Back and calves:

Slow start to the deads. I think I made too big of a jump or did not rest long enough for the last heavy set. But I did two nice drop weight to finish it off.

Pull ups" 10,9,7,6
Deads: 3 warms, 385/2 315/8 225/12 on plate
Db Bench Row: 1 warm, 65/10,9,8
Close Pulldown: 90/12,11
Calf work: 6 sets

Chest and Abs:

Felt good going into the workout, but had a hard time loosening up the shoulders and resulting in not feeling the exercises that great.

In DB: 3 warms, 85/8,8
Flat Db: 75/8,8 3x drop
Dips: 3 sets
PIP press: 45/11
Cable Abs: 3x

Quads:

Squat: 3 warms, 365/3 385/2 225/10 135/16
Leg Press: 2 warms, 450/10,8
Wall Ball: 65/12,12
Step Lunge: 35/14

Great workout today. Wanted to try heavier weight with the squat, and got 2 reps with 385, was not pretty. So I repped out with lighter weight without rest.

2/25/07

Rest day, cardio 23 min on the bike

Arms:

Bar curl: 3 warms, 115/6,6
Tri Pressdown: 3 warms, 90/6,4
Alt Db Curl: 40/10,8 drop set
Db ExtL: 30/10 35/7 drop set
1 arm cable curl: 15/16
1 arm cable press: 15/14
Low abs: 4 sets

Weigh in: 163.5

Ahead of schedule with weight loss but still at a comfortable weight for strength. I do not want to be below 160 by April. So the monitoring will be based on eating more if needed.


Delts and Hams:
Db Press: 3 warms, 85/8,6 drop set
Seated Side Lateral: 2 warm, 35/9,8
Front Raise: 2 warms, 70/9,8
Leg Curl: 2 warms, 55/6,4 2 drops
Wide LP: 1 warm, 350/10
Db LC: 30/12,12

Back and Calves:

Pull Ups: 10,8,7,7
Deads: 3 warms, 375/4,4 275 off of plate for 9
Db Bench Row: 1 warm, 65/9,9 drop set
CLose row: 90/11,9
Calf work: 6 sets

Chest and Abs:

Didnt break any numbers today, but it was a great chest workout.

In Db Press: 3 warms, 95/7,5 drop set
Flat Db: 85/6 65/9,7 55/10
Dips: 2 sets
Mid In PIP: 40/11,9
Cable abs: 3 sets

Rest Day!

Quads:

Went into the workout a bit stiff. Most likely from Fridays deads. I didnt hit the numbers on the squat do to a tired low back, but finished strong.

Squat: 4 warms, 335/3 375/1 3 drops
Leg Press: 2 warms, 40/12,11
Wall Ball: 65/12,10
Step Lunge: 30/16

Arms,

Still a little tired and worn down a bit. So I did 2 movements for each bi and tri.
Did get a nice pump and challenge myself. May take tomorrow off.

Bar Curl: 2 warms, 95/6 115/5,5
Tri Pressdown: 2 warms, 80/6 90/5,4
Alt Db Curl: 40/10,9 drop set
Db Ext: 30/10 35/6 drop set

Delts and Hams:

Db Press: 3 warms, 85/6,4 drop set
Seated Side Lateral: 1 warm, 30/10 35/8,8
Front Raise: 1 warm, 60/10 70/8,8
Leg Curl: 2 warms, 55/5,4 drop set
Wide Leg Press: 2 warm, 315/13

Not a bad workout, but didnt sleep well last night and felt burnt out during the workout.

Back and Calves:

Weigh in: 165.5, content with the body weight, but I forgot to do the BF.

Again, have not done this workout for over a month plus. Happy with the lifts especially since I trained later in the day that was hectic.

Pull ups: 10,7,7,6
Deads: 3 warms, 365/4 405/2 225/14 on plate
Db Bench Row: 1 warm, 65/10,9
Close grip row: 95/12,11
Calf work: 6 sets

Chest:

The workout started off good, but faded fast due to being sick all day yesterday and with no food in my body except for what I ate today.

In Db Press: 3 warms, 95/7,5 drop set
Flat Db Press: 85/5 65/9,9
Dips: 2 sets, faded out on these
Flat Fly: 40/10,9

I was scheduled to train chest today, but woke up feeling lousy. Nothing in specific, just an all over ache. The good news is that the snow prevented some clients to come out, so I can get some sleep.



2/13/07

Rest Day

Quads:

The last time I did this workout was 12/30/06. I was able to squat more than what I left off with over a month and a half.

Squat: 4 warms, 335/3 365/3,3 drop set
Wall Ball Squat: 1 warm, 65/12,12
Close Leg Press: 1 warm, 360/14 (this was tough since my legs were so pumped!)
Step ups: 50/15

Arms:

Mix things up today for the workout. Did isolation first and with few sets. End result and great pump and burn.

Delts and Hams:

Push Press: 2 warms, 155/8 185/4 (had to try it!) drop set
Side lateral Cable: 2 warms, 22/10
Bench Rear delt raise: 20/10,11,10
Db Shrug: 1 warm, 85/9 65/14
Lying Leg Curl: 2 warms, 50/8,5 2 drop sets

Back and Calves:

Weigh in: 166.5, Hand Held BF: 12.2, Caliper BF: 6.8

Since I think both are probably, off, I will take the average, 9 to 10 percent.

Lat Pulldown wide: 3 warms, 150/6 155/6 drop set
T Bar Row: 2 warm, 190/6,5 drop set
Db Deads: 1 warm, 115/10,10
Lat Under: 100/12,10
Calf Work: 5 sets

Rest Day.

Tried to have less carbs since I didnt do any type of training. This will take a few weeks to adjust.

Chest:

This is becoming kind of funny, but hit a new PR with my slight incline db press.

Slight Inc Db Press; 3 warms, 105/6,4 drop set
Flat Bar: 2 warms, 175/6,6
Dips: 2 sets to failure
In PIP: 45/11,12
Cable Abs: 3 sets

Quads:

Again, setting PR's or lifts I have not done in a while! May not seem like a lot on the leg press, but for those who have used the machine, know that its much harder than commercial leg presses.

Leg Press: 3 warms, 640/6 675/7 700/4
Squat: 2 warms, 315/6 drop set
Leg Ext: 3 sets while doing 5 sec holds.
2 sets straight leg raises.

Arms:

I will now post weight and bf each week. The past month plus I have made some nice gains. I will focus on dropping BF now.

In Db Curl: 2 warms, 45/6 50/4 drop set
Lying Tri Bar Ext: 2 warms, 90/6,5 drop set
Cable Curl: 1 warm, 60/9,8
Rope Press: 1 warm, 45/8,8
Con Curl: 35/12
Db KB: 30/12


2/4/07

Hams and low abs:

Make up from the day before. I stayed away from stiff legs due to back tightness.

Single LC: 2 warms, 35/9
Lying LC: 1 warm, 45/9,5 2 drop sets
Low abs: 3 sets

Delts:

Hit PR's on the push press, but I will wait till tomorrow to hit hammies. Back is tight from yesterdays training.

Push Press: 3 warms, 160/7,7 drop set
Side Lat Cable: 1 warm, 20/10,9
Bent Raise on bench: 1 warm, 20/11,9
Db Shrugs: 65/14,13

Back and Calves:

Lat Wide Pulldown: 2 warms, 150/8,6
T Bar Row: 2 warms, 180/6,6 drop set
Db Deads: 105/12,10,12
Lat Close Under: 110/9 100/10
Calf Work: 5 sets

Another great workout. Nailed a goal with the T bar rows!

Chest and Abs:

Not sure what is going on, but the lead off exercise for the last fews days have been stronger than usual. I dont consider myself to be a strong bodybuilder, but relatively to my past strengh at this body weight, things are up, I think the AP is kicking!

Mid Db Press: 3 warms, 105/5,4 drop set
Flat Bar: 2 warms, 165/9,8
Dips: 3 sets to failure
PIP In Press: 45/12,12
Cable Abs: 3 sets



1/31/07

Rest Day