Hams and Biceps

Stiff Leg Bar: 2 warms, 175/10 195/8,8
Leg Curl: 1 warm, 60/9 65/5 drop set
Preacher Curl: 2 warms, 80/8,8
Alt Db Curl: 30/8,8
1 arm cable: 15/14


7/29/06
Delts, Triceps, some posing in the eve.

Db Press: 2 warms, 65/10, 75/7,6
Bar Shrug: 2 warms, 205/6,6 drop set
Side Lateral ss with Rear raise: 2x
Close Grip Bench: 1 warm, 135/10,9,8
Tricep Pressdown: 1 warm, 60/10,9

Rest Day, but will do some posing!

Weigh in: BW=151, BF Device=6.7, Calipers: 3.8 total of 13. For the calipers, I hoping for it to go down, but in due time, I am pinching more skin then fat. So there may not be a change in the numbers

The BW goal is 150 at the 6 week mark, all is steady.



7/27/06

Back and Calves:

Nice workout today!

Pull Up: 1 warm up with Rack, 8,7,7 drop set with rack
Db Bench Row: 55/10,10,9
Db Deads: 1 warm, 105/8,7
Lat Under: 85/11,9
Calf: 5 sets

Quads:

Little tired prior to workout, so I change it up a bit.

Leg Press: 1 warm, 225/20,20,20,20,20
Squat: 2 warms, 225/9,10
Walk Lunge: 2 set with 35#

Was toast at the end!

Chest:

Mid Db Press: 2 warms, 85/10,8,6
Flat Bar: 1 warm, 175/8,7 drop set
Incline PIP: 50/9,9
Dips: 2 sets
Ab work: 4 sets


7/24/06

Biceps and Bike for 15min.

Short Curl Bar: 3 warms, 90/8,7
Con Curl: 25/12,11
Cable Curl: 45/10 50/9

Hams and Posing

Leg Curl: 2 warms, 65/10 75/5,4 drop set
Single LC: 1 warm, 25/12, 27/9
Ball LC: 2 sets
15min of posing

7/26/06
Delts and Tri's:

Seated Side Lateral: 2 warms, 30/10 35/7 drop set
Front Raise Bar: 1 warm, 65/10,10
Mid Delt Press: 65/12,9,8
Db Shrug: 65/12,10
Tri Bar Ext.: 65/12,9,8
1 arm rope press: 15/10,10
Dips: 1 set

Weigh In!

BW: 152.5, up 1/2 #, BF: 6.5, down 1/2 percent. Happy with the look. The weight goal is to be at 150 at the 6 week out mark and too hold it for a couple of weeks.
The picture is starting to become more clear now. From one week out, I would like to lose 4 to 5 more pounds of fat to put me at 147-8. Thats if the hand held device is accurate.

Back and Calves:

Pull ups: 4 sets
T Bar Row: 2 warms, 130/9 drop set
Lat Under: 100/8,7 drop set
Db Row: 65/14
Calf: 3 workings sets

Quads:

I felt like squating a little bit heavier then normal and it felt great. I will continue to squat as long as the knee and back are ok!

Leg Ext: 2 warm ups
Squat: 3 warms, 275/4,5 drop set
Leg Press: 270/12 360/12 450/10
Split Squat: 65/15,17
Walk Lunge: 35 x 1

Chest and Abs:

Great chest training today.

Mid Db Press: 2 warms, 85/9,8,8
Flat Bar: 1 warm, 170/9.8.8
PIP: 50/9,9
Dips: 2 sets
Ab work: 4 sets

Bi's and bike for 18 minutes

Bar Curl: 2 warms, 85/9 90/9
Con Curl: 30/10,9 drop set
Cable Curl: 1 warm, 50/8

7/17/06

Hams and Abs:

Leg Curl: 2 warms, 60/10 70/8,7 drop set
1 Leg Curl: 1 warm, 25/11,9
Ball Leg Curl: 2 x
Some Abs

Delts and Triceps:

Seat Side Lateral: 2 warms, 30/9,8,9
Front Raise: 1 warm, 65/9,9
Mid Db Delt Press: 65/11,8,7
Db Shrug: 65/12,10
Rope Press: 1 warm, 40/11,8
Bar Ext: 1 warm, 65/11,10
1 arm press: 15/12




7/15/06

back and calves:

Lat Wide: 3 warms, 130/9,8,8
T Bar: 2 warms: 130/8,8
1 arm row: 65/11,10
High Pull: 35/13,12
Calf work: 5 sets

Weigh in:

BW: 152, BF calipers: total # = 13, %=3.8, Hand Held: 6.9

Happy with the results. The goal is too lose a little bit more and hold it and maybe start eating more!

Quads:

Leg Press: 3 warms, 540/10 585/5 405/16
Front Squat: 2 warms, 175/10
Split Squat: 1 warm, 65/15,16
Leg Ext: 75/12,11

Chest:

Mid Inc Db Press: 2 warms, 85/9,7,6
Flat Bar: 1 warm, 165/8,9 drop set
In PIP: 50/9,10,10
Dips: 1 set
Upper Ab work: 3 sets

Bi's and posing

Bar Curl: 2 warms, 85/8,8
Con Curl: 30/10 25/12
Cable Curl: 45/10,10
Posing: 15 minutes

Hams and Posing

Leg Curl: 2 warms, 60/10 70/7,6 drop set
Single LC: 1 warm: 25/10,9
Ball LC: 2 x
Posing: about 15 minutes

Delts and Tri, abs

Side lateral: 2 warms, 35/10 40/6 drop set
Front Raise Bar: 1 warm, 65/10,8
Mid Db Press: 1 warm, 65/10,9
Db Srug: 65/12 75/9
Tri Bar Ext: 1 warm, 70/10,8 drop
Rope Press: 30/10,8 drop set
Low ab work: 3 sets

Back and Calves:

Lat Wide: 3 warms, 130/8,7
T Bar: 1 warm, 120/9,8,9
1 arm db: 65/12,10
Pullover: 65/13
Calf work: 5 sets


Quads:

Great workout, really pushed since the knee was feeling better.

Leg Press: 3 warms, 540/9,8 450/15
Squat 2 warms, 245/8,8
Leg Ext: 75/18,14
Walk Lunge: 30/16

7/8/06

Chest and Abs

Flat Db press: 3 warms, 95/6,5 drop set
In Db press: 65/10,9,9
Dips: 2 set to failure
Flat Fly: 40/10,10
Ab able Pull: 3 set

Hams and Bi's

Stiff Leg Db: 2 warms 95/10,11,9
Leg Curl: 1 warm, 60/7,6 drop
In Db Curl: 2 warms, 35/10, 40/6
Bar Curl" 65/10 70/10,9
1 arm cable: 15/12,12

Finished with some posing. Starting this weeked, I will pose at least 2 x per week.



7/5/06
Rest Day

Delt, Tri's, abs:

Push Press: 3 warms, 135/8.7
Side Cable: 1 warm, 22/10 drop set
Front Raise Bar: 1 warm, 55/11,10
Weight Tri Dips: 1 warm, 25/12,10,9,8
Db Ext: 30/8,7 drop
Low ab work

Back and Calves:

Bent over row: 3 warms, 185/8 195/6 drop set
Lat Over: 2 warms, 115/8,7
Deads: 225/6 275/6 295/6,6
Calf Weighted: 2 warms, 90/13,12 drop singles

Made it through 6 weeks of deads, 3 of them with just db's but happy! For the next 3, I will stay away from them, but bring in pull ups.

Quads:

Simple but very effective today. I keep the reps slower and more controled than usual due to my nagging right knee!

Leg Press: 3 warms, 475/10,12,11
Squat: 2 warms, 235/8,9
Walk Lunge: 30 2x


7/1/06

Chest and abs.

Flat Db Press: 2 warms, 75/10 95/6,5
Inc Db Press: 65/11,10,9
Weighted Dips: 25/11,10 drop
Flat Fly: 40/12,11
Ab Cable Pull: 3 sets