Hams and Bi's, weigh in!

BW: 154.5 BF hand held: 7.9, Calipers: total was 14. Down 1/2 since last time which equals still 4.8.

Stiff Leg DB: 2 warms, 95/10,9,8
Leg Curl: 1 warm, 55/10 57/7 drop set
In Db Curl 2 warms, 35/8,7
1 arm Cable: 20/10,8
Barbell curl: 45/17,16



6/29/06

Rest/ Some Posing

Delt, Tris and Abs

Push Press: 2 warms, 115/10 135/7,7
Side lat cable: 17/10 20/10 22/9
Wide Up Rows: 65/10 85/8,8,8
Tri Dips: 1 warm, 25/11,10,9
Db Ext: 30/9,7 25/10
Low Ab work: 3 sets

6/27/06

Back and Calves:

Bent Over Rows: 2 warms, 160/10 180/8 190/7,7
Lat Wide: 1 warm, 110/10 120/7 drop set
Deads: 2 warms, 275/6,8
Calves: 1 warm, 45/20 70/13,12 drop set

Quads:

Mix things up and it went well.
Diet note: Since I have been stuck at the same BW and BF, I will be adding a serving of carbs 2 x per week. This should stimutate the bf some more since I think the body is in slow down mode!

Leg Press: 3 warms, 450/10,11,12
Squat: 185/7 215/7 225/10 drop set
Wall Ball: 50/14,15

Chest and abs:

New routine for chest today, and the workout was a little bit fast due to the little guy with me.

Flat Db: 2 warms, 85/9,8,8
In Db: 65/10,9,8
Weight Chest Dips: 25/7,6 drop set
Flat Fly: 40/11,10
Cable Ab Crunch: 3 sets



6/24/06

Rest Day

Hams and Bi''s, and weigh in!

BW: 155, BF: 7.8
Content with weigh in, BF went down but weight is still the same. I feel slightly leaner week after week. 16 more weeks to go! The goal is to be steady at 150ish between weeks 10 and 8.

Stiff Leg Db: 2 warms, 85/10 95/8,9
Leg Curl: 50/8 55/8 57/6 drop set
Wide LP: 135/20,20
In Db Curl: 2 warms, 35/8,7
1 arm Cable Curl: 20/9,8

Delts and Tri's

Push Press: 2 warms, 115/10 125/8,8
Side Lat Cable: 1 warm, 20/9,10
Upright Row: 1 warm, 75/10 95/7 drop set
Weighted dips: 1 warm, 45/6,6 drop (first time for this, will use lighter weight nest time)
Db Ext: 1 warm, 30/9,8
Low ab work!

Back and Calves:

Started a new routine and will do this one for 3 weeks.

Bent Over Rows: 3 warms, 175/8,7,8
Lat Wide: 2 warms, 115/10 120/8
Deads: 2 warms, 265/6,6
Weighted Calf Raise: 5 sets

Quads:

NOt a bad workout considering how run down I have been for the past couple of days.

Squat: 2 warms, 185/8 205/8 225/8 245/8 185/12
Leg Ext: 90/12 100/10,9 drop
Leg Press: 225/16 315/15

I was spent when I was done!

Chest and Abs

Great workout today, because the energy was up due to eating more over the weekend.

Mid Bar: 3 warms, 185/8,8,7
Flat Db: 65/10,9,9
Dips: 2 sets
In Fly: 45/10,8
Ab pull: 3 sets

Hams and Bi's

Leg Curl: 2 warms, 60/10 70/8,7 drop set
Stiff Leg Bar: 2 warms, 195/10,9
Bar Curl: 2 warms, 95/6 drop set
Con Curl: 30/10,9
Cable Curl: 45/10,9


6/17/06

Rsst Day: Not planned, bur I worked all day then went to a contest at night.

Delt and Tri's

Db PRess: 2 warms 65/10,10,8
Side Lateral Ladder: 3 x
Db Shrug: 1 warm, 95/7,7 drop
Close Grip Bench: 2 warms, 150/8,8,7
Tri Press: 1 warm 60/9,8

Again, moved the weight by a few reps more.
Today was weigh in: 156 bw and 8.5 bf. Both numbers up! Not to worry, I will continue what I am doing for another week, and then I may add a re feed day in, to kick start my hormones to burn fat.
To compare to last years prep, I was at those numbers about 8 weeks out! This Saturday makes it 17. The first goal is 150ish at 8 weeks out.

Back and Calves;

Pretty good today and made a little progress from the last workout.

Lat Under: 2 warms, 120/9 130/8,8
T Bar: 80/10 105/10 130/8 drop set
Db Deads: 1 warm, 95/10,10
Lat wide: 100/12 110/9
Calves: 2 x 20 doubles, then seated singles for 3 sets

Rest Day!

And needed

Quads:

Great workout today.

Squat: 2 warms, 195/10,10,10,10,11
Leg Ext: 85/12 95/12 100/9 drop
Hack: 100/10 145/10 170/12
Step Lunge: 35/15

Chest and Abs:

Mid Bar Press: 3 warms, 185/8,7,6 drop set
Flat Db: 65/9,9,8
Dips" 2 x
In Fly: 40/12 45/10

Ab pulldowns: 3 sets



6/11/06

Hams and Bi's

Leg Curl: 2 warms, 60/10 70/7 drop set
Stiff: 2 warms, 185/10,9
Glute Thrust: 3x
Bar Curls: 2 warms, 85/10,8
Con Curl: 2 sets

Finished with outdoor sprints. 5 x

Delt and Tri

Db Press: 2 warms, 65/9,7,6
Side lateral ladder: 3 x
Db Shrug: 1 warm, 95/8,7 drop set
Close Grip: 2 warms,145/8,8
Tri Press: 1 warm, 60/11,10

Nice quick workout, finished it with some posing.

Back and Weigh in.

Same as last week, 155, 8 percent, but I feel tighter and I am not concerned.

Lat Under: 3 warms, 125/9,8
T Bar: 80/10 105/10 130/7 drop set
Db Deads: 65/10 85/10 95/11
Lat Wide: 100/12,11
Calf

Made some gains and pleased.
18 weeks pic now added,
http://franco_j.tripod.com/2006propics.html

Rest Day!

Quads:

Take caution today since I squated for the first time in a long time. The back is just about 100 percetn but the right knee is still off. All in all is was an effective workout.

Squat: 2 warms, 185/10,10,10,10,12
Leg Ext: 85/14 95/12,9 drop set
Hack Squat: 90/10 135/10 165/10
Step Lunge: 30/15

I will increase the weight on all movements next time.

6/6/06

Chest and Abs

Mid Bar Press: 3 warms, 185/7,7,6
Flat Db: 65/10,9,10
Dips: 3 sets
In Db Fly: 40/12,12

Really good chest workout today. Finished with weighted ab pulls.

Hams and Bi's

LEg Curl: 2 warms, 60/10 70/6 drop set
Stiff Leg Bar: 2 warms 175/8,9
Leg Curl Ball: 2 sets
Preacher Curl: 2 warms 80/9,8 drop with o bar curl
Con Curl: 30/9,10 drop with o bar curl

First time I did stiff legs in a long time. Felt good but my grip was weak!

6/4/06

Delt and Tri's

Stayed away from delt press today because the back was stiff.

Side lat: Ladder 3x
Front Raise/Rear SS: 3x
Db Shrug: 65/12 85/9,9 drop
Close Press: 2 warms, 145/8 drop set
Tri Press: 50/12 60/10,9

Back and Calf:

Lat Puldown, close/palms up: 2 warms, 120/10 125/8,7
T Bar Row: 2 warms, 120/8,8
Db Deads: 65/12 85/12,12
Lat Pulldown wide: 105/10,9
Calf and Ab work.

Not a bad workout, but my son joined me! So, I had a couple of extended rest periods.

Rest Day/Weigh in.

Current weight 155, the same as last week, but I am content with that because I dont want to lose to fast.

Body Fat, Hand held device, 8 percent again, which is fine, but calipers were down 1 point, and I am happy with that.

Quads:

Trained early today, about 9am, due to busy schedule. All in all a good workout and made some progress from last week.

Leg Press: 3 warms, 460/11 drop set
Front Squat: 140/10 150/10 160/11
Leg Ext: 77/15 87/12
Split Squat: 55/15 65/15

Knee was a little tender but I think its getting better.