really focus on the hams.

First day I worked out in alomst 2 weeks! I am glad that I took the proper rest to heal the back, plus taking a break was good mentally also. I was feeling guilty but now the batteries are recharged and ready to go.

I am still doing a 5 day split but with a couple of changes. I am doing tris with delts and hams with bi's. This will spread things out a bit and give a new flavor to my training. Today I did delts and tri's

Side lateral: 2 warms, 35/9,9,10
Front Raise: 45/10 55/9,9
Delt Press: 45/12 55/10,9
Db Shrug: 65/12,11
Tri Ext: 55/12 75/8,6 drop
Rope Press: 30/9,8 drop

Almost one week that I have not trained, and it looks like I will give it another week.
Its frustrating, but I need to heal properly.

I will weigh in tomorrow, because I am still eating pretty clean.

Rest Day/Weigh in!

Drop 1/2 pound so I am down to 160 with 23 weeks to go. Also, my BF with the device read 9.5 this morning and total calipers was 17. Pleased with current results. Now I need to heel the back, and plan on resting/no workouts for a few days.

Chest:

Feeling a tad better, but still a long way to go. I will have to modify my quad and back routines for the upcoming weeks.

Mid Bar Press: 3 warms 185/9,7,7 drop
Dips: 3 sets
Inc. PIP: 45/12 50/9 45/10

Pretty good chest workout. Didnt push it though. I am planning on taking at least 2 days off before I train my back. But when I do, no rows!

Quads:

Woke up this morning feeling more stiff! Its well over a week since I hurt my back and still about the same. So I still trained quads, but very lightly to get the blood flowing. Came away feeling ok and not making it worse.

Arms:

Preacher Curls: 2 warms, 80/8,8 drop
Close Grip: 2 warms 145/8 155/8,8
Alt Db: 35/10 40/8,7
Tri Press: 55/10 70/10,8
Con Curl: 35/14
1 arm Press: 17/15

Nice arm workout today. I started V12 yesterday and the good pumps are kicking in.
I avoided standing bar curls to protect the low back. I came away from this workout not making it worse.



5/1/06

Hams and Delts:

Leg curl: 2 warms, 60/10 67/6,6 drop set
Single stand curl" 20/12 22/12 25/10
Upright row O bar: 2 warm, 95/8,9
Side Ladders: 3 x
Low Delt Press: 1 warm, 65/10,9,9

Pretty good workout, back is still tight and sore.