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.