Back and hamstring workout:

Mixed up this rotation a bit and hit a winner. The pump was on and nailed some nice starting numbers. The best part was racking up a best with my stiff leg deads (my knee's are bent, so I guess you call them Romanian?).
The cold I was battling has faded away, and I thank green tea, LOL

Bent over db rows: 2 warms, 95/8 105/7,6 drop set
Seated cable row: 2 warms, 165/10 170/10
Close pulldown: 120/10 130/9,9 drop set
Stiff leg deads: 2 warm, 315/6 365/4 375/5 225/12
Leg curl: 1 warm, 45/9,8 drop set

15 min cardio

Feeling a little sick this morning so I just did some ab work and cardio.
Plus, my legs are still sore from the squats the other day. Need to rest.

Ab work
Cardio: 25 min

Chest and biceps:

Really boombastic workout for leading off the new chest routine. Actually did a best on flat db presses, and did some light con curls. Hoping that in a few weeks, I will bring in some heavier stuff. The chest was swole, and felt great.

Flat db press: 3 warms, 95/6 105/7,7
Slight incline bar press: 2 warms, 175/8,6 burnout set
In db fly: 1 warms, 50/10,10
Rack push ups: 2 x to failure
Forearm work: 3 sets
Con curl: 3 sets

15 min cardio

Quads and calf workout:

Decent workout considering I had a very long day yesterday and on X mas eve. Great times, but feeling beat today. Haven't squatted in a while, and I was content with the starting numbers. Pump was there, and it was an effective workout.

Squat: 3 warms, 275/5 315/3 345/3 355/3 drop set
Leg ext: 1 warm, 80/12 90/10
Leg press: 1 warm, 360/10 405/10
Walk lunge: 1 warm, 50/6.6
Calf work: high reps 5 sets

10 min cooldown

Shoulder and tricep workout:

The hits keep coming and a really solid workout. I reached my current max on the barbell shoulder press with out a spotter! LOL, Next time I need someone just in case. All other lifts were increased from last workout.

Barbell delt press: 3 warms, 205/6 225/4.4 drop set
Side lateral up and downs: 3 x
Front Raise ss
with Trap bar shrugs: 3 x
Tricep Pressdown: 2 warms, 82/8 92/8 drop set
Weighted Tri dips: 3 x
1 arm pressdown: 17/14.12

HIIT Cardio
2 min warm
8 Sprints
5 min cool

Christmas Day: Eat and rest!

Monday: rest from weight training.

Ab work
25 min cardio


Back and hammie workout:

Real solid workout today. Low back was stiff, so I changed some things around, but again, great pump and made gains. T bar row nailed a PB.

Lat pulldown under grip; 3 warms, 170/6 180/6 185/6 drop set
T bar row: 2 warms, 205/6 235/6,6 drop set
Rope pulldown: 110/12 120/10,9 drop set
Body weight hangs 2 sets for 1 min each
Glute ham raise: 4 x, assisted
Stiff leg db: 3 light sets

15 min cardio

Chest and forearm workout:

Mighty fine workout today and increases were present. Although my bench is on the weaker side, I was happy with the triple with 255. My goal is for 275. Other than that, hitting 95's on the incline was great since the chest with fatigue already.

Flat bench: 3 warms, 225/6 245/3 255/3 drop set
In Db press: 85/8 95/8,7 85/8
Slight incline bench: 3 sets X reps with chains.
Flat db Fly: 45/11,10,10
Forearm work

15 min cardio

Quads and calves:

Fantastic workout today as the goal was to hit a best with front squats before I move to reg squats. Simply put, I nailed it and I am ready to move forward!
365 for the single is in the books.

Front squats: 3 warms, 275/5 315/2 345/1 365/1 225/10
Leg ext: 1 warm, 75/10 85/11
Db sumo squat: 145/10 155/11 160/11
Db step ups: 55/8,10
Donkey calf raises: 2 warms, 135/14,11 2 drop sets

10 min cardio cooldown.

Thursday: Shoulder and tricep workout

Solid training and digging the seated barbell press for the delts. Its has less stress on the rotator than flat pressing.
Fast paced workout and increases with the iron again.

Seated barbell press: 3 warms, 185/6 205/5 215/5 drop set
Side lateral up and downs: 3 x
Front raise with db: 1 warms, 35/8 37/8
Tricep pressdown: 2 warms, 80/8 90/8 drop set
Tricep dips: 3 sets to failure
1 arm pressdowm: 17/12,11

HIIT cardio
2 min warm
8 sprints
4 min cool


Friday: off from weights,

Ab work
25 min moderate cardio

Back and hammie workout:

Pumptastic workout this afternoon and had some tude to it. Increased weights and or reps from last time, so all is good. T bars felt great as it was a PB for me without loose form.

Lat pulldown underhand: 3 warms, 170/8 175/8,8
T bar row: 2 warms, 205/6 230/6 180/11
Rope pulldown ss
with Db deadlifts: 3 x
Glute Ham raise assisted: 3 x
Db lying leg curl: 40/10 45/10,10

15 min cardio

BW: 172

Chest and forearms:

Ka-plow! Jacked up this morning, and felt fantastic. Moving forward with more weight workout to workout. Chest is a week spot for me, and never have been a strong at pressing. So all gains are welcomed.
And I am looking forward to training biceps really soon.
I got my swole on, LOL.

Flat bench press: 3 warms, 215/5 235/5 250/3 drop set
In Db press: 1 warms, 90/8 95/7 85/10
Flat db fly: 1 warms, 50/10 52/10
3 way push ups" 2 x to failure
Forearm work

15 min cardio

Quads and calves workout:

Well, you cant hit a home run all the time! LOL.
Long day yesterday, first we had the Team Franco Holiday, great time, and then watched the Cowboy game. So, long story short, I was exhausted today!
I didnt want to skip the workout, so I mixed things up a bit and really ended up with a decent little workout.

Leg ext: 3 warms, 80/10 85/10
Front squat with chains: 175/5 195/5 215/5 235/5 255/5 275/5 drop set
Leg ext: 70/12,11 burnout set
Calf work: 5 sets of high reps

10 min cardio cooldown.

Saturday the 13th

Shoulder and tricep workout:

Later in the day workout and most times when I train later, I am beat. Well, I was fortunate enough to receive Jacked in the mail today and was just excited to get it a whirl. I was on fire! After a few warm up sets, I was in direct focused mode and nailed the workout with gains all over. USP Labs nailed this one, good job guys.

Seated Barbell press: 3 warms, 185/6 205/5,5 drop set
Side lateral up/down: 3 x
Front Raise db: 1 warm, 30/8 35/8,9
tricpe pressdown 2 warms, 80/8 90.8 drop set
Tricep Dips: 3 sets to failure
1 arm pressdown: 17/13,12

15 min cardio


Today:
Ab work

HIIT cardio
3 min warm up
8 sprints
5 min cool down


TFB PART!!!!!!!!!

Back and hamstring workout:

Went into toady's workout more charged up as the low back is no longer stiff. So no hesitation was there for the rows, and put the db deads back in.

Body weight still at: 171.5 -172

Lat pulldown undergrip: 3 warms, 170/8 175/8,7
T bar row: 2 warm, 205/6 220/6 drop set
Rope pulldown ss
with Db deads: 3 x
Glute ham raise assisted: 3 x
Db leg curl: 40/10,11,11

10 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Tuesday the 9th:

Quads and calves workout:

Simply unconscious today. Faster paced workout, but it didnt slow my down one bit to making gains across the board. Front squats were on, and looking forward to going for a single really soon. Plain solid intense training today.

Front squat: 3 warms, 275/5 305/3,3 225/9
Leg ext: 1 warm, 77/11 82/10
Sumo db squat: 1 warm, 145/10,12
Db step ups: 50/8 55/10
Donkey calf raise: 2 warms, 90/15 135/12,11,10 drop set

10 min cardio cooldown.


Today, Wednesday off from weights, moderate cardio.

Shoulder and tricep workout:

Pow, a really great workout today. My lead off movement felt great and will be making gains on this to come. The best part was the work on the triceps and the burn that came with it. My triceps haven't been worked this much for months since the elbows have been sore.

Shoulder barbell press: 3 warms, 165/6 185/6 195/6 drop set
Side lateral: up and downs, 3 x
Front raise: 2 warms, 65/10,10
tricep pressdown: 2 warms, 75/8 85/8,8
Dips: 3 set to failure
1 arm press underhand: 15/14 17/12

HIIT cardio
2 min warm
8 sprints
5 min cool

Saturday: Rest day.


Back and hamstring workout:

Good workout this morning, but low back was a little stiff, so I didnt do th prescribed db deads. The pump ended up really good with the superset and happy with the first time in this round.

Lat pulldown under grip: 3 warms, 170/8 175/7,7
T bar row: 2 warms, 205/6 215/6 drop set
Rope pulldown ss
with Rack pullups: 3 x
Glute ham raise assisted: 4x
Db leg curl: 1 warm, 40/10 45/9,9

15 min cardio.

Chest and forearm workout:

Solid workout and good starting numbers without a spot. Faster paced workout and didn't want to slow down. Right forearm is not as tender, and the rest is helping. I hope to start training biceps lightly after the New Year.

Flat bench: 2 warms, 185/6 205/6 225/5 235/3 drop set
In db press: 1 warm, 85/8,7 75/10
Flat Fly: 1 warm, 50/9,9 drop set
3 way push ups: 2 x
Forearm work: 6 sets

15 min cardio

Quads and calves:

New rotation today and got busy with some front squats. Its been almost 2 months since I did these last, but handle some decent weight first time out, and have my goals set. Entire workout was solid and looking forward to next time hitting it to make gains.

Front squat: 3 warms, 225/6 255/6 275/5 295/3 drop set
Leg ext: 1 warm, 75/11 80/10
Db sumo squat: 1 warm, 135/12 145/12
Db step ups: 45/8 50/8
Donkey calf raise: 2 warms, 70/15 90/15,12,12 drop set

10 min cardio cooldown.

Shoulder and tricep workout:

Fantastic workout today even though it was on just one meal. Made rep and weight gain throughout. Again, I wore the elbow sleeves and they seemed to help. I swaped out tri ext with close press to test things out, and I was pain free doing the close tri bench press. I didnt do earth shakin weight, but was effective.

Db delt press: 2 warms, 75/8 85/6 87.5/7 dro set
Db shrug: 1 warm, 115/8,8 two burnouts
Seated rear delt raise: 25/10,11,10,10
Close grip bench: 2 warms, 145/8,8,9
Reverse tri press: 1 warm, 50/10 55/8 drop set

HIIT
2 min warm
7 sprints
5 min cool

Back and calves workout:

Great workout today and really pushed the higher reps (at least for me) and the pump was fantastic. Was able to bang out 315 for 11 on deads and may have had a couple more, but I was winded, LOL.

Lat pulldown wide: 3 warms, 175/8,8 drop set
db bench row: 1 warms, 70/10 72/10,9
Deads: 1 warm, 315/8,11
Str arm pulldown: 42/12,11
Leg curl: 1 warm, 50.8 60,8.7 drop set

12 min cardio cooldown

Chest and bicep rehab workout:

Fine workout today and made solid progress with a faster pace. I used two elbow wraps and they helped a lot! Thanks Bill. Kept the area nice and tight and was able to focus on the feel of each exercise. The best part was nailing more reps on each of the 4 sets of chest dips.

In db press: 3 warm, 95/6 105/6,6
Flat bench: 1 warm, 175/8 185/7,7
Chest Dips: 4 sets to failure.
Uneven push ups: 2 sets
Variety of wrist curls

15 min cardio

Quads and calves workout:

Went into today's training feeling really tired. No real reason, just beat! But I told myself, lets just get the blood flowing and see where it goes. After doing just a couple of hack sets, bingo, I was charged up. I actually continued the PR's on my hack with doing 315 for 6 and then repping out to burn out sets. The best part was doing more weight with the step lunges. A real good sign things are healing up.

Hack squat: 3 warms, 225/6 270/6 315/6 225/12 180/14
Squat: 1 warm 225/8,8,10
Step bar lunge: 1 warm, 115.6 135.6
Leg Ext: 72/15,13
Calf: singles 4 sets to failure, drop set

10 min cardio cooldown

Shoulder and tricep workout:

Great workout today and continued with the progress. The elbows were acting up again during the first triceps exercise, and I cant put my finger on it. i try to avoid exercises that aggravate them, but maybe just need to rest them more. They only hurt with the heavier stuff. And its become frustrating.

Db shoulder press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 105/8 110/8,8 burn out set
Rear delt raise seated: 1 warm, 25/10 27/10,9
Lying tri ext: 2 warms, 70/8 75/8 drop set
Double db kickback: 1 warm, 25/10,10
Reverse tri pressdown: 40/12 45/12

7 sprints on the bike with warm up and cool.

Back and hamstring workout

On a roll lately and totally focused. Made gains and nailed a PR with on deads with 415 for 6! Felt pumptastic!! Tomorrow is rest and going to enjoy it but nothing to crazy.

Lat pulldown wide: 3 warms, 172/8,8,8
Deads: 2 warms, 385/6 415/6
Db bench row: 65/10 70/10.10,10
Str arm pulldown: 40/14 45.12
Leg curl: 2 warm, 60/7,7 drop set

10 min cardio cool down.

Chest and forearm rehab:

Another kick arse workout with gains compared to last workout. Pump was off the chains, boyee!!!
But the one thing I have noticed is that its taking a little bit longer to get warmed up, and the lead off exercise is slightly harder. This is due to my gym being colder than most as I dont put the heat on when I am in there, or my age is catching up with me. Who knows....

In db press: 3 warms, 95/6 105/6,5
Flat bar with chains: 1 warm, 205 total/8,8,8
Chest dips bw: 4 sets to failure
Uneven push up on ball: 2 x
Forearm rehab: mix of super sets

15 min cardio

Quads and calves workout:

In the zone today and made gains with a PR on my hacks. Simply nailed it and the swell in the quads was fantastic. Continue to add weight to the step lunges which is a great sign the knees and groin are slowly healing.

Hack squat: 3 warms, 250/6 295/6 305/6 drop set
Squat with chains: tot = 245/8,8,8,9
Leg ext: DC set with 70
Bar step lunges: 1 warm, 105/6 115/8
Calf raises: single/10 20/13,12,11 drop sets

10 min cardio cooldown.

Shoulder and tricep workout:

Started off slow as I had a late night and then trained first thing in morning.
Missed a couple of reps on the lead off exercise but then did a double drop in frustration. I then picked up the pace and finished really strong with gains and sprints.

Db delt press: 2 warms, 75/8 85/5,5 2 drop sets
Db shrug: 1 warms, 105/8,9,8 drop set
Seated rear delt raise: 1 warm, 25/10,11,10
Lying tri ext: 1 warm, 60/8 70/8,9,9
Double db kickback: 1 warm, 25/10.9
Rev tri pressdown: 35/12 40/12

HIIT cardio: 7 sprints with warm up / cool down

Back and hamstring workout:

Was right on today and the pump was stretching the tee!
Even though I did deads on Monday, I took it easy with them and did them 3rd with only 3 sets. I drop the first exer. by a few pounds and squeezed out more reps which equaled more volume compared to last time heavier sets.
Just a great combo of exercises.

Lat pulldown wide: 2 warms, 150/8 175/8,8,8
Db bench row: 1 warms, 70/10,9,9
Deads: 1 warm, 315/8,9
Str. arm pulldown: 40/12,12
Leg curls: 2 warms, 60/8,5 drop set

10 min cardio

Chest and bicep rehab:

Solid workout and made gains from last time. It was a struggle today and not totally in the zone as the aches were acting up. All in all, effective and felt good.

In db press: 3 warms, 95/6 105/5,5
Flat bar with chains: tot weight = 195/8,8,8,8
Chest dips: 4 sets to failure
Uneven push ups: 2 sets to failure
Wrist curls: 3 sets ss
Pro and supination: 2 sets

15 min cardio

Quads and calves workout:

Killa workout today and was on all cylinders. After setting the base line its go time now. Hit a PR on the Hack squat and made gains across the board. Lunges are still light but the knees are getting better.

Hack squat: 3 warms, 250/6 285/6 295/6 180/14
Squat with chains: total = 235/8,8,8,10
Leg Ext: DC set with 65
Step bar lunge: 1 warm, 95/6 105/8
calf workL singles 1 warm, 20/11,10,9 drop set

10 min cardio cooldown

bw: 172

Tuesday the 17th.

Shoulder and tricep workout:

Solid training today and a great baseline for gains to come.
Pump was jacked with just adding a couple more reps. Diggin it.
Still have elbows pains!
And I did HIIT for 7 sprints.

Db press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 95/10 105/9,8 drop set
Seated rear delt raise: 1 warm, 25/9,9 drop set
Lying tricep ext: 1 warm, 60/10 70/8,6
Double db kickbacks: 1 warms, 25/11,10 drop set

HIIT: 7 sprints with warm and cooldown.

Back and hamstring workout:

A good workout today and great pump. I kept it a little light again as I want to get a running head start.

Lat pulldown wide: 2 warms, 150/8 170/6 185/6,6
Deads: 2 warms, 365/6,6,6
Db bench row: 65/10,10,11
High pulldown: 35/13 40/12
Leg curl: 2 warms, 60/7,6 50/7

15 min cardio

Sat the 15th, rest day.
Was at the Yorton Cup, great show and a good time.


Chest and bicep rehab workout:

Well, I was going to do my biceps along with chest for the new spiit. But as I reported before, the right forearm is just too tender to any type of curling. So in place, I will do wrist curls and sup and pronation movements to help bring blood flow to the area. Also, I will do my abs on these days. So, the workout was solid but I was still beat from the mini trip. Happy with the new start and planning on progressing.

Note I started PRIME up after a 2 week layoff. Does is 3 x 3

In Db press: 2 warms, 85/8 95/6,6,7 drop set
Flat bar with chains: total 185/8,8,9,9
Weighted chest dips: 20/8 10/8 bw/9
Rehab work

Upper ab work
15 min cardio

Quads and calves workout:

The start of the new split and it was a great workout. The focus is now on hack squats since the leg presses didnt agree with my knees so much. Pushed it hard and moved some nice weight on my hack press which resulted in a personal best. I also will be incorporating a dogg crapp exercise in each workout. The knees are better so I also brought back some light lunges.

Hack squat: 3 warms, 250/6 275/6 285/6 drop set
Squat with chains: total weight 225/8,8,8,10
Leg Ext: DC with 60#
Step bar lunge: kept it light but felt good,1 warm, 85/6 95/8
Calf singles: 1 warm, 3 working sets, 1 drop

10 min cardio cooldown.

New phase!

Well not much of a change but here is the simple breakdown.
Over the past 10 months is was all about getting stronger and I made that happen. And I will continue to focus on strength but with a higher rep range to work the muscle more. The split is a simple 4 day split compared to the last 6 months. I plan on doing the 4 day split during the next 3 months or so before I change it again. The diet will remain the same but reducing some late day carbs to even out the extra food that will be consumed during the holidays. I am happy with my current weight as it optimal to get stronger and not fatter at the low 170 range. The one major change is adding HITT cardio 2 x per week in hopes of shedding a few pounds over the next couple of months.

Shoulder and tricep workout:

Well, a good finish to my program that I have been using since May. The program worked, period. As strength gains were made almost every workout, it did take a toll on my body, but 100 percent worth it. I truly feel I made some size gains and plan on doing so through the first stage of my contest plans for next year. The first stage starts now with a new simple 4 day split starting this Friday, More on the first stage latter this week.

On to the workout.

Side lateral: 2 warms, 35/8 40/8 45/8,8 drop set
Front Raise bar: 2 warm, 65/8 75/8,8 drop set
Rear delt raise: 2 warms, 30/8 38/8,9 drop set
Short bar pressdown: 2 warm, 70/8 80/8,7 drop set
Bar ext 50/12,11,10

12 min cardio cooldown.

Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down

Back and calves workout:

Nice workout all around. I mixed things up and lead of with bent rows today and went for heavy instead of the trend of doing more reps. I did a best with 265 for 5 clean reps. There after, really burn out the back with the higher reps and really bit it with my deads with chains.

Bemt rows: 2 warms, 185/8 225/8 245/6 265/5 2 drop sets
Bent bar pulldowns: 2 warms, 120/8 130/8 drop set
Deads with chains: 1 warm, 265/10,10
1 arm pulldown: 59/12,11
Donkey calf raisesL 2 warms, 45/15,13,11

13 min cardio

Chest:

First thing first, legs are sore from yesterdays training.

Again, focused on from and control today with a higher rep range. Solid early morning workout and finished with my swole on.

Flat bench: 2 warms, 155/8 165/8 175/8 185/8 195/8 205/7 155/12
In db: 75/10,8 65/9,8
Rack pushs ups: 3 sets to failure

upper ab work: 4 sets
15 min cardio

Quads:

Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.

Nov. 7th

Back and delt workout:

Nice workout today and droped the working sets by a little bit. With that, I was able to squeeze out more reps and the pump/burn was increased than normal. So doing a higher rep range felt great.

Lat pulldown under: 3 wams, 170/6,8,8
T bar row: 2 warms, 205/8,7 135/17
Rope pulldown 110/10 100/10,9 85/11
Db shoulder press: 2 warms, 85/8,7,6
Seated side lateral: 30/8,9,8,10

15 min cardio

Wednesday Nov 5th.

Arm workout:

Made up for the cut in workout of the day before. Got a solid pump and move some great weight. When I was finishing up with the light cardio, i started feeling ill!
More or less, last night I was sick and throwing up! Feeling achy and tired today so no training today, Hoping to be back tomorrow.

Cable curl: 2 warms, 75/8 82/7 drop set
Rope pressdown: 2 warms, 55/8 60/8 drop st
Hammer curl: 55/8,9,8
Tricep dips with chains: 3 sets to failure

15 min cardio cooldown

Chest workout:

Would have normally done my arms too, but today was crazy and short on time. It happens. So I did a quick chest workout and will pick up the arms tomorrow. Never less, the pump was off the chain since I had short rest and focused on more rep volume instead of doing triples.

Flat bench: 3 warms, 185/6 225/3,5,5 drop set
Slight in db press: 1 warm, 85/9,8,8
In db fly: 45/10 50.10,9 drop set with push ups

that's it!!!

Leg workout:

Felt great going into the workout so I just let it roll today.
Worked up to 355 for the double, and then decided to do a couple of singles and nailed 405. The best part was hitting the chains on the third movement. Going back 10 years ago before I was exposed to the leg press, I was able to do 405 for 5, so, hoping one day to do that again, and to hit 455 for a single. We will see.

Squat: 3 warms, 275/5 315/3 355/2 385/1 405/1
Leg curl: 2 warms, 60/6 65/6,5 50/8
Squat with chains: total weight, 245/8.8.9
Step db lunge: 30 for 3 sets (still really light, nursing groin)
Calf work: 5 sets of high reps

10 min cardio cooldown

Bicep and hamstring workout:

Great training today and a great pump in all my biceps, LOL. A couple rep gains, and used chains on the stiff leg db deads were the highligts. Will video the chain lift next time.

Hammer curl: 3 warms, 65/6 75/6,7 55/10
Short bar curl: 1 warm, 90/8 110/8,7
1 arm cable curl: 17/10 20/11,11
Stiff leg db: 2 warms, 125/8 125with chains/8,8
Leg Curl: 1 warm, 45/8,8 drop set

Ab work: 7 sets
12 min cardio

Oct 31

Shoulder and Triceps:

Nice workout and kept the gains from last time. I avoid the heavy delt press and just did a standing db press at the end. First I time I used 3 wheels on the shrug, so that was cool. All in all effective.

Side lateral: 2 warms, 45/6 55/6 45/11
Barbell shrug: 2 warms, 265/6 295/6 315/5 drop set
Standing Db press: 45/10 55/8,6 drop set
Short tricep press: 2 warms, 75/8 82/7 drop set
Bar ext: 50/10,10,10
1 arm rope: 17/12,11

Back and calf workout:

Real solid training today, but went in with a nasty headache. Not sure if it was sinus or what, but the training did help relieve it for a bit. I really enjoy this back combo as it targets the entire back. Hit a PR on bent over rows, and I finished strong with double chains on the deads.

Lat pulldown curved bar: 3 warms, 170/6 135/6 drop set
Bent over row: 1 warm 225/8 245/6,6 185/12
Dead with chains(40's): 225/10 245/10,11
1 arm cable pulldown: 50/12,12

14 min cardio

Chest workout:

Badaboom, nailed it today and kept the reps nice and slow! Made gains again, and the pump was great. The one change over the last few months has been increasing the tempo of the workout with less rest between sets. Interestlying enough it has not slowed down my strength gains.

Flat bench: 3 warms, 185/6 225/3 245/3 260/3 2 drop sets
In db press: 1 warm, 85/8,7 drop set
Slignt In Fly: 45/11,12,11
Rack push ups: 3 sets to failure

ab work: 6 sets
14 min cardio

Quads:

Was really eager going into this workout and the knee's are feeling better. So as I went along, I did 355 for 3 and then went for 375 so I thought. I was only able to get 2, and after racking the weight, I realized that I had 385 on? Oh, well. So I decided to hit the 385 again, and just when I unracked the weight the lights went out! I bailed and racked the weight. With the lights outs, I continued and had a great workout, LOL!

Leg Ext: 3 warm ups
Squat: 2 warms, 275/5 315/3 355/3 385/2 2 drop sets
1 leg press: 1 warm, 135/8,10 double drop
Sissy pole squat: 3 sets to failure

10 min cardio cooldown.

Back and delts:

Hitting it hard today with a nice 2 days off. Nothing like doing a new rotation and making gains from the previous round. Muscle does have memory. Hit PR's on Lat unders and my old school t bar rows.

Lat pulldown under grip: 3 warms, 175/6 185/6,6
T bar row: 2 warms, 205/8 230/5 drop set
Rope pulldown: 110/10,8 100/10 85/11
Db delt press: 2 warms, 85/6 95/5 85/5
Seated side lateral: 1 warm 30/8 35/7 drop set

14 min cardio cooldown.

Chest and arms:

Solid workout this morning considering it was on 1 meal and earlier than normal.
The two days off have helped some of my aches, and hoping the new two days off will also. I picked up where a left of last time on this split which is fantastic, and made gains straight through.

Flat bench: 3 warms, 215/5 235/3 255/3
Slight in db press: 1 warm, 85/9,8,6
In db fly: 1 warm, 50/10,10
Cable curl: 2 warms, 75/8 80/8
Rope pressdown: 2 warms, 55/8,7
Hammer curl ss
with tricep dips: 3x

14 min cardio cooldown.

Legs:

Well, today as a rest day didnt happen. I just felt like I needed to train, and wanted to go for it. With sore knee's and all, I picked up where I left off with squats back in August. So, I was really happy. The workout was simply intense and doing more squats with chains close to 40 pounds (I bought more)did me in. But tomorrow and Thursday are off days, LOL. As I need to make sure I dont pop a stitch in my mouth, LOL.

Squat: 4 warms, 315/3 345/3 365/3
Leg curl: 2 warms, 60/6 65/5,4 50/8
Squat with chains: 180 plus 40chains x 10,8,10
Light reverse step lunge: 25/8,10,10
Calf work: high reps for 6 sets

10 min cardio cooldown.

Shoulder and Tricep workout:

Made gain across the workout and really digging my new shoulder barbell press movement. I think I found a winner in which its easy on the rotator cuff.
After the first exercise, picked up the pace, and the pump was tight.
Tomorrow is a scheduled day off.

Seated barbell press: 2 warms, 155/6 185/6 205/5 145/10
Side lateral pole: 1 warms, 25/12 30/11
Bench rear delt raise ss
with db shrug: 3 x's
Reverse Tricpe pressdown: 2 warms, 70/8 75/8 burnout
Ly Db ext: 30/8 25/10,8 20/11

14 min cardio cooldown

Bicep and hamstring workout:

Really on point this morning with the workout. Got me some PR's on some simple curling movements. Plain and simple, was in the zone, and the Prime is kicking.

This week may be hairy with the training, as I am having some dental issues (minor surgery on Tuesday) so not sure how I will feel the day after. Plus, I will be taking off Fri to Sun, as I am heading down to the CCC to support two clients and will be with the family. So all in all, these days will be needed rest.

In db curl: 2 warms, 40/6 50/5 55/5 drop set
Cable curl: 2 warms, 70/8,9
Spider curl 25/10,12,11
Lying leg curl: 2 warm's 55/6 65/6,5 drop set
Ball Leg curl: 3 sets to failure

side ab work: 6 sets
14 min cardio cooldown.

Back and calve workout:

A little rushed today with the training, so I mixed things up and had a different approach. I still did pull ups but focused on a great squeeze and stretch with less reps. Also, I tried out rack pulls instead of deads.

Pull ups: 9 sets of 5 reps, last set did 6
Rack pulls: 2 warms, 405/6 475/6 500/6 315/15
Seated close row: 2 warms, 170/10 180/9 drop set
Calf raise: singles with 25# 3 sets to failure, then 3 burnouts.

10 min cardio cooldown

Chest workout:

Good workout today and made rep gains across the entire workout as compared to last month. The session brought a great pump, and the energy level with off the chain. Body is starting to feel some aches. Nothing more than usual but I plan on take next weekend off, at least a 3 day break. Other than that, just a solid workout.

Flat db press: 2 warms, 85/10,9,9,8
Chest dips: 25/8,8,7 drop set
In db press: 65/10,10,9
Flat bar x reps with chains: 3 set

Upper ab work
14 min cardio

weight: 172.5

Quads:

On to higher rep and control rotation for the focus movements.
Today was front squats and went ATG with a slower tempo. Just a great workout today with fantastic pump and burn. Hit a PR on my Hack Squat machine.

Leg Ext: 2 warms, 85/10,10
Front squat: 1 warm, 175/10 185/10 195/10 200/10
Hack squat: 2 warms, 235/6 280/6,5 180/14
Step ups: 40/10,12

Low ab work
10 min cardio cooldown.

Back and delts workout:

Really in the groove today and the workout was solid with nice gains.
I switched out the standing push press since it hurts one too many joints lately. I replaced it with a modified seated barbell press. The twist is that I am leaning back a bit like a really steep incline press. I kept the motion short, and wow, it really burn the delts. And the best part no other pain, LOL.

Pullups: 12/9,8,6
Seated cable row: 2 warms, 170/9 180/7 drop set
1 arm db row: 1 warm, 95/10 100/10 85/14
Mod seated bar delt press: 3 warms, 155/9 175/7 135/11
Db shrug ss
with side lateral: 3 x

20 min cardio

Tomorrow will be a off day!

Chest and arms:

Real bang up today and made gains across the board again! Stayed away from the really heavy presses as my body is feeling it. Other than that, everything was rockin and fantastic all around.
Even though, the split has been the best I have done, I am looking forward to moving on to a basic 4 day slit for the winter months and before I start my contest split!!!
Change is good.

Flat db press: 2 warms, 85/8 105/6,7,5
In db press: 1 warm, 85/9,8 burn out set
Flat fly: 45/10 50/8 45/12
In db curl: 1 warms, 40/6 50/5,5 burn out set
Cable overhead ext: 1 warm, 65/6 70/6,6 burnout set
Rev bar curl ss
with Double db kickback: 3x

14 min cardio cooldown.

Leg workout:

Early morning training but felt great. Continued the trend of doing sets of 5's. And nailed 2 sets of 305 for 5. From there, the workout was cake, and made gains.
Tried again to do a regular glute ham rep, but didnt happen. I think I need to drop 20 before that happens.

Leg ext: 2 warms, 85/10 75/10
Front squat: 2 warms, 275/5 305/5,5 drop set
Glute ham raise: 4 sets assisted, 1 drop on leg curl
Sumo db squat: 2 warms, 155/11 160/10
Calf work: set of bw singles x 3, then 3 pulses

10 min cardio cooldown.

Shoulder and Tricep workout:

A great finish to a round this week. Made gains on the first exercise for each muscle group, and zipped through the routine without sacrificing any strength. Pump was radical!!
Off day tomorrow, and the body needs it.

Push press; 2 warms, 145/8 165/5 185/5 135/11
Side lateral cable: 2 warm, 25/10,10
Bench rear delt raise ss
with Db shrug: 3 x
Reverse grip tricep pressdown: 2 warms, 70/8,8 drop set
Db Ext: 30/6 25/8 20/11,10

14 min cardio cooldown.

Bicep and hamstring workout:

Another fast paced workout and hit some great numbers again. Its always encouraging to break PR's or just do more weight after a layoff of a month plus of doing an exercise. The fun continues.

In db curl: 2 warms, 40/6 50/5 55/4 drop set
Cable curl: 1 warm, 55/8 65/8 drop set
Spider curls: 25/8 20/13,12 (the bi's where spent)
Leg curl: 2 warms, 55/6 65/5 55/8 drop set
Lying ball curl: 3 sets to failure

Side ab work: 5 sets
14 min cardio cooldown.

Weight: 172

Back and calves workout:

Really digging it now, and hit some nice numbers on a couple of movements. Pulled 405 for 6, which is a current best for me, and then finish with 275 standing on a plate for 11. I like this as it increases the range of motion. Faster paced training, and that includes during the deads.

Pull ups: 12, 8, 8, 6
Deads: 2 warms, 365/6 405/6 275/11 on plate
Seated close grip row: 2 warms, 160/8,9 drop set
Str arm pulldowns: 35/12,11,11
Calf raises: singles, 25/13,12,9 3 types of burn outs

12 min cardio cooldown.

Chest workout:

Finally, got my 115 for 5 on the flat press! So another PR in the book. The entire workout was fast paced and starting to get the effects of the PRIME. For some reason its taken a little longer this time, but seems like things are kicking in.

All in all I got my swole on.

Flat db press: 3 warms, 115/5,4 drop set
Chest dips with chains: 9,8,8 drop set
In db press: 65/9,10,8
Flat bench with chains: 3 sets to failure

upper ab work: 5 sets
12 min cardio

Quad workout:

Baddabing, a great workout today and made gains straight across the board and continued doing 5's on the front squats. The knee pain was not as bad, and I will continue to not miss a beat. I did hacks and nailed a PR. I plan on doing more Hacks and I move forward and to replace the leg press with them when that rotation comes up again.

Leg ext: 2 warms, 80/10 85/10
Front squat: 2 warms, 275/5 285/5,5 225/10 (then slipped)
Hack squat: 2 warms, 225/8 270/8 225/11
Step ups: 1 warm, 45/12,12

Lower ab work: 5 sets
10 min cardio cooldown.

Satruday;

Back and shoulder workout:

Later day workout and been nursing a head cold. Got it down, and was feeling pretty good when the workout was through. I took it easy on the push press as my shoulder had some kink in it? Numbers were still even or better from last time doing this workout. As I did this workout yesterday, the lats are sore!!

Pull ups body weight: 11,8,8,6
Seated cable row: 2 warms, 170/9,9 burnout set
1 arm db row: 1 warm, 95/9,10 burnout set
Push Press: 3 warms, 145/7,7 drop set
Db shrug ss
with side lateral: 3x


Today: Off day!

Chest and arm workout:

Nice change of pace today. With the exception of the lead off, I made gains from the last time doing this same workout. Fast paced, and was in the zone. Not sure if the PRIME is already kicking in, but the sleep has been improved. Looking forward to week 2 with the PRIME.

Flat db press: 3 warms, 105/6 115/3,3
In db press: 1 warm, 85/9,7 burn out set
Flat fly: 1 warm, 50/10 10
In db curl: 2 warms, 45/6 50/4 burn out set
Standing cable ext: 2 warms, 60/6 70/6 burn out set
Reverse bar curl ss
with Double db kick back: 3 x

12 min cardio cooldown

Leg workout:

Felt really good and the focus was on point, the only problem, the left knee is bothering me. Lately, been having a slight pain in the knee that is similar to inflammation tingy type pain (if that makes sense?). So, I didnt go for any singles or doubles with the front squats. I will focus on increasing the weight are going for 5 reps. The pump was still strong and made gains on the sumo db squat.

Leg Ext: 1 warms, 70/10 80/10,10
Front Squat: 2 warms, 275/4,5,5 225/9
Glute Ham raise: 4 sets assisted, burn out with leg curl
Sumo db squat: 1 warm, 145/12 150/10 155/10
Calf work: singles for 5 sets

10 min cardio cooldown.

Shoulder and tricep workout:

I strong finish to this round as I made gains across the board with the shoulder training. Both elbow are slightly sore, but was able to get a great pump in the triceps. I really anticipating the results from prime again, and starting to feel a quicker pump already.

Arnold press: 2 warms, 65/7,7,7 drop set
Barbell shrug: 2 warms, 255/8 275/7,6 2 burnout sets
Seated rear delt raise: 1 warm, 20/11,10,10
Tricep dips with chains: 3 sets to failure
Overhead rope ext: 1 warm, 40/12 45/10,10

Lawn cutting for 20 minutes.

Bicep and hamstring workout:

Fantastic workout today as I continue stay away from the low rep range. Made some gains today and tried to do the glute ham raise without assistance (not a good idea yet), was not successful. Pump was strong in all my biceps.

Barbell curl: 2 warms, 105/10,8,9,8
Alt db curl: 1 warms, 45/9,9
Con curl: 30/12,11,11
Glute Ham raise: 3 sets of 10 reps assisted
Leg curl: 1 warm, 40/8 45/8 drop set

Side ab work: 5 sets

Back and calves:

Early workout as most Sunday training days are. I started USP Labs Prime today, and really excited to see what will happen again! The workout was solid and the focus movement was on the light side again as I continue to do my recovery round. Although I did hit a PR on DB bent over rows!

Lat pulldown: 2 warms, 145/10,10,9,9
Db bent over row: 2 warms, 105/6,5 drop st
Close pulldown: 110/12,12,11
Bent over row bar with chains: 155/12,11,12
Calf work: 90/22,17,15 3 sets with chaings

12 min cardio cooldown

Chest workout:

Another chest burning exercise while keeping the focus movement at lower weight. Lots of energy today and the workout was faster paced. Made gains with the remaining workout. The legs are really sore from yesterday!

Slight inc db press: 2 warms, 85/9,9,8,8
Flat bench press: 2 warms, 195/6 205/6 drop set
Chest dips: 3 sets to failure
In Db Press: X reps with 55, 3 sets

Upper ab work: 4 sets
12 min cardio cooldown.

Quad workout:

This is lighter/recovery week, and the pump was great while hitting the quads. I used about 65 percent of the max weight from previous workout, and repped it out. Other than that, it was a solid workout. Happy to hit the 305 after the leg press.

Leg press: 2 warms, 405/10,12,13,10
Squat: 2 warms, 275/6 305/6 2 drop sets
Sissy pole squat: 3 sets to failure

Calf work: 4 sets
Low ab work: 4 sets

10 min cardio cooldown.

Wednesday: Rest day


Back and shoulder workout:

Will today was deadlift single rep day! More or less, going for an all out PR, and nailed 455 for the single. I purposely didnt go nuts before the lift. And I thought I had a little left, so I burned out two more sets with 315. Made gains across the board. And really happy with the PR, now the next goal is 475 before the New Year with a body weight of 170.

Lat pulldown: 3 warms, 185/6 200/5 2 drop sets
Deads: 2 warms, 335/4 385/2 425/1 455/1 315/11,7
Db Bench row: 1 warms, 65/10 70/9,9
Side lateral: 3 descending sets
Bar shrug: 135 with chains, 3 sets

14 min cardio cooldown.

Chest and arms:

Wow, gains and PR's again today. The split is really doing its job, and recently had a client start it! Hope he gets the same gains as I do, LOL. This may be strange as its over a year away, but I am getting anxious to competing again!.
Ok, on to the workout, PR with Slight incline db press, chest chain dips and barbell curls, tricep pressdown.

Slight incline db press: 3 warms, 105/6 115/5 85/11
Chest dips with chains: 10,9,8,8
Flat bench x reps: 135 x 3 sets
Barbell curl: 3 warms, 145/6 155/5 95/11
Tricep Pressdown: 3 warms, 95/6 100/5 65/11
Rope curl ss
with db ext: 3 sets

20 min lawn mowing!

Leg workout:

Feeling the groove today and made gains from last workout! And nailed a PR with stiff leg deads and hit 365 for two sets of 6. Groin is feeling better but the knees ached a bit. And I think the leg press brings it on as squating I am pain free.

Leg press: 3 warms, 495/6 560/6 605/6 405/15
Stiff leg bar: 2 warms, 315/6 365/6,6 225/12
Squat with chains ATG: 1 warm, 165/10,11
Db Leg curl: 1 warm, 40/10,11
Calf work: 2 wrams, singles with 3 different ranges, 3x

10 min cardio cooldown.

Morning weight: 172

Saturday: Rest day


Delt and tricep workout:

Early morning workout and it was fast paced with a great pump. I did Arnold presses instead of reg Db delt presses. Wow, I am weak compared to the normal but the muscle burn was 10 fold. Made some nice gains on the shrug and finished strong with the triceps.

Arnold press: 2 warms, 65/6,7,6 drop set
Bar shrug: 2 warms, 245/8 265/8,7 burn out set
Seated Rear delt raise: 1 warm, 25/11,10,10
Tricep dips with chains: 11,8,8 bw set
Rope pressdown: 1 warm, 40/9
Reverse pressdown: 1 warm, 45/13

12 min cardio cooldown.

Thursday the 18th

Back and calf workout:

Really strong pump and burn today. No deads, but the lats to a real beating.
Hit PR's across the board!

Lat Pulldown: 3 warms, 185/6 195/6 drop set
Db bent over row: 2 warms, 95/8 100/8 drop set
Close v-grip pulldown: 110/11,12,10
Barbell bentover row with chains: 155/14,12,12
Calf work: 90/20,18,12 3 drops with chains

12 min cardio cooldown.


Bicep and hammie workout:

What can I say, got another PR on barbell curls. Rest of the workout was solid as doing glute ham raise assisted still kicks my arse. One day I will do 1 regular rep, LOL.

Bar curl: 2 warms, 125/6 145/5 150/5 drop set
Alt db curl: 40/8 45/8,8
Con curl: 35/11 30/12 25/14
Glute ham raise: 3 sets of 10
Leg curl: 1 warm, 40/8 42/8 burn out

Side ab work
10 min cardio cooldown.

Chest workout:

Feeling great today and well rested! With that, the gains kept on coming and hit a new PR with my slight incline db press with 115 for 4. The rest of the workout was a fast tempo not wanting to slow down attitude. The goal is to do a decent crab most muscular by the next show, LOL!

Slight incline db press: 3 warms, 105/6 115/4 75/12
Flat bench: 2 warms, 190/6 200/6 drop set
Body weight dips: 3 sets to failure
In db press: 2 sets of X reps.

Upper ab work
12 min cardio cooldown.

Quad workout:

Real nice workout today and made some gains from last time and from 1 plus month ago again. The pump and burn from the sissy squats were radical!

Leg press: 3 warms, 495/6 555/6 600/5 405/14
Squat ATG: 2 warms, 275/6 300/6 185/12
Leg Ext: 1 warms, 70/10,10
Sissy pole squat: 2 set to failure

upper ab work
10 min cardio cooldown.

Back and delts:

Fugataboutit!! Hitting a new PR on Deads with a month layoff of going heavy is what was done. I nailed 425 for a triple, and that was a goal of mine to do 2.5 x my body weight for a triple. And this being a morning work with 1 meal. The drop set really finished it off while standing on a plate and burning out with 275 for 15.

Lat Pulldown wide: 3 warms, 180/6 190/6 drop set
Deads: 2 warms, 335/6 385/6 425/3 275 plate/15
Db bench Row: 1 warms, 65/10,10,9
Side lateral: 3 descending sets

12 min cardio cool down.

Chest and arms:

Came out blazing today and nailed three more PR's. First on the slight incline db presses, and then both main arm movements. As excited I was/am, I will be looking forward to resting tomorrow, LOL. Little sore in joints.

Slight incline db press: 3 warms, 105/6 110/5,4
Chest dips with chains: 10,9,7,7
Flat bar X reps: 135 x 3 stes
Bar curl: 2 warms, 125/6 145/5 drop set
Tricep bar pressdown: 2 warms, 85/6 95/5 drop set
Rope curl ss
with Db ext: 3 x

12 in cardio cooldown

Leg workout:

A slow start today, as I was feeling stiff, and my knee had a slight twinge! After getting through the leg press, and it wasnt that bad, I was able to hit a PR with stiff leg deads with a barbell. All in all made gains and had a great workout. I always enjoy the new splits and challenge of moving more weight from the previous time of doing it.

Leg press: 2 warms, 405/10 495/6 540/6 585/6 drop set
Stiff leg bar: 2 warms, 315/6 345/6 365/4 drop set
Squat ATG with Chains: 135/14 155/10,14
Db leg curl: 1 warm, 35/11 40/10
Calf work: focus on 1 leg, 6 total sets

10 min cardio cooldown.

Shoulder and tricep workout:

The hits keep on coming! A first with side laterals and hitting 55's for 7 reps. Then made gains on the second exercise with the in db delt press. Really happy this is continuing and I remain at 171 to 173. Did a little more work on the triceps but still sore at time. I have a mild case of tendinitis.

Side lateral: 2 warms, 45/6 55/7 45/10 drop set
In Db delt press: 1 warms, 85/8,8,7
Front Raise db: 30/10 35/8 drop set with 45 # plate
Tricep pressdown with short bar: 2 warm, 75/8 82/7 drop set
Lying bar ext (decline): 50/10 9,9
1 arm rope pressdown: 15/12,12

12 min cardio cooldown

Bicep and hamstring workout:

A real bang up workout today and nailed two PR's with hammer curls(loose form)85 x 7 and stiff leg db's 150 x 8. Again this session is not the most impressive with heavy arse weights, but hitting those two lifts were satisfying.

Hammer curls: 2 warms, 65/8 75/5 85/7 drop set
Close grip curl: 2 warms, 110/8 drop set
1 arm cable curl: 1 warm, 22/10,10
Stiff leg db: 2 warms, 125/8 150/8
Leg curl: 1 warms, 45/8,7 drop set

Side ab work: 4 sets
10 min cardio cooldown

Little animated at the end! Not usually my style, LOL

150 db deads
http://www.youtube.com/watch?v=f3g8b-aE5a8


85 db hammer curls
http://www.youtube.com/watch?v=fokcQqRYXGM

Back and calf workout:

Real solid and made gains which shocked me considering I had only 4 hours of sleep and one meal! Was at the Team U last night. Interesting show to say the least.
But I know I will crash later today since I have the kids all day.

Lat pulldown wide bent: 3 warms, 150/6 170/6,6 burn out set
Bent over row: 1 warms, 205/8 225/8 245/8 drop set
1 arm cable pulldown: 50/10 55/12
Deads with chains: 235/10,12
Calf work: 6 sets

12 min cardio cooldown

Chest workout:

Nice workout today and did the bodweight thing again today but not so many sets. Really good pump and effective workout.
FYI: My legs are really sore from yesterdays workout!

Flat bench: 2 warms, 175/10,10,10,10,9,9
In db press: 75/8,9,9,9
Mid incline fly: 45/10 50/10
Rack Push up: 2 sets to failure

Upper ab work
10 min cardio cooldown.

Quad workout:

Its that time for higher rep week. Although not high reps for many, but 10 reps for a lead off exercise is for me. This allows me to mix things up a bit, and not strain the joints on the triples. So, for quads, I kept it simple. I did 10 sets of 10 reps for just over body weight in squats. By the 7th set, it become a b*t*h.

Leg ext: 3 sets to warm up knee's
Squat ATG: 175 for 10 sets at 10 reps.

lower ab work
10 min cardio cooldown.

Back and shoulder workout:

Oh boy, sounds like a scratched up record, but hitting PR's are the norm of late. Really happy with todays workout as droping some supps, and still get a great pump and burn. The 225 on the t bar was nice since I kept clean form, and hitting 95 for 5 was great since the delts have some wear from the back.

Lat Pulldown underhand: 3 warms, 170/6 180/6,6
T bar row: 2 warms, 180/8 205/6 225/6 drop set
Rope Pulldown: 110/10 100/12,11
Db Press: 2 warms, 85/6 95/5 drop set
Front raise bar ss
with Seated side lateral: 3 x

12 min cardio cooldown.

Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down

Had a great time down the shore this past weekend, and got in my leg training at a local gym. I had two extra days off from training during this time, but plenty of activity in the ocean and walking.

The workout was effective, but just really mixed it up. And I was only bothered 2 times with questions, LOL. I really do like training at home.

Tomorrow I will be back on track.

Shoulder and Tricep workout:

This is becoming too much fun! Nailed a couple more PR's and a fantastic pump and burn. Although another great week of training, I am looking forward to the rest day tomorrow and spending the long weekend down in Ocean City NJ. I plan on training Sunday and Monday, but they will be non recorded workouts with another rest day on Tuesday.

I will also be checking out Ocean City's high school for possibly a show next May!!

Side lateral: 2 warms, 45/6 55/5 50/7 35/12
Inc Db press for delts: 1 warms, 75/8 80/9,7
Upright row bar: 2 warms, 105/9,6 burn out set
Tricep pressdown short bar: 2 warms, 70/8 80/8 drop set
Bar ext: 60/10,9,10

10 min cardio cooldown.

Biceps and Hamstring workout:

Wow, and real solid workout today while hitting two PR's (hammers and stiff dbs)! Even though I am not press or rowing heavy weights, its become one of my favorites. Faster tempo with an aggressive tude today.

Hammer curls: 2 warms, 65/6 75/5 80/5 55/10
Close grip bar curl: 2 warms, 110/7 90/11
1 arm cable curl: 1 warm, 20/11,11
Stiff leg db: 2 warms, 125/8 145/8 burn out set
Leg curl: 40/9 45/7,6 burn out set

ab work: 4 sets
12 min cardio cooldown

Back and calve workout:

A little tired going into todays training, but was able to pull a real nice workout. Again, with the determination, I was able to best my reps and weights from a while back on the same routine. The pump that I capture by the end of the workout was great.

Lat Pulldown angled bar: 3 warms, 150/6 165/6,6 drop st
Bent over row: 2 warms, 225/6 235/6 185/11
1 arm cable pulldown: 50/12 55/11,9
Deads with chaings: 225/10,15
Single seated calf raises: 4 sets with 2 drops

10 min cardio cooldown

Chest workout:

Real good workout today, and the energy was high. The only set back was the joints were a little sore. So, I stayed away from the triples on the flat bench. Other than that, weight and reps were up, plain and simple!

Flat bench: 3 warms, 185/6 205/6 225/5,5 drop set
In Db Press: 1 warm, 85/8,7,7
Slight In Db Fly: 45/10 50/9 45/9
Weighted Rack Push ups: 3 sets to failure

Upper ab work
14 min cardio cooldown.

Quad workout:

Fantastic workout today, and add 10 pounds to last workout on the squats. Focus was solid and after the squats, I really picked up the tempo. I led off with extension just to get more blood flow in the quads this time.

Leg Extension: 3 warm ups.
Squat: 2 warms, 275/6 315/3 345/3 365/3 drop set
1 leg-leg press: 1 warms, 115/10 125/10 drop set both feet
Sissy squat: 3 sets to failure

10 min cardio cooldown.

Back and shoulder workout:

A really solid workout today, and made gains all the way through. I sound like a broken record, but stronger this time than when I left off over a month ago with this routine. The best part is I am a couple of pounds less.

Lat pulldown underhand: 3 warms, 170/6 175/6,6
T bar row: 2 warms, 180/8 205/6,6
Rope pulldown: 100/12,13,11
Db delt press: 2 warms, 85/6 95/4 drop set
Front raise barbell ss
with seated side lateral: 3 x

Ab work: 4 sets
14 min cardio cooldown.

Friday the 22nd:

Chest and arms:

Wow, made gain throughout the workout and this routine has not been done in well over a month. Most times in the past, I lose a little, but recently, the weight increases have been consistent. Nice faster paced workout.

Flat bench: 3 warm's 185/6 215/3 235/3 245/3
Slight In Db: 75/8 85/8,8,7
In Db Fly: 45/12,11
Cable Curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 45/8 50/7
Hammer curl ss
with Tricep Dips: 2x

12 min cardio cooldown

Saturday the 23rd: Off Day

Wednesday: Complete Rest Day


Leg workout:

Really good workout considering I was a little preoccupied with the show this Saturday. Always excited to hit a new round, and today was back squats. Did some good weight compared to a month and half ago. Goal is to add 50 pounds to what I did today.

Squat: 3 warms, 275/6 315/3 345/3 355/3
Leg curl: 2 warm, 60/6 65/4,8
Leg Ext: 1 warms, 80/11,10
Squat with chains: 135/14,16 (x reps)
Calf work: 4 sets

10 min cardio cooldown.

Shoulder and tricep workout:

Nailed it today and didnt hold back on the push press. Real fast tempo but the workout didnt suffer, only increase across the board.

Body weight: 170.5 (havent seen this in months!)

Push Press: 3 warms, 165/6 185/5 115/13
Side lateral cable: 1 warm, 22/10 27/8 drop set
Rear delt raise on bench ss
with Db Shrug: 3 x
Reverse Tricep pressdown: 2 warms, 60/8 70/7 drop set
Db Ext: 30/6 25/9 20/10

12 min cardio cooldown.

Bicep and hammy workout:

Nice workout today and feeling strong.
Made gains on the incline db curl and leg curl.

In Db Curl: 2 warms 40/6 50/5 52.5/5 drop set
Cable curl: 1 warm, 55/8 60/9
1 arm preacher curl: 22/10,11,11
Lying Leg Curl: 2 warms, 55/6 65/5 2 drop sets
Db Leg Curl: 1 warms, 35/10,9

Side ab work
12 min cardio cooldown

Back and Calves:

Really tore it up this morning. Sleep well, and feeling great. Even with just the one meal, I really slammed my back today. I didnt push it to much with the deads but I was happy with 365 for two sets of 6. Made gains on first and third movements.

On a side not, off to the last posing class before the show next weekend. Will be lots of fun.

Pull ups: 11,8,8,7
Deads: 2 warms, 315/8 365/6,6
Seated close cable row: 2 warm, 155/8,10
High pulldown: 35/12,11,10
Calf work: singles with 25/14,12,10 2 brun outs

12 min cardio cooldown.

Chest workout:

A real solid chest workout today with higher reps. The cool thing is when I did this month plus ago, I was able to crank out more reps this time. And best of all, no phone calls!.

Flat db press: 2 warms, 85/11,9,8,8
Chest Dips: 25/8,8,7
In Db press: 65/10,8,9
Flat bench with chains: X reps 3 sets

upper ab work
12 min cardio cooldown.

Quad workout:

Not a bad workout, slow to start with phone calls coming in for the show.
For this week, I am doing the main exercise with higher reps to give the body a break. Lost a little focus doing the front squats, but after, I nailed and made gains across the board.

Weigh in: 171.5

Leg Ext: 2 warms, 85/10,11
Front Squat: 1 warm, 175/10,12,11,10
Hack Squat: 2 warms, 225/8 270/7 drop set
Bar step lunge: 1 warms, 115/8 135/8

Low ab work
10 min cardio cooldown.

Wednesday: Rest/Sick day!


Back and shoulder workout:

Nice workout today and made gains across the board from last time hitting it. A timely workout since I wasn't on to do any crazy deads or rows and coming off a minor bug. Pump was great and faster tempo training.

Pull ups: 11,8,7,6
Seated cable rows: 2 warms, 165/9,8
1 arm db row: 1 warms, 90/11,9 drop set
Stand Db press: 2 warms, 55/8 60/8,7
Side ups seated on ball: 1 warm, 20/10,9

upper ab work: 4 sets
12 min cardio cooldown.

Monday the 11th: Complete rest day.


Chest and arm workout:

Coming down with something (head cold and slight aches), but felt well enough to train. I didnt go as heavy, but all in all a nice and effective workout. Actually did more volume that last time with the first exercise.


Flat db press: 2 warms, 85/8 95/8,7,6
In Db press: 75/8,8,8
Flat db fly: 45/10 50/9 45/9
In db curl: 2 warms, 45/5,5 drop set
Stand Tri cable ext: 2 warms, 60/9 65/7 drop set

10 min cardio cool down.

Leg workout:

KA-BOOM, fried this workout with a faster pace and drive. And best of all, I nailed a PR with a front squat single of 365. The only downer is my wife and kids are on vacation, and I didn't get to tape it! LOL.

Leg Ext: 2 warms, 85/10,10
Front Squat: 2 warms 275/4 315/2 345/1 365/1 drop set with chains
Glute Ham Raise assisted: 3 sets of 10, drop set on leg curl
Db Sumo Squat: 1 warms, 145/10,12,11
Calf work: BW singles, 4 sets

Low ab work: 3 sets
10 min cardio cool down.

Weight: 173

Biceps workout and cardio:

Long story short, due to scheduling(clients) on Monday, and want to hit legs tomorrow, I flipped two workouts. Which resulted in just doing biceps today.
Didnt get too crazy, but happy with the lead of exercise of incline db curls and doing a PR with them.

In db curl: 2 warms, 40/6 50/5 52.5/5 drop set
Cable curl: 1 warms, 55/8,9
1 arm preacher curl: 25/10,13,11

15 moderate cardio.

Delt and Tricep Workout:

Strong workout today and a real nice combo of movements to hit the delts. I was spent by the time I nit triceps, and the elbows were really sore today. Still have trouble with db ext. Just too much pain. All in all a fine workout.

Push Press: 3 warms, 135/10 155/7,8
Side lateral cable: 1 warm, 20/11 25/10
Rear delt on bench ss
with Db shrug: 3 x
Lying Db ext: 2 warms, 35/8,7
Reverse Tri Pressdown: 2 warms, 50/11 55/10

Side ab work: 5 sets
12 min cardio cooldown.

Back and calf workout:

A lot going today, and will be the next few days. So I was not as amped going into the workout. But after finishing the pull ups, the feel and focus kicked in and the workout was on point with gains again!!!

Pull ups: 10,8,7,6 (these were easier 20 pounds ago)
Deads: 2 warms, 315/8 385/5 225/15
Seated Close cable row: 2 warms, 145/11 155/10
High Pulldown: 1 warm, 40/12,11 burnout
Calf work: 1 leg DC with 25 pounds x 3, 3 burn outs

14 min cardio cooldown.

Chest workout:

Real productive workout today, and hit a PR on reps with the first set. All in all made gains through out the workout, and really pleased with the training lately.

Flat Db press: 2 warms, 105/7,6 drop set
Chest dips: 25# + BW, 8,7,6
In Db press: 65/11,9,8
Flat bench: X reps with chaings, 3x

12 min cardio cooldown.

Monday the 4th: 25 min light cardio



Quad Workout:

Well, I was all fired up to hit heavy front squats again, but figured it was only a few days back that I blasted them. So, I went with the same scheme this time, but did a couple of more reps instead of increasing the weight. Beyond that, the focus was balls on with doing more weight on the Hacks then over a month ago!!
Also was happy since I did any type of lunge in months, so I did a couple of sets with bar lunges.
Fried legs, period.

Leg Ext: 2 warms, 85/10,8
Front Squat: 2 warms, 275/5 315/3 345/2
Hack Squat: 2 warms, 225/8 250/7 burn out set
Bar step lunge: 1 warm, 95/8 115/8

Low ab work: 4 sets
14 min cardio cooldown.

Back and delt workout:

Trained earlier today as we have family fun stuff to do.
For today's session, it was no dead day and nothing extreme. But I think this back workout gives me best pump! I was excited leading off with 10 pullups at my current bw and not doing them over a month!! But then I konked out at the end, LOL.

Pull ups: 10, 8, 8, 6
Seate cable row: 2 warms, 155/10 160/9
1 arm db row: 1 warm, 85/10 90/10 drop set
Standing Db Press: 2 warm, 55/8,8,7
Seated side ups on ball: 15/12 17/10 17/9

Upper abs: 4 sets
14 min cardio cooldown.

Chest and arm workout:

Real solid training today, and made some rep gains from over a month ago. Elbows were a little sore, as I attempted close grip bench but it was a no go. All in all, great pumps.

weigh in: 173

Flat db press: 2 warms, 85/8 105/6,6,5
In db press: 75/10,8,7
Flat db fly: 45/11,12,11
Close grip curl: 2 warms, 110/8,8
Lyy tri Bar ext: 2 warm, 80/5 drop set
Con curl ss
with db kickback: 3 x

15 min cardio cool down.

Rest Day Thursday:


Leg workout:

Went into today's training feeling eager since I have not done front squats in over a month. So, I was curious to see how my strength left off! After doing 2 working sets of leg ext, I smacked those Front Squats up, LOL. Nailed a PR doing 345 for double.

Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 315/2 345/2 225/10
Stiff leg with trap bar: 2 warm, 275/6,9 225/11
Sumo Db squat: 2 warms, 145/11,10
Calf raise: 5 sets

12 min cardio cooldown.

345 x 2

Shoulder and Tricep workout:

Fantastic workout and hit a PR on db presses. But more importantly, the elbows were feeling good and was able to do 3 movements for the triceps. Just a little burnt out from a solid 5 days of training. Well enjoy the off day tomorrow and starting a new round of routines!

Db shoulder press: 2 warms, 85/6 95/5,5
Barbell shrug: 1 warms, 225/8 245/8,7 drop set
Front raise barbell ss
with rear delt raise: 3x
Tricep Dips with chains: 3 x to failure
Rope Pressdown: 35/11 40/10 45/9
Reverse Pressdown: 45/10 35/12

14 min. cardio cool down.

Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.

Back and calf workout:

Real solid workout today with a faster pace. Again kept it lighter with higher reps for the first movement, then hit it heavy with the second. I really like this combo of putting blood in the muscle and then doing fewer reps with the heavy stuff. Made gains with the whole workout.

Lat pulldown: 1 warm, 120/15,13,11,11
Db bent over rows: 1 warm, 85/6 95/6,7 drop set
Close row: 110/11,9 100/10
Barbell bent over row with chains: 135/14 155/10 135/13
Calf raise: 90/27,17,15 3 body weight sets
14 min cardio cool down.

Sunday the 27th

Chest:

Early morning workout due to family obligations during the day (parents 45th anniversary). I took the same approach again as I did with my quad workout. Just used high reps for the first movement. Wow, pressing was never a strong exercise for me, but using higher reps to failure give me a real deep burn and pump.

Mid In Db press: 1 warm, 65/14,12,12,11
Flat bar press: 2 warms, 185/6 195/6 drop set
Chest Dips: 3 sets to failure
In db press: 55 for 3 X Reps.
14 min cardio cooldown.

Friday 25th: complete Rest Day


Saturday 26th: Quad workout:

The hits keep coming and I was super pumped after this simple workout. Instead of going heavy on leg press, I went with a higher rep scheme to failure. And even after that I still made a gain on the squat. I finished the workout with a body weight sissy pole squat!

Leg press: 1 warm 360/15,17,16,15
Squat (close ATG): 2 warm, 275/6 295/6 185/14
Leg ext: 1 warm, 65/10 70/10
Sissy pole: 2 sets to failure
light calf work

Lower ab work: 4 sets
10 min cardio cooldown.

Back and shoulder workout:

Again, went into the workout feeling subdued (lack of sleep). And I even had the thought of skipping the deads! Well, after the first movement, the rocket was lit, and it took off. I did the deads and hit another PR with 435 and a double. Then finished them with a drop set of deads while standing on two 45 pound plates!

Lat pulldown: 3 warms, 170/6 185/6 drop set
Deads: 2 warms, 335/6 385/4 425/2 225 on 2 plates/12
Db bench row: 55/10 65/10,9
Upright row bar: 2 warms, 105/8,7 burn out set
Side lateral up and downs: 3x

Upper ab work: 4 sets
10 min cardio cool down

Chest and arms:

Went into todays workout even minded. And was feeling good sore from yesterday stiff legs. Not overly jacked up, I did a tad more reps on the first movement to give the joints a little break. When it came to volume, I actually did more in comparison to pressing the heavy db's. After the first exercise was complete, it was go time, and made gains throughout the entire workout.

Mid In Db press: 3 warms, 95/8,8,7
Chest Dips with chains: 4 sets to failure
Flat bar press: 135 for 3 sets (X reps)
Barbell Curl: 2 warms, 120/5 140/5 95/10
Tricep Pressdown: 2 warms, 80/6 90/6 60/13
Rope Curl ss
with Db Ext.: 3 sets
14 min cardio cooldown

Leg workout:

Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.

Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

Rest Day: Moderate Cardio for 25 min

Shoulder and tricep workout:

Earlier than normal training, due to posing class today.
Looking forward to the class.
The workout was real solid and moved 90's on the shoulder press which is a best for me. There are many factors to the strength, but the most evident is simply not dieting for a show.

Body is weight is at 173.5

Db Shoulder press: 3 warms, 85/6 90/6
Barbell shrug: 2 warms, 235/7 245/6 drop set
Front Raise barbell ss
with Rear delt raise: 3 x
Tricep dips with chains: 4 sets to failure
Rope Pressdown: 1 warm, 35/11, 40/12

Ab work: 3 sets
14 min cardio cooldown.

Bicep and hamstring workout:

Tired going into the workout, as I trained later in the day, and after a full boat of clients. And on top of all that, it was nasty hot in my gym from the extreme heat in my area. But I was able to smash the biceps with a PR on barbell curls! I finally did 135 for a few reps. I also threw in a new hammy exercise, "plate curls", lying down on the floor. I got this movement from my client Dwayne today. Good stuff.

Barbell curls: 2 warms, 115/6 135/6,5 drop set
Seat Alt Db curl: 1 warm, 40/8 45/8 drop set
Con. Curl: 35/10 30/12
Lying Leg curl: 2 warms, 55/6 65/4 drop set
floor Plate curls ss
with Stiff leg Deads (chains) 3x
14 min cardio cooldown.

Back and calves:


Nice mix today and got an outstanding pump!
For the first time, I did bentover row with db's keeping my hands in an unfixed position. This is what gave me a great pump. By the time I did reg barbell rows (palms up) with chains, it actually hurt from the pump. Just crazy.

Lat pulldown: 2 warms, 150/6 170/6 185/6 drop set
Bent over row Db's: 2 warms, 85/9,8
Close pulldown: 1 warms, 120/11,10,10
Bent over row bar w/chains: 135/13,12,12
Calf raise: 90/25,19,16 drop set, then 3 burn outs
14 cardio cool down.

Chest workout:

Today's workout was off the link! Fast paced and slammed my chest while hitting a PR on Db presses with 110's. Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7 drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.

Quad workout:

Made gains again today on the leg press from a few days back. It is hot in the NE, and will be getting hotter! Towards the end of the workout I was drenched and beat up. I am starting to dig closer stance ATG squats. Cant handle as much weight, but its easier on the groin.

Leg press: 3 warms, 495/6 550/7,8
Squat atg close: 2 warms, 275/6 285/6 185/12
Step ups with db's: 45/10 50/12
Leg ext with pause: 60/14,13
Light calf work
12 min cool down cardio

Rest Day:

Cut the back yard, nothing exciting.

Baak and traps are really sore from the deads though!

Back and shoulder workout:

Its always great to come back to a new split and hit PR's on pulldowns and deads. All this and my body weight had not gone up. Although, as I write this, (couple hours after training) I am tired. Looking forward to a full nights sleep since the family is down the beach for a few days.

Lat pulldown wide: 2 warms, 150/6 170/6 180/6 drop set
Deads: 2 warms, 315/6 365/4 385/4 405/2 225/15 with pause on bottom
Db bench row: 55/10 60/11,10
Upright cable row: 2 warms, 70/8,8
Side lateral up and downs: 3 x
14 min cardio cool down.

Chest and arms:

Pow! A fantastic workout, considering I only had one meal in me. Nailed some PR's on movements I have not done in over a month. This just makes it more exciting for the future! Added a new twist to chest dips. THis time I hung the chains around my neck for add resistance.

Slight In Db press: 2 warms, 85/6 105/6,6,5
Chest Dips with chaings: 4 sets to failure
Flat benc: 135 for sets, X reps
Barbell curl: 2 warms, 115/6 125//7 drop set
Tricep pressdown: 2 warms, 75/6 85/6 drop set
Rope curl ss
with Db ext: 3 x
14 min cardio cooldown.

Legs:

Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts. Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set! The workout became STUPIFIED! Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.

Off day from the weights:

Ab work
Cardio: 25 min

Shoulder and Tricep workout:

Another solid workout today and made gains across the board. This week has a been a great week of training, and although I love it, I need the rest tomorrow. I may do cardio but depends on the time of the day. Hit another PR with side laterals.

Side lateral: 2 warms, 45/6 52.5/5,5 2 burn out sets
In db delt press: 1 warm, 75/8,8,7
Upright row: 1 warm, 90/11 100/9
Front raise plate: 45/13,12
Tricep pressdown short bar: 2 warm, 70/8 80/7 drop set
Bar ext: 50/12,11,9
12 min cardio cooldown.

Bicep and hamstring workout:

Pushed it real good today and made solid gains. I actually hit PR's on hammers and stiff leg db and caught them on video.. Again, they are good numbers for me, LOL. The workout was fast paced and was drenched at the end.

Hammer Curl: 2 warms, 65/6 75/6 55/9
Close grip bar curl: 1 warm,s 90/8 100/8 drop set
1 arm cable curl: 1 warm, 17/11,10
Stiff leg db: 1 warm, 95/8 125/8 135/10 85/12
Leg curl: 40/8,7 2 burn outs
12 min cardio cool down.

Hammer with 75's

http://www.youtube.com/watch?v=YJi_FDQBuJE

Stiff legs with 135's

My manager is in the background.

http://www.youtube.com/watch?v=s8fRC1ZhYwM

Back and calf workout:

If hyperfocused is a word, that would describe the workout today.
Also, getting a good nights rest helps.
Really banged the back out today and increased the number across the board.

Lat pulldown wide/bent bar: 2 warms, 140/6 160/6,6 120/12
Bent over rows: 2 warms, 225/6,7 185/13
1 arm cable pulldown: 55/10,10 45/12
Deads with chains: 205/10,15
Calf work: 45/30,20,16,14 2 sets of singles bw
12 min cardio cooldown.

Chest workout:

Solid workout today, and mixed it up today. I used the bodyweight theme again with flat bench. It just showed me how weak my bench is, LOL. After the flats, the intensity really picked up and nailed the workout.

Flat bar press: 3 warms, 175/8,11,11,9,8
In db press: 1 warms, 75/9,9,8
Mid Incline fly: 45/10,11,10
Uneven push up: 3 x
12 min cardio cooldown

Saturday July 5th:

Rest Day, had a party at night, and did a lot of running after lighting fireworks.

Quads and calfs:

Well, lets see. Simply put, not the best workout for a couple of reasons. 1. Lack of sleep, and 2. hosted a party!. So, the workout did suffer a bit, but still got it done. With the low back still sore and being wiped out, I just squat with my close to body weight.

Squat: 2 warms, 175/10,11,12,12,12
Leg Ext: 1 warm, 85/8 95/8 drop set
1 Leg-leg press: 1 warms, 135/11
Calf work: 5 sets
12 min cardio cooldown.

Back and Shoulder workout:

A real bang up workout today and hit a couple of PR's. I finally broke the 200 mark for t bar rows (old school) with slow and control reps, and this was after hitting a new high on palms up pulldowns.

Lat pulldown palms up: 3 warms, 150/6 170/6 175/6 drop set
T bar rows: 2 warms, 180/8 205/6 135/14
Rope pulldown: 100/11,10 85/13
Db delt press: 2 warms, 85/5,6,5
Front with bar ss
with seated side laterals: 3x
7 sprints on the bike with warm up and cooldown.

Chest and arms workout:

A real bang-up workout today. Went a tad heavier on the flats, and I had some left but I had to it short since the only spotter around with my 2 year old boy! He cant reach the bar yet.
Elbows are almost 100 percent feeling better too.

All in all, made rep and weight gains from last time doing this routine.

Flat bench: 3 warms, 185/6 215/3 235/3,4 185/11
Mid inlcine db press: 75/8 85/8,7 drop set
In db fly: 45/11,10 ss with push ups
Cable curl: 2 warms, 70/8 75/7
Rope pressdown: 2 warms, 45/9 50/8
Hammer curl ss
with Tricep Dips: 3 x
10 min cardio cooldown.

Leg workout:

Went into this workout with a tight back. I think I over did it during my off day yesterday. With that, I avoided back squats of fear of straining the back even more. So I did Hack Squats instead of my heavy reg squats. The workout went so well, that I finished with high rep chain squat anyway. I really tore them up today!

Leg Ext: 2 warms, 80/10
Hack Squat: 2 warms, 225/6 250/6,6 drop set
Leg Curl: 2 warms, 55/6 60/5 2 drop sets
Squat with chains with 135: 3 sets for 50 reps
Calf work: High reps with 5 sets.
10 min cardio cool down.

Scheduled day off.

Moderate cardio for 25 minutes, and waterproofed the swing set!

Shoulder and Tricep workout:

A kick arse workout today as I hit a PR right of the bat with side laterals. I know its not a big lift, but I have always felt that laterals are just as important as db delt presses for shoulder development. And I was able to increase some of the load on tricep work.

Side lateral: 2 warms, 45/6 50/6,5 2 burn outs
Db delt press (incline): 1 warm, 65/8 75/8,7
Upright row: 1 warm, 85/10 95/10,9
Front raise plate: 45/15,14
Tricep pressdown: 2 warms, 70/8,9 drop set
Bar extension: 3 descending sets

6 sprints on bike, with warm up and cooldown.

Bicep and hamstring workout.

A real nice workout today, and set the bar high for next time. (relative to me, LOL)
Really bang it out with a faster tempo between sets.


Hammer curls: 3 warms, 55/7 65/7,6
Close grip bar curl: 1 warm, 90/8,9,8
1 arm cable curl: 1 warm, 20/12 25/11
Stiff leg db: 1 warm, 85/8 105/5 125/7,7
Lying leg curl: 1 warm, 45/8,7 2 burn out sets
10 min cardio cooldown.

Weight: 171.5

Rest day!!

Back and calves:

Early workout due to busy day training clients. A great workout with a new order of exercises. The back filled up real fast and finished the training with deadlifts and chains! Strength and energy was still up considering I just had one meal.


Lat pulldown wide(curved bar): 2 warms, 135/6 155/6,6 drop set
Bent over rows: 2 warms, 205/8 225/5 185/12
1 arm cable pulldown: 50/10,11,10
Deads with chains(9 lbs each): 185/10,14 (slow tempo)
Calf work: 3 sets DC, 2 burn out sets
12 min cardio cool down.

Rest day tomorrow, as I am going down to the OCB contest in Delaware.

Chest and abs:

Nice workout today and made gains from last time. Although I wasnt too jacked entering the workout, but I must give props to the ZAP because when it came to moving the weight, I was able to re focus. Finished strong, and felt like I could have kept on going.

Flat bench press: 3 warms, 185/6 205/6 225/5,5 2 drop sets with chains.
Mid incline palm in press (PIP): 1 warm, 60/8 65/7 drop set
In db press: X reps with 65 for 3 sets
Uneven ball push ups: 3 x
Upper ab work: 5 sets
10 min cardio cool down

Quads and calves workout:

Made nice gains from last workout and really blasted the quads. The groin is still tender and it did hold me back as the working sets we still timid. Besides rest, what can I do? Focus is dead on and looking forward to what I can do over the next 6 months.

Squat: 3 warms, 275/5 315/3 335/3 345/3 225/12
Leg Ext: 1 warm, 80/8 90/8,7 drop set
Leg Press: X reps with 225, 270 x 2 didnt count reps
Step ups: 50/10,10
Calf Raises: Dogg Crap singles
10 min light cardio

6/23/08

Back and delt workout:

New rotation and new fire. Wacked the back and shoulders today with a faster paced workout and great pump. I really like doing the old school t bar rows with a slow and controlled fashion.

Lat pulldown (palms up) 2 warms, 140/6 160/6 170/5,5
T bar row: 2 warms,160/8 180/7 190/7 135/14
Rope pulldown: 100/11 85/12,10
Db shoulder press: 2 warms, 75/6 85/6,4
Front Raise bar ss
with seated side lateral: 3x
6 sprint with warm up and oooldown.





Today: Rest day

Chest and arms:

Nailed it today on all cylinders. Some of the motivation came from the posing class I taught today. Its gives me a charge watching those who are in prep for upcoming shows. Led off with flat barbell press, first time in many moons. Felt good but didnt push it too much. By the end all was pumped!!!

Flat bar press: 3 warms, 185/6 205/5 220/5,5
Mid In db press: 1 warm, 75/9,9,7 drop set
In fly: 45/11,10 drop set with push ups
Cable curl: 2 warms, 65/8 70/7
Rope pressdown: 2 warms, 45/9,8
Hammer curl ss
with tricep dips: 3 x
10 min cardio cool down.

Legs:

Going into the workout I was all fired up to do reg back squats. Have not led off with them in almost two months. So after warming up and a couple of sets, the groin acted up again! So I narrowed the stance a bit which helped, but was more of a challenge. The weight was not bad, just was hesitant.
Still content with what I did, even though I avoided my walking lunges.

Let ext: 1 warms, 70/12,12
Squat: 2 warms, 275/5 305/3 325/3 225/10 135 with chains
Lying leg curl: 2 warms, 55/6 60/5,5 drop set
calf work high reps: 5 sets
10 min cardio cool down.

Shoulder and tricep workout:

Was a lower key workout, but still made gains and a PR on the push press. I actually was able to do some challenging weight for the triceps and hoping to continue to do so.
My workouts have been so intense lately, that I actually enjoy my days off. And tomorrow is a day off.

Push press: 2 warms, 145/6 165/6 175/5 drop sets
Side lateral cable: 1 warm, 22/10 27/8
Rear delt raise on bench ss
with Db shrug: 3 x
Tricep pressdown: 5 sets
Db Ext: 3 sets
5 Sprints with warm up and cool down.

Biceps and hamstring workout:

Trained early today due to afternoon clients. I am not very good with just one meal in me, and so I initially took that attitude into the workout. I may sound like a broken record, but after a couple of warm up sets, I was locked in.
Made gains across the board again!!

In db curl: 2 warms, 40/6 50/5,5 drop set
Cable curl: 1 warms, 55/8 60/8 drop set X reps
1 arm preacher curl: 25/13,11
Standing 1 single leg curl: 1 warm, 30/10 35/10
Lying leg curl: 1 warm, 45/6 55/6,5 drop set
12 min cardio cool down.

Back and calves:

Was in overdrive today and blasted the back. The trap bar deads seem easier than normal for me today. Nailed 405 for 4, and then 225 for 20 reps. This past month has been great and looking forward to moving on. I weighed in the morning at 170.5.

Lat pulldown wide/bent bar: 2 warms, 145/8,8,7
Trap bar deadlifts: 2 warms, 315/6 405/4 225/20
Seated cable row: 1 warm, 140/10 150/9 140/11
High cable pulldown: 35/12 40/11,10
Single calf raise: 25/12,12,11 3 drop sets
10 min cardio cooldown.

Chest workout:

Today was feeling great, but after doing a couple of warms ups, I stayed with a bit higher rep scheme rather than doing the 5's for the first movement. I actually had a great pump and burn to the workout will doing the 8's with 85's. So the question of the day is "what is more productive, doing sets of 8's or 5's"? I would think its best to mix it up, but when I add up the volume, I am moving more total weight doing the 85's verse the 105's.

Flat db press: 2 warms, 85/8,8,8,7
Chest dips: 3 sets to failure
In db press: 65/10,8 55/9
Flat bar press with chains X reps: 3 sets to failure
10 min cardio cool down.

Quads workout: After being a little sore from the karate class yesterday, I wasnt planning on going nuts with the front squats. The plan was higher reps. Well, that went in the trash. I went for a personal best, but with a jump of 20 pounds this time. I nailed 1 rep, but the bar was going to slip, so I stopped there. I then finished with 225 for 12. Fantastic pump and they are only getting better, with gains across the board.


Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 305/2 335/1 225/12
Hack Squat: 1 warm, 180/8 205/8,9 drop set
Db Sumo Squat: 105/14,14
10 min light cardio


335 for the single!

Rest day, well almost.

I took a father's day class today with my daughter at her karate school. Man, it kicked my butt!
It was a great cardio workout, and I enjoyed it.

Back and delts:

Not a ground breaking workout, but made gains again, and thats all that counts to me. Stayed away from the push press today and did standing db presses. Little strain, but great pump from them. I also added some sprints to my post cardio. Just 5 sprints to start with proper warm up and cool down. I plan on doing this 2 to 3x per week, and gradually add more sprints.

Pull ups: 9,8,8,6 drop set to rack pull ups
Seated cable row: 2 warms, 150/8,9 120/14
1 arm db row: 75/10 85/10 75/11
Standing db press: 2 warm, 55/8,9 2 burn outs
Side ups ont he ball: 15/12,11,10
5 sprints on the bike.

Chest and arm workout:

Well rested today even though I was up at 5am? Hit the workout hard and was able to do some decent tricep work. Probably still have another few weeks before the elbow tendon heals. Made gains on the flat db press from last workout.

Flat db press: 2 warms, 85/8 105/6,5,5
In db press: 75/8 65/9 60/8
Flat bar press: 3 sets of X reps with chains!
Close grip bar curl: 1 warm, 90/8 110/8 70/14
Close grip bench press: 1 warm, 135/8 155/7 135/10
Con curl ss
with Db kick back: 3 x
10 min light cardio.

Well needed rest day yesterday!


Leg workout:

Well, it was a dead on workout and made great gains today. I hit 315 for a double on the front squat and that was after doing extensions 2 sets to failure.!
Really tore up the legs today, plain and simple.


Leg Ext: 2 warms, 80/10 82.5/10
Front Squat: 2 warms, 225/5 265/5 295/3 315/2 225/10
Stiff leg bar: 2 warms, 275/6 315/5 225/12
Wall ball squat ss
with Bar lunge: 2 x
Calf work: 6 sets
10 min cardio cool down.

315 for the double!

Shoulders and tricep workout:

Again was a little tired going into the workout. The heat, and possible sinus pressure are the culprits. Anywho, relaxing before the workout, I was able to focus on the task at hand and really pushed it through. All in all a great workout, and made gains on the push press. Also, I was able to do some light tricep workout and its getting better.

Push press: 2 warms, 145/6 165/6,5 drop set
Side lateral with cable: 1 warm, 20/11 25/10
Rear delt raise ss
with Db shrug: 3 x
Tricep press: 4 x
1 arm rope press: 3 x
10 min light bike.

Biceps and Hamstring workout:

Was tired this morning pre workout, and thought of just resting. Most likely its from training so hard over the last few days, and now the mini heat wave here. Well, after I got going with a couple of warm up sets. It was rock and roll time. Even though bicep exercises are not impressive, but I was able to do 50's for a set of 5. That was a first. This was a ZAPPED workout.

In db curl: 2 warms, 40/6 45/5 50/5
Cable curl: 1 warm, 55/8,8 drop set
1 arm preacher curl: 25/13,11 20/15
1 leg standing curls: 1 warm, 30/11 35/9
Lying leg curl: 1 warm, 45/7 50/5 2 drop sets
Ab work
10 min cardio cool down.

Back and calves:

Fantastic workout, and did trap bar deads for the first time in months. After doing the first set of 315 for 6, I keep the next two sets the same but went nuts on the reps. The rush of energy took off!
Started with pullups again and made a couple of rep gains.

Pull ups: 8,8,7,6
Trap bar deads: 2 warms, 315/6 315/10,12
Seated cable row: 2 warms, 140/10,11
Straight arm pulldown: 35/12 40/11,10
Calf work: singles with 25/12,10,9 3 burn out sets
12 min cardio cool down.

Chest:

Back to back great workouts. Sometimes just hitting one body part allows you to totally focus on the task at hand. Very happy with the numbers today as its starting to match pre sick numbers, LOL.
Was close to spent before the incline db presses.

Flat db press: 2 warms, 85/8 105/6,5,4
Chest dips: 3 sets to failure
In db press: 65/8 55/10,9
x reps with chains: 3 sets to failure
upper ab work.

Rest day on Wednesday, just mowed the yard.

Quad workout:

I love front squats! And today made one step closer to my goal. Last time my PR was 305 for a triple back in March, but this time, I will get 315 for reps soon. So I did make gains, and doing the hacks third was a challenge but helped the pump get crazy!

Leg Ext: 2 warms, 80/10,10
Front squat: 2 warms, 225/5 255/5 275/3 285/3
Hack squat: 1 warm, 1870/9,10,10 drop set X rep style
Sumo db squat: 95/15,14
Low ab work
7 min cardio cool down.

Back and Shoulder workout:

A real change in movements, and it was a killer workout. After hitting the pullups, (and let me tell you, not easy when you are 20 pounds heavier), I really was focused and instantly pumped. All in all a great workout.

Pull ups: 7,7,7,5 dropped to rack and burnout.
Seated cable row: 2 warms, 140/10 150/9 drop set
1 arm db row: 1 warm, 75/10 85/11
Push Press: 2 warms, 145/6 155/6 115/14
Side ups: 15/10 17/10,9

Cut the yard!

Chest and arms:

POW! Hit some great numbers on the new rotation. And with the diet cleaner, starting to feel tighter after about 1 week. The only downer is the elbow tendon still acting up a bit.

Flat db press: 2 warms, 85/6 95/7,6,5
In Db press: 65/10 75/11,9
Flat bench press (X reps with chains): 3 sets with 135
In db curl: 2 warms, 40/6 45/6
Db Kb: 2 warms, 25/10,11
1 arm preacher curl ss
with 1 arm rope pressdown: 3 x

5/31/08 Rest day!



Legs:

New round, new focus on front squats. Did not move as much before I was sick, but it will be back in weeks.
The workout was intense and fast paced. Stiff digging the ZAP at 2 caps.

Leg ext: 2 warms, 75/11,10
Front squat: 2 warms, 225/5 245/5 255/5
Stiff leg bar: 2 warms, 275/6 295/6 225/12
Walking lunges: 55/12 65/12
Calf work: 1 warms, 3 rounds of singles, 2 burnouts.
7 min cool down cardio.

Delts and Tricep workout:

Made some nice gains today from last session, and felt super focused. there is a difference using the ZAP. And really looking foward to using it for both Back and Leg day!
Just did some light tricep workout again as the elbow pain is still there but improving.

Db delt press: 2 warms, 75/6 85/6,6 drop set X reps!
Barbell shrug: 2 warm, 205/8 225/8 drop set
Front raise bar ss
with Db side lateral: 3x
Tricep Dips: 2 sets
Double DB kickback: 1 warm, 25/11,10
1 arm overhead db ext: 1 set to failure.

Cleaned out the pond!!

Biceps and Hammies workout:

Got my ZAP today, and took half dose since I am sensitive to caffiene. I will build it up, but man, the workout was intensified without jitters!
Good work Doug and the CORE crew!
Hit great numbers again and will only continue too.
And just a side note, the diet is now clean.

Barbell curl: 2 warms, 95/6 115/6 125/5 drop set
Alt Db curl: 35/8 40/8,7
! arm cable curl: 17/12 22/10
Lying Leg curl: 2 warms, 55/6 60/6 2 drop sets
Wide leg press ss
with Stiff leg bar: 3x
7 min cool down cardio.

Back and calve workout"

Earlier workout than usually, but it didnt matter when it came to strength. Really toasted the back up today. Felt great.

Lat pulldown wide (bent bar): 2 warms, 140/8 150/8,7 drop set
Bent over row: 2 warms, 205/6 225/5 185/11
Db deadlift: 1 warms, 105/10 125/9
Close pulldown: 85/15 95/12,11
Calf raise: 90/23,16,13 then 3 sets without weight.
Side ab work
Light bike: 7 mins

Mowed the yard!

Chest workout:

Little sore going in the workout (shoulder and elbow), but once the blood was flowing, made gains again.
Really happy on the ways things are going lately. Now I just have to figure out how to rest my elbow tendons! LOL

Mid incline bar press: 3 warms, 185/6 205/6,6 drop set
Flat db press: 75/8,9,7 65/9
Chest dips: 3 sets to failure
In db fly: 45/11,10, then rack push ups
Light cardio 7 mins.

Quad workout:

Had a nice break the last two days down at the beach beach. Didn't make it to the gym yesterday morning, as the weather was just too nice.

Tore it up today and made gains from the last workout. Having some anger is always a motivator and letting it go in the workout is ideal. So it happened.

Leg press: 3 warms, 450/10 540/7,8
Squat ATG: 2 warms, 225/5 255/5 275/5 135/20
Db Step ups: 40/10 50/10
Leg Ext w/pause: 60/14,13
Low ab work
10 min light cardio

Well, planned rest day today. And after work, going to the the shore for a couple of nights.
Planning on hitting the gym tomorrow and doing a quad workout first thing in the morning in Ocean City, NJ.

Back and shoulder workout:

Shazzam, nailed it today with all sorts of energy. Again, faster pace workout, but it didnt lead to any restrictions on moving weight from last time through. Made gains across the board. Soon, I will be breaking PR's again.

Lat pulldown: 2 warms, 145/6 165/6 170/6 drop set
Bar deads: 2 awrms, 275/8 315/8 365/5 drop set with 225 and CHAINS!
Db Bench row: 1 warm, 60/10,10
Upright row cable: 1 warm, 60/8 70/9,8
Side lateral up/downs: 3 sets to failure

WII FIT for 20 min

Chest and arms:

Felt really good today and had a great workout. I still have the tricep pain but kept it lighter and burn them out with a couple of exercises that dont irratate it as much.
Had a nasty pump in the chest and biceps!

In bar press: 3 warms, 175/6 195/6 205/5 2 burn out sets with CHAINS
Db press: 75/8,8,8
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 105/6 120/5 drop set
Double Db kickback: 2 warms, 30/6 35/6 drop set
Rope curl ss
with 1 arm db ext: 3 x