Quads and calves workout:

Plowed right through this workout. Made all gains, and the pump was great. Hit PR's on the Hack and Step lunge. Was short on time, but didnt make a difference from the effectiveness. This rotation was good and looking forward to moving onto the next. I will keep the squats as the focus and continue to progress.

Squat: 3 warms, 275/5 315/5 325/5,5
Hack Squat: 2 warms, 270/8 295/8
Bar step lunge: 1 warms, 160/6 180/6
Leg ext: 65/13,12
Calf work: singles dogg crap style

Ran out of time to do the cooldown!.

Rest Day from weights:

Moderate cardio for 25min

Weigh in: 169 (-1)

Shoulder and Tricep workout:

Nice workout today and mixed the delt movements a bit since my traps were sore from the deads yesterday. Felt strong so I pushed it a little on the press, and hit 95 for 5's. The tricep work continues to improve and content with it since just a couple of months back, both elbows were tender to the touch.

Db press: 3 warms, 85/6 95/5 85/6
Seated side lateral: 2 warms, 35/10 37/10 standing burn out set
Front raise barbell: 2 warms, 65/10 70/9
CGBP: 2 warms, 165/8 185/8,7
Reverse tri pressdown: 1 warm, 55/10 60/9
Rope ext: 25/13,12

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

Workout started off solid and then the hot tub fix it guy showed up. Well, the thing has not been running right for the last two months and needed to be serviced. Long story short, it cost me 500 beans to be fixed. Not happy! So when he told me this in the middle of my workout, I was p'eed off. I ended up doing deads sooner in the workout than later. Havent done heavies in a while and have been doing high reps with chains. Happy that I hit 425 for a double and 455 for a single. But now I will focus on them since I want to add 30 pound to each of those. The only other change going on are the lat pulldowns. I used a slighty wider grip then normal. I cant do as much weight, but boy, hit the outer lats great.

Lat pulldown wide: 3 warms, 160/8 165/8,8
Deads: 2 warms, 385/5 425/2 455/1 drop set
Db bench row: 1 warms, 75/9,8 droop set
Rope pulldown: 100/12,13,11
Leg curl: 2 warms, 60/7,7 50/8

15 min cardio

Chest and biceps:

Fantastic workout today and it was Jacked up!!
Seriously, if you haven't tried Jacked by USP Labs, and want a great pre workout stim, simply go for it. It keep the heart rate level but increases the intensity.

Made solid gains through out the workout and the bicep work continues to increase.

In Db press: 3 warms, 95/6 105/7,7 drop set
Flat bench with chains: tot weight=165/8 185/10,8 2 drop sets
Chest dips with weight: 4 sets to failure
Barbell Curl: 2 warms, 80/8 85/8 drop set
Rope curl: 1 warm, 35/10 37/9

15 min cardio

Sat the 24th

Delt and triceps

Db press: 3 warms, 85/7,6,6
Upright row: 2 warms, 65/9 70/9 drop set with db shrug
Rear delt raise seated: 25/10 27/70,9 drop set
CGBP: 2 warms, 165/8 175/8,8
Rev pressdown: 1 warm 55/10 60/8
Over cable ext: 40/12,12

HIIT cardio
2 min warm,
8 sprints
5 min cool


Sunday: rest
30 min moderate cardio



Quads and calves workout:

Rock the quads today, and pump/burn was kicking. Made solids gains and a PB on the bar step lunge and the hack squat. The squating continues with the progression series and the 315 felt just as easy as the 285 did. The plan is to keep it going till I cant no more! LOL

Squat: 3 warms, 275/5 315/5,5,6
Hack squat: 2 warms, 270/8 285/8
Bar lunge: 135/6 155/6 175/6
Leg ext: 65/12,13,13
Calf work: 1 warm, 3 chain singles for 3 sets, drop set

10 min cardio cooldown.

Back and hamstring workout:

Felt tired and just beat going into the workout.
The first movement helped getting the blood flowing and just matched what I did last time. Starting to feel it, I was able to do some positive work. Made gains on the bent over row, and really pushed the deadlifts with chains while standing on a plate. I really like this exercise and get more out of it. All in all, solid training.

Lat pulldown: 3 warm, 175/8,8 drop set
Bent over row: 2 warms, 235/8 245/7 drop set
Deads on plate with chains: total weight 285/8 305/8 325/9
High pulldown: 42/12,12
Leg curl: 1 warm, 50/8,9,8

15 min cardio

Chest and bicep workout:

Solid workout today and made gains from last time. A strange occurrence happened with the first set of 105's. My right arm just gave out on the press on the 5th rep. Not sure if I missed the tracking or what, but it wasn't from being too heavy as the second set I nailed a good 7 reps. Next time I will do a set of 95 bt since I feel the 20 # increase from 85 to 105 is too much. Bicep work was increased and slowly getting stronger. Hoping to be 100 percent by March.

In db press: 3 warms, 105/5,7,6
Flat bar press: 2 warms, 195/8,8 burnout set
Chest dips: 1 chain/10,10,9 drop set
Barbell curl: 2 warms, 75/8 80/8
1 arm cable curl: 1 warms, 17/11,9

15 min cardio

BW: 170 (1/2 loss)

Quads and calves workout:

WOW, just a great quad workout today, and continued on the progression of the squats. Made gains from last time, and the step bar lunges were a best for me.
I was toast when finished. The goal of the squat will be 365 for 3 sets of 5. And this will be done even if I am cutting calories.

Supplement note: I have been consistant with USP Labs Powerfull, and after a few days, the sleep is solid, and getting an extra boost during the workout.

Squat: 3 warm, 275/5 305/5,5,6
Hack squat: 2 warms, 270/8 280/8
Bar lunge: 1 warms, 135/6 155/8
Leg ext: 65/12,12,11
Single calf work: 1 warms, 3 sets with chains, drop set


10 min cardio cooldown.

Shoulder and tricep workout.

Really pleased with this new rotation as I did switch out a couple of movements, but the ones from last month plus, I left off just as strong or stronger. Plain and simple, solid workout. Finished up with sprints, and will be bumping them up next month. Things are rollin.

Db delt press: 3 warms, 85/7,6 75/8
Upright row cable: 2 warms, 60/9 65/8 burn out set with db shrug.
Rear delt raise seated: 25/10,11,10,9
CGBP: 2 warms, 165/8 170/8,8
Reverse pressdown: 2 warms, 55/9,10

HIIT cardio
8 sprints

Back and hammy workout:

Might good workout this morning. Low back was a little tight so I just did my deads at the end with a twist. I used the chains and stood on a 45# plate for greater range of motion. Happy with the starting point with the rows and I took a wider grip on the pulldowns. My back got full fast.

Lat pulldown: 3 warm, 175/8,8,8
Bent over row: 3 warms, 225/8 245/6
Deads on plate with chains: total weight 285/8,8,10
High pulldown: 40/12 45/12
Leg curl: 2 warms, 60/8,7 50.8

15 min cardio

Chest and biceps:

Great workout today and faster paced. It was cold in my gym! But I was also happy since I put down my new floor yesterday! I finally have a real gym rubber floor.
Anywho, onto the workout. A great start to this round and made some gains in comparison to over a month ago. Plus, the bicep work went well. It was light, but I see myself adding to the curls each week.

In db press: 3 warms, 100/8,8,7
Flat bar press: 2 warm, 190/8,7 burn out set
Dips: 1 chain/11,8 Bw/9,9
Barbell curl: 2 warms, 70/8 75/8
1 arm cable curl: 15/10,12,11

15 min cardio

Jan 16th

New round to the routine, but keep the squat progression in. Fantastic workout and great start. As I am writing this, I am sure from the workout yesterday. Great gains on the Hack and bar lunge and there was a drop in bw!

Squat: 3 warms, 275/5 295/5,5,6
Hack squat: 2 warms, 270/7,6
Bar lunge: 1 warm, 125/6 145/8
Leg ext: 60/14,12
Calf work: 1 leg, 5 sets

10 min cardio cooldown.

BW: 170.5

Wed the 14th

Shoulder and tricep workout:

Mad workout and made gains throughout. Really happy with the progress with this one and the triceps continue to improve. Thank you Super Cissus and Omega's.

Side lateral: 2 warms 45/8 50/6 55/5 double drop
Barbell shrug: 2 warms, 295/8,8 drop set with db's
Db delt press: 1 warm 85/9,7 75/9
Rope pressdown: 2 warms, 50/5 55/9 drop set
Bar ext: 60/11,10,10
Dips: 2 sets to failure

HIIT Cardio
8 sprints with warm up and cooldown


Thur the 15th
Rest day
Moderate cardio for 25 mins

Back and hamstring workout:

I mixed things up a bit again today as the low back is still tight. In addition, I have this knot under my scalp that is just irritating and needs to be relieved, LOL.
After getting the blood flowing the workout picked up nicely. In fact, I ended with deads standing on a plate. I did them.

Db bench row: 3 warms, 95/7,7 drop set
Lat pulldown bent bar: 2 warms, 120/9 125/9 drop set
Pullover: 1 warm, 75/12,12
Dead on the plate: 2 warms, 335/8,7
Leg curl: 1 warwm, 50/8 60/6 50/7 drop set

15 min cardio

Chest and biceps:

A knock out workout today and hit a personal best with db flat presses for 10 reps. Focused on higher reps for the lead off and gave way to a great pump. Bicep work is improving each time out. Starting to really roll!

Flat db press: 3 warms 100/10,9,7
Slight in bar press: 2 warms, 185/8,7
In db X reps: 3 sets with 65
Con curls: 3 sets
Cable curls: 1 warm, 50/10 55/8 drops

17 min cardio

Sat the 10th:

Cardio: 25 mins


Quads and calves:

Solid workout this morning. The low back is still tight so I took it easy with the squats. But this was a good start of a progression I will continue to do. The plan will be doing 3 sets of 5's and increase each time by 10 pounds. Will take it as far as possible. Increased the lunges as the knees are doing fine.

Squat: 3 warms, 275/5 285/5,5,5
Leg press: 1 warm, 450/9 495/10
Leg ext: 1 warm, 80/10,11
Walk lunge: 1 warm, 65/6,6
Calf work: 6 sets high reps

10 min cooldown

Shoulder and tricep workout:

Mixed things up a bit but stayed with the same theme of exercises, if that makes sense. Happy with the shrugs and the pain free tricep work. Kicked up the HIIT cardio again, and becoming more focused on the diet.

1 arm side lateral (leaning off pole: 2 warms, 40/8,9 2 burnout reg
Bar shrug: 2 warms, 295/7,7 drop set
Standing db press: 2 warms, 55/8,7 drop set
Rope pressdown: 2 warms, 55/8,10
Bar ext: 55/10,10,9
1 arm press underhand: 15/12,11

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

A mighty fine workout today. Faster paced and just ripped through it. Made some gains and I guess PR with the db bent over row. Just haven't done this exercise for very long. I was still cautious with the low back so I avoided have stiff legs, and just did them with chains and lighter weight.

Bent over db row: 3 warms, 105/8 115/6,6 drop set
Seated cable row: 1 warm, 170/10 180/8 170/10
Close pulldown: 125/10 135/7 125/9 drop set
Lying leg curl: 2 warm, 60/6 65/5 drop set
Stiff leg with chains(40 #: 2 warms, 245/8 255/10

15 min cardio

Jan 7th

Chest and bicep workout:

With my low back sore and stiff, I actually lowered the weight on the flat db presses. When getting into position, is simply hurts the area. So, I didnt go as heavy but still went to failure. Pump and burn was solid and happy I made the switch. Also, making nice progress on the bicep training. Added more weight to the movements, as the forearm is not that bad.

Flat db press: 3 warms, 95/10,9,8
Slight in bar press: 2 warms, 185/7,6 drop set
In db fly: 50/10 55/10,8
Rack pu: 2 x to failure
Con curl: 25/12 30/10 32/10
Cable curl: 35/10 45/10 50/10

15 min cardio
BW: 172

This is the first week of focusing on the diet. Just trying to clean things up, and its going well. Hoping to drop a few junk pounds by Feb 1st.

Quads and calves workout:

Early workout this morning and was up really early. So the initial motivation was not there. After warming up on the leg ext, I got the blood flowing and it was on.
I was content with the squat numbers for the time of the day. I did the 375 for only a single as 2 reps were the goal. I felt a slight spasm in the low back after the first rep then racked it. ouch. Its tight now but nothing serious. Really happy with the progression on the lunges, as the knees are not acting up.

Leg ext: 3 warms
Squat: 3 warms, 275/6 315/3 345/3 365/2 375/1
Leg press: 2 warm, 495/9 540/8 drop set
Walk lunge: 50/6 55/6 60/6
Calf work: 6 sets high reps

10 min cardio cool

Jan 5th

Shoulder and tricep workout:

Fast paced and nailed a couple of PB's. In general eating cleaner now as its time to rid of some junk weight. With the exception of my sons b day party this Sunday (having Spongebob!), this month will be clean.

Side lateral: 2 warms, 45/8 50/6 52/6 drop set
Barbell shrug: 2 warms, 275/8 295/6,6 burnout set
Db press: 1 warms, 85/8,8 drop set
Rope pressdown: 2 warms, 50/8,9,8
Lying cable ext: 1 warm, 40/11 45/10
1 arm db ext: 25/12

15 min cardio

Jan 3rd

Back and hammy workout.

Made nice gains and got my swole on. Really digging the db bent over rows. The low back was a little stiff so I didnt go crazy on the rom dead lifts. But was happy with the 3 - 6's

Db bent over row: 3 warms, 105/8 110/7,7 drop set
Seated cable row: 2 warms, 170/10 180/8
Close Pulldown: 120/10 130/10,10 drop set
Rom Deadlifts: 2 warms, 315/6,6,6
Leg curl: 1 warm, 47/8 50/8 drop set

15 min cardio


Today, Sunday the 4th.

Cardio 25 min.

Jan 1st

Quads and calves workout:

Mixed up the order today but used the same movements in the rotation. I do this at times when I am feeling a little tired or just want to. So instead of doing heavy squats, I did them close to last. Happy with the workout.

Leg Ext: 2 warms 80/10 85/11
Leg press: 2 warm, 450/8 540/8,9
Squat: 2 warms, 255/6 275/6
Db walk lunge: 45/6 55/6
Calf work, high reps: 5 sets

10 min cardio cooldown.


Jan 2nd

Chest and bicep workout:

Really solid workout today and made gain with the flat db presses. Match a personal best and hope to break it next time around. Also, happy with the added bicep work. It was light, but not painful in the forearm.

flat db press: 2 warms, 85/8 105/6 115/5,4
Slight in bar press: 2 warms, 180/8,8 drop set
In db fly: 1 WARM, 50/10 52/10
Rack push ups: 2 x
Con curl 3 sets
Cable curl: 3 sets

15 min cardio

Tues the 30th, Shoulder and Tricep workout:
Solid workout and a great start to make gains.

Side lateral: 3 warms, 45/8 50/6 drop set
Barbell Shrug: 3 warms, 255/6 275/7,6
Db delt press: 1 warms, 80/8 85/7 75/10
Rope Pressdown: 2 warms, 40/8 45/8 burnout set
Lying cable ext: 1 warm, 30/12 35/11
1 arm db ext: 20/12 25/11

15 min cardio

Wed the 31st.Total Rest.


Happy New Year everyone!