Quad and calf workout:

New round of the 4 day split today! Really focused as its one of my favorite quad routines. The goal is to get two triples with 315. Felt good hitting my numbers on the fronts as its been over 2 months since I did them.

Leg Ext: 2 awrms, 75/10,10 (close to failure)
Front squat: 3 warms, 255/5 275/4,4
Leg press: 2 warm, 450/8,9
Sumo Db squat: 105/15 125/12
Calf work: 2 warms, 3 sets single leg dogg crap, 1 burn out
7 min light cardio

Off day from weight training:

Ab work: 8 sets
Cardio: 25 min.

Not much to report, but its a cold day!

Shoulder and Bicep workout:

Made a few gains from last workout. Feeling achy lately, not sure if I am coming down with a cold or just need some rest with playing with my WII!

All in all content with the workout.

Upright row cable: 3 warms, 87/6,7\
Seated side lateral: 2 warm, 40/7,8 drop set
Trap bar shrugs ss
with Rear delt raise: 3 x
Hammer Curl: 2 warm, 40/6 45/6
Cable curl: 1 warm, 60/8,7 drop st
12 min light cardi

Back and hamsting workout:

Fried them up today. Took a little bit to get warmed up, but nailed it. Made some nice gains from the previous workout.

Note: Deads are standing on a 45lb plate = great range of motion!

Pullups: 8,7,6,6
Bent over row: 2 warms, 205/8 220/7 drop set
Close grip pulldown: 1 warm, 115/10,9 100/10
Bar Deads: 1 warm, 275/8,8
Leg curl: 2 warm, 55/7,6 drop set
12 min light cardio

Chest and Tricep workout:

Pretty good today, but missed a few reps. So when ever this happens, I do a drop set to rep it out and to let it out because I get ticked!
I do only a mid incline bb press since I train home alone. This way I can unrack and rack the barbell.
All in all a good workout.

Flat Db press: 3 warms, 95/6 105/5,5 drop set
Mid incline bb press: 2 warms, 175/7,7, drop set
In Db fly: 45/10 50/9,8 45/10
Short bar tri pressdown: 2 warmm 65/7,6
Rope overhead ext: 35/9,8 25/12

10 min light cardio

Quads and calves:

Early workout today, and not a fan of training with just one meal in me. Oh well, did it, and it was a good workout.
I was doing the times squats, and hit the goal of 5 min with 95 pounds. It knocked me out and took a at least 5 mins to recover before moving on.

The goal for legs is going to be doing reps with 315 on fronts squats.

Squat: 2 warms, 95 x 5 min, lost count on reps around 70
Leg ext: 75/10,11,10
Leg press: 180/8 270/8 360/8 405/10
Calf work: 6 sets to failure.

Off day from weights.

Cardio: 25 min
Ab work: 6 sets

Check in bw: 169.5

Weight has stablized and happy with that.

Shuolder and Bicep workout:

Made some gains in just about every movement today. Was in the zone and nice pump!

Upright row cable: 2 warms, 75/6,6
Seated side latearl: 2 warm, 37/8,9
Trap bar shrugs ss
with Rear delt raise: 3 x
1 arm cable curl: 1 warm, 22/10 27/8
Close grip bar curl: 1 warm, 85/8 95/7 drop set
Hammer curl: 25/11

10 min light bike.

Back and hamstring workout:

Great workout and made gains from last time. I avoided trap bar deads and going heavy from my back being tight. But ended up frying the hammies anyway.

Pull ups bw: 7,6,6,6 still sad but did more this time.
Bent over row: 2 warm, 205/8 215/7
Close pulldown: 1 warm, 115/10,9 105/10
Leg curl: 8 sets (worked up slowly on the weight)
Deads on plate: 225/10,12

10min light bike

Chest and Tricep workout:


Nice workout today and made some PR's on the db press. My right delt was a little sore from playing too much baseball on the WII! Happy with the pump and feel.

Flat db press: 3 warms, 95/5 105/6,5
Slight Inc Bar: 2 warm, 175/8,7 drop set
Inc Db fly: 45/10,11,12
Short bar tricep pressdown: 2 warm, 60/6 65/7 drop set
Overhead rope Ext. 35/10,9 25/11
10 min cardio

Quads and calve workout:

Made it to 4 min and 30 sec. It was madness. Just one more time next quad workout and will shoot for 5 min. Thereafter, off to Front Squats and hitting the goal of moving 315 for reps.

Squat: 2 warms, 95 x 4 min 30 sec
Leg ext: 75/10,9,9
Leg press(feet close): 225/10 270/11,10
Calf work: 6 sets

Rest day from weight training.

Ab work: 6 sets
Cardio: 25 mins.

Delts and Biceps workout:

Trained after first meal today. Little but wanted to spend time with the family.
Good workout.

Upright row cable: 2 warms, 70/6 80/6,6
Seated side latera: 2 warm, 35/9,8
Trap bar shrug ss
with rear delt raise: 3x
1 arm cable curl: 2 warm, 25/10
Short bar curl: 1 warm, 85/8,7 drop set
10 min light bike

Back and Hamstrings:

New split today. Felt good, but was a little tired from the head cold. Nice pump and burn in the back. First time long for pullups! Wow, they are hard when your heavier.

BW check: 169.5

Pullups bw: 6,6,6,5
Bent over row: 1 warm, 205/7,6
Close pulldown: 1 warm, 110/10,115/9 drop set
Trap bar deads: 2 warm, 295/8 315/8
Leg curl: 1 warm, 45/8,7 drop set
10 min light cardio

Chest and Tricep workout:


Still sick but I pushed through the head cold. New routine so always motivated to see where I am at.

Flat db press: 3 warm, 95/6 100/7,7
Mid incline bar press: 2 warm, 175/7,7
In Db flhy: 1 warm, 50/8,9 drop set
Short bar tri pressdown: 2 warm, 60/6,6
Rope cable ext: 1 warm, 40/7,8 drop set
7 min light cardio.

Quads and calves workout:

Will I hit almost 4 minutes of straight squatting. My feet were actually hurting from it. I will do 2 more rounds of the times squat and the goal will be close to 5 mins.

Squat: 2 warms, 95 x 4 min(lost count past 60reps)
Leg Ext: 75/11,10,9
1 leg press: 90/8 115/8 125/10
Calf work: 90/22,14,11 3 set bw to failure.
7 min ligh cardio.

Rest day:

25 min light cardio.

Feeling a tad sick the last few days, and it came out today. Nothing serious, just annoying.

Delt and bicep workout:

Felt great today, but my triceps and chest were still sore from 2 days ago!
So, I mixed things up a little, hit it hard and kept it short.

Side lateral: 2 warms, 40/6 45/6 47/6 2 drop sets
Upright row: 2 warms, 95/8 105/8,9 drop set
1 arm spider curl: 1 warm, 30/10,11
Rope curl: 1 war, 40/10 45/9
10 min light cardio

Back and Hamstring workout:

Point blank, in the zone! And felt strong. Made some gains.

Lat pull down wide: 2 warm, 145/6 165/5,6,5
Deadlift: 2 warm, 315/8 355/7 225/14 (standing on plate)
Close grip pulldown: 100/10 110/9,8 100/9
Good morning: 2 warm, 115/8,10
Leg curl: 1 wawrm, 50/8,8, drop set
light cardio: 10 mins

Chest and tricep workout:

Was tired going into the workout, as I was down at the Philly Car show most of the day witht the family. Instead of going heavy on the first movement, I did an old school scheme of drop sets. All in all the workout was good and effective.

In db press: 2 warm's, 85/7 2 drops, 85/7 2 drops, 85/6 2 drops
Flat bench: 2 warm, 185/8,8
Mid in db fly: 1 warm, 50/10,10 drop set push ups
Tri rope pressdown: 2 warm, 45/7 35/9
Tri dips" 3 sets to failure
12 min light bike.



2/9/2008

Quads and calves:

Squat: 2 warms, 95 x 3min and 30 secs. Lost count on the reps.
1 leg press: 90/10,11,10
Leg Ext: 75/9,8 drop set
Calves: 6 working sets.

Total rest day!

Decent week of eating, and hoping to keep the trend. Geting the good protein and carbs are never a problem, its the extra's that hurt me, LOL.

Shoulder and Bicep workout:

Hit a PR with db presses. The strength his really good, but do give credit to being heavier body weight. Lets hope I am on my way to new growth.

Db delt press: 2 warms, 75/6 85/5,6,5
Front raise db: 2 warm, 32/8,9
Side lateral leaning pole: 2 warm, 27/10,10
Barbell curl: 2 warms, 95/6 110/6,6
Rope cable curl: 1 warm, 35/10 37/10
10 min light cardio

Back and hamstring workout:

Great workout and made some gains.


Lat pulldown wide: 2 warms, 145/6 162/5,6,6
Bar deads: 2 warms, 315/8 345/7 225 on plate/11
Db bench row: 65/10,10,,9 drop set
Good mornings: 2 warms, 105/10,10
Leg curl: 1 warm, 50/8,7 drop set
10 min light cardio

Chest and tricep workout:

Pretty good today, as I had to watch my boy during the workout. I was lucky since he likes the movie "Cars"

In db press: 3 warms, 95/6 105/4,4
Flat bar press: 2 warms, 185/8,7
Mid in db fly: 1 warm, 50/10,8 followed by push ups to fail
Rope pressdown: 2 warms, 42/8,7
Tricep Dips: 2 sets to failure, but followed them with bench dips.
Crazy tri pump!

Quads and Calf workout:

My session went late prior to my workout so it through me off a bit. But after doing the squat for about 3 mins, I was locked in.

Squat: 2 warms, 95 x 3 min. I think I did 54 reps?
Leg ext: 75/10,10,10
Bar step lunge: 115/6 145/6,6
Calf work bw: 6 sets

7 min cool down on bike.

Shoulders and bicep workout:

Feeling tight and sore from the last two days of training, but good stuff.
Strong and intense workout.

Delt db press: 2 warms, 75/6 80/6,6 drop set
Front raise db: 20/8 25/5 30/8,8
Side lateral pole lean: 20/10 25/10,11
Barbell curl: 2 warm, 95/6 105/5,6
Rope curl: 30/10 35/10,11
12 min light cardio

Back and hamstring workout:

Little slow into the workout but maybe the wheather. First time doing regular deads in about a month.
The fccus will be reps and pausing at the bottom instead of slamming the weight and bouncing!

Lat pull wide: 3 warms, 160/5,5,6
Deadlift: 185/8 275/8 315/8 335/6 225/10 on plate
Db bench row: 65/10,9, 55/10,9
Good Mornings: 45/10 65/10 85/10
Leg curl: 1 warm, 50/7,6 drop set
10 min light cardio