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