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.