Hams and calves:

Great workout and I only had one meal in me! Made some nice gains from the last time I did this workout.

Single LC: 2 warms, 35/11 37/10
Lying LC: 1 warm, 40/8 47/7 drop set
Stiff leg bar: 2 warms, 235/8 245/9
Calf raise: 90/23,17,15,14
Singles: 2 set to failure
Doubles: 2 sets to failure
Bike HIIT: 10 sprints

Saturday morning check in: For kicks I weighed in and did the hand held BF again.
The weight was at 147, but the BF HH = 4.9 percent.


Arms:

Nice workout today considering I trained later than normal

Check in: 4 weeks
BW: 147 to 147.5
BF: Hand held: 5.5, Caliper: 3.8, but the quad and chest went down a bit.

Content with the results, but not to concerned about the numbers. I feel that I am ahead of schedule compared to last year with staying hard and full. A lot can be done in the next few weeks.

Back:

Great workout and energy today. Made some gains from the last time I did this workout.

Lat pulldown wide: 3 warms, 145/8 150/6 drop set
Bent over row: 2 warms, 215/5,5 drop set
Db deads: 1 warm, 135/8,9
Rope pulldown: 75/12,11,10
Upper ab work: 6 sts
HITT on the bike: 10 sprints

Chest:

I was really short on time this morning. But I banged out a decent workout.

In bar press: 3 warms, 185/6,6 drop set
Dips: 25/8,6 2 sets to failure bw
In db press: 65/8 55/9 45/11,10

Fast tempo led to less weight moved. But it was effective.

I will pose tonight, the plan is to do 20 minutes

Rest day!

HIIT on the bike: 15 sprints
Practiced routine a few times.

May practice more posing later.

Quads:

Really strong workout today and nailed it!

Leg press: 2 warms, 405/15 450/15,11
Front squat: 2 warms, 225/5 245/5,5
Leg ext: 1 warm, 75/12 80/9
Step lunge: 40/10,11
Low and side ab work: 6 sets ss

Back and delts:

Crunch for time today, since my son was taking a nap. I made it all the way through, but he woke up when I was going to do some ab work, oh well.

Learn a nice old school combo from a client today, and it really pre exhaust the lats.

High pulldown ss
with wide lat pulldown: 4x
Db bench row: 1 warm, 65/9,10,9
Deads: 2 warms, 305/6 325/6
Up right row wide cable: 1 warm, 60/9,9,8
Side lateral: up and down 3 x

Chest and arms:

Not bad but not the best. Had pounding headache during the workout and it was probabby from tanning earlier. I just have to make gains next time when I do this same routine.

In db fly: 2 warms, 55/6 65/8,8,7
Flat bench: 2 warm, 175/7,7
Slight in db: 65/10,9 55/10
Close grip bar curl ss
with dips: 3 x
1 arm preach curl ss
with 1 arm tri pressdown: 3 x

Bike HIIT: 10 sprints

Will pose tonight during the game.

Legs:

Was short on time today, plus my legs are still sore from the hammie/calf work and sprints!

So I changed it up a but:

Squat: BW squats: 150/15,15,13,13,13
Leg Cur: 2 warms, 50/6,6,4
Hack Squat: 2 warms, 225/6 250/6,7
Calf raise: singles 3 x failure
lower ab work: 3 sets

10 minute plus posing at night.

Check in: 147.5
The few changes made over the last week has helped. Made a slight reduction in carbs, and the HIIT cardio.
Forgot to do the BF, but will tomorrow morning.

Delts:

Nice change of routine today.

Db press: 2 warms, 65/6 75/7,5 65/9
Front raise db" 1 warm, 35/8,8
Seated side lateral: 1 warm, 35/8,8 25/10
Trap bar shrugs: 135/12,11,11
upper ab work: 3 sets
7 mins of posing.

Note: I have realized that I need to practive the front relax pose a lot. Due to the fact that the class I will be in will have over 20 guys. So, the one pose I will be holding the most is the front relax. A couple of nights ago, I started practicing it by holding at minutes at a time. Last night I did it for 4 minutes. Not easy. The goal for the next 5 week is to work up to 15 minutes.

Rest Day:

Outdoor sprints: 10 x

Will pose tonight.

Hams and Calves:

A little slow getting started but finished strong.

Single leg curl: 2 warms, 35/10,9
Lying leg curl: 35/7,8,7 drop set
Stiff leg bar: 2 warms, 235/8,9
Calf raise: 90/20,17,14
Single: 1 x to failure
Body weight: 3 x to failure
Side ab work: 5 sets

Will pose tonight.

Arms:

Nice to just train arms. Faster paced workout with a good pump.

In db curl: 2 warms, 40/6 45/6,4
Tri bar ext: 2 warms, 70/6 75/7,6
Cable Curl: 1 warm, 55/10,9
Rope pressdown: 1 warm, 40/8 35/8
Con curl ss
with Db kickback: 2 x
HIIT cardio on bike: 10 sprints

Will pose tonight.

Back:

Nice mix up today. I did bent over rows for the first time in a while, and did one of my favorites, db dead lifts.

Lat pulldown wide: 3 warms, 145/7 150/6 drop set
Bent over row: 2 warm, 205/5,6 drop set
Db deads: 1 warm, 135/7,8
Rope pulldown: 75/12,11,10
Upper ab work: 5 sets.

Posing: practice quarter turns, hold for 1 min plus.

Last two days have been great workouts. Hope more energy is this high after the show! LOL


Chest

Slight In bar press: 3 warms, 185/6 195/5,5 drop set
Flat Db press: 85/6 75/7 65/9,8
Chest Dips: 3 sets to failure
In db fly: 45/9 40/10,9

Hitt cardio on bike: 10 sprints

9/15

Quads:

Leg Press: 2 warms, 360/15 430/15,15
Front Squat: 2 warm, 215/5 240/5,5
Leg Ext: 65/13,11
Step Lunge: 35/10,12
Low ab work: 5 sets

Check In, 6 weeks out.

BW: 148.5
BF: calipers: 3.5, handheld: 6
Not much change but still a head of the game from last year.
But the interesting thing is my strength is still up and increasing compared to last year! So that is very encouraging.
Content with my progress, but I will be pushing it from here on.
I will be adding 3 HIIT cardio sessions per week.

Rest Day: HIIT cadrio, 10 sprints

10 minute posing at night

Back and delts:

Still feeling strong!

Pull ups: 11,9,7,6
Trap bar deads: 2 warms, 315/5 335/5,8
Seated cable row: 2 warm, 105/10,9
Db shrugs: 85/8 75/9 65/10,10
Front Raise ss
with seated side lateral: 3 x
Side ab work: 4 sets
HITT bike: 8 sprints

15min posing at night

Chest and arms:

Great workout today, and boy are my legs sore from yesterday. The leg combo may not seem hard, but it gets me every time.

Mid In db press: 2 warms, 85/8 95/6 85/8,7
Flat Bar: 1 warm, 165/8,7 drop set
In Db Press: 55/12,11,10
1 arm cable curl ss
with 1 arm rope press: 3x
Barbell curl: 2 sets with 65 to failure
Tri Db Ext overhead: 2 sets with 40 to failure
Finished with 10 minutes of posing.

Legs:

I am doing another round of the 3 day for the fact I will be having another un-scheduled day off. But the legs were well rested and I really nailed them today.

Leg Ext: 2 warms, 90/11,10,9
Front squat: 2 warms, 215/5 235/5,6
Leg curl: 2 warms, 47/8,5,5
Walk Lunge: 55/6,6,6,8
Calf work: 6 sets
Low ab work: 5 sets

Back and Delts:

Felt great today doing basic heavy back:

Lat pull under: 3 warms, 145/6,5 115/11
T bat row: 2 warms, 165/9 190/5 140/11
Lat pull wide: 110/7 100/9 85/11
Upright row cable wide: 1 warm, 65/9,8 55/10
Side Lateral: 2 warms, 35/9 40/8,8

Bike Hiit: 7 mins total, with 20 second sprint at every minute mark.

Chest and Arms:

Nice workout today with great energy. Made some gains again as far as small increases in weight and or reps.

In bar press: 3 warms, 175/6 190/6,5 drop set
Flat Db press: 85/6 75/8 65/8.7
In PIP press: 45/10,9,10
In db curl ss
with Tri pressdown: 3 x
Cable curl ss
with Dips: 3 x
upper ab work: 5 sets

Legs:

Was a planned rest day, but with tomorrows events I would not be able to train.
I will check in tomorrow also, and pose at night.

Another bang up session.

Leg Press: 2 warms, 595/5 630/5,5
Squat ATG: 185/8 215/8 235/8 255/8
Stiff Leg Db: 1 warm, 95/9,10,9
Bar lunge: 105/9
High Rep Calf raise ss
with low ab work: 4 sets

Delts:

1 arm side lateral: 3 decending sets for 3 x each side
Push Press: 115/5 135/5 155/5,5 drop set
Upright row cable: 2 warms, 60/10 70/8
Db shrug ss
with rear delt raise: 3 x
7 min light cardio.

Great pump and mix up of exercises.

Hams and calves:

Been on a roll and another good workout.

Leg curl: 2 warms, 45/6 47/7,6 drop set
Wide leg press: 2 warms, 360/11,11
Db leg curl: 35/12,12,10
Calf Raise: 2 warms, the DC style with singles, then 2 burnouts
Side ab work: 5 sets

20 min posing at night

Arms:

Nice workout today, and the strength was great.

Barbell curl: 2 warms, 95/6 105/6 115/5 drop set
Close grip bench: 2 warms, 165/6 175/6,6 drop set
Alt db curl: 35/8 40/8 35/9
Db ext: 25/8 30/9,8
1 arm preacher curl ss
with 1 arm stirup press: 2x

Back:

Hard getting started today. Even though weight loss has slowed down (on purpose)
it take a few sets to get things moving. Point blank, less body fat = less energy!
All in all, made gains from the last workout. Great pump.

Lat pulldown wide: 2 warms, 130/8 145/7 150/5 drop set
Deads: 1 warms, 315/6 345/4,4 245(on plate)/10
Db bench row: 55/12,10,9
Close pulldown: 100/11,10 drop sets
Upper abs: 4 sets

2 rounds of posing at night.

Chest:

Made a couple of gains from last time. Happy with the workout.
Alergies were hurting today, tough to breath!

Flat Db press: 2 warms, 85/5 95/6,5 85/6
In Db press: 75/7 65/7,8 drop set
Dips: BW to failure x 3
Flat Fly ss
with feet on bench push ups: 2 x

Quads:

Great workout today and was in the zone. Sleep helps!
I did this workout about 10 days back and crushed the numbers.
Really happy since I am under 150 pounds.

Squat: 2 warms, 225/5 275/5 295/5 305/5 185/14
Hack squat: 2 warms, 225/8 235/8
Split db squat: 95/12 115/12,13
Leg Ext> 50/13,9
Low ab work: 4 sets

Two rounds of posing at night.