Delts and Bi's:

Push Press: 2 warms, 140/6 150/6 drop set
Side Lateral Seated: 1 warm, 35/8,7
Con Curl: 2 warms, 35/10
Cable Curl: 1 warm, 55/7

Back and Hams:

Lat Wide: 3 warms, 135/8 140/7
Deads: 2 warms, 295/4,5
Db Bench Row: 55/10,9,9
Leg Curl: 2 warms, 55/4 2 drops

Little tired this morning so I did the deads 2nd. Actually, it was pretty good, since the back become warmed and pre fatiqued.

Rest/Cardio: 16 min HIIT Bike



10/28/06

Chest / Tri's

Flat Db Press: 3 warms, 95/6,6
Mid Bar Press: 1 warm, 170/8,6
Dips: 2 sets
Tri Press: 2 warms, 75/7
Db Ext: 25/10,8
Cable Crunch: 2 sets

Quads and Calves:

Leg Press: 3 warms, 540/6 585/7
Front Squat: 2 warms, 185/9
Leg Ext: 1 warm, 72/10
Calf: 2 warms, 115/12,11

Delts and Bi's

Push Press: 3 warms, 135/8 145/7
Side Lateral Seated: 1 warm, 35/7,6
Front Raise: 1 warm, 65/8 70/8
Con Curl: 2 warms, 30/10
Cable Curl: 1 warm, 50/8
Wrist curl: 2 sets

Rest Day/Cardio: Bike 16 min HITT

Back and Hams:

Little tired this morning so I didnt feel as strong.

Deads: 3 warms, 315/6 365/2,1 drop set
Lat Wide: 1 warm, 120/9,7
Db Bench Row: 55/10,8
Leg Curl: 1 warm, 45/8 50/4 drop

Chest and Tri's

Flat Db Press: 3 warms, 95/6,5
Mid Incline Bar: 1 warm, 165/7,8
Dips: 9/8
Tri Press: 2 warm, 75/6
Db Ext: 25/9,8
Cable Crunch: 50/14,13


10/22/06

Quads and Calves:

Leg Press: 3 warms, 540/6 565/6,7
Front Squat: 2 warms, 175/8
Leg Ext: 1 warm, 70/11
Calves: 4 sets

10/21/06

Detls and biceps:

Mid Db Delt Press: 2warms, 85/7,6,5
Side Lateral cable: 1 warm, 22/10
Bar Shrug: 1 warm, 185/8 195/6
Bar Curl: 2 warms, 90/8,6
Alt Db Curl: 35/7,8

Rest Day/Cardio: 15 min HIIT on the Bike.

Weigh in: 159. Happy with the weight. About 10 percent above contest weight, and strength is good. And should only increase.

Back and Hams:

Pull Ups: 9,7,7,6
T Bar: 1 warm, 135/6,7,7
Lat Close under: 100/10,8,9
Stiff Db: 2 warms, 85/11
:eg Curl: 1 warm, 45/7,5

Chest and Tri's

Little tired today and the weights reflect it. But still a good workout. You cant increase the pounds all the time, but you can keep the intensity high

Mid Db Press: 2 warms, 85/8,6 drop set
Flat Bar: 1 warm, 175/8,6
In Db Fly: 45/11,11
Tri Bar Ext: 2 warms, 75/4
Rope Press: 1 warm, 35/8
Ball Crunch: 2 sets to failure

Quads and calves:

Squat: 3 warms, 275/5 305/3,4
Hack Squat: 2 warms, 230/8
Walk lunge: 45/12
Calf Raise: 4 sets

Delts and Biceps

Mid Db Delt Press: 3 warms, 85/6,6
Side Lat Cable: 1 warm, 22/8
Shrug: 1 warm, 185/6,6
Rear Raise: 1 warm, 20/9
Bar Curl: 2 warms, 85/8
Alt Db: 35/8,7

I didn't train for 3 days due to going to Baltimore to support a client in his show. In addition, I had a chance to spend time with the family as we enjoyed the inner harbor. After missing a few workouts, I am now renewed and focused on hopes to doing a pro show next year. It will either be the Cape Cod or DC show. It's go time! And I will leave it at that with keeping my workouts intense and each one driven to looking my best.

Rest/Cardio: Bike, 15 min HIIT

Tomorrow, Saturday, will be off from training due to attending a contest in which I have a client competing in.

I did weigh myself this morning at 159! I have hit the mark and will be more focused on not eating aa much junk.

Back and Hams

Pull ups: 8,7,7,6
T Bar Rows: 2 warms, 130/7,7
Lat Close: 100/8,9,7
Stiff Db: 2 warms, 95/8,6
Leg Curl: 1 warm, 42/8

Chest and Tri

Mid Db Press: 3 warms, 95/5,4
Flat Press: 1 warm, 170/8,8
PIP Incline: 45/12 50/7
Bar Ext: 2 warms, 70/8
Rope Press; 1 warm, 32/9
Ball Crunch: 2 sets

Quads and Calves:

Nice workout today with some increases. Goal this year to hit 405 for a double with keeping the bw at 160. Have a long way to go, but it will happen

Squat: 4 warms, 295/3,4
Hack: 2 warms, 215/10
Walk Lunge: 40/15
Calf: 2 warm, 100/15 single drops

Delts and Bi's

Incline Delt Press: 3 warms, 75/7,6
Side Cable: 1 warm, 20/10
Shrug: 1 warm, 185/9,8
Rear Raise: 1 awrm, 20/8
Bar Curl: 2 warms, 80/9
Alt Db: 1 warm, 35/8

Rest Day/Cardio: 15 min HIIT

Back and Hams:

Pull ups: 7,6,6,5
T Bar Rows: 2 warms, 120/6,6
Lat Close: 100/9,8,8
Stiff Bar: 2 warms, 205/6,6
Leg Curl: 1 warm, 40/7

Rest Day/Cardio: HIIT Bike for 15 min

Chest and Tri's

Mid Db Press: 2 warms, 85/8,6,6
Flat Bar: 1 warm, 165/8,9
In PIP: 40/12,12
Tri Bar Ext: 2 warm, 70/5
Rope Press: 30/10,10
Ball Crunch: 2 sets

Quads and Calves:

First time I squated heavy in a while. Hoping to hit the big numbers before the New Year.

Squat: 4 warms, 285/3,4
Hack: 2 warms, 205/10
Walk Lunge: 35/15
Calf Work: 2 warms, 90/12,12

Delts and Bi's

Push Press: 3 warms, 135/6 145/7
Side Lateral Seated: 1 warm, 35/8,6
Front Raise: 1 warm, 65/8 70/9
In Db Curl: 2 warms, 40/7
Cable Curl: 1 warm, 47/8

Back and Hams:

Deads: 3 warms, 315/6 345/4,4
Lat Wide: 1 warm, 115/11 120/8
Db Bench Row: 55/9,8,7
Pullover: 65/13
Leg Curl: 2 warms, 45/6,6

Pleased with the number on deads. I will take 3 rotations off from them and then start on were I left off. The plan this year is not to go above 10 percent of last conest weight and to hit new marks on deads, push press, squat, and db bench press.

Rest Day / HIIT Cardio on the Bike for 15 min.


Saturday:

Chest and Tri

Flat Db Press: 3 warms, 95/5,5
Mid Bar Press: 1 warm, 165/8,9
Dips: 2 sets to failure
Tri Press: 1 warm, 67/8,8
Db Ext; 25/9,8