12/29

Shoulder and tricep workout:

The weights keep on going up, feeling solid with each workout.
Tomorrow is a scheduled rest day, and will take off on Thur since we are going away tomorrow to Great Wolf Lodge. Looking forward to the mini trip with the family.
The its mini cut time to drop the junk weight.

Db delt press: 3 warms, 75/5 85/6,7
Upright row cable: 2 warms, 80/9 85/9
Side lateral: up and downs, 3 x
Tricep ext: 2 warms, 70/5 80/6,6
Double db kb: 2 warms, 25/10,11

15 min cardio

Back and hammies:

Tore it up from all angles today and made gains from last time.
And starting to approach PR territory in the stiff leg deads.

Pullups: 5 sets to failure
Bent over row: 2 warms, 195/8 210/8,8
Palm in puilldown: 2 warms, 135/10,10
Stiff leg deads: 2 warms, 345/5 355/5 drop sets
Db leg curl: 1 warm, 45/10,9

10 min cardio cooldown.

12/27

Chest and bicep workout:

Great workout and made gains throughout. Really happy of my current progress

In db press: 3 warms, 100/5 102.5/8,8
Flat bar press: 2 warms, 185/8 195/8
Chest dips: 4 sets to failure
Barbell curl: 3 warms, 125/5 135/5
Rope curl: 2 warms, 62/8,8

10 min cardio cooldown

12/26

Quads and calves workout:

After a day of eating, drinking and being Merry, I had a killa of a quad workout.
The front squats were unconscious. Last time I did 295 for a triple and this workout, I nailed 305 and 315 for triples. Felt great.

Leg ext: 2 warms, 77/10 82/10
Front squat: 3 warms, 275/3 305/3 315/3
Db sumo squat: 1 warm, 145 plus 4 chains/12,12,11
Db split squat: 55/8 60/8,8
Calf raise: 5 sets

upper ab work: 4 sets

10 min cooldown.

12/23

Back and hammy workout:

Felt great to mix things up and do some movements that have been on hold.
Pump was on and just a solid workout.
Plan on increasing next time.

Pullups: 5 sets to fail
Bent over row: 2 warms, 195/8 205/8 210/8
Palm in pulldown: 2 warms, 125/10,11
Stiff leg deads: 2 warms, 315/5 335/5,5
Db leg curl: 1 wawrms, 45/8,7 drop set

10 min cooldown cardio

Chest and biceps:

Nice to start to this workout, and happy with the kick off numbers.

In db press: 3 warms, 95/5 100/8 102/8
Flat bench: 2 warms, 175/10 185/10
Chest dips: 1 warms, 3 chains/9,9,9
Barbell curl: 2 warms, 105/6 125/5 130/5
Rope curl: 2 warms, 60/8,8

15 min cardio

I am really sore from yesterdays front squats. Abs are sore!

Quads and calves workout:

Well, why waste time. I dove right into the 4 day split today and the focus was front squats. Now, I haven't done any fronts in months, so I wanted to see were I was at. I happily did 295 for a triple. So, the goal will be to do 385 at some point.
Very happy on how I felt and doing more volume. This 4 day split is a low to moderate volume version. The focus is still strength!

Leg ext: 2 warms, 75/10 80/10
Front squat: 3 warms, 265/3 285/3 295/3
Sumo db squat: 2 warms, 145 plus 3 chains/ 12,11
Split db squat: 55/8,8
Donkey Calf raise: 2 warms, 90/15,14,14 drop set

10 min cardio cooldown.

Arm workout:

Well this was the last for this split. And I hammered it out! Energy was high and screamed right through it. I plan on doing another round of singles for kicks, then it will be onto one of my 4 day bodybuilding splits. I will outline it and the changes next weekend.

This powerlifting routine did the trick to really bring back my strength and beyond.
Excited to see what the upcoming months will bring.

Hammer curls: 2 warms, 65/6 75/6 80/6
Db close press: 2 warms, 65/8 75/8,8
Close grip bar curl: 2 warms, 115/8 125/7
Reverse pressdown: 2 warms, 65/8 70/8

10 min cooldown

Deads and more deads!

Finished off the single week with an actual personal best!
Hit 475 after doing 455.

Another highlight was reping out with 315 for 14 reps. Had a tad more in me but the grip went. Next week, I may just try to beat all 3 lifts.

Light squat: 3 sets
Deads: 3 warms, 405/2 435/1 455/1 475/1 drop set
Light squat: 3 sets'
Pullups: 4 sets

ab work 5 set
10 min cardio cooldown.

Chest and delt workout:

Feeling up and I think I actually did a personal best on the flat db presses. Never been a big time chest presser, but happy with the current results.

Tomorrow is deadlift single day. Already thinking about it.

Flat db press 3 warms, 95/6 105/5 115/5,5
In db press: 1 warm, 85/8,9,8
Push press(str legged: 2 warms, 140/5 150/5,5
Side lateral: up and downs, 3 x

10 min cardio cooldown.

Leg day:

Well today with the first test day for squats. Was feeling good, and motivated to see where I am at. Once I did the 365 for the single, I knew I had more in me. Then attempted the first goal of 385, no sweat, and then I nailed 405 with a tad left.

Sure, I did this during the summer and a few pounds lighter in bodyweight, but this program really brought back my strength post contest. The big picture goal will be 455, and the realistic more immediate goal will be 425.

And to add, no wraps or belt.

Squat: 5 warms, 345/2 365/1 385/1 405/1
Leg curl: 2 warms, 60/8 65/7,5
Leg press: 205/20 245/20,22
Calf work

Ab work

10 min cooldown.

Chest and Back workout:

Even after partying all weekend, I was feel up to do some singles today.
The goal was to do 275. As I approach, I changed the scheme a bit, and got easily 280and then nailed 285. Very happy. Tomorrow will be squats.

Flat bench:4 warms, 255/2 265/1 280/1 285/1
Chest dips: 1 warm, 3 chains for 3 sets to failure
Rope pulldown: 3 warms, 140/7 145/7,7
Lat pulldown behind neck: 2 warms, 120/8 115/10

10 min cardio cooldown.

Had a great response for All In 1 this weekend.
Check it out, www.beyondsupps.com

Arms:

Ran right through this workout, and increases all around. Solid week of training, and the next two week will be singles week.

The first round goal will be to hit 275 bench, 385 squat and 455 deads. I am certain I will hit all three, but the squat needs to come up as I did more at a lighter bw during my prep. Time will help and positive that I will squash these numbers in a few months. Just to note, non of these will be personal best, yet!

Hammer curl: warms, 65/6 75/6
Close db press: 3 warms, 65/8 75/8
Close grip bar curl: 2 warms, 110/8 115/8
Reverse tri press:2 warms, 65/8 67/8

upper ab work
10 min cooldown.

Deadlift focus:

Fantastic as the weight keeps on going up. No PR's yet, but the upcoming weeks for sure on Deads. Actually had a pr on db rows, so strength has increased in some areas. For the next two deads workout, I will go much lighter on squats to put the focus on singles.

Squat: 2 warms, 225/8,11,11
Deads: 2 warms, 365/5 405/2 435/2,2 315/12
Db bench row: 2 warms 80/10 85/9
Barbell shrug: 225 for 2 sets 135 for 2 sets

10 min cardio cooldown.

Chest and delt workout:

Great workout today and the strength continues to improve. With this rate in a matter of weeks I will be breaking PR's on my flat db press. Never was to strong with the movement, but if I can do more weight at a lower body or same high body weight, then something good is going on.

Flat db press: 3 warms, 95/8 105/7,6,6
In db fly: 2 warms 60/8 65/8
Push press: 2 warms, 135/8 145/6
Rear delt db; 2 warms, 25/10 27/12

upper ab work
10 min cooldown

Tuesday the 8th:

Legs:

Made gains, and felt great. Next will I will try for a couple of singles with the first goal of 385. Still no where near my goal. But progressing towards it.

Squat: 4 warms, 315/4 345/2 365/2,2
Leg curl: 2 warms, 60/8 65/7,5
Close leg press: 3 sets of 20 with 225
Calf work: 5 sets

ab work
10 min cardio cooldown


Wed the 9th: 30 min cardio

Chest (heavy) and back:

Progressed nicely today and on target. Next week I will do some singles in hope of getting 275 for the flat. Increased all the way through the workout. Felt great.

Flat bench: 4 warms 225/4 250/2 260/2 265/2
Chest dips: 2 warms, 3 chain/9,10
Rope pulldown: 2 warms, 125/6 137/7,7,6
Pulldown behind neck: 2 warm, 115/9,8

10 min cardio

Arms workout:

Nothing to exciting to report.
Workout was solid and felt good to do some movements I haven't in a while.

Hammer curl: 2 warms, 50/6 60/6 65/6
Close db press: 2 warms, 50/6 55/6,7
Close bar curl: 2 warms, 100/8,8
Rev tri pressdown: 2 warms, 65/8,8

ab work
10 min cardio cooldown



Will do some morning cardio on Sunday

Dead lift focus.

Banged it right out of the park. High energy through out the workout and the deads felt great. This time around, I didn't goes as heavy with the squats, but to get a good warm up and pump.

Squat: 2 warms, 225/8,10,10
Deads: 2 warms, 365/5 405/2 425/2 435/2
Db bench row: 2 warms, 75/9,9
Trap bar shrugs: 4 sets with 185 to fail

low ab work
10 min cardio cooldown.

Chest and delt workout:

Made gains from last week and did a couple new movements.
First time in ages did some push presses. Wow, there were tough after doing chest.

Looking forward to tomorrows heavy dead day!

Flat db press: 3 warms, 95/8 102/8,8,8
In db fly: 2 warms, 60/8,9
Push press: 2 warm,s 135/7,7
Rear delt raise: 2 warm,s 25/10,10

ab work
10 min cooldown.

Squat focus workout:

And the hits keep coming. On to the doubles and made the gains.
Looking forward to moving more weight next week.

Squat: 3 warms, 275/6 315/4 345/2 355/2,2
Leg curl: 2 warms, 60/8 62/6
Walk db lunge: 1 warm, 60, 65, 70
Calf work: 5 set

Ab work
10 min cardio cooldown

Chest and back workout:

Did some doubles today and it went well. Energy was high, and looking to do more next week.

Flat bench: 3 warms, 185/8 225/4 245/2 255/2 260/2
Chest dips: 2 warms, 3 chains/8,8
Rope pulldown: 3 warms 135/6,6,7
Lat pulldown behind head: 2 warms, 110/8,9

10 min cardio cooldown

Sat the 28th

Dead lift focus workout:
Happy with the results. This coming week and the next two, will be doing doubles, and then have a single out day to see where I am at. I know I will not be breaking any PR's but the goal was to get the strength back before I do the 4 day bb routine.


Squat: 3 warms, 255/8,8,8
Deads: 2 warms, 365/5 405/3 415/3,3
Pullups: 4 sets to failure, 1 drop set
Db shrug: 2 warms, 105/11,10

10 min cooldown


Today I did 30 min cardio.

Chest and shoulder workout:

Stuck with db's again, as its just easier on the my joints. Next week starts the doubles's and I am excited to see what I can do. My nice gains today as strength continues to improve.

Looking forward to tomorrow's workout and pull some weight.

Flat db press: 3 warms, 95/8 100/8,8,8
In bar press: 2 warm,s 165/8 175/8
Seated side lateral: 2 warms, 37/8,9
Stand db press: 2 warms, 50/8,7

upper ab work

10 min cardio

I did 30 min cardio on bird morning!

Tuesday the 24th.

Leg day workout

Solid workout and hit the reps. I even added a double in there for kicks and handled the weight. I used 65's db for the split squat and this was a first!
The goal for the end of this will be to do 385 for a single, maybe double?

Squat: 3 warms, 275/5 315/4 325/4,4 345/2
Glute ham raise: 4 x
Split db sguat: 2 warms, 65/8,8
Calf work: 5 x

10 min cardio cooldown.

Chest and back:

Last round of doing the 3 by 4's and steamed rolled right through it.
I am thinking in a month to single out at 285, and then in few months to 305.
Energy was high, and can say I am looking forward to more volume next month.

Flat bench: 3 warms, 185/8 215/6 240/4 245/4,4
Flat fly: 2 warms, 60/9 65/8
Lat pulldown palm in: 3 warms, 160/7 170/7,7
Bent over row: 2 warms, 205/8 215/7

upper ab work

10 min cardio cooldown

Today: 30 min morning cardio


Sat the 21st:

Arm workout:

Felt strong and matching highs on the two lead off movements. Just doing the lighter volume arm workout 1 x per is doing the trick.

In db curl: 2 warm, 45/6 50/6 55/4
Tri dips: 2 warms, 45/6 60/6,7
Cable curl: 2 warms, 70/8,9
Rope pressdown: 2 warm, 55/8,8

ab work

10 min cooldown

Dead lift focus:

In the da zone today and pushed it a bit. Still had some left as I am pacing myself.
The goal will be to pull 475 at some point. May not be at the end of this routine, but it will be done in 2010 for sure.

Squat: 3 warms, 250/8,8,8
Deads: 2 warms, 365/5 395/3 405/3,3
Pullups: 4 sets to fail, drop set
Db shrug: 2 warms, 102/9,9

10 min cooddown

Chest and shoulder workout:

Reversed the first to movements, just because the shoulders have been stiff.
All in all, gains were made and felt good. Pump was on.

Flat db press: 3 warms, 85/8 90/8,8,8
Slight in bar: 2 warms, 165/8,9
Seated side lateral: 2 warms, 35/8 37/10
Stand db press: 2 warms, 50/8,7

upper ab work: 4 sets

10 min cooldown.

Legs workout:

Did what needed to be done.

Squat: 3 warm, 275/5 315/4,4,4
Assisted Glute/Ham: 4 sets
Split db squat: 2 warm, 60/8 65/8
calf work: 5 sets

Low abs

10 min cardio cooldown

Chest and back workout:

Another step closer with gains across the board. Happy with the progress, but I need to thank "food" also. Pump was on. For the next weeks heavy I will only make a 5 pound increase. Starting to feel it a bit in the shoudlers.

Flat bench: 3 warms, 205/6 235/4,4,5
Flat db fly: 2 warms, 60/8,9
Lat pulldown palm in grip: 3 warms, 155/8,8,7
Bent over row: 2 wamrs, 195/8 205/8

upper ab work
10 min cardio cooldown.

Note: I did 30 min cardio on Sunday!

Arm workout:

New routine, and it was a great start. Pretty much went to failure on all working sets.

Incline db curl: 2 warms, 45/6 50/5,6
Tri dips: 2 warms, 45/6 55/5,5
Cable curl: 2 warms, 65/8 70/9
Rope pressdown: 2 warms, 50/8,8

10 min cardio cooldown.

Happy with this weeks of training. 5 more weeks and until I do a mini test of 1 rep max's. Then onto a 4 day split bb routine.

Deadlift focus workout.

And the hits keep coming. I can really see breaking my PR on deads sooner or later. I would love to hit 455 for a triple before the prep kicks in again.

Squat: 2 warm, 225/8 245/8,8,8
Deads: 2 warms, 365/5 385/3,3
Pull ups: 4 sets, drop set
Db shrug: 1 warm, 100/8,9,9

ab work
10 min cardio cooldown

Chest and shoulder workout:

Nothing to exciting, just nailed the reps and felt great.

Flat bench: 3 warms, 185/8 190/8,8,8
Slight in db press: 1 warm, 80/8,8,8
Seated side lateral: 2 warms, 35/9,9
Stand db press: 2 warms, 45/10,11

upper abs 100 reps

10 min cooldown.

Leg workout:

Solid workout today and nailed the reps. As usual ATG squats with a slow and controlled rep. Felt good to mix up the secondary movements and doing the assisted glute ham raises. I will be sore tomorrow!


Squat: 4 warms, 295/4 305/4,4,5
Glute Ham assist: 4 x
Split squat: 2 warms, 55/8 60/9
Calf work: 5 sets

low ab work: 4 sets
10 min cardio cooldown


Tomorrow I will do 30 min cardio and that's it!

Chest and back workout:

New rep rotation and started off well. Hit my goal for the flat bench, going to do 3 sets of 4 reps for each the bench and squat days for the next three weeks.. I used my new lat pulldown bar. I recently bought a wide palm in handled bar. Wow, I could actually feel the difference. Really targeted just outside the scaps.

Flat bench: 3 warms, 175/8 205/6 225/4,4,5
Flat db fly: 2 warms, 55/9 60/9
Lat pulldown palm in bar: 2 warms, 140/6 150/6,7,7
bent over row: 2 warms, 185/9 195/10

upper ab work
10 min cardio cooldown

Sunday: Rest day, 30 min morning cardio


Saturday:

Arms workout:

Gain in reps and weight all around.

This concludes 3 week with the new routine. Happy on how my body responded.
The next round will have the same focus exercises, but with less reps.
The secondary movements will be different for the next three weeks.

Barbell curl: 2 warms, 100/6 120/6,6
Tricep pressdown: 2 warms, 70/6 80/6,6
Rope curl: 2 warms, 65/8 70/7
Rope ext: 2 warms, 35/9 40/8

10 min cadio cooldown.

Deadlift focus workout:

Simply killed it today, and had some left over to give! Really happy how this program is going so far. Just under a month of competing, and doing the deads with this weight is a good sign to reaching my goals before I diet down again.

Squat: 2 warms, 225/8 240/8,8,8
Deads: 2 warms, 365/5 375/5,5
Lat puilldown wide: 2 warms, 140/8,7 130/8
Shrugs: did 4 sets variety.

low ab work
10 min cardio cooldown

Chest and delts workout:

Good workout today and continued to make progress. Looking forward to doing the deads tomorrow as it give my legs just enough time to recover from Tuesdays soreness!

Bench press: 3 warms, 185/8,8,8,9
In db fly: 2 warms, 55/9,9
Side lateral: 2 warms, 42/8 45/7
Front raise: 2 warms, 70/8 75/9

ab work
10 min cardio cooldown.

Legs workout:

Finished this round feeling good and a tad left in the tank. Next week starts the working sets of doing 4 reps for 4 sets. The plan is to increase 10 pounds each week.

Squat: 3 warms, 265/6 285/6 295/6,6,6
Leg curl: 2 warms, 52/8 55/9
Bar lunge: 135 145 155 drop set
Calf raises: 4 sets

low ab work
10 min cooldown

Chest and back workout:

Last round of doing 4 x 6 with the bench. Nailed each set so I am onto 4 x 4. Granted I am not a strong flat bencher, LOL, but, I would like to see what I can do.

Flat bench: 3 warms, 185/8 215/6,6,6,7
In db press: 1 warm, 85/8,8,8
Lat pulldown under: 2 warms, 150/6,6,7,7
1 arm db row: 2 warms, 85/10 90/9

ab work
10 min cardio cooldown.

Today: did 30 min morning cardio


Sat the 31st:

Arms workout.

Made gains from last week. Little tired as the workout was first thing in the morning, but it was solid.

Barbell curl: 2 warms 95/6 115/6,7
Tri press: 2 wamrs, 75/6,6
Rope curl: 2 warms, 65/8,9
Db ext: 2 warms, 32/8,7

ab work
10 min cardio cooldown.

Leg and Back day:

Blew this workout up, and was easy. I am still going to pace myself though, but I know I will do more each time out.

Squat: 2 warms, 225/8 235/8,8,8
Deads: 2 warms, 335/5 355/5,6
Lat pulldown wide: 2 warm, 135/8,9,9
Barbell shrug: 1 warm, 245/8 265/6 drop sets

Low ab work
10 min cooldown

Chest and shoulders:

Solid workout today as this one is the lighter of the two chest training days. I like the pump and feel from it after hitting the delts. Looking forward to the end results.

Flat bench: 3 warms, 180/8,8,8,10
In db fly: 1 warms, 50/10 52/8,9
Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warms, 70/8,9

10 min cardio cooldown

Legs:

Digging the split and did what needed to be done. With less movements I am really focusing on the task of the major exercise. Got my swole on.

Squat: 3 warms, 265/6 285/6,6,6,6
Leg curl: 2 warms, 52/8,8
Bar lunge: 135/6 145/6,8 drop set
Calf work: 1 warms, 3 working sets

10 min cardio cooldown.

Tomorrow with be cardio and ab day.

Chest and back workout:

Made gains across the board and one of the best pumps I have had in months.
Will do more weight with this routine next week fo sho!

Flat bench: 3 warm,s 175/8 205/6,6,6,8
In db press: 2 warms, 80/8 85/8
Lat pulldown underhand: 2 warms, 142/6,6,6,8
1 arm db row: 2 warms, 80/8 85/8

10 min cardio cooldown

Arms workout:

Simple but effective workout today. Just a good way to cap off week one. Strength wasn't too bad and I will be increases the weights next week.

Barbell curl: 2 warm,s 95/6 110/6,6
Tripep press: 2 warms, 70/6 75/6,6
Rope curl: 2 warms, 60/8,10
Db Ext: 2 warms, 30/8,8

10 min cardio cooldown.


Sunday will be light cardio only.

Squat/Dead workout:

Ok, I have never squated and did deads in the same workout, but it was all good.
The squat scheme will be to go a tad lighter and higher reps. This lead to be a great warm up for deads. Content with the starting weight since I have not gone heavy with these in months.

Also, the last two movements are basically exercises to help weak muscle groups.
So, I will be doing some sort of pulldown and shrug to finish off the upper back.

Squat: 2 warms, 225/8,8,8,8
Deads: 2 warms, 335/5 345/5,5
Lat pulldown wide: 2 warms, 130/9,9,8
Bar shrug: 225/10,10 245/8,8 drop set

10 min cardio cooldown.

Typically, that would be it for the week, but still being a bodybuilder I will be training arms on Saturday. Nothing crazy, just doing something. Sundays will be rest from weight but Cardio!

Chest and shoulders workout:

Solid workout and after doing the flat bench, fast paced. I cant remember pressing with only 2 days rest. But this one and all second of the week will be lighter and higher reps. I plan on just adding 5 pound increments each week to this workout.

Tomorrow is lighter squat day along with deads. Bring it!!

Flat bench: 3 warms, 175/8,8,8,8
In db fly: 2 warms, 50/8,10
Side lateral: 2 warms, 40/8,9
Bar front raise: 2 warms, 65/8,10

10 min cardio cooldown

Rest day from weights.

Cardio at 30 min and ab work. (this will be done on Wed and Sun)
No real rest days but active rest.

Leg are nasty sore from yesterday. Great stuff.

Legs workout:

Again, great energy and excited to tackle this one. I picked the perfect working set weight. As if I tried more, I most likely wouldn't hit the goal reps. The pump was off the chain as food is the best thing you to have for it, LOL.

Squat: 3 warms, 255/6 275/6,6,6,6
Leg curl: 1 warm, 45/8 50/8 52/8
Leg press: 2 warms, 405/8,10
Calf work: 1 warm, 3 sets of singles to failure

10 min cardio cooldown.

Chest/Back workout:

Today was the first of the power strength routine I worked up.
Energy was high felt great throughout the workout. Sure, I am not lift a ton, as strength is down and I started a tad low on purpose. But, I didnt feel week like the last couple of weeks going into the show and last week.

This workout is a progression on reps, and after three weeks, reps will be lowered ont he focused exercise. And the goal will be to add 5 to 10 pounds each week while hitting the goal reps.

I will continue to do cardio and abs on off days, and this routine is tweaked to focus on my upper back weakness.

And were off.....

Flat bench: 4 warms, 195/6,6,6,6
In Db press: 1 warms, 75/8,8,9
Lat pulldown: 2 warms, 135/6,6,6,6
1 arm db row: 1 warm, 70/8,9,10

10 min cardio cooldown

Week update.

Ok, I have completed the 4 day split and the energy was pretty good. Didnt record anything as the strength is down.

The new plan start Monday, and it will be a powerlifting base routine. I will be pressing and squat 2 x per week, and doing deads weekly. I filled in a couple of upper back movements also to help the week point. Arms and delts are trained slightly. I will roll with this for a max 9 weeks, and reassess. In addition, I will have 2 days of cardio and abs, with only 1 full rest day on Sundays.

I will provide specifics and numbers after each workout as I have in the past.

On a side competition note, I am thinking about doing the IFPA Spring Show. If I can keep the fat down over the holidays, I may go for it.

Ok, time to get things rolling again!

After a great weekend up in the Cape and eating too much, I am going to train today. Nothing fancy, just a 4 day split. Then starting next week, I will begin my powerlifting type of program for the next 12 weeks. This will help bring up my strength and focus on what needs to be more developed. I will not be competing again this year, as life and family are the priority again. But I am already thinking about the Yorton in a year or two.

To summarize the show, it was a blast to be a part of it and to hang with some great pro's. Right away I was able to tell that James and Katie really care about the competitor. And as a fellow promoter, I really respect that.
I didnt see as much as I wanted because at times the kids were ancy and I wanted to make sure my wife was ok with them. In fact, when I was done in the morning, I wanted to watch the big guys, but the kids didnt, LOL. They wanted to go back to the pool to swim. All in all, the trip was great, and we loved the area. So, I will be back, maybe not to compete, but to vacation next year.

I can go on and on, but I am ready to start a new chapter and reach the next level.

Weekend update:

Did lots of cardio, posing and less eating, lol!
Seriously though, made it through and it wasn't too bad. Today picks up the circuit type workouts with more food, so I see the energy levels increasing.

We are leaving for the Cape on Thursday via car, so that will be a long day, but the good part, no rush. My wife is looking forward to the trip since she will be seeing a long time girlfriend from High School.

The goal this year is obvious, look better than two years back and have fun. Not to mention, be that monkey wrench if you know what I mean.

Just a little update as besides my own prep, been busy helping others in addition to working and family life.

Tuesday was a rest day from weights and from that point till Friday, I am making one last push to lose fat. I still have some but if its not gone, oh well, and no regrets.

Today and yesterday picked up on the three day split as tomorrow will be the last hard workout before resting over the weekend. But will be doing cardio and posing Sat and Sun. Then on to the final week in hopes to filling out.
Its been colder here in the NE, so posing is fully clothed! LOL and less vascular, but no biggie.

Till next time.....

Trained Hams and calves yesterday and it was a great spot on workout. I am very sore and it was not from heavy weight but solid focus.

Today was the delts alone training, and again solid focus. Over the past few days, I have my ups and downs with energy throughout the day. Today is an up day.

Side lateral
Db press
Upright rows
Rear delt raise on bench
Ab work
Cardio


Tomorrow, will be cardio and posing only. And then just 3 more all out workouts till the weekend.

Posing practice has been more consistent but the aim is to be able to hold the front relax pose at extended periods of time.

Little bit of catch up.

I have trained back, and arms since last posted and plenty of cardio. Feeling good and starting to get excited to make the last push to looking better than last time on stage. Either way, I am content and satisfied.

Being a fan of bodybuilding, I can honestly say, looking forward to seeing who is competing at the Cape. Not for the fact of competing against anyone, but to admire what others have done and watching the battles with the big guys. Sure, I want to do well, but I am also a spectator at the show with a great spot being on stage with them.

Today is hammie and calves, and more cardio.
Feeling beat, like I am within a couple of weeks of competing!

Morning cardio: 45 min

Chest workout:

Really mixed it up to keep the drive going. Nice pump and burn, but was weaker.

In fly: 5 sets
Flat bench: 5 sets
Slight in db press x reps: 4 sets
Chest dips: 3 sets

Upper ab work: 6 sets

Cardio: 30 min

Having been posing about every other day, just note posting it each time!

Morning cardio: 45 min

Quads workout:

Even though I will mix things up over the next week and a half and will train instinctively, the workout was great. So no numbers to record, just movements. Pump was dead on, and energy was high.

leg ext: 5 sets
Leg press: 5 sets
Squat: 5 sets
Split db squat: 3 sets

Low ab work: 6 set

25 min cardio

Monday the 21st:

Morning cardio: 35 min 20 interval

Back and shoulder workout:

Good workout but nothing worth getting to excited over. Was up most of the night with my son being sick. Made it through, and content with the results.

Lat pulldown wide
Bent over rows
Rope pulldowns
Db delt press
Rear delt raise ss
with bar shrugs.


Tuesday the 22nd:

Rest from weights.

Cardio and posing day.
35 min, 20 intervals.

Just finished posing, but felt beat! It was another long day and this time it was my wife's time to be sick. Looking forward to sleeping, LOL!

Morning cardio: 45 min

Had a good nights sleep and the workout was solid. After the first chest movement, the strength faded a little bit, but the arms all had increases from last time.
Gonna push it a bit over the next two weeks.

Flat press: 3 warms, 175/6 196/6 210/6 2 drop sets
In db press 75/8,8 65/8,9
Chest dips: 3 sets to failure
Cable curl: 2 warms, 70/8 77/8
Tri bar ext: 2 warms, 65/8 70/9
In db curl ss
with Rope pressdown: 3 x

Upper ab work: 5 sets
25 min cardio

Friday the 18th: Cardio only.

Saturday the 19th

Legs

Early morning workout due to a clients and posing class. Had a great night of sleep but still a little slow out of the box. Very happy with the end results and weights moved. Body weight has been stable as I dont think the scale will move too much more. But I do see myself getting harder, hopefully!

Front squat: 3 warms, 185/8 225/6 235/6 double drop sets
Stiff leg: 2 warms, 275/6 285/6 drop set
Leg press: 2 warms, 360/12,13
Leg curl ss
with Leg ext: 3 x
Calf raise ss
with lower ab work: 4x

30 min cardio

Morning Cardio: 45 min

Shoulder workout:

Felt good again during this workout and flew right through it.
Took some pictures and contest were I am at. Need to tighten up a bit and will make some minor changes and re eval next week again. Its a cat and mouse game, since I am a smaller guy. I want to get as lean as possible but not to sacrifice muscle to the point I get too stringy. Time will tell!

Side lateral: 2 warms, 30/8 45/6,6 drop set
Db delt press: 75.8,9,7 drop set
Upright row cable: 2 warm, 70/11 75/10
Floor raises: 15 x 3

Side ab work
15 min cooldown

Morning cardio: 45 min

Hammies and calves workout:

Solid training today and actually made gains! Felt great all the way through and plugged along. The stiff legs I still kept on the lighter side but will do more next time. Just dont want to wrench the ole back this late in the game!

Leg curl: 2 warms, 60/6 65/6,4 drop st
Stiff leg db: 2 warm, 95/10 105/12
Db leg curl ss
with Glute raises: 3 x
Single calf raises: 3 sets to failure
Donkey raises: 90 for 4 sets to failure

low back work
15 min cooldown

Morning cardio: 30 min, 20 intervals


Arm training:

Basically matched the numbers from last time and the pump was good. Energy again was high throughout the workout, but really nothing to exciting to report. its an arm workout!

In db curl: 2 warms, 45/6 50/5 drop set
Tri pressdown: 2 warms, 80/6 85/6 drop set
Cable curl: 1 warms, 70/8 75/8 drop set
Db ext: 1 warms, 30/8 35/6 drop st
1 arm spider curl ss
with 1 arm pressdown: 3 x

Side ab work: 6 sets
15 min cooldown

Morning cardio: 30 min, 20 intervals

Back workout:

Felt great going in and during the workout. Just faded a little at the end, but doing the lighter deads were solid. So as I am typing this, a few hours post workout, I am starting to get tired. Not feeling lousy, just tired and needing a nap. I guess, if this wasnt starting to happen, I must of have been doing something wrong. LOL

Pullups: 5 set to failure
Db bent over rows: 2 warms, 90/8,7 drop set
Close pulldown: 1 warm, 105/12 110/9 drop set
Deads: 1 warms, 275/8,12
Str arm pulldown ss
with light calves: 3 x

15 min cooldown.

Sunday the 13th.

Morning cardio: 45 min

Chest workout:

Made gains from last round, and felt great. Another workout that didnt feel like I am less then 4 weeks out. Still plugging along as I need to lose more body fat to improve upon last time out condition.

Slight in bar press: 3 warms 200/5 210/5,5
Flat db press: 85/9,8,7 75/8
In db fly: 45/10 50/10 45/11
Flat bench X reps with chains: 3 sets

Upper ab work: 6 sets
15 min cooldown

Morning cardio: 25 min


Quads workout:

Energy was back up today, and I was more motivated. I really dig doing the second round of the same movements since I was to move more weight or hit more reps. In short, goal accomplished. Happy to hit 285 for 3 on the front squats with my current body weight.

Leg Ext: 2 warms, 80/10 90/10,10
Front Squat: 3 warms, 265/3 285/3 drop set
Bar lunge: 1 warms, 165/6 170/8 drop set
Sissy squat: 2 chains/20,18,17

Low ab work: 6 sets
15 min cooldown

Morning cardio: 20 intervals.

Rest day from weight training.

Not much to report!

Morning cardio: 30 min, 15 intervals

Back and shoulder workout:

Felt great going into the workout and the energy was high. Numbers were not to far off from a few months back. Content and can see making some increases next time. Much of the goal is still to go close to failure but not to hurt myself.

Lat pulldown wide: 3 warms, 150/6 160/5,5 drop se
Bent over row: 2 warms, 195/8 205/7 drop set
Rope pulldown: 100/12,13,12
Db delt press: 2 warms 65/8 75/8 drop set
Rear delt raise ss
with shrugs: 3 sets

upper ab work: 4 sets

15 min cardio cooldown

Morning cardio: 35 min.


Chest and arms workout:

Felt good going into the workout, but the strength was down! I am sure this was from the lousy night of sleep. My energy was high, and the pump and burn was excellent. But I just couldn't move too much. Of course, at this point in the game I am not too concerned, and just dont want to hurt myself! LOL

Flat bench: 3 warms, 195/6 205/6,6 drop set
In db press: 1 warms, 85/7,7 drop set
Chest dips: 3 sets to failure
Cable curl: 2 warms, 70/8 75/8
Tri bar ext: 2 warms, 65/8,8
In db curl ss
with Rope press: 3 x

15 min cardio cooldown

Update from the last few days!

Saturday, I did train at home and had a great hammy and calf workout. I know, because the next day I was sore!
Then I was off to Ocean City, NJ to meet up with the family. It was a nice, fun and relaxing time. Diet was spot on and kept the training going.

Sunday: I trained shoulders and did cardio at a Snap Fitness just outside of town, nice clean gym.

Monday: Did morning sprints and if was a scheduled off day from the weights.

Tuesday: As I type this, I just got home about an hour ago, and will be hitting the legs shortly.

I will get back to recording the workouts tomorrow.
A few changes are put in place to make the last push to get leaner over the next few weeks. Eager to see what happens.

Morning cardio: 30 min, 15 intervals.

Arm workout:

Energy was high from the get go! Flew right threw this workout, and almost nailed the same weight and reps about two months back. Just solid!

In db curl: 2 warms, 45/6 50/5,5
Tricep pressdown: 2 warms 80/6 85/6,6
Cable curl: 1 warms, 70/8 75/7 drop set
Db ext: 1 warm, 30/8 35/7 drop set
1 arm spider curl ss
with 1 arm pressdown: 3 x

ab work: 6 set
10 min cardio cooldown.

Morning cardio: 30 min, 15 intervals

Back workout:

Bang up workout today and nailed a pr with my pullups. Although my current weight helps, I was still happy. And finishing again with deads felt great. Strength is not far off from last round.

Pullups: 5 sets
Db bent over row: 2 warms, 85/8 90/9,8
Close pulldownL 1 warm,115/11,10 drop set
Deads: 2 warms, 315/9
High pulldown: 35/12,12,12

Light calf work: 3 sets

Morning Cardio: 35 mins

Chest workout:

Nice workout today and just about matched this workout from 2 months back. Pump was solid and energy was great all the way through. I am just now starting to get a little tired mid day, but not too bad.

Slight in bar press: 2 warms, 185/8 205/5 215/4 drop set
Flat db press: 85/9,7 75/8,8
IN db fly: 45/10,11,9
Flat bar press with chains: 3 sets X reps to failure

Upper ab work: 6 sets

Quads workout:

Its always fresh to start a new rotation of exercises. And most likely for the next 5 weeks, I will be staying on the same set. Going into today's workout I was leary for the fact of not doing front squats in over 2 months, and trying out a lunge since I strained my quad. Well, after warming up and going somewhat heavy on extensions, I was ready!!! The front squats felt great and was content with the starting weight. And to boot, the lunges were pain free. Sheeewww. I will take on more weight next time.

Leg ext: 2 warms, 80/10 90/9,8
Front squat: 3 warms, 255/3 275/3
Bar lunge: 1 warm, 155/6 165/8
Sissy squat: 1 warm, 2 chains/20,20,20

Low ab work: 4 sets
10 min cardio cooldown.

Monday Aug 30th

Morning cardio: 30 min, 15 sprints

Back and delt workout:

Woke up with a stiff back and this was from the weekend of the show. I still lead off with t bars, but was cautious. Little tired, but a good workout. strength was about the same.

T bar row: 3 warms, 185/8 205/6 225/6 180/11 burnout set
Lat pulldown wide: 1 warm, 110/8 120/8 125/7
Pullover ss
with rope pulldowns: 3 x
Stand db press: 2 warms, 55/7,6 drop set
Side lateral up and downs: 3x

OK, back at it and here is a summary of the last few days.

Thursday the 27th: Morning Cardio, HIIT

Friday: Leg training

Saturday the 29th: Morning cardio, HIIT

Weigh in: down half pound. 8 weeks to go.



Today!

Morning cardio: 35 min

chest and arm workout:

Started off slowly but after a few sets, got things rolling. Mixed it up a tad bit but the main stay movements were all solid. Strength was good especially after a very long day yesterday at my show.

Slight incline db press: 3 warms, 100/7,6,6
Flat bench 2 warms 190/7 drop set
In db press: X reps for 4 sets
Seat alt db curl: 2 warms, 50/6 52/7
Ly tri ext: 2 warms, 35/6 drop set
1 arm preacher curl ss
with 1 arm pressdown: 2 x

upper ab work: 6 sets

Morning Cardio: 35 min.

Shoulder workout:

A real good finish to this round of training. Had slight increases to the first two exercises. Tomorrow is a rest day with sprints in the morning, and plan on posing also.

I may not get to post up over the next few days since I will be busy Friday and Saturday with Mid Atlantic.
But I do plan on training Friday morning, and doing cardio first thing Saturday morning before I leave for the day. Really looking forward to a great contest.

High incline bar press: 3 warms, 175/6 200/5 205/5
Seated side lateral: 2 warms, 40 9 42/8 drop set
Rear delt raise ss
with front raise: 3 x
Barbell shrug: 185/15,14,14

Side ab work: 6 sets

Tuesday the 25th

Hammy and calves workout:

Writing this a day later and I am sorry in the hammies!! Flew right through the workout, and moved some good weight. Leg off with the leg curl instead of the singles, and did a little more weight then normal in months!

Leg curl: 2 warms, 60/6 65/6 70/5 drop set
Stiff leg: 2 warms, 295/8 305/8 drop set
Stand single leg curl: 1 warms, 30/12,11
Single calf raise: 1 wamrs, 45/11,10,9 drop
HIgh reps sets: 3 x

10 min cardio cooldown.

Morning cardio: 30 min, 15 sprints

Arms workout:

Still in awe how my strength and energy is up. Sure, its relative, but weighing 150 and moving this weight is not bad compared to two year back.
Maybe I still carrying too much body fat? LOL Time will tell.

Barbell curl: 2 warms, 115/6 135/5 drop set
Dips: 2 warms, 70/6,5,6 drop set
Rope curl: 2 warms, 65/10 70/10
Rope pressdown: 2 warms, 50/9 55/9
Con curl: 35/13,10
1 arm db ext: 25/12,10

Posing for 15 minutes.

Morning Cardio: 35 min

Back workout:

Wow, had a great nights sleep and didnt get up until after 8am. The lead to a great and energized workout. Really happy with the deads at the end of the workout as I had more in the tank but didnt want to risk hurting myself. All increases from last time doing this routine.

Lat pulldown V grip: 3 warms, 170/6 180/6,6 drop set
Bent over row: 2 warms, 210/8 220/7 drop set
Lat pulldown wide: 120/9 110/9 100/10
Deads: 1 warms, 275/8 295/8 315/8
1 arm cable row: 50/10 40/11,10

Low back work: 6 sets

Thursday the 20th: off from weights, Interval cardio for 30 mins


Friday:

Quad workout:

Mix it up a bit but keep the same theme. I did a 10 X 10 with the leg press and then finished up with some finer movements. Pump was crazy, and I am sore as I type this the next day.

Leg press: 10 sets
Step ups: 4 sets
Sumo db squat: 3 sets
Wall Ball squat: 3 sets

Low ab work
10 min cardio cooldown


Saturday the 22nd:

Morning cario at 35 mins

Chest workout:

Again mixed it up and went with a higher rep scheme instead of doing the 5 reps for the lead off. Solid workout, and the energy remains high for 7 weeks out.

Flat bench
In db press
Chest dips
Push ups

Upper ab work

Weigh in 150. Down about 1 from last week.

Morning cardio at 35 min.

Back and delt workout:

Lousy sleep and was up early as I felt it during the start of the workout. Once I got going it was cool, but took a little bit. Regardless, moved more weight!
Felt find most of the day, so I am hoping for a better nights sleep and rest day tomorrow. I may do sprints out side if weather permitting!

Lat pulldown underhand grip: 3 warms, 165/6 175/6,5
T bar row: 2 warms, 205/8 215/8 170/12
Lat pulldown wide: 115/9 110/9 100/11,10
Standing Db press: 2 warm,s 60/6 65/6 drop set
Db shrug ss
with side laterals: 3 x

Upper ab work: 6 sets

Morning cardio: 35 min

Chest and arm workout:

Energy was high again and felt strong. All gains straight through the workout.
Another training session in which the goal was to simply work hard and contest prep was the last thing on my mind, LOL.

Slight in db press: 3 warms, 95/6 102.5/7,5
Flat bench: 2 warms, 190/7,7
In db press: X reps 65 for 4 sets
Seated Alt db curl: 2 warms, 50/6,7
Close db press: 2 warms, 65/7,6
1 arm preacher curl ss
with 1 arm pressdown: 2 x

Legs worktout:

Kaplow, I tore it up today and didnt hold back. The quad didnt hurt one bit from the sprain of last week. Although, I dont think I can do lunges again for a while.
Came close to a PR with the Hacks, and the superset really finished it off. Energy was high and didnt even feel like a prep workout.

Hack squat: 3 warms, 295/6 315/6,6
Leg curl: 2 warms, 60/6 62/6,6
Squat w/chains: tot weight, 2 warms, 225/10 245/11
Db leg curl ss
with Leg ext: 3 x
Calf raise: 1 warms, 45/22,20,18 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Morning Carido at 30 min.

Nice soreness from yesterdays hammy workout!

Long day working with clients today so was a little beat going into the workout.
Well, it didnt take long to rock and roll. A strong workout and made gains.


High incline bar press: 3 warms, 175/6 195/5,5
Seated side lateral: 1 warm, 35/9 37/8.8
Rear delt raise ss
with front bar raise: 3 x
Barbell shrug: 185/15,14,14,13

Ab work: 6 sets

Weigh in: 151.5 (-1 from last week)
Almost 3 pounds heavier from 2 years ago.


Tomorrow is a rest day from weight training, but will do cardio in the morning.
Then planning on hanging with my children and having some fun!!!!

Hamstring and calves workout

Great workout again, and was happy with the gains again. I realize at this time in my prep I will not be breaking any PR's, but the weight I am moving is all relative. Simply put, I am not far off to the weights I was lifting over 20 pounds ago!

Single leg leg curl: 2 warm, 35/10 37/8,9
Stiff leg deads: 2 warms, 265/8 285/8 drop set
Lying leg curl: 1 warm, 40/,10,10
Single calf raise: 2 warms, 90/10,9,8
High reps sets: 3 x

10 min cooldown

30 min morning cardio

Arms workout:

Dang, felt strong right from the start and moves some good weight and gains.
Nothing else to report but the quad is improving. Planning on hitting hams and calves tomorrow, but there shouldn't be any limitations.

Barbell curl: 3 warms, 115/6 125/6
Tri dips: 3 warms, 65/6,7
Rope curl: 2 warms, 60/9 65/9
Rope pressdown: 2 warms, 50/9 55/7
Concentration curl ss
with bar extension: 3 x

Side ab work: 6 sets

Posing at night.

Morning Cardio 30 min.

Back and calf workout:

Felt forza going into the workout! Made gains across the board so happy with that and got my swole on. The best part were doing the deads pain free in the quad area. The only problem was when the bar was touching the legs. So, I am thinking I should be able to do some squating movements when its time, but to avoid lunges as that will only stretch the area.

I have started a couple of new sups but too soon to tell if they are doing anything. I will give a body weight and more detailed update over the weekend.

Lat pulldown close grip: 3 warms, 165/6 180/5,6
Bent over row: 2 warms, 205/8 215/8 185/11
Lat pulldown wide: 120/9 110/10,9 100/11
Deads: 2 warms, 275/10
High pulldown: 1 warm, 40/12,12

Light calf work 3 sets

Morning cardo at 30 mins.

Chest workout:

Really hammered the chest today and make rep and or weight gains from last round.
Energy was up even from the start of the workout.
My quad still hurts, but I think I will be fine. Its almost feels like a bruise to a very small area of the thigh. Similar to getting hit by a baseball! When it comes time, I will see what can be done with the quad training.
Tomorrow, I will attempt deads.

Flat bar press: 3 warms 205/6 225/6,6
In db press: 1 warm, 85/8 90/8,7 drop set
Chest dips: 2 chains/11,9 bw/11
Slight incline db fly: 45/11 50/8 45/10

Upper ab work: 5 sets

Will do some upper body posing tonight.

Sunday the 9th

HIIT cardio and posing at night!
Rest day from weight training

Monday the 10th.

Quads workout:

Well, here is my first challenge during this prep! I was feeling great and making improvements from last time doing this routine. Just rolling right through it, and then bamm, on the 3 rd set of walking lunges, I felt a pop and pain in my left quad! Damm it hurt and I strained it. I immediately stopped took some motrin and have been icing it every hour for 20 mins. The only good news is that I will not be training quads for another week regardless. Just hope this doesn't linger. Time will tell.

Leg press: 3 warms, 490/8 585/6 640/6,6
Squat: 2 warms, 245/8 265/9 drop set
Walking db lung: 1 warm, 75/6 80 = injury!!!

August 7th

Morning cardio: 30 min

Chest and arms workout:

Surprisingly a really good training session. Energy was high throughout. Plan on increasing all weights next time.

Slight incline db press: 3 warms, 95/6 100/6,6
Flat bar press: 2 warms, 185/8,8
In db press: X reps, 65x3 55x1
Alt db curl: 2 warms, 45/6 50/6
Close db tri press: 2 warms, 60/8 65/7
1 arm preacher curl ss
with 1 arm pressdown: 2x


August 8th

Morning cardio: 30 min

Back and shoulder workout:

Another slam dunk today. Starting to get a little tired, but once the body gets moving, the workouts are great. Doing standing db presses is a whole new movement and its hard! LOL The balance of the weight comes into play.

Lat pulldown undergrip: 3 warms, 160/6 170/6,6
T bar row: 2 warms, 205/8 210/8 drop set
Lat pulldown wide ss
with Db shrug: 3 x
Standing Db press: 2 warms, 55/8 60/7 drop set
Side lateral up and downs: 3 x

Upper ab work: 6 sets

20 min posing at night!

Wed the 7th: HIIT cardio, posing at night.


Legs:

The rest day coupled with good sleep equals a killa workout. Felt in the zone and strong. Lead off with Hacks and really content with the starting weight. Should be sore tomorrow with the combo of movements.

Hack Squat: 3 warms, 295/6 305/6,6
Leg curl: 2 warms, 60/6 62/6,4
Squat with chains(wider stance ATG): 2 warms, 215/10 225/12
Leg ext: 1 warms, 75/12,11 2 burn out sets
Calf work: 45/22,18 3 drops
Low ab work: 5 sets

10 min cardio cooldown.

Shoulder workout:

A nice finish to the new 6 day rotation. Content with lead off weights and looking forward to hitting harder after the 3 day split. Strength was solid today and energy high. Tomorrow will be a rest day but will start HIIT cardio on rest weight training days.

High Incline bar press: 3 warms, 175//6 185/6,6
Seated side lateral: 2 warms, 35/9 37/10
Rear delt raise on bench ss
with Front Raise: 3 x
Barbell shrug: 3 descending sets

Side ab work: 8 sets

Hamstring and calves workout:

Solid training and did standing 1 legged leg curls for the first time since last prep! I guess its official. Anywho, I moved some good weight on those and really pre fatigued the hams for the next two moves. All in all a great workout today.

1 legged leg curl: 2 warms, 25/11 30/10 32/9
Stiff leg bar: 2 warms, 225/8 265/8,8
Leg curl: 1 warms, 40/10,8
Calf work: 1 leg weighted 4 set
High reps: 3 sets

10 min cardio cooldown

Plan on posing tonight for 15 min.

Arms workout:

Early morning workout that was good. I woke up with a really stiff back that actually effected me during the bar curls. I need to really control it with no loose form at all. Wasnt a bad thing, just harder, LOL. The training was solid and the pump was on for the first round. I plan on increasing everything next go around. Finished up with my cardio. And plan to pose at night.

Barbell curl: 3 warms, 105/6 115/6
Dips: 2 warms, 4 chains/8,9,8
Rope curl: 2 warms, 55/10 60/9
Rope pressdown: 2 warms, 45/9 50/8
Con curl: 30/15 32/12
Bar ext: 55/15 60/13

30 min cardio

Morning cardio: 30 mins

Back and calves:

Busy day coupled with not a great sleep results in a slow start workout. So I mixed things up a bit, and after a few warms of the first exercise, things picked up.
Really strong pump today and the energy increased during the workout and didnt want to stop!!

Close grip pulldowns: 3 warms, 165/8 175/6,6 drop set
Bent over row: 2 warms, 205/8 215/8 drop set
Lat pulldown wide: 1 warm, 115/11,9 drop set
1 arm row ss
with high pulldown: 3 x
Calf work singles: 5 sets
Ab work: 5 sets


Wiegh in: 153.5 (I am 3 pounds heavier compared to last yeat at this time, and look leaner)

Thursday July 30th.

Chest:

Another solid workout and starting point. I see increases over the next few weeks.
Strength and pump are solid

Flat bench: 3 warms, 185/6 205/6 225/5,5
In Db press: 1 warm, 85/8,9,8
Chest dips: 2 chains/ 10,9 bodyweight/11
Slight in db fly: 45/10,11,10

Upper ab work: 6 sets




Today:

Rest day from training, legs are scorched and needed to rest prior to deads

Morning cardio at 30 min

Will pose and take pictures and weigh in tomorrow. The changes are evident and I see progress.

Quads and calves workout:

Holy humidity spiderman! Even though is became soupy in my gym, I had a fantastic leg workout. First time using the leg press as a lead off in many months. And too my surprise the strength was great considering my body weight. I had more in tank after the leg press.

Leg press: 4 warms, 585/6 630/6,6
Squat ATG: 2 warms, 235/8 255/8 drop set
Walk db lungs: 1 warm, 75/6,6
Leg ext: 1 warm, 70/11 2 burnouts
Calf works 4 sets
low abs: 4 sets

10 min cardio cooldown.

Will pose tonight!

30 min morning cardio

Shoulder and Bicep workout:

Feeling better and not as tired and looking forward to going back on the normal routine tomorrow.

Here is what I did today as it was unrecorded again.

Push Press: 7 sets
Side lateral: 5 sets
Floor raises: 3 sets
In db curl: 4 sets
Cable curl: 3 sets
Con curl: 2 sets


15 min posing at night.

Morning cardio at 30 min.

Back and Hammies workout.

Another free workout with one more tomorrow, and then back to the program. I was tired from the very long weekend of getting back from the trip, working the next day and then doing the day to back and forth to Long Island. So today was a little slow since I was back at it in the early morn with clients.

The workout was relatively solid and the pump was great but I didnt keep track of the weights/reps.

Back at it!

Ok, I have been away for the week and will not be back in full effect until Monday. I did get my training in and the diet was on point during the vaca. I was able to relax for the most part and had some nice family time.

In a nut shell, I will be making a few changes during the week and will re evaluate next Saturday after a full week of normalcy!

Here is the quick outline of training for the last week.
Saturday: Travel day
Sunday: Settle in day!
Monday: Chest and Triceps, and cardio
Tuesday: Back and Hams, and cardio
Wednesday: Delts and Biceps and cardio
Thursday: Quads and calves
Friday: Travel home!

Today I did chest, triceps and morning cardio. Decent workout but had a full day and after a long drive yesterday was tired during the workout. Tomorrow will do morning cardio before the day trip to New York. I will then pick things up on Monday and finish off the 4 day split, then go back to the normal 6 and 3 day rotation.

Quads and Calves workout:

Well, today was suppose to be an off day but due to traveling all day tomorrow and then the following day settling in, I figured, WTF! I was little tired going in, and I think my body knows when off days are needed, but I banged it out. I did higher rep deep squats at a nice even tempo. I was cooked by the end. The other movements were all solid with increases.

Leg ext: 2 warms, 85/10 95/12
Squat: 135/10 155/10 175/10 195/10 215/10 235/10 255/10
Db split squat: 65/8,8,10
Sissy squat: 3 set to failure
Calf work: 1 warms, 3 dogg crapp sets, burnout

20 min cardio

I will be away Sat to Fri down in the Outer Banks, NC. My next workout at home will be next Saturday the 25th I hope if time allows it! I have a full boat of clients and then a posing class.

The following day, July 26th going to Valley Stream, New York for a party. So,I will not be posted my workouts until things settle down. I will be connected on vacation and checking in with emails and on my forums.

This should be a nice break since its a laid back vaca and my training and eating will not be effected. In fact, I should get more rest!!!!

Back and shoulder workout:

Felt strong today and it was a good workout. Bumps on all movements and the energy was high from start to finish. Pullups are easier when you weigh less too!

Pull ups: 5 sets to failure
Db bench row: 1 warm, 75/8,8,8
Seated cable row: 2 warm, 145/10 150/11
1 arm pulldown: 55/10 50/12
Front Raise ss
with Rear delt raise: 4 x
Db shrug: 3 descending sets

Ab work: 4 sets
25 min cardio

Chest and arms:

Nice workout today and the pump was on. Strength was good, but again the lead off movement felt heavy. Solid rep and weight gains from last rotation. The right forearm was acting up again, and it looks like I just have to deal with it over the next few months. Sure it hurts, but only during most curls. Rest will be the only cure and that will have to wait.

In bar press: 3 warms, 185/5 205/5 220/5,4 drop set
Flat db press: 1 warm, 90/8,7 85/9
Slight In db fly: 1 warm 50/10,11
Barbell curl: 2 warm, 100/8 110/8
tricep pressdown: 2warms, 75/8 85/7
Alt db curl ss
with tri db ext: 2 x

25 min cardio

Posing at night

July 13th: Rest from weights!

30 min cardio

Posing at night.


July 14th

Legs workout:

Rock the workout to Run DMC, if you know me, you know I rock it like that. LOL
Slow start to the workout, and went heavier with the squats. Left a little short as the back is still tight, but content with the squats. After that, I nailed it. Increases all the way through, and finished strong.

Squat: 4 warms, 315/3 335/3 345/3 355/3
Leg curl: 2 warms, 60/5 65/5 70/5
Bar step lunge: 2 warms, 165/6 175/8
Sumo db squat: 1 warm, 155/12,14
Single calf raise: 4 sets to failure

Low ab work: 4 sets

10 min cardio cooldown.

Shoulder workout:

Moved right through this workout with increases across the board. Pump was on and I really dig the pre workout cocktail!

Side laterals: 2 warms 45/6 55/6,6 35/13
High In Db press: 1 warms, 80/9 85/8,6
Upright row w/cable: 2 warms, 70/11 72/10
Floor raises: 15 x 3

side ab work: 6 sets

25 min cardio

Hammy and calf workout:

Really hammered the hammies today. Straight out focus and made great gains from last time doing this routine. I did 70 pounds on my leg curl for the first time since a year ago. May not sound a lot, but my hammies are something I really want to bring up.
Body weight is slowly going down and the trend is leaning out nicely.

Leg curl: 2 warms, 60/6 65/5 70/5 drop set
Glute ham raise: 4 x assisted
Stiff leg bar with chains: tot weight; 195/10 225/12 245/12
Standing calf raise: 2 warms, 90/15 135/12,11
Seated one leg calf raise: 90/14,12,11

Low back work: 6 sets
10 min cadio cool down

Arms:

Great workout today as I moved some weight as compared to 20 pounds heavier!!! And I am reffering to my hammer curls. All in all feeling really good and see some nice slow changes in the prep.

Hammer curl: 3 warms, 65/6 70/6 75/6
CGBP: 3 warms, 185/6 195/6 200/5
Close grip curls: 1 warm, 95/10 115/8
Reverse Tri press: 1 warm, 62/10 67/8
1 arm cable curl: 1 warm, 25/12,10
1 arm tri pressdown: 1 warm, 25/10 20/11

25 min cardio

Back workout:

Wacked the back today and used a great pre workout combo stim that really kept me going. Led off with t bar rows and was stronger then last time. In addition I brought back some deads as the third movement and was content. All in all I felt like I could have kept on going.

T bar rows: 3 warms, 205/6 230/5,5 180/14
Lat pull under: 120/10 135/9,8,8
Deads: 2 warms, 315/10 335/8
Lat pull wide: 110/12,11 100/11,10
Calf work: 3 sets

25 min cardio

Chest

Content with the workout. The first movement was heavy for me but moved some decent weight. The rest of the workout was solid and felt better as it went along.

Flat db press: 3 warms, 100/6 110/5,4 drop set
Slight incline db press: 85/8,7 75/9,7
Flat press with chains, wide grip: tot weight, 155/12 175/10,9 drop set
In db fly: 45/12,12,11

Upper ab work: 5 sets

25 min cardio

Did some posing tonight, game on but ouch!

July 6th

Rest day: 30 min cardio


July 7th
Quads:

I really dig this workout event though my endurance on high rep squats stinks. But last time I was sore for days and the squats are done after leg exts.
Made weight and rep increases all the way through the routine. Quicker workout then most but intense. Feeling good.

Leg ext: 2 warms, 85/10 92/11
Squat: 1 warm, 195/16,13,11,12
Split db squat: 1 warm, 65/8,8
Sissy squat: 1 warms, 2 chains: 16,15

Low ab work: 5 sets
10 min cardio cooldown.

July 4th

Chest and arms:

Wicked pump and tempo of the workout was quicker. My strength did not suffer from this.

In bar press: 3 warms, 205/5 215/5,5
Flat db press: 1 warm, 90/8,8,7
Slight in db fly: 1 warm, 50/10,9
Bar curl: 2 warm,s 95/8 105/8
Tricep pressdown: 2 warms, 80/8 82/7
Alt db curl ss
with Db Ext: 3 x

Upper ab work

25 min cardio, completed in the morning.


Back and delts:

Good workout, but very today from yesterdays house party!! Great time by the way with a ton of fireworks. We must have shot of over 500 beans worth, LOL>

Pullups: 5 sets
Db bench row: 1 warm, 70/9 72/9,8
Seated cable row: 2 warm's 145/10,9
1 arm high row: 50/12,14
Front raise ss
with rear delt: 4 x
Db shrugs: 3 descending sets

25 min cardio

Legs:

Even with a stiff/sore low back I managed to have a solid workout. I didn't want to do high reps for the fact it tires the lower back so I stayed with the 5 rep scheme.
Content with the weight but I will do more when 100 percent.

Squat: 3 warms, 275/5 295/5 315/5,5
Leg curl: 2 warm, 60/5 65/5,5
Bar lunge: 1 warm, 155/6,7,8
Db sumo squat: 1 warm, 145/12,13
Calf work: 4 set high reps

Low abs: 4 sets
10 min cardio cooldown.


Changes for July

My look has changed over the past month but the scale has not too much. Regardless, time to kick it up a tiny bit to keep the fat loss moving forward. So, just a couple of changes. First, I will add two lower carb days to the 6 day rotation. And secondly, moving the cardio from 20 to 25 minutes. I will pay closer attention after two weeks and then add the necessary changes if needed.

Wed July 1st:

Shoulder workout:

Nice mix up and great finish to this round. Strength was solid.

Side lateral: 3 warms, 45/6 50/6 drop set
High In db press: 1 warm, 85/8,8,6
Cable upright row: 2 warm, 70/10,9
Db Floor raises: 15 x 3

Side ab work: 6 sets

22 min cardio

Hamstring and calves workout:

Even though the hack is still stiff, I was able to pull off a really good workout. I just went a tad lighter on the legs curls with a more controlled tempo. And for the stiff legs, did light weight and focused on the stretch. I am already feeling this one!

Leg curl: 2 warms, 55/8,6,5
Glute ham raise: 3 sets assisted, drop set with leg curl
Stiff leg barbell with chains: tot weight, 175/10,12,12
Stand calf raise: 2 warms, 90/17,15,12,11
Seated single calf: 45/15 90/15,14

upper abs: 3 sets
10 min cardio cooldown

Arms:

Killa workout and ran right through it since I am on a mission. The only downer was tweaking my back this morning after getting up from sleeping. Dont ask! Anywho, the back is really stiff and hoping it will not effect tomorrow's hammie workout.

Hammer db curl: 3 warms, 60/6 65/6,6
Close grip bench: 3 warms, 185/6 195/5,8
Close grip bar curl: 1 warms, 90/9 100/9
Reverse tri pressdown: 1 warm, 60/10 65/10
1 arm cable curl: 1 warm, 22/13,12
1 arm rope press 1 warm, 22/12,11

20 min cardio

Back and light calves:

Nice mix up today and content with the start of this rotation and weights.
I was planning on doing db deads, but my legs are still screaming from the quad workout two days ago. So in place, I did rack deads starting just below the knee. It went well.

Lat pulldown, underhand grip: 3 warms 155/6 165/6.7
T bar row: 3 warms, 205/6 215/6 drop set
Lat pulldown, very wide grip: 120/11 110/12,10 100/11
Rack deads: 1 warm, 315/8 365/6,7

Calf work: 3 sets high reps
Low back work: 4 sets

20 min cardio

Chest training:

Later day training due to training clients then having a posing class. Not a fan of training later in the day, but it was a solid workout and very content of the start off weights for the new round.

Flat db press: 3 warms, 95/5 105/5,5,5
In Db press: 85/8,7 75/8,8
Flat bar w/chains: 3 sets with total weight of 175
In Db fly: 45/11,10 drop set

Upper ab work: 4 sets
20 min cardio

Weigh in: 155.5(-.5)

Quads workout:

A brand new rotations to the 6/3 day split. And always dig changing things ups. Today for quads I lead off and went to failure with leg ext, but when doing this, I control rather then kicking the weight. The it was time to hit the squats! Instead of doing heavy low reps, I wanted to change this up and work on higher reps. So the plan is to do as many sets to hit 50 reps. I started with 185, and it did the trick. I learned that my muscle endurance is poor compared to muscle strength. All in all, the pump was radical!!!!

Leg ext: 2 warm,s 80/10 90/11
Squat: 1 warm, 185/15,12,13,12
Db Split squat: 1 warm, 60/8 65/9
Sissy squat: 1 warm, 2chains/15,17

Low ab work: 6 sets
10 min cardio cooldown.

June 24th

Back and delts workout:

Workout was between clients today so it was a little rushed. I also went a little wider on the lat pulldowns to focus on outer lats a bit more. Wow, it made a big difference, but couldn't handle the heavy weight. Really great workout today and sometimes minor tweaks are just what you need to mix things up.
Very happy with the increase in weight with the rows.

Lat pulldown: 3 warms, 150/8,8,6
Bent over row: 2 warms, 215/6 235/6,5 185/12
Close pulldown: 125/12,11,10
Pullover ss
with Bar shrug: 3 x
Side lateral: 30/8 35/8 40/8 30/10

20 min cardio

Today: Rest day! 25 min cardio

June 23rd:

Chest and arms:

Nothing to exciting to report, just another great workout. Gains and reps were up!

Flat bench: 3 warms, 205/5 225/3 240/3,3
In db: 1 warms, 85/8,9,7
Chest dips: 2 chains/11,10 bw/11
Cable curl: 2 warms, 70/8 80/8
Lying tri bar ext: 2 warms 70/8,6
In db curl ss
with Ropepress: 3 x

20 min cardio

Legs:

Went into today's workout with a bit of a head cold and just feeling ok. Well, that changed in a matter of a few sets. Knowing I will be away from front squats for a while, I wanted to bang out and see what I can do at my current bw of 156. Smack em up, and very happy to hit the numbers, even on the lunges.

Front squat: 3 warms, 260/5 290/3 315/3
Stiff leg bar: 2 warms, 315/7 335/6 225/12
Leg press; 2 warms, 360/14 405/12
Walking db lung 75/6 80/6,6
Calf: weighted singles x 3

Low ab work: 3 sets
10 min cooldown.

Saturday the 20th: 25 min moderate cardio

Weigh in: 156.5 (+.5) but BF reading is lower!

Sunday the 21st:

Delts:

Solid workout this morning. Nothing to exciting to report but had a nice tempo and energy.

Db press: 2 warms, 3 Dogg Crapp sets with 65s
Cable side lateral: 1 warm, 22/10 25/10 2 drop sets
Rear delt raise ss
with stand db press: 3 x
Trap Bar shrugs: 135/20,18,16

Upper ab work: 4 sets

20 min cardio

Hammies and calves workout:

Great training today and again made gains throughout. Nothing like micro loading the exercises. Hams filled up nicely with this combo and I did an old school move doing the first calf movement without shoes! LOL

Leg curl: 2 warms, 60/6 65/6 67/6 50/9
Stiff leg db: 2 warms, 115/10 120/9
Db leg curl: 45/10 50/9 40/11
Barefoot calf work: 4 sets
Donkey raise: 90/15,12,11,9 drop set

Low back work: 4 sets
10 min cardio cooldown.

Arms workout:

The forearm has felt the best in many months, so with that, I really busted the biceps. Straight up weight and rep gains from last workout, including the tricep movements. Pump was radical!!!!

In db curl: 2 warms 45/6 55/5,5
Tricep pressdown: 2 warms, 92/6,5
cable curl: 1 warm, 70/8 75/8 drop set
Db ext: 1 warms, 30/8 35/7 drop set
1 arm spider curl ss
with 1 arm pressdown: 3 sets

Side ab work: 6 sets

20 min cardio

Back workout:

Fast paced training today but really solid workout. When doing the pull ups focused on a wider grip to hit the outer lats more. Felt great! Really in the zone as the workout progressed and did some decent weight on the elevated deads.

Pull up: 5 set to failure, then 2 light sets on machine
Db Bent Row: 2 warms, 90/8,8,6 drop set
Deads on plate: 2 warms, 345/6 365/5 275/10
Rope pulldown: 110/11,11 100/11
Light calf work: 3 sets

20 min cardio

June 16th

Chest workout:

The first movement was a little stiff but thereafter, the workout get moving full steam. Gains in reps and weight again. Happy that the strength is holding up and no losses. Honestly, I dont expect to me making any total PR's but I should hit PR's that are relative to current body weight!

Slight In Bar Press: 3 warms, 205/5 225/3 235/3 2 drop sts
Flat Db Press: 85/10,8,8 75/10
In Db X Reps: 65 x 3
Flat Db Fly: 1 warms, 50/11,11

Upper ab work: 4 sets
20 min cardio

Quads workout:

Great training today and nailed all the cylinders. Squats were up and the hacks were really pushed compared to last round. By the time I hit the split squats, I was so pumped that I ripped my underwear! Not the first time.

Squat: 3 warms, 295/5 325/3 355/2,2 275/10
Hack squat: 1 warms, 225/8 270/8,8
Leg ext: 60/12 65/11,11 2 burn out sets
Db Split squat: 55/9,8

Low ab work: 6 sets
10 min cardio cooldown.

June 13th!

Rest day, was in Delaware helping out a bunch of clients compete. In a few words, they kicked arse, and a great time.


Back and delts:

Tired from the day before and didnt sleep well. But pulled off straight up gains from last time hitting this routine.

Lat pulldown wide: 3 warms, 160/5 167/6,5 drop set
Bent over row: 2 warms, 210/7 220/7 185/12
Close pulldown: 125/11,11,9
Pullover: 65/12 75/11
Barbell shrug: 2 wamr,s 255/8 275/7 2 burn out sets
Side later: 1 warms, 40/7,7 2 burnout sets

20 min cardio

chest and arms:

Bang up training and all gains from reps to weight increases.
Feeling great!

Check in weight: 156 (no change)

Flat bench: 3 warms, 205/6 225/5 235/3 drop set
in db press: 1 warm, 85/8,8,8
Chest dips: 2 chains/10,9 bw/10
Cable curl: 2 warms, 70/8 75/8
Tri bar ext: 2 warms, 75]7 65'9
In db curl ss
with Rope press: 2 x

Upper ab work: 4 sets

20 min cardio

Down in DE. and Team Franco is in full gear and ready to hit the stage tomorrow!

Legs:

Kaplow!, I smoked dem legs today! Felt so so going into the workout, and lead off with front squats. Sure, I am not breaking any PR's, but I felt like I could have kept on going. I almost lost the bar on the 305 due to the humidity in the gym today. Fronts really work the abs! Really solid.

Front squat: 3 warms, 225/5 255/5 285/3 305/3
Stiff leg bar: 2 warm, 305/8 325/6 225/13
Leg press: 2 warms, 360/13,14
Walk db lunge: 1 warm, 75/6.8
Calf raises: weighted singles 4 sets

Low ab work: 4 sets
10 min cardio cooldown.

June 9th

Delts workout:

Busy morning leading into the workout. So, it was a fast tempo session today. Made some gain but nothing ground breaking today. The positive was using 90's on the lead off exercise. Pump was good.

Db delt press: 3 warms, 85/5 95/4.5 drop set
1 arm side lateral with cable: 1 warms, 20/10 22/9
Rear delt raise ss
with standing db press: 3 x
Trap shrugs: 155/19,15,12

Side ab work: 6 sets
20 min cardio


June 10th: Rest day, 25 min cardio

Hamstring and calves workout:

Solid training today and increases were made. The only monkey wrench was going light with the stiff leg db's. My low back is still fried from 2 days ago and didnt want to push it. So, just did some higher focused reps with them.

Lying leg curl: 2 warms, 60/6 65/6,6 50/10
Stiff leg db: 75/10,12,14
Db leg curl: 40/11 45/10,10
Donkey calf raise: 2 warms, 135/15,12,9
1 leg raise: 3 sets to failure

10 min cooldown.

Arms workout:

Fired up today and was well rested. All jumps in weight or reps today.
For kicks I video'd In db curls with the new camera. Happy with the lift, but not the camera. Its one of thos mini camcorder, and make is RCA. I guess you get what you pay for.

Having fun so far.

In db curl: 3 warms, 50/5 55/5
Tricep pressdown: 3 warms, 90/6 92/5
Cable curl: 2 warm, 72/8,8
Db ext: 2 warms, 32.5/9,8
1 arm spider curl: 30/12 32.5/9 25/10
1 arm pressdown: 17/12 22/11,11

Upper ab work: 6 sets
20 min cardio

Back and light calves:

Was in bad mood going into the workout and just angry. Not sure why, but that was the fact. Instead of doing deads at the end, I focused on them and did some triples. After making rep gains with the pullups, I did well with the deads and worked up to 405 for 3, content with that at my body weight.
Once the deads were done, it was a fast tempo workout.

Pull up: 4 sts to failure, 2 drop sets on pulldown
Deads: 3 warms, 355/3 385/3 405/3 275/13
Bent over db row: 1 warm, 85/7,8,8 burn out set
Rope pulldown: 1 warm, 115/11,10
Str arm pulldown ss
with Calve raises: 3 sets

20 min cardio

Chest:

Made solids gains from last round. Happy with progress due to slight body fat loss.
Energy was high throughout the workout and felt great.

Slight in bar press: 3 warms, 205/5 220/5,4 drop set
Flat db press: 85/9,7 75/10,8
In db press x reps: 65 x 3 each to failure
Flat db fly ss
with rack push ups: 2 x

20 min cardio

Weight: 156 (-.5)

Weight loss has has averaged 1.5 to 2 pounds per month since the initial junk weight loss. Thoughts of doing an earlier show Sept 12th but will not accelerate the prep to make this show. It will be decided next month.

Quad workout:

Bang up workout today and felt great. I plan on keeping the lower rep squats all the way through the prep. I just like it! Plus I have a goal of 425 in the next month or so.

Squat: 3 warms, 275/5 315/3 345/3,3 275/9
Hack squat: 2 warms, 250/8,8
Bar step lunge: 1 warm, 145/6 155/8
Leg ext: 1 warm, 65/12,11

Upper ab work: 5 sets
10 min cooldown

Back and delts workout:

Major pump today and I can credit the extra grams of arginine. Energy was high and a very fast tempo workout. It will be a rest day tomorrow and will pick up on the 6 day rotation again and looking forward to doing more work. The plan is in place.


Lat pulldown wide: 3 warms, 160/5 165/6,5
Bent over row: 2 warms, 205/8 210/7 185/11
Close pulldown ss
with Db pullover: 3 x
Side lateral: 2 warms, 45/7,7 burnout set
Bar shrug: 2 warms 255/7 225/11

Ab work: 4 sets
20 min cardio

Wed June 3rd will be a complete rest day.

Chest and arms:

Solid training and got my swole on. I kept the arm portion short in sets as I will also focus on help healing the forearm during this time, if possible. New routine is always set a tad lower in weight so I can get my feet moving and make nice increases over the next few weeks.

Feeling great for the fact its a new month and looking forward to the progress of just dropping a couple more pounds of fat. Picture will be taken at the 18 week mark to compare to two years back. I better see a difference, LOL.

Flat bench: 3 warms, 205/5 220/5 225/5 185/9
In db press: 1 warm, 85/8,6 75/10
Chest dips: 2 chains/9 1 chain/9 bw/10
cable curl: 2 warms, 70/8 75/7
Bar ext: 2 warms, 75/8,7
In db curl ss
with Rope pressdown: 2 x

20 min cardio

Saturday the 30th: Complete rest day.

Sunday:
Legs:

Back on the 3 day split and it was an early morning workout. Little stiff and tired this morning from not the best sleep. So, it took a little while to get things going. The workout really elevated and started with some decent numbers. I did front squats for the first time in months!! I know I will do more next time.

Leg press: 3 warm, 405/10 450/10/12
Stiff leg bar: 3 warm, 275/10 295/8 305/8
Front squat: 2 warms, 215/5 235/5 245/5
Walk db lunge: 65/6 70/6,8
High rep calf ss
with Low ab work: 3 x

10 min cardio cooldown.

Delts:

Nice workout today and led off with db press for the first time in a while. Strength wasnt to bad either. Looking forward to bumping and increase the weights. Tomorrow is a scheduled off day, and then going into the more condensed 3 day round.

Db delt press: 3 warms, 85/5,5,5
Side lateral leaning pole: 2 warms, 30/12 35/10
Stand db press ss
with Rear db raise: 4 x
Trap bar shrugs: 150/19,15,12

20 min cardio

Weigh in: 157 same as last week

Note: I have not cut back any calories since the start of my prep, I actually added to my pre and post meals. The light post workout cardio is doing the trick along with giving the diet time.

Hammy and calf workout:

Here is the reason I am doing a 6 day split. Simply to focus on the hams and calves a bit more. Nice workout and really burned them up.

Leg curl: 3 warms, 65/6,5 50/9
Stiff leg db: 2 warms, 100/10 110/10
Db leg curl: 40/12 45/9,9
Donkey calf: 2 warms, 135/12,9 drop set
Single calf: 3 sets to failure

side ab work: 6 sets

10 min cardio cooldown

Arms:

Have not done arms alone since my last contest prep. It is actually an easier workout so I will adjust the carb intake next time. Good start and the strength was decent. The forearm is tender and will be until after the shows! So I will gut it up.

In db curl: 3 warms, 45/6 50/6
Tricep pressdown: 3 wawrms, 85/6 90/6
Cable curl: 2 warm, 70/8,9
Db ext: 2 warm, 32.5/7,6
1 arm spider curl: 1 warm, 30/12,11
1 arm underhand pressdown: 1 warm, 20/13,12

20 min cardio

Back and calves:

A way early workout this morning due to a busy day. Slow start, but pulled off a great back workout. I brought backs the deads off the plate, and was comfortable with the weight.

Pull ups: 4 sets to failure
Db bent over rows: 2 warms, 85/8,7 75/10
Deads standing on plate: 2 warms, 315/6,7
Rope pulldown: 1 warms, 115/11,10
High pulldows str arm: 35/12 40/11,10
High rep calf work: 4 sets

15 min cardio

May 24th
Quads

I began the 6 day split yesterday with quads and trained at a gym down in OC NJ. It was a good early morning workout. The one exercise I did that I cant do was smith squats. I finished with those with the feet close together and out in front. Went arse to ankles with light weight. And plow, am I sore today!!!! Not saying it was from the last movement, but it did help. Except for the working sets of 315 on squats, I dont have a clue what I did in weight for the others.

Chest and abs:

Nice start to this chest routine and had a fantastic pump. Fast tempo and charged up workout even considering training about 90 minutes after getting home from the beach!

Slight in bar press: 3 warms, 205/6 215/5,4 drop set
Flat db press: 85/8,7 75/9,7
In db x reps: 65 for 3 sets to failure
Flat wide grip bar press: 135 for 3 sets to failure

Ab work: 5 sets

20 min cardio

Friday the 22nd:

Shoulder and bicep workout:

Mixed it up just a bit for the shoulders as I lead off with seated side laterals and then went to push press. Everything else was the same but didnt go nut on bar curls as the forearm was bothering me going into the work. I blad the power washing of the patio. All in all another great workout and steamed rolled right through it.

Seated side lateral: 3 warms, 40/6 45/6 30/12
Push press: 1 warm,s 125/8 145/7 drop set
Rear delt bench ss
with front raise: 3 x
barbell curl: 2 warms, 105/8 125/6 95/12
Rope curl: 50/10 55/8,9
1 arm preacher: 30/11,10 25/12

upper ab work
19 min cardio

Weigh in : 157(-1)


Saturday the 23rd: Rest day
Hoping to get in cardio as I am booked today then going to the shore!

Sunday:
Will Train Quads and calves in Ocean NJ
And will start the new split. Will be starting a 6 and 3 day combo split.

Back and hammy workout:

Well rested going into this workout and was able to add a few more sets. Since there are not regular deads in this workout, the tempo is fast right from the start. And this leads to a more challenging workout due to the fact of making gains.

Lat pulldown wide: 3 warms, 150/6 155/6,6 drop set
Bent over row: 2 wamrs, 215/7 230/7 185/12
Rope pulldown ss
with Db shrugs: 4 x
Leg curl: 2 warms, 60/6 65/6,5 drop set
Stiff leg bar with chains: 185/8,12,15,15

19 min cardio

Chest and triceps workout:

Killa training today and ran right through it without sacrificing strength. Straight up increases from last round. I have decided to start a 5 day split after this last round. This will spread things out a little bit and put more focus on hams and calves. I will run it for a little while.

Flat db press: 3 warms, 100/8 102.5/7,6
Slight in db press: 85/8,7 75/10,9
Flat bench with chains: tot weight, 175/10,9 155/10,9
In db fly: 50/10,8
Reverse tri pressdown: 1 warms, 60/8,8,8
Close db press: 50/9 52.5/9,8,8

19 min cardio

Quads and calve workout:

Got back to leading off with squats and felt pretty good. So I did some heavy singles. Made it up to 415 and was happy with the lift. After that I really wacked dem legs and it kicked arse!!! The goal will be 425 at a bw of 155. Time will tell.

Squat: 3 warms, 365/2 395/1 415/1 2 drop sets
Leg Press: 270/15 315/15 360/12 burnout set
Db Split squat: 55/8 65/8,7
Sissy squat: 2 chains/18/16
Calf work: 5 sets of weighted singles

Low ab work: 4 sets

10 min cardio cooldown.

May 17th

Shoulder and bicep workout:

Solid workout and felt mighty focused. Actually the shows are coming into play, so it leads to more motivation. Strength is solid.

High incline bar press: 3 warms, 185/6 200/5,5 165/10
Stand side lateral: 2 warms, 45/8,8 drop set
Rear db delt raise ss
with barbell front raise: 3 x
Seated Alt Db Curl: 2 warms, 50/6 55/6,5
Rope Curl: 50/9,10,9
1 arm preacher: 25 for sets to failure

upper ab work: 5 sets
19 min cardio

May 18th
25 min ss cardio

Saturday May 15th

Back and hammy workout:

Long day before hitting the weight. Full boat of clients in the morning than right to my posing class. I didnt train until 6pm and really not use to it. After the first movement, things picked up nicely, and made increases throughout the workout. Didnt feel strong but the pump was fantastic. Really digging extra straight up arginine.

Lat puildown wide: 3 warms, 150/6 155/7,6 drop set
Bent over row: 2 warms, 215/7 225/7 drop set
Rope pulldown ss
with db shrug
Leg curl: 2 warms, 60/6 65/6,4
Stiff leg bar: 1 warm, 275/8 315/6 255/12

19 min cardio

Chest and tricep workout:

Chest banging today and felt great all the way through the workout. The tempo really picked up and could have kept on going. I am learning I get much more out of not doing low reps with db's. The fact of just getting them in place hurt some joins. Just a sign of age, LOL. So today a took a little off and wamo, it was on.

Flat db press: 3 warms, 100/8,7,8
Slight in db press: 85/8,7 75/10,8
Flat bench with chains: 4chains with 135/11,10 2chains/10
In Db fly: 45/11 50/10
Reverse grip presssdown: 1 warm, 60/8 65/7 drop set
Close grip db press: 50/9,9,8
1 arm rope pressdown: 15/11,10

19 min cardio

Quads and calves workout:

Not a fan of leg press but lead off with it again since I was training at the same time as the wife. Made solid gains from the last time doing this routine in all the movements. Solid training, and the pump was on. Very content on how things are during my prep.

Leg press: 3 warms 450/8 540/6 585/6,7
Squat: 2 warms, 315/5,6 225/11
Split db squat: 55/8,9,8
Sissy squat: 2 chains/16,14 1 chain/16
HIgh rep calf work: 5 sets

Low ab work: 5 sets
10 min cardio cooldown.

Weigh in: 158 (.5)

Shoulder and bicep workout:

Nice finish to a new rotation. I matched most of the weight last time I did this which is a good sign. I will be increasing the weight next time around. Forearm is still tender, but didnt inhibit the weight being moved.

High In bar press: 3 warms, 175/6 195/6,6
Seated Side lateral: 2 warms, 40/8,8
Rear delt raise bench ss
with Front raise: 3 x
Barbell curl: 2 warms, 115/6 130/6,6
Rope curl: 1 warms, 50/9 55/9
1 arm preacher curl: 25/13,11

Side ab work: 5 sets
19 min cardio

Sunday May 10th

Chest and tricep workout:

Nice Mom's training with my wife. She is in the zone and looking better every day. We actually did some posing afterwards, LOL.

Flat db press: 3 warms 105/6,6,4
In db press: 85/8,8,6 75/9
Flat bar press with chains: 3 sets
In Db fly: 45/12,11
Reverse tricep press: 2 warm, 60/8,8
Close db press: 1 warms, 55/8,7
1 arm rope pressdown: 15/11,10

19 min cardio


Back and hammy workout:

Fantastic workout today, well rested and just feeling good. The pump was instant and the weight being moved was a nice start. Really looking forward to hitting the second round of this routine.

Lat pulldown wide: 3 warms, 150/7,6,6
Bent over row: 2 warms, 205/8 215/7 185/12
Rope pulldown ss
with Db shrugs: 3 x
Leg curl: 2 warms 60/6,6,6
Stiff leg bar with chains: 2 warms, 275/8 295/10

19 min cardio

Quads and calve:

New rotation today which is always cool to mix things up. For the next three quad workouts I will lead off with the leg press. Cant remember the last time I did this, but keeping the squats in as the second movement. The pump was fantastic and all I had with straight up arginine powder mixed in with my BCAA's. Solid workout.

Leg press: 3 warms, 450/8 495/8 540/6,8,9 drop set
Squat: 2 warms, 255/6 275/7 drop set
Split Db squat: 1 warm, 55/6 60/8
Sissy squat: 2 sets to failure
Donkey Calf: 2 warms, 90/16,14,12 2 drop sets

Low ab work
10 min cool down

Shoulder and bicep workout:

Awesome finish to this round. Solid improvements and the best part is that my bicep strength it at 100 percent. Mix it up a tad, but stayed with the trend. Highlights were doing side laterals and incline db curls with 50's.
I have one more round to the four day split, and then I will decide to stick with this routine or move to a higher volume 5 day. We will see!

Side lateral: 2 warms, 45/6 50/6 40/9 drop set
Push press 1 warm, 155/8 135/7,7 drop set
Barbell shrug: 1 warms, 215/8 235/7 drop set
Floor raises: 1 set to failure
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warm, 62/8 67/8 drop set
Con curl: 30, 25

19 min cardio

Note: Limited supplement usage for over two months. Just the basics!

Back and hammy workout:

Really fine workout today and more motivation was the key. Ripped right through it. Point blank! All the number were up.

Lat pulldown under: 3 warms 150/8 165/6 175/6,6 drop set
T bar row: 2 warms, 180/6 205/6 230/7 drop set
Lat pulldown wide: 12/9 110/10,9, 100/11
Stiff leg db: 2 wamr,s 130/9 140/9
Good morning ss
with leg curl: 3 x

19 min cardio

Chest and tricep workout

Real solid workout today and was in the zone. Things just felt great and made solid gains from last time.

Slight incline db press: 3 warms, 105/5 110/5,4
In bar press: 2 warms, 175/8,8,7 drop set
Flat db X reps: 75, 75, 65, 65
Rack push up: 1 set to failure
Rope pressdown: 2 warms, 57/8 drop set
Tricep dips: 2 chains/9 1c/10 bodyweight/10
Bar ext: 55/12 45/15

Upper ab work
19 min cardio

Quads and calves:

Trained with my friend Chris today as we also discussed some exciting business earlier int he day, stay tuned.
This was the first time I worked out with someone in almost 4 years, LOL. The workout was great and on point. We talked a little but mostly just busted out a solid quad workout. Focused on doubles and did some decent weight. After the squating, it was a fast tempo session.

Squat: 3 warms, 295/6 345/3 365/2 385/2 drop set with chains
Leg Exten: 2 warms, 75/11,10
Db Step Lunge: 1 warm, 65/6,6
Db sumo squat: 1 warm, 175/12,12
Calf work: 4 sets

Shoulder and bicep workout:

Yesterday was a complete rest day from training, but I attend the NGA Philly show and it was a long arse day! Team Franco did very well, and proud of my three clients who competed. Came home with a first, 2 seconds, and a third place.
I trained first thing this morning, and was a little slow getting it started. I matched all the delt work, and was able to make gains on the bicep training. It was a good workout but nothing crazy.

Side lateral: 3 warm,s 45/6 47/7 drop set
High In db press: 1 warms, 85/8,7 75/8
Front/Rear floor raise: 3 x
Bar shrugs: 2 descending sets
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warms, 60/9 65/9
Con curl: 30/11 25/13

20 min cardio

Back and hammy workout:

Just an excellent workout today and made gains throughout. The pump was off the hook, and I was ZAPPED. First time using it in about 1 month, and put the focus at another level today. Great stuff.

Lat pull palms up: 3 warms, 160/6 170/6,6
T bar row: 3 warms, 205/6 225/6 160/15
Lat pulldown wide grip: 125/9 120/9 110/10 100/11
Db stiff leg deads: 2 warms, 125/9 135/9
Glute ham raise ss
with Good mornings: 3 x

19 min cardio

May changes!!

Lost a couple of pounds this past month and feeling tighter. Strength has not changed one bit!!
Nothing crazy with the diet, still the same format as last couple of months, but I have actually increased the carbs post workout a little bit. The goal will to drop another 2 to 2.5 for the month of may. Cardio will be increased by 1 min and workout days, but quads days stays at 10 mins. Steady state on off days will be the same at 25 mins. Slow and steady is working well for me.

Quads and calve workout:

A decent workout that really picked up at the end. I was little cautious to start since I have my dental implant yesterday and I all I can think about is popping a stitch doing heavy squats! Then my mom stops over to visit so that delayed the start time. By the time I got started I lead off with leg exts to get things going. I then squatted, but nothing to crazy. But the final two movements were solid and made nice gains from last time doing them.

Leg ext: 2 warms, 80/11,10
Squat: 2 warms, 275/5,7 225/10
Step lunge w/bar: 1 warms, 175/6,6
Sumo db squat: 1 warm, 165/12 175/12
calf work: 2 warms, 135/12,10,10 2 drop set

Low ab work
10 min cooldown.

April 27th

Shoulder and bicep workout:

Solid workout and felt strong throughout. Quick tempo so the pump was on!

Side lateral: 3 warms, 45/7,7 drop set
High In Db press: 1 warm, 85/8,7 75/7
Floor db raise (front /rear): 3 sets
Bar shrug: 2 descending sets
Incline Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warms, 55/9 60/9,8
Con curl: 25/14,12

Upper ab work
18 min cardio

Today: rest day, had dental surgery!

Saturday the 25th: an unscheduled rest day. Busy day with clients, my son was sick and my wife worked.

Back and hamstring workout:

I little tired this morning from yesterdays activities and sleeplessness with my son still sick. The new rotation is what I needed and had an effective workout. Good start and a great pump. Looking forward to doing more weight next time.

Lat pulldown, palms up: 3 warms, 155/6 165/7,6
T bar row: 2 warms, 180/6 205/6 215/6 drop set
Lat pulldown wide: 125/11,10 110/12,10
Stiff leg deads w/dbs: 2 warms, 95/8 105/10,11
Glute Ham Raise ss
with Good Mornings: 3x

18 min cardio

Chest and tricep workout:


First off, I am really sore from yesterdays quad workout, I feel like a old man. But in a good way! LOL
Today was a solid early morning workout. Hit some nice starting numbers and planning on bumping them up next time.
I will weigh in tomorrow.

Slight in db press: 3 warms, 100/7,7,6
In bar press: 2 warms, 175/8,7
Flat db press, x reps: 3 sets with 65's
Uneven push ups: 2x
Rope Pressdown: 2warms, 52/9,8 burn out set
Tricep dips: 4 sets to failure

Quad and calf workout:

Back at the triples today and mission completed. Solid workout and I was cooked by the time I did the bar lunges.

Squat: 3 warms, 295/6 345/3 355/3,3 275/9
Leg ext: 2 warms, 85/9,9
Bar step lunge: 155/6 165/6,6
Sumo db squat: 145/10 165/10,12
Calf work: 1 warm, 90/18 135/12,10,9 2 drop sets

10 min cooldown

Tuesday: Delts and Biceps

Note: My back was sore the morning off, great sign that mixing things ups and higher reps can be effective.

Again, mix the workout up a bit, but stayed with the theme. Instead of 1 arm cable side laterals, I did them on an incline bench laying on my side. Wow, these were tough, and since I did this yesterday I can tell you I am sore. The bicep work had all gains which is great!

Db press: 2 warms, 3 sets dogg crapp
In Bench Side lateral: 2 warms, 20/11,10
Front raise cable: 1 warm, 30/10 35/9,8
Db shrug: 2 descending sets
Hammer curl: 2 warms, 60/6 70/6
Close grip curl: 1 warm, 90/8 110/8 drop set
1 arm cable curl: 17/12 20/12

Upper ab work
18 min cardio


Wed the 22nd: Rest, 25 min cardio

Back and hammy workout:

One of those days when the workout was rushed. And when this happens the tempo is really picked up and strength suffers a bit. Match most numbers and changed out two movements because I felt like it. Pump was still on so all is good.

Pull ups: 5 sets to failure
Bent over db rows: 2 warms, 90/7,8 drop set
Close pulldown: 2 warms, 130/10,9
Rom deads: 2 warms, 275/8,10,9 burn out set
Leg curl: 1 warms, 50/8 55/7,6 drop set

18 min cardio