Chest and Tri's:

Slight In Db: 3 warms, 85/8,8,6 75/8
Flat Bar: 1 warm, 165/8 175/7,6 rest pause drop 2 x
In Fly: 1 warm, 45/11,10
Tricep Pressdown: 2 warm, 65/9, 70/8
Db ext: 30/5 25/8 20/11

Good workout, did a little more volume with the chest without over training it.
Felt great!

Note: Legs are really sore from yesterday!

Quads, calves, low abs:

Really mix things up today. Tired but from not lack of sleep so who knows!
Once I got started, the quads become super tight. Started off with walking lunges. This really put the focus on the squats in which the entire leg muscle was pre exhausted.

Walk Lunge: 30/12 40/12 50/12 55/12
Squat: 185/8 225/8 245/8 265/8
Leg Press: 1 warm, 40/10,13
Light Calf work: 3 sets, still sore from 2 days ago
Low abs: 4 sets

Delts:

Again made gains for last time I did this workout. Tomorrow is back to two rounds of the 4 day split. Looking forward to it.

Db Delt Press: 3 warms, 85/6,6 65/9
Db Shrug: 95/11,8 85/11,10,9
Side lateral up and down: 3 x
Front Raise Bar: 55/10 65/9,9

Hamstrings and Calves:

Made some decent gains today! Really in tuned with both hams and calves.

Leg Curl: 2 warms, 55/8 60/5
Angled LC: 40/8 25/12
Wide Leg Press: 2 warms, 360/12 385/10
Db LC: 40/11,9,8
Weighted Calf Raise: 115/20,14,13,9
BWL 2 sets to failure, singles 1 set to failure

Arms:

I actualy slept in today, and it helped the workout.

1 arm cable curl: 2 warms, 25/12
1 arm tri press: 2 warms, 25/10
Short Bar curl: 1 warm, 90/8 100/8 70/10
Short Bar tri ext: 2 warms, 85/7 70/10
Alt Db Curl: 40/10,8
Rope Pressdown: 35/10 45/8 drop set

Side ab work: 4 sets

Back:

Great back training today and made nice progress since last time I did this routine last week.

Trap Bar Deads: 3 warms, 315/6 365/6,8 275/12
Rope Pulldown: 1 warm, 110/9,8,8
Bent over rows: 155/10 165/9,9
Lat Pulldown wide: 100/11,10 90/13

Rest Day!

After a great week of training, a day off is nice.

22 weeks out Check in: BW: 160, Hand Held BF: 9.8 percent.

Content with the current BW, but thought the Hand Helf BF would have been lower.
Again, looking at the big picture, things are going well. 12 weeks back, I was at 165 with a BF of 11.8. That traslates to mostly fat loss

Chest and Abs:

Focused more on reps today, and didnt go as heavy for the first exercise.
All in all, the workout was great.

Flat Db Press: 3 warms, 85/9.8.8.7
In Db Press: 75/7,7, 65/8,8
Dips: 3 sets to failure
Flat Fly: 45/10 40/11
Cable Abs: 4 sets

Quads:

The past few days the workout have been extremly good. Today was no exception.

Squat: 2 warms, 225/8 315/5 335/3 355/3 225/12 135/14
Hack Squat: 1 warm, 205/8 245/6 205/11
Leg Ext: 60/12 70/11,9 50/14

Was spent!

Delts and Abs:

Really focused today. Felt great.

Db delt press: 2 warms, 75/6 85/5,5 65/10
Db Shrug: 95/10,9 85/11,10 drop set
Sider lateral up/down: 3 x to failure
Front Raise: 50/10 60/8,8 (was spent before these)
Low ab work: 3 sets

Hams and Calves:

Good workout today in which I nailed both hams and calves.

Lying Leg Curls: 2 warms, 55/7,6
Angled LC: 2 drops to failure
Wide Leg Press: 2 warms, 315/9,10
Db LC: 1 warm, 40/8,8
Weighted Calf: 110/20,14,13,12
BW calf: 2 sets to 50 plus
1 leg: 1 set to failure

Arms and abs:

Another early and sort of feeling sick workout today. But the pump was fantastic. Next time I do this routine will a another set or two.

1 arm cable curl: 2 warms, 25/9
1 arm pressdown: 2 warm, 22/9
Short Bar Curl: 70/8 90/8,8
Short Bar Tri Ext: 50/8 70/10 80/7
Alt Db Curl: 40/9,8
Rope Pressdown: 30/10 42/9
Weighted side bends: 40/15,15,15

Back:

Trained at 8am this morning! Slow start since I only had one meal, and feeling congested from a little head cold. But finished really strong with a great workout.

T Bar Deads: 3 warms, 315/6 365/5 385/4 275/10
Rope Pulldowns: 1 warm, 100/10 105/10,9
Bent Over Row: (was spent) 155/9,10,10
Lat Wide Pulldowns: 100/9 90/11,10
Little calf work: 3 sets

Chest and abs:

Started off slow today. Might be from lack of sleep and allergies. But finished the workout strong with a nice pump.

Flat Db Press: 3 warms, 85/8 95/7,6 85/6
In Db: 75/8,7 65/9,8
Dips: 3 sets to failure
Flat Fly: 40/10,11,10
Cable Abs: 4 sets

Rest Day!

Quads and abs:

Have not lead off with squats in over a month. But the workout went well.

Squat: 2 warms, 225/5 275/5 315/3 335/3,3 225/12
Hack Squat: 2 warm, 225/7,9
Step Ups: 50/12,15
Leg Ext: 50/18,15
Low ab work: 3 sets

Delts and Bi's:

Felt strong this morning and made some gains from the last time. Mixed it up a bit and tried a new trap exercise doing shrugs on an incline bench.

Push Press: 2 warms, 145/6 165/6,6 115/12
Front Raise Db: 1 warm, 35/8,9,9
Db Shrug bench: 55/11,11,10,8 drop set with standing
Side lateral ladder: 1 x 3 up and 2 down
In Db Curl: 2 warm, 40/7 45/5
Cable Curl: 45/10 40/11,10
Side ab work: 3 sets

Back and Hams:

Lat Wide Pulldown: 2 warms, 130/8 135/7,7 drop set
T bar row: 1 warm, 160/8 195/5,5 135/12
Lat Pull palms up: 4 descending sets to failure
Leg Curl: 1 warm, 45/8 50/7,5
Leg Curl Angle: 2 sets to failure
Bar step lunge (long stride): 1 warm, 95/12,12

Good workout today. I tried bar step lunges the first time to hit the hammies. The idea is to take a long stride to put the focus on them. I nice finisher.

Chest and Tri's:

Slight In. Bar: 2 warms, 175/8 200/6,6,6
Flat Db: 75/10,8,7 65/9
In Fly: 1 warm, 45/11,9
Rope Pressdown: 1 warm, 35/10 40/8 drop set
Bar Ext: 50/10,9,8
Cable Abs: 5 sets

Another early workout today. Made some gains and felt good.

Quad and Calves:

Leg Press: 135/20 270/20 360/20 405/15,15 315/15
Leg Ext: 75/8 80/8,8 75/9
Walk Lunge: 40/12,12
Calf Raise: 6 working sets
Low Ab work: 4 sets

Real early workout due to busy day. It was a slow start but I was burning and pumped at the end. Made some progress from the last time I did this workout.

Rest Day!

Check in:
BW: 161.5
BF: Hand Held= 9.9, Calipers= 4.8 droped a couple of mm since last time.
So, average of 7.5.

Content with current results.
I realize that I may not gain much muscle from last contest, but I think I can hold onto more. If so, the would be beneficial.

Pictures taken for the 24th week mark, http://franco_j.tripod.com/2007contprog.html

Delts and Biceps:

Push Press: 2 warms, 125/8 155/6,7 115/12
Seated Side Lateral: 1 warm, 35/8,9,8
Db Alt Front Raise: 1 warm, 30/8 35/8,6 (have not done these in years!)
In Db Curl: 1 warm, 35/8 40/7,6
Cable Curl: 40/10,11,11
Wrist Curls: 2 sets

Good workout today. Little tired from lack of sleep. We enjoy the day off tomorrow!

Back and Hams:

Lat wide pulldown(angled bar) 2 warms, 130/8 135/6,5 drop set
T Bar Row: 1 warm, 160/8 185/6,6 135/12
Lat Underhand Grip: 100/10,9 75/13
Leg Curl: 1 warm, 45/8 50/6,5
Angles LC: 35/8 25/10
Stiff Leg with Trap Bar: 1 warm, 185/10 225/10

Good intense workout.

Chest, Tri's and abs:

Slight In Bar: 2 warms, 175/8 195/6,6,6
Flat Db: 1 warm, 85/8,6 65/10
In Fly: 1 warm, 45/12,11
Tri Bar Ext: 1 warm, 65/10,9,9
Rope Press: 30/11,10,9
Ab work: 4 sets

Qauds and Calves:

Mixed it up today and back on 2 rotations of the 4 day split.

Leg Press: 180/20 270/20 360/20 405/12,12 315/12
Leg Ext: 70/8 80/8,8,9
Walk Lunge: 40/12,12
Calf: 2 warms, 1 leg raise 45/8,6 drop set

Delts:

Side lateral: 3 warms, 45/8 50/5 35/12
Slight in delt press: 1 warm, 75/10,8,8
T bar shrug: 135/12 155/12 175/11,11
Rear delt raise: 1 warm, 20/11,10


Good solid workout today!

Check in:

BW: 162.5 BF hand held: 10.3 percent

Happy with current results. As I look back, most of the weight loss is from body fat! And, I am starting to feel tighter in the mid section.

Hams and Calves:
Felt strong today! Tomorrow will be an off day. Going to help a client at a show. Then pick things up on Sunday with 2 rounds of the 4 day split.

Stiff Leg Db: 3 warm, 115/8 1335/6,6
Leg Curl: 1 warm, 45/9,6 drop set
Leg Ball: 3 sets to failure
Stand Calf: 100/20,16,15 then body weight: 25,25
Sinlges: 1 set to failure

Arma and abs:

The left forearm acting up again, but this time the pain is medial to the body. Point blank, its from holding my son who is now 25 pounds! So I took it easy on the bar curls.

Bar curl: 2 warm, 95/8,8,8
Tri Pressdown: 2 warms, 80/8,8,7
Alt Db Curl: 40/8,8,6
Close grip bench: 1 warm, 165/8,8
Con curl: 30/13,10
1 arm rope pressdown: 20/12,11
Cable ab work: 4 sets

Back:

Stayed away from deads today. My legs are still sore from the previous workouts, plus some tightness in the back.

BW Pull ups: 6,6,7,6,6,6
Bent over rows: 2 warms, 205/8 225/5 185/9
Close grip pulldowns: 1 warm, 100/11 110/8,8
High Pulldown: 35/12 40/10 35/11

Chest:

In Db press: 3 warms, 85/8 95/5,5 85/6
Flat Db Press: 75/8,8,8 65/9
Dips: 3 sets to failure
Slight In Db Fly: 40/13,12

Pretty good today. Felt a nice pump. I think the AP is starting to kick in.