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