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.