Chest:

In Db Press: 3 warms, 95/7,6 drop set
Flat Db Press: 65/9,9 drop set
Dips: 3 set to failure
Flat Fly: 40/11,11

Quads:

Squat: 4 warms, 325/3 355/3 365/3 drop set
Trap Bar Squat: 2 warms, 225/10,10
Leg Ext: 70/12,10 drop set

Arms:

I weighed in at 169, but forgot to take the BF! Or maybe I didnt want to know.
The game plan is to get control of meal timing and planning. I will reduce carbs slighty on arm days, and off days. The goak is to know lose 1 pound of fat every two weeks. So, every other week I will post my BW and BF.

Note: New supplement that I am using is Anabolic Pump by USP Labs. After a few days specificaly today, I feel muscle fullness most of the day. And the last few workouts, I have been moving more weight in comparision to last year at the same weight. Pretty cool so far.

In Db Curl: 2 warms, 40/6 45/6,5
Tri Bar Ext: 2 warms, 75/6 85/6,5
Cable Curl: 1 warm, 57/8
Rope Press: 1 warm, 42/9
Con Curl 30/12
Kick Back: 25/12

Delts and Hams:

Db Delt Press: 3 warms, 80/7,6 drop set
Front Raise Cable: 2 warms, 35/9,9
Rear Db Raise: 1 warm, 250/11,11
Leg Curl: 2 warms, 52/6,5 drop set
Wide Leg Press: 2 warms, 315/10
Db Leg Curl" 1 warm, 25/12

Back and Calves:

Felt good today!

Pull ups: 10,7,7,6
Deads: 3 warms, 365/3 385/3 405/2 drop set
Db Bench Row: 1 warm, 65/9,8
Close High Pulldown: 90/13,12
Calves: 2 warms, 135/11,9 singles

Chest:

In Db Press: 3 warms, 95/6,6 drop set
Flat Db Press: 75/6,6, 65/8
Dips: 3 sets to failure
Flat Fly: 40/11,10

Rest Day! Merry Christmas.

Although I will be enjoying food and drink today as I did the last couple of days. I am really looking forward to cleaning the diet up over the next week.

Quads:

Squat: 4 warms, 315/3 345/3,3 drop set
Hack Press: 2 warms, 250/7 drop set
Step Ups: 50/12,12
Leg Ext: 65/14,12
Some abs

Arms:

In Db Curl: 3 warms, 40/7,6
Ly Tri Bar Ext: 3 warms, 80/7,6
Cable Curl: 1 warm, 55/8
Rope Pressodwn: 1 warm, 40/10
Con Curl: 25/14
Db KB: 20/15

Delts and Hamstrings:

Db Press: 3 warms, 75/7,6
Front Raise Cable: 2 warms, 32/8,9
Rear Raise Db: 1 warm, 20/11,12,11
Leg Curl: 2 warms, 50/6,5 drop set
Wide Leg Press: 2 warms, 270/12
Db Leg Curl: 20 x 2 to failure

Back:

Pull Ups: 8,7,6,6
Deads: 2 warms, 315/6 365/3,3
Db Bench Row: 1 warm, 65/8,7
Narrow High Pulldown: 1 warm, 95/8
Calf: 5 sets

Chest:

In Db Press: 3 warms, 85/8 95/5,5
Flat Db: 85/8 75/6 65/8
Chest Dips: 3 sets to failure
Flat Fly: 40/10,10

Shoulder is still bothering me. But I was able to get have a decent workout. Its holding me back so I am still cautious.

Rest day/cardio:

25 mins on the bike

Quads:

Squat: 4 warms, 315/3 335/3,3
Hack: 2 warms, 350/6 drop set
Step ups: 1 warm, 50/12
Leg Ext: 60 to failure for 2 sets

Arms:

Bar Curls: 3 warms, 105/6,5
Tricep Pressdown: 3 warm, 82/7,6
Alt Db Curl: 40/10,8
Lying Db Ext: 30/10 35/8
1 arm cable curl: 1 warm, 22/9
1 arm tri press: 1 warm, 20/9

Back and Calves:

Weight in: 168, BF with hand held, 11.2. Content with results. When compared to last year, I am leaner at the same weight.

Lat Pulldown wide: 3 warms, 140/8 150/6
T Bar Row: 2 warms, 170/5,4 drop set
Db Deads: 1 warm, 105/8,10
Lat Under: 3 rest pause with 110
Calf work: 2 warms, 3 rest pause

Chest:

Shoulder is still bothering me, but not as much as last week. So I took it easy and still had a nice workout.

Mid Db Press: 3 warms, 75/8,8
Dips: 4 sets to failure
Flat Db Press: 65/7 55/9,8
Cable Abs: 3 sets

Rest Day/Cardio

20 min on the bike!

Quads:

Leg Press: 3 warms, 630/6 655/5,4
Squat: 2 warms, 285/6,7
Leg Ext: 70/13/11
Walk Lunge Db: 45/12

Arms:

Bar curls: 3 warms, 100/6,6
Tri Pressdown: 3 warms, 80/6,6
Alt Db Curl: 1 warm, 40/9
Db Ext: 1 warm, 30/10
1 arm cable curl: 22/12,9
1 arm tri press: 20/12,9

Delts and Hams:

Shoulder is feeling better, but being safe than sorry. So I did some rehab movements to help stregthen and stretch the rotator cuff. It actual give me a little pump! I will be day to day as far as my next chest training.

Single Leg Curl: 1 warm, 27/12,10
Lying Leg Curl: 1 warm, 45/6
Stiff Leg Bar: 3 rest pause sets with 145
Rotator Rehab



12/9/06

Back and Calves:

Lat Pulldown wide: 3 warms, 140/8 147/6
T Bar Row: 2 warms, 160/7 170/5
Db Deads: 1 warm, 105/8,8
Lat Pulldown Close: 1 warm, 110/9,8
Calf work: 2 warm, 3 rest pause sets

Chest and Abs:

Prior to my last chest workout, my left shoulder was acting up. I injuried it many years ago and on occasion it flares up. Well, its flaring up. Last Chest training, I was able to have a nice workout. Going into todays, I was cautious and carefull. I may skip my next chest training to give it more rest, since it only hurt with pressing movements.

Mid Db Press: 2 warms, 65/12,12,11
Dips: 4 sets to failure
Flat Db: 65/10 55/12,10

Rest Day/Cardio:

Moderate for 25 min on the bike.

Quads:

Leg Press: 3 warms, 540/6 630/6,6
Squat: 2 warms, 275/6,6
Leg Ext: 70/12,12
Walk Lunges: 45/12,12

Arms:
Bar curl: 3 warms, 95/7,7
Tri Press: 3 warms, 75/7,6
Alt Db: 1 warm, 40/7
Db Ext: 1 warm, 30/10
1 arm cable curl: 1 warm, 25/6
1 arm tri press: 1 warm, 20/10

12/4/06

Delts and Hams:
Push Press: 3 warms, 145/7 155/6
Side lateral ladder: 3 x
Upright Row Bar: 1 warm, 80/8,7,8
Single Leg Curl: 2 warm, 25/10
Lying Leg Curl: 1 warm, 45/5
Stiff Bar: 135x 3 rest pause sets

Back and Calves:

Lat wide pulldown: 3 warms, 140/8 145/6
T Bar: 2 warms, 160/6,6
Db Deads: 1 warm, 95/8,7
Lat under pulldown: 1 warm, 110/8
Calves: 3 working sets


12/2/06

Chest:
Mid Incline Db Press: 3 warms, 95/6,6 drop set
Flat Bar: 1 warm, 175/7,7
Dips: 3 sets to failure.

I cut the workout short due to my left shoulder hurting. Its a very old injury, that just acts up once in while.

Well, the nice thing about bodybuilding and training, is the option to mix things up! In that case, I had a change of heart and I started the volume training again. Back to the 5 day split. Now, I know I had said that I was going to finish the Dc training, and it felt great. But for now, I thought it through, and going back to the 5 day split will be best for me as my pro show debut is less than a year away.

In other news, I reached a goal of mine. I will be sponsored by USPLabs!

Quads:
Leg Press: 3 warms, 540/6 610/5,6
Squat: 2 warms, 255/6,7
Leg Ext: 1 warm, 70/10
Walk Lunge Bar: 70/12,12