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