Quads:

Leg Press: 3 warms, 495/8 540/7
Squat: 1 warm, 185/11
Split Squat: 1 warm, 75/16
Walking Lunge: 1 set with 40

Nice workout today, back is sore!, So I lead of with the press.

Chest, some abs, and posing tonight:

I must give credit to dieting over a long period of time because strength has not decreased like in years past. Of course I am not as strong 20 pounds ago, but the strength is still good. And now that the body fat is low, I still need to be careful since the joints are not as cushioned.

Flat Bar: 3 warms, 195/8 205/6 drop set
In Db: 65/8,8,7
Dips: 25/11,7
Mid In Fly: 45/12
Some ab work.

Hams and Biceps and posing:

Single LC: 25/14 35/10,8
Lying Leg: 1 warm, 55/10,8 drop
Ball LC: 20 reps
1 arm Cable Curl: 2 warms, 27/7
In DB Curl: 1 warm, 30/8,10
Bar Curl: 45/15


8/28/06

Delt, Tri's

Push Press: 3 warms, 135/7,6
Side Lateral Cable: 1 warm, 22/10,9
Wide Up rows: 1 warm, 85/8,7
Front Raise: 45/14
Dips: 1 warm, 25/12,8,7
Db Ext: 25/10,8

Back and Calves:

First off, the my first contest promotion was great! We had a nice group of competitors and a decent turnout at the gate. I must thank everyone that was involved, and my wife and I are excited to do it again next year.
So, after a long day, I was looking forward to get home and relax with my family. But, the day did not end due to getting hit by another car on the way home. Long story short, the car is a mess, but I am ok. It was just upsetting that this had to happen. Anyway, with out much sleep, I still got in a good workout this morning.

Bent Over Rows: 3 warms, 185/7 drop set
Lat Wide: 1 warm, 110/9,7
Deads: 1 warm, 275/8 295/6
1 arm cable row: 1 warm, 50/9
Calf work: 5 sets

Quads and weigh in:

BW: 147.5, BF: hand held= 5.4 percent, down a little on the calipers, 2 weeks ago, total was 12.5, today it was 11.5 which still equal 3.9 percent. Need to drop 1 more MM, to hit 2.8 percent

Good workout today. I took a few pics of the legs after all pumped up.

Leg Ext: 3 warms
Squat: 2 warms, 275/7 285/6 drop set
Leg Press: 2 warms, 405/10
Walk Lunge: 2 sets with 45's

Tomorrow, day off because of the 1st annual Mid Atlantic Natural Muscle Classic.

Chest:

Flat Bar 3 warms, 175/10 195/8,6
In Db: 1 warm, 65/8,7
Dips: 2 sets
Mid Fly: 45/12,11
Little abs
Posing: 20 minutes

Hamstring, Bi's and little Abs:

Not sure what it is but this monring was a very good workout, as has been the past week. The only downfall is that I have not been practicing posing as much as I should. But I do see it picking up after this weekend due to the preperation of the contest I am promoting.

Single LC: 2 warms, 35/10
Lying LC: 50/10 55/7,6 drop set
Cable Curl: 2 warms, 55/9
Alt Db: 35/8,9
1 arm preacher: 25/14,12
Lower ab work 3 sets

Delts and Ticeps:

Another great worout today. Plus its a refeed day.

Push Press: 3 warms, 130/8,9
Side Lateral Cable: 1 warm, 20/10 22/8
Upright Rows: 1 warms, 80/8,7 drop with Front Raise
Dips: 1 warm, 25/12,10,9
Db Ext: 1 warm, 30/7
1 arm press: 15/12

8/21/06

Back: Strong workout today.

Bent over rows: 2 warms, 185/8,9,8
Lat Wide: 1 warm, 110/9 115/8
Deads: 1 warm, 275/8,9
Db Row: 65/12

Calves and abs.

Easy workout today. My wife worked and we then had dinner plans. So, I was able to squeeze in a little training.

Quads:

Great quad workout today!

Leg Ext: 3 warms
Squat: 2 warms, 275/6,6 drop set
Leg Press: 1 warm, 360/13,12
Walk Lunge: 2 set with 40's
Leg Ext: 75/15

Weigh In: 148 BW, 5.5 BF

Happy for where I am at! Strengh has been good up until this workout today, but I did train earlier than normal. Compared to last year at this point, I am leaner so I cant complain.

Chest and posing:

In Db Press: 3 warms, 75/7,7
Flat Db: 75/8 65/9,9
Dips: 25/9 drop set
Incline Fly: 45/10,11

Posing: 25 minutes

Biceps and Cardio:

In Db Curl: 2 warms, 35/7,8
Cable Curl: 1 warm, 50/7,8
Con Curl: 25/10,9

Bike, 15 minutes

Hams, little abs and posing.

Single LC: 2 warms, 30/11 32/8
Lying LC: 50/7,7 drop set
Abs: 5 sets

Posing: 25 minutes

Delts and Tri's

Push Press: 3 warms, 125/7 drop set
Side Cable: 1 warm, 20/9,10
Front Raise: 1 warm, 55/10,10
Dips: 1 warm, 25/11,9 drop
Db Ext: 25/10,10
1 arm press: 15/12

8/14/06

Back and Calves, Posing:

Bent Over Rows: 3 warms, 185/7,8,6
Lat Wide: 1 warm, 110/8,9
Deads: 1 warm, 275/8 drop set
1 arm db rows: 65/12
Calf work: 5 sets
Posing: 25 minutes

I did a short chest workout Friday morning and took off Saturday as I went to DC for my client Anthony and his show. The show was great and long!!!!
We got home around 12pm, so I was able to train Quads today.

Leg Ext: 2 warms,
Squat: 3 warms, 265/6,6
Leg Press: 225/15 315/15 360/12
Front Squat: 135/8,13
Leg Ext; 75/15

Hams and Biceps

Stiff leg bar: 2 warms, 225/6,5 drop set
Leg Curl: 1 warm, 60/10 70/5 drop set
1 arm cable: 1 warm, 22/11
Bar Curl: 1 warm, 75/8
Alt Db: 30/8,9

Practice routine a few times.

Off to D.C. tomorrow, hoping to train chest in the morning, then taking off Saturday (maybe)




8/9/06

Delts and Tris:

Db Press: 2 warms, 65/10 75/7,7
Shugs: 1 warm, 205/8,7 drop
Rear Lateral: 1 warm, 20/9,8
Close Grip Press: 2 warms, 145/8
Tri PressL 1 warm, 60/9,8
Kick Back: 20/14

Little posing at night, 10 minutes

Back and Calves:

Pull ups: 9,8,8 drop set with rack
DB Bench Row: 1 warm, 65/8,8
Deads: 2 warms, 275/10
Lat Under: 1 warm, 105/11

Calf work: 5 sets

Quads:

The latest trend I have found out is when I train past 1pm, I am a little more tired than usual. And still having the cold doest help. But all in all it was a good training day even though I didnt move a lot of weight.

Leg Ext: 2 warm ups
Squat: 3 warms, 265/5,5
Leg Press: 180/15 270/17 360/13
Walk Lunge: 2 sets with 40's
Leg Ext: 75 to failure

Rest Day, my son's baptism!


8/5/06
Chest:

Not a bad workout, but I had a busy day and still feeling a little sick.

Mid Bar Press: 3 warms, 175/10 185/8,8 drop set
Dips: 25/9,8 1 set without weight
Flat Db: 65/7 55/9,7
IN Db Fly: 40/12,12
Upper ab work: 3 sets

8/4/06

Hams and Bi's

Stiff Leg Bar: 3 warms, 205/8, 225/5 drop set
Leg Curl: 1 warm, 60/9,65/7 drop set
1 arm cable curl: 1 warm, 20/14
Alt Db CUrl: 1 warm, 35/8,7
Bar Curl: 65/12,9


Weigh in, 150, 6.4 BF

Delt and Triceps

Db Press: 2 warms, 75/7,6
Shrug: 2 warms, 205/7,6 drop set
Rear ss Side Lateral: 2 x
Close Grip: 2 warms. 145/7 drop
Tri Press: 1 warm, 60/9,8

Low ab work, 3 sets


8/2/2006

Back and Calf

Pull ups: 1 warm, 9,8,6 drop with rack pull up
Db Bench Row: 55/10,10,9
Bar Deads: 1 warm, 225/8,10
Lat Under: 85/12 95/12
Calf Work: 5 sets

Quads:

It was an effort getting the quad workout in. I did take it easier than normal but still effective.

Leg Ext: 2 warm ups
Hack: 3 warms, 225/8,10
Leg Ext: 2 sets to failure
Leg Press: 2 warms, 360/12 rep was to failure.



7/31/06
Chest:

Sick still from the weekend. Cut back a little bit, but overall a good workout.

Mid In. Bar: 3 warms, 185/8,7,6
Flat Db: 65/10,9,8
Dips: 2 sets