Back:

Great workout today. Basically avenged myself from yesterdays training. Sounds crazy?

Lat Pull Wide: 3 warms, 155/6,6 drop
T Bar: 2 warms, 190/5,5 drop
Db Deads: 1 warm, 125/9,9
Lat Pull close under: 100/11,8 85/10
Few sets low back

Chest and Abs

Shoulders more so the left one still hurting! Didn't make any real gains on reps, but overall a decent workout. I did cut it short though.

Slight In Db: 3 warm, 85/8 105/4,3 (a waste, next time lighter weight!) drop set felt good
Flat Bar: 2 warm, 170/9.7
PIP Db: 45/12 50/9 45/8
1 set of dips ss with push ups
Cable Abs: 3 sets

Quads:

Train later at night, and was tired! So I change the first exercise up and focused on high reps.

Leg Press: 180/20 225/20 270/20 315/18,16,15
Squat: 225/5 275/5 305/5,5
Walk Lunge: 45/12,12
Leg Ext: 1 set to failure with 2 drops

Delts:

Push Press: 2 warms, 145/8 165/6,6, drop set
Side Lateral Cable: 2warm, 22/10,9
Db Shrug: 1 warm, 75/11,10
FR ss with Rear: 2 sets

Good workout but left delt was sore

Hamstrings and Calves:

Single LC: 2 warms, 35/8,7
Lying LC: 1 warm, 40/8,6 drop set
Stiff Leg Bar: 1 warm, 205/8,9
Stand Calf: 2 warms, 115/12,11,10
Seated 1 leg: 90/10 x 3 (non stop)

Nice just doing these two bodyparts together. It gives me focus on them plus an extra day of recovery for the upper body.

Arms:

Strong workout today but it was cut short do to company!

Bar Curl: 2 warms, 95/8 115/6,6
Close Grip Bench: 2 warms, 145/8 165/7,7
Alt Db Curl: 1 warm, 45/7,6 drop set
Rope Pressdown: 1 warm, 40/10 50/8 drop set

Back and some abs:

Lat Pulldown wide: 3 warms, 150/6 155/6 drop
T Bar Rows: 1 warm, 170/8 185/6,6
Db Deads: 1 warm, 125/8,7
Lat Underhand: 100/11,8 85/10
Ball Crunch: 2 sets

Really let lose on the workout. Being sick and job stress had me focus even more to get nuts!

Rest Day, Cardio

Bike for 26 minutes moderate intensity

Check in:

BW: 163.5

BF hand held: 11.3
BF calipers: 5.8, total 18mm

Happy with the current results. Down a couple of pound over the past month plus, and droped BF by more than a percent. Again, I think each measurement is off, one being too high and the other too low, so taking the average is about right, 8.5 percent.


Chest and Abs:

Slight In Db: 3 warms, 85/8 105/4,4 drop set
Flat Bar: 2 warm, 165/9,8
PIP In Db: 45/12,10,10
Dips: 3 set to failure
Cable Ab: 3 set

Quads:

Today I am starting a 6 day split. And the only real change is that my shoulders will be worked alone and I am combining Hammies and calves. I will give this a couple of months and see how it goes.

Leg Press: 3 warms, 630/6 680/5 drop set
Squat: 1 warm, 275/6 295/6 225/10
Walk Lunge: 45/12,9
Skipped the last exercise since I was still having a hard time breathing! The cold is hanging on.

Arms:

Con Curl: 1 warm, 35/12 40/9
1 arm rope pressdown: 1 warm, 20/11 22/9
Cable Curl: 1 warm, 57/10,7
Tri Bar Ext: 1 warm, 75/10,9
In Db Curl: 35/11,6
Tri pressdown: 1 warm, 72/7

Delts and Hams:

Pretty good workout today considering it was hard to breathe! Still congested but the aches are gone.

Side Lateral: 3 warms, 45/6 50/5 2 drop sets
Mid Db Press: 1 warm, 85/9,7,6 drop
T Bar Shrug: 155/14,11,10
Stiff Leg w/T Bar: 155/12 225/8 245/8,8
Leg Curl: 1 warm, 45/9,7,5

Back and Calves:

Still sick but the worst was last night. I am on the mend, but today was tough since after each set it was hard to catch my breath.
Decent workout.

Bent over rows: 3 warms, 215/6,5 drop set
Lat Wide Pulldown: 100/10 115/8,7 110/9
Bar Deads: 1 warm, 275/8 295/8 this knocked me out
High Pulls: 35/12 40/11
Calf: Did 100 reps

Well, I am sick! Have a head cold and feeling stiff, so no training today.

Chest and Abs:

Feeling a little under the weather and tired from shoveling earlier today!
The workout was ok. Got a nice pump but didnt move as much weight. In addition, my left shoulder was acting up again.

Mid Bar Press: 3 warrm, 195/6 205/6 drop set
Flat Db Press: 75/10,8 65/9,7
Dips: 2 sets to failure
In Db Press: 45/15,12
Cable abs: 3 sets

Friday: Rest day

Quads and Abs:

Leg Ext: 2 warms, 85/11,10
Front Squat: 2 warms, 265/6,5 drop set
Leg Press; 360/10,11,12
1 leg press: 135/10,11,13
Low ab work: 3 sets

Arms:

Con Curls: 1 warm, 35/10,10
1 arm rope pressdown: 1 warm 20/10,10
Cable Curl: 1 warm, 55/10,8
Lying Tri Bar Ext: 1 warm, 75/9,7
In DB Curl: 35/10,7
Tri Pressdown: 1 warm, 70/9

Delts and Hams:

Shoulders were a little tight and sore!
So I didnt go as heavy on the laterals and focused more on reps and control.

Side lateral: 3 warms, 35/10 40/10,11
Mid Db Press: 1 warm, 85/8,7,6 drop st
T Bar Shrug: 135/20,14,14
Stiff Leg Db: 2 warms, 105/10,10,9
Leg Curl: 1 warm, 45/8,5 drop set

Back and Calves:

Bent Over Row: 3 warms, 205/7 215/5 drop set
Lat Pull Wide: 2 warms, 120/8,7
T Bar Deads: 1 warm, 275/8,10,11
High Cable Pulls: 35/14 40/12
Calf Work: 7 sets

Mixed up the order today and lead off with bent rows. Have not done these first in months. Content with the strenght but my one forearm was acting up. All in all a decent workout.

Chest and Abs:

Mid Bar Press: 3 warms, 195/6 205/6,5
Flat Db Press: 75/11,10,8 drop set
Dips: 3 sets to failure
In Db Press: 45/16,12
Cable abs: 3 sets

Good workout!

3/10/07
Rest!

Quads and Abs:

Went in to the workout tired due to training later in the day. But it motivated me more to move more weight than last time. And I did!

Leg Ext: 3 progressive sets to warm up
Front Squat: 2 warms, 225/6 245/6 265/6
1 leg/leg press: 1 warm, 180/10/12 drop set
Db Split Squat: 85/13/14

One of the best quad workout in a long time.

Arms:

Changed things up. Not a bad workout, but felt rushed for some reason.

Con Curl: 2 warms, 35/10
1 arm rope press: 2 warms, 20/8
Cable Curl: 1 warm, 55/8,8
Tri Bar Ext: 1 warm, 75/8,6
Inc Db Curl: 35/10,7
Tri Pressdown: 55/12 65/9

Delts and Hams:

Side lateral: 3 warms, 45/8,7
Mid Db Delt Press: 1 warm, 85/9,7 drop set
Trap Bar Shrug: 135/19,12,10
Stiff Db: 2 warms, 95/10,11
Leg Curl: 1 warm, 45/7,6 drop
LC Ball: 13 reps

Back and Calves:

T Bar deadlift: 3 warms, 315/6 365/6,5 225/13 on raised plate
Lat Wide Pulls: 2 warms, 125/7,6
Bent Rows: 155/8,8,9
High Pulldowns: 1 warms 45/11
Calves: 6 sets

Rest Day-Moderate cardio for 25 minutes

Chest and Abs:

Felt tired going in, but finished with a great workout. Made a few gains from the last time (6 weeks ago) I did this workout.

Slight In Bar: 3 warm, 195/7,7,6
Flat Db Press: 75/9,8,8 drop set
Dip: 3 sets (each to failure)
In Db Press: 45/13,11
Cable Abs: 3 sets

Quads:

Change of routine today and for the next few weeks. Its always refreshing to mix it up. And its even better to move more weight than the last time doing the same routine almost 2 months ago.

Leg Ext: 2 warms, 85/13
Front Squat: 2 warms, 225/6 245/6,6
1 leg press: 1 warm, 180/10,9 drop set
Split Squat Db: 85/11,11

Weigh in: 165 BF: Hand Held: 11.8

Even though I am up 1.5 from last week, I look at the big picture from Jan, and I lost 1.5 pounds, and over a percent of body fat. The numbers showed that the weight loss was all from fat. Happy with the progression.

Arms:

Never get into training arms too much, but it was a great pump today!

Bar Curls: 3 warms, 115/6,6, drop set
Close Grip Bench: have not done these in months due to shoulder pains: 3 warms, 145/8,9 drop set
Alt Db Curl: 1 warm, 45/6 drop
Db Ext: 1 warm, 35/8 drop
1 arm cable curl: 17/16
1 arm tri pressdown: 17/13

Delts and Hams:

Back was real tight in the morning. It has to be from squating heaving then doing deads only 2 days later. Need to change the routine soon. So I didnt hit the hams to hard, only did leg curls.

Db Press: 3 warms, 85/6,6,4 drop set
Front raise ss with seated lateral: 3 x
Db Shrug: 85/8,9 65/12
Leg Curl: 35/12 40/9,9,8 drop