Quads:

Leg Press: 3 warms, 630/6 665/7 drop set 450/13
Squat: 2 warms, 305/6 drop 225/11
Walk Lunge: 45 x 2 sets
Leg Ext: Holds on top, 50 x 2 set

Although it was a great workout, the left knee acted up a bit, so I did 2 drop sets instead of the 2nd heavy set on Leg Press and Squat.

Arms:

In Db Curl: 3 warms, 45/6,6
Tri Bar Ext: 3 warms, 90/5,4
Cable Curl: 1 warm, 60/9,7
Rope Stand Ext: 1 warm, 45/9,6
Con Curl: 30/13
Db Kick Back: 25/15

Delts and Hams:

Push Press: 3 warms, 155/7 160/6 drop set
Side Lateral Cable: 1 warm, 17/11 20/10
Rear Delt Raise on Bench: 1 warm, 20/9,9
Db Shrug: 65 to failure
Single LC: 2 warm, 35/8
Lying LC: 1 warm, 45/8
Stiff LDL: 1 warm, 185/12
Low Abs: 3 sets

Back and Calves

Lat Wide Pulldowns: 3 warms, 140/8 150/7
T Bar Row: 2 warms, 170/7 180/6 drop set
Db Deads: 1 warm, 105/11,11
Lat Pull Close: 110/9 2 drop
Calf Raise 2 warms, 3 working, 3 way raise

Another good workout, been using the AP for just over a week and the strength is gradually going up.

Chest and Abs:

Mid Incline Db: 3 warms 95/8,6 drop set
Flat Bar: 2 warms, 165/8,7
Dips: 3 set to failure
PIP incline: 45/11,9 drop
Cable Abs: 3 sets

Felt good today and really targeted the chest.

1/25/07
Rest Day

Quads:

Went back to the first split and I was able to move more weight than I did over a month ago! Its always refreshing to mix up the workout.

Leg Press: 3 warms, 630/6 655/6,6
Squat: 2 warm, 295/6,6
Leg Ext: 2 set to failure with 70
Walk lunge: 45/12

Arms:

Trained earlier than usual, so I mixed things up and did less work. Still, it was a good workout, but I didnt record it.

Delts and Hams:

Side lateral: 3 warm, 40/6 45/7,7
Mid Delt Press: 2 warm, 95/5 drop set
T Bar Shrugs: 135/17,11,10 drop set
Leg Curl: 2 warms, 55/6,5 drop set
Stiff Db: 1 warm, 95/11
Leg Curl: 14 x

Back and Calves:

Lat Wide Pulldown: 3 warms, 120/6 135/6,7
T Bar Deads: 2 warms, 325/6 365/6
Lat Close under: 1 warm, 115/10,9
1 arm db row: 75/10,10
Calf work : 5 sets

Trained early this morning due to having a posing class. Slow start to the workout but went well.

Posing class was great today, and looking forward to everyones progression!

Chest:

Mid Bar Press: 3 warms, 175/6 195/6,6 drop set
Flat Db: 75/8,8 65/8,6
Dips: 2 set to failure
In Db Fly: 40/12,11

Rest Day!

Quads:

Leg Ext: 2 warms, 80/11
Front Squat: 2 warms, 225/6,6,6
1 leg press: 1 warm, 190/8,8 drop set
Split db squat: 85/12,12

Arms:

Bar curl: 2 warms, 95/6 110/6,6
Tricep Pressdown: 2 warms, 77/6 87/6,6
Alt Db Curl: 40/10,8
Db Ext: 30/10 35/7
1 arm preacher: 30/12,8
1 arm rope: 20/12,8


1/17/07

Delts:

Side Lateral: 3 warms, 40/6 45/6
Lower Db Delt Press: 1 warm, 85/9,7 drop set
T Bar Shrug: 135/15,15,12,11
Front Raise Plate: 35/15,14

Hamstrings:

Skipped delts today but will hit them tomorrow due to time.

Stiff Leg Db: 2 warms, 85/6 105/8,9
Leg Curl: 1 warm, 40/6,6 drop set
LC Ball: 2 set to failure

Back and Calves:

T Bar Deads: 3 warms, 315/6 (left leg cramped!)
Lat Wide: 2 warm, 125/7.7
Bent Over Row: 2 warm, 185/8,8
T Bar: muscle cramp went away, 225/15 275/9
1 arm row: 65/15
Calf work: 5 sets

Chest and Abs:

Mid Incline Bar: 3 warms, 175/6 195/6,4 drop set
Flat Db: 65/11,8,8,8
In Fly: 45/11,10,10
Dips: 2 sets to failure
Abs: 3 sets weight cable

Shoulder is still bothering me, so I take it easy with the first movement. But the workout was still good.

Rest Day:

Weigh in, 166. Content with the weight. Only about 20 pounds over contest but I dont want to lose too fast!

Quads:

Leg Ext: 2 warms, 75/11
Front Squat: 2 warms, 195/6 215/6 225/6
1 leg press: 1 warm, 180/10 190/9 drop set

Short on time for this workout, but effective

Arms:

Bar Curl: 2 warms, 95/6 105/6,7
Tri Press: 2 warms, 75/6 85/6,6
Atl Db Curl: 40/9,8
Db Ext: 30/10 35/8
1 arm preacher: 25/14 30/8
1 arm rope: 15/14 20/9

Delts and Hams:

First time doing side lats in a while due to my shoulder problem. I took it easy with high rep warm up sets.

Side Lateral: 3 warms, 35/6 40/7 drop set
Low Db Press: 1 warm, 85/6,5 drop set
Bar Shrugs: 1 warm, 185/8,7,7
Db Stiff Leg: 2 warms, 95/8,9
Leg Curl: 35/8,7,6
Ball Curl: 1 x 11

Back and Cavles:

T Bar Deads: 4 warms, 365/4 385/3 drop set
Lat Wide Pulldown: 1 warm, 120/9,7,7
Bent Over Row: 2 warm, 165/8,8
1 arm db row: 65/14
Calf Work: 6 sets


1/7/07

Chest:

Mid Bar Press: 4 warms, 185/6,7
Flat Db Press: 65/10,7,7
In Fly: 1 warm, 45/11
Dips: 2 sets to failure



1/06/07

Rest

Quads:

Leg Ext: 3 warms
Front Squat: 2 warms, 185/6 205/6,8
1 legged press: 2 warms, 180/10,10
Split Db Squat: 65/15,15

Arms:

Inc Db Curl: 2 warms, 40/6 45/6,6
Tri Bar Ext: 2 warms, 75/6 85/6,6
Cable Curl: 1 warm, 60/9
Rope Press: 1 warm 45/9
Con Curl: 30/14
Db Kb: 25/15

Delts and Hams:

Db Press: 3 warms, 85/6,6, drop set
Front Raise Cable: 2 warms, 32/10,9
Rear Raise: 20/12,10,10
Leg Curl: 2 warms, 55/4,4 drop set
Wide Leg Press: 2 warms, 315/13
Db Leg Curl: 25/14 30/10

Back and Calves:

Pull Ups: 9,9,6,6
Deads: 2 warms, 315/6 365/5 drop set
Db Bench Row: 1 warm, 65/10,10,9
High Close Pulldown: 95/12,9,8
Calf: 5 sets

Rest Day/Cardio:

Moderate Cardio for 25min on the bike.
Happy New Year