Rest Day:

30 min bike

Legs:

Solid workout and made gains from last time.

Leg Press: 3 warms, 540/6 5965/6,7
Squat: 2 warm, 255/6 275/6
Leg curl: 1 warm, 45/8 50/7 45/8
1 leg press: 135/12 90/15
Calf raise: 90/25,13,11 2 sets to fail

Back and delts:

Good mix up today with new back routine. Felt strong.

Bent over row: 3 warms, 205/7,6,6
Close row: 1 warm, 110/8,7 100/9
Trap bar deads: 2 warms, 315/6 345/8
Front Raise: 2 warm, 65/9 75/8
Db shrug ss
with rear delt raise: 3 x
Light bike: 12 min.

Complete rest day!

Chest and arms:

Good workout today with a change of routine. Didnt go nuts since I wanted to find out were I would be with certain movements.
Plus, didnt over do the chest since I included close grip bench for the tri's.

In db fly: 2 warms, 65/6,7,7
Flat Db: 75/9,8,8
Slight In Bar press 1.5's: 135/6,5
Close grip curl: 2 warm, 100/6,6
Close grip bench: 2 warns, 155/6,6
Con curl ss
with db KB: 2x
Light bike for 12 mins.

Legs:

Great workout today and with it being a change, it kicked my arse~!

Leg press: 3 warms, 540/5 585/5,6
Squat: 2 warms, 245/8 255/8
Leg curl: 1 warms, 45/8 50/6 45/6
Sumo db squat: 1 warm, 115/12,12
Calf raise" 90/23,16,11 2 set of singles to failure.

Reat Day:

Carido: 5 min warm up, 7 sprints, 5 min cool down.

Back and delts:

A decent workout today, as I was feeling tight and tired. But I made it through and ended well.

Lat pulldown wide: 2 warms, 130/6 147/6,6 drop set
Deads: 2 warms, 365/4 385/2 225/12 on plate
Db bench row: 65/10,10,9,9
Upright row cable: 2 warms, 65/8 70/8
Seatd side lateral: 25/10,13,12


11/22/08

Chest and arms:

Got an early workout in. Nice workout but kept it short.

In db press: 2 warms, 85/6 95/6,6
Flat bar: 2 warms, 175/8,8
Chest dips: 2 sets to failure
In db curl: 2 warms, 45/5 40/6
Rope pressdown: 2 warm, 40/8,7

Legs:

Lead off with Front squats and stayed away from extenions since the knee's are both tender. Most likely from the weight gain over the past month. All in all it was a really good leg workout.

Front aquat: 3 warms, 215/8 245/5 255/5
Leg press: 1 warm, 360/10 405/10,10
Stiff Bar: 2 warms, 235/6 255/8
LC db: 1 warm, 40/10,9
single calf raise: 25/14,11,9 2 sets doubles to failure

Rest Day:

Cadio 25 min.
Ab work.

Back and delts:

Good workout, but the low back was tight during the deads, I need to re arange the workout do I have more rest bt dead days. I actually lost my grip on a working set, so I did 2 drops to burn it out.

Lat pulldown wide: 2 warms, 130/6 145/6,6
Deads: 2 warms, 315/6 365/2 lost it! 225/12,10
Db Bench row: 1 warm, 65/10,10,9
Up right row cable: 1 warm, 60/8 65/9,9
Seated laterals: 1 war, 30/8 35/9,8

Chest and Arms:

Nice workout today and was not rushed! LOL Felt strong and made some gains.

In db press: 2 warms, 85/6 85/6,5 85/6
Flat Bar: 2 warms, 170/9,7
Chest dips: 2 set to failure
In db curL; 1 warm, 40/8 45/6 40/7
Rope Press: 1 warm, 40/8 45/8,7
Cable curl ss
with bar ext: 2 x
12min light cardio.

Rest Day:

Cardio, 25 min on the bike
Ab work

Legs:

Well after doing deads yesterday, I am sore! Plus the low back it tight but not in pain. So, I actually kept the leg workout light with higher reps and avoided front squats.

Leg Ext: 2 warms, 80/10,8
Leg press: 180/20,20,20,2024
Bar step lunge: 95/6 115/6 135/6
Db Leg Curl: 30/10 40/11 45/9
Calf: singles with 25 #'s 3 set to failure, then doubles to failure

Back and Delts:

First time in a while I did regular deads, and it went well.
I have never really set goals as far as lifting max weights but since I plan on taking next year off, there are number I want to hit.
For regular deads, the goal will be 455 for 4 and 500 for a single.
I have a long way to go!

Lat Pull wide: 2 warms, 130/6 140/7,7
Deads: 2 warms, 315/6 365/4,4
Db bench row: 55/10 65/8,9,8
Upright row cable: 1 warm, 60/8,9,9
Seated side lateral: 1 warm, 30/8,10,10

Chest and Arms:

Good workout and nice to mix things up. I was short on time so I altered the routine.

In db press: 2 warms, 75/6 85/7,7,6
Flat bar: 2 warm, 165/9,8
Chest dips: 2 sets to failure
In db curl ss
with rope pressdown: 3x
Cable curl ss
with Tri bar ext: 2 x


Tri bar ext ss

Rest Day:


Cardio 25 min.
Ab work


The nice thing about the 3 day is that when needed I can take a day off. One of the focuses this time will be to rest and listen to the body.

Legs:

On to a different 3 day split, and now doing front squats. I have a long way to go, but a goal of mine is to do reps with 315 with in the next 6 months. The most I have done was 275 for 5 back in April.

Leg Ext: 2 warms, 75/10,10
Front squat: 2 warm, 215/5 235/5,6
Leg press: 1 warm, 360/12,13
Stiff leg bar: 2 warm, 215/6 235/6
Calf: 100's

Back and Delts:

Great workout today, period.
Well, its time to buckle down and focus on better meal planning. The meals have been on target up my 4th meal of the day, but then I tend to reach for the not so much clean foods after and later in the day. I will still enjoy myself, but not go overboard.

Lat under: 2 warms, 130/6 145/6,6
T bar row: 2 warms, 175/8,8
Rope pulldown: 92/12,12
Db deads: 1 warm, 115/10
Db press: 2 warms, 75/8.6
Side lateral up down: 2 x
10 min light cardio.

Rest Day:

Going to Baltimore to support client in his first bb show! Nick will do well as he had a lot of potential and size for being only 21.

Chest:

Weigh in: 159.5

The eating is becoming more controled but I have been focusing in getting more carbs in for pre and post workout. Currently, I am working on a scheme to have mini cut diets that will last for 2 weeks. I will start one Dec 1st.

Great pump and feel today.

In bar press: 3 warms, 185/6 195/6,5
Flat Db: 75/10,7 65/9,9
Mid In fly: 45/10,10,9
Bar curl: 2 warms, 95/8 105/6
Tri Press: 2 warms, 70/8 75/6
Db curl ss
with Db ext: 2 x

Legs:

Made gains again, and really felt great.

Squat: 3 warms, 275/5 295/5,5
Hack squat: 2 warms, 225/8 240/8
Leg Ext: 60/13,12
Leg curl: 2 warms, 45/7,7
Calf works: doubles to failure for 5 sets

Rest Day:

20 mins light bike
upper ab work

I plan on doing light cardio on my off days from the weights. But its not a priority.

Back and delts:

Made some nice gains today, but I expect to since I am still eating a lot! But the pumps are fantastic.

Lat pull under: 2 warms, 125/6 140/7,6
T bar row: 1 warm, 135/8 170/8,8
Db deads: 1 warm, 115/9
Rope pulldown: 90/13,12
Db press: 1 warm, 65/8 75/8,5
Side lateral up and downs: 2 x
10 min light bike.

Chest and Arms:

Great pump and felt really full. Probably from the extra carbs. But did make some nice gains from last week.
The plan is not to go over 15 percent of my contest weight, and my macro's are set.
Time to grow!

In bar press: 3 warms, 185/6 190/6,6
Flat db: 75/9,8,7 65/8
Mid in fly: 40/11 45/11,9
Bar curl: 2 warms, 95/8,8
Tri press: 2 warms, 70/8,8
Db curl ss
with db ext: 2 x

Legs:

Made a few increases from last leg workout. Again felt good.
The squat are ATG, trying to get the glutes involed.

Squat: 2 warms, 275/5 285/5,5
Hack squat: 2 warms, 225/8 235/6
Leg Ext: 60/12,12
Leg curl: 2 warm, 42/8,7
Glute/Ham raise: 2 sets assisted
Calf raise: 3 sets of singles to failure, 1 set of doubles to failure

Rest Day:

Light cardio: 20 min.

Back and delts:

Energy was great, but it will take a couple of weeks to get strong again.
I wanted to do db deads, but the low back was still sore from squating.

Weigh in: 156.5

Lat pull under: 2 warms, 125/6 135/6,6,7
T bar row: 1 warm, 135/8 160/8,9
Rope Pulldown: 85/12,12,12
Db delt press: 2 warms, 75/7,5
Side lateral up down: 2 x

Chest and Arms:

Great pump but a little tight and weak. But the chip is on the shoulder and will make the gains.

In bar press: 2 warms, 165/6 185/6,6,5
Flat db: 75/8,7 65/8,8
Slight In fly: 40/10 45/9,9
Bar curl: 2 warms, 95/7,6
Tri pressdown: 2 warms, 65/9 70/7
Seated db ss
with db ext: 2x