4/29

Back and hammy workout:

Great training today, and the new fun is doing high rep deads with db's!
I swapped out the t bars with reg pull ups just for today as the back was tight.
Pump was off the chain!!

Lat pulldown under: 3 warms, 155/8,8,8
Pullup: 4 x
Db deads: 2 warms, 135/13,13
Close pulldown ss
with bar shrug: 3x
Leg curl: 2 warms, 55/8 60/8,5 drop set

12 min cardio

4/28

Chest and tricep workout:

Progress was made and felt great during the workout. Plan on bumping it next round.
We had plans to go out tonight and to celebrate my wife's and I 9th wedding anniversary, but she came down with strep throat. So instead I grilled chicken, LOL

Flat bench: 4 warms, 215/5 235/3 250/3,3
Chest dips: 2 warm, 4 chains/8,9
Slight in db press 75/8,9,8 drop set
Rope pressdown: 2 warm, 50/8 55/7,8,7
Bar ext: 55/11,10,10

Ab work

18 min cardio

4/27

Quads and calves:

Was feeling tight going into the workout. Back and groin just was sore. So I led off with leg ext to get things warm up. As I made it to the fronts, I was feeling pretty good. 315 for the double was good, and then jumped to 345. I did the 2 reps, but the second caused the low back to spaz out, LOL. I then foamed rolled it out, and continued. I made increases across the board even through in high rep leg presses at the end.

Leg ext: 4 sets to warm
Front squat: 3 warms, 275/5 315/2 345/2
Sumo db squat: 2 warms, 185/12,13
Db split squat: 1 warm, 60/8 65/8
Leg press x reps: 180/20 225/25
Seated calf raise: 2 warms, 90 for 3 sets each side, then drop set

12 min cardio

4/26

Shoulder and biceps workout:

Nice workout for the lead off. Content with both major movements and weight.

Db press: 3 warms, 85/5 90/5,6
1 arm cable side raise: 2 warms, 22/9 25/9
Rear delt raise ss
with Seated side ups: 3x
Barbell curl: 2 warms, 115/6 135/5,5
rope curl: 1 warm, 55/9 60/8
Con curl: 30/12 35/12

ab work

18 min cardio

4/25

Back and hammy workout:

After a couple of days off, and promoting the show, I was eager to hit it hard.
This routine was an off the hook pump in both the back and hams. For the second set of db deads I did wrap up.

Lat pull undergrip: 2 warms, 135/8 150/8 152/8
T bar rows: 2 warms, 225/6 235/6 245/6
Db deads: 2 warms, 125/13,16
Close pulldown ss
with bar shrugs: 3 x
Leg curl: 2 warms, 55/8,7 drop set

12 min cardio

4/22

Chest and tricep workout;

Solid workout. Little rushed for the fact of wrapping up this Saturdays show.
Nice strength on the flats after a slight layoff. Will not train Fri nor Sat, show stuff to do.

Flat bench: 4 warms, 215/5 235/3 245/3,3
Chest dips: 2 warms, 4 chains/8,8
Slight in db press: 1 warms, 80/9,7 drop set
Rope pressdown: 2 warms, 50/8 55/7 drop set
Bar ext: 55/11,10,10
Uneven ball push ups: 2 set

18 min cardio

4/21

Quads and calves workout:

Starting a new 4 day split. There is a switch in body parts and had a tad more volumes. I plan on rolling with this to completion, see where I am at, and then time a powerlifting split for September. Strength continues to grow, and energy high, all while eating cleaner with a slight bf drop.
Still going to focus on Front Squats for while. Felt great, but the bar was slipping today. May use some chalk next time.

Front Squats: 3 warms, 275/4 315/2 335/2 345/1,1 225/10
Leg ext: 2 warms 90/10 95/9
Db sumo squat: 2 warms, 165/11 175/12
Db split squat: 50/8 55/9
Calf work: 1 warm, 90/15,14,13 drop set

12 min cardio

4/20

Delts and biceps workout:

Banging workout today. Either nit a couple of PR's or matched them on push press and hammer curls.

Stand push press: 3 warms, 145/6 165/5 180/5.4
Side lateral: up and downs 3x
Front raise plate: 45/12 50/12,11
Hammer db cur: 3 warms, 75/6 80/6
1 arm preacher curl: 1 warm 35/10,11

18 min cardio

4/19

Back and hammy workout;

Was tired going into the workout along with sinus headache. Still was a good workout, and dead high rep deads with light weight for kicks. I was spent after the second set.

Lat pulldown wide: 3 warms, 145/8 155/8,8
Deads: 3 warms, 315/18,13
Rope pulldown: 2 warms, 120/11,10
Db bench row: 65/12,11
Leg curl: 2 warms, 50/12

15 min cardio

4/18

Chest and tricep workout:

Didnt push it with heavy db presses today, but still went to failure. Workout was faster tempo and really burned the chest. I am coming to a close to this 4 day split round and will start a fresh 4 day rotation. Still going to focus on the front squats and higher rep deads.

Flat db pressL 3 warms, 105/5,8,7
In db press: 1 warm, 90/8,8,8
Flat bar press w/chains: 4 sets
Tricep press: 2 warms, 70/8 80/6,7
Db ext: 35/6 30/7 20/12

20 min cardio

4/16

Quads and calves:

Banging workout today and continued the progression on the front squats.
Looking forward to hitting some singles soon. I also like squating 2 x in the workout
Tomorrow is a rest day for the fact going to NY and to support a few clients. Very excited for them.
Will be home Sunday and train.

Front squat: 4 warms, 305/3 325/2,2
Leg Ext: 2 warms, 90/11 95/9
Squat with chains: total weight: 225 245 265/6,8
Leg press x reps: 2 warms, 360/15 405/14
Calf high reps: 5 sets

15 min cardio

4/14

Delt and bicep workout:

Really solid training today and I was content with the push press numbers. I think I was close to a personal best doing 175 for 5. Mixed up the secondary movements with variations. And it felt good doing biceps after.

Push press: 3 warms, 145/5 165/5 175/5 125/12
Side lateral: heavy drop sets, 3 x
Front raise plate: 45/15,14,12
Hammer curl: 3 warms, 65/6 75/6,7
1 arm preacher: 1 warm, 35/10,11

18 min cardio

4/13

Back and hammy workout:

Felt great going into the workout and was eager to do higher rep deads.
Well, on was onto breaking my best and did with 17 reps with 345, but then felt the low back twitch and spasm. I was tick off as I had a couple more in me. And from this I moved on and avoided the second set. Have to try next time. With the low back throbbing, I continued the workout but stayed with the higher reps. Still got the pump on.

Lat pulldown wide: 3 warms,
Deads: 3 warms, 345/17
Lat pulldown wide: 1 warm, 145/8 155/8,7
Db bench row: 75/11,10,10,9
Rope pulldown: 1 warm, 120/9 110/11
Leg curl: 1 warm, 40/12 45/12

12 min cardio

4/12

Chest and triceps workout:

Made a slight change will keep this way for a bit. Now going to train tri's after chest and bi's after delts. The thinking is to have more for my back days and no fatigue in the arms at all for deads. Not sure if it will make much of a difference, but we will see. The glaring difference is the reduced weight moved training tri's after chest, holy smokes. All good though. Great pump and energy today.

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 1 warms, 95/7 85/8,8
Flat chains bar press: 2 warms, 4 chains/10,8
Tricep pressdown: 1 warm, 70/8 80/7 70/9
Db Ext: 35/7 30/8 25/9 20/11

Missed cardio due phone calls and kitchen stuff!!!!

4/11

Quads and calves workout:

Early morning workout as the day is dedicated to yard work.
Did what had to be done for the fronts and the increases were made. Felt good.
Mixed up the secondary exercises, and actually did squats with chains right after the fronts. All this talk about squatting and speed, thought to bring the chains.

Front squat: 4 warms, 275/3 305/3 315/2,2
Squat with chains: 2 warms, 225 plus 4 chains/8,10
Leg ext: 2 warms, 85/10 90/9
Hack Squat: 2 warms, 225/6,9
Calf raise: 5 sets of higher reps.

15 min cardio

4/9

Delt and tricep workout:

Ran right through this workout and made solid gains. Really happy with the push pressing. I was away from this movement for months!
Rest day tomorrow and planning on doing some cardio after a busy day of clients and posing class.

Push press: 3 warms, 145/5 165/5,6
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep pressdown: 2 warm,s 85/5 95/5,6
Db ext: 35/9 30/10,10

Ab work

18 min cardio


4/10

Rest - cardio 35 min

4/8

Back and hammies:

Made gains throughout the today's workout. Stuck with the higher rep deads but didnt beat last time number. Although, I was happy that the total for the two sets were increased. After doing them, I couldn't catch my breath! It was really warm in my gym today from this mini heat wave and not have the air on.

Lat pulldown wide: 2 warms, 140/8 152/8,8
Deads: 3 warms, 345/15,10
Db bench row: 1 warms, 80/9,8,8
Rope pulldown: 1 warms, 115/11 120/10
Leg curl: 2 warms, 60/5 70/5,5

12 min cardio

4/7

Chest and biceps:

Went with a tad higher reps today. Upper body was sore from the front squat especially the delts. Doing the higher reps really toasted my chest and was a killa. Increases were made with the bicep exercises.

Flat db press: 3 warms, 95/8 100/10,8
In db press: 85/8,9,9,8
Flat bar w/chains: 1 warm 2 chains 140/12,11
1 Arm preacher curl: 1 warm, 35/8 40/8 42/6
Hammer curl: 1 warm, 50/8,9

18 min cardio

4/6

Quads and calves workout:

Back to one of my favs the front squat. Wow, they were hard today. Felt great, just need to condition the body to hold the weight again. So the focus will be moving up the ladder with these and to beat my personal best and to keep the high rep deads in also on back day. The plan will last the next 6 to 8 weeks.

Front squat: 4 warms, 295/2 305/2,2
Hack squat: 2 warms, 225/8 270/7,6
Bar lunge: 1 warm, 135/6 145/8
Leg ext: 60/15 70/14
Calf work: singles, 2 warms, 3 chains/10 4 chains/10,10 drop set

12 min cardio

4/5

Shoulder and tricep workout:

Solid workout today but was stalled a couple times from some work being finished in gym. Some sheet rock being patch from plumbing work.
Lead off with standing push presses and felt pretty good. All in all got the work in and left spent.

Stand push press: 3 warms 145/6 155/5,6
Seated side lateral: 2 warms, 35/9 40/9
Front raise: 2 warms, 75/8 80/8
Tricep pressdown: 2 warms, 85/5 95/5 drop set
Db ext: 35/8,7 30/10,9

18 min cardio

4/3

Back and hammy workout:

Fantastic workout today, and went back to high rep deads. Will roll with this in hopes of doing 2 x bw for 20 reps. Came close but the grip was gone. All in all, pump was solid and nice energy. Tomorrow will be an off day due to travel for Easter, but will do cardio early morning.

Lat pulldown wide: 2 warms, 135/8 150/6,7
Deads: 3 warms, 345/16,8
Db bench row: 1 warm, 80/9,8,7
Rope pulldown: 1 warm, 110/11, 115/11
Leg curl: 2 warms, 60/5 65/5,5

12 min cardio

video of lift,
http://www.youtube.com/watch?v=dmH9bPlhIaM

4/5

35 min cardio

4/2

Chest and bicep workout:

Solid training today and one of the better chest workouts in a while. Pump was fantastic and was happy with the starting flat db weight. Just a side note, very sore from yesterdays quad training.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 1 warms, 90/8,9,8
Flat bar press with chains: 1 warm, 2 chains/11,11,9
1 arm preacher curl: 2 warms, 35/9 40/7,6
Hammer curl: 1 warms, 45/8 50/9

17 min cardio

4/1

Quads and calves:

New round and will be switching gears up a bit. I will continue to use this workout, but will bring in front squats for a little while. Still want to do 385 for a single on front squat. Didnt do them today, as I was tight and achy so, I played it safe. Overall workout was solid and still got a great pump and burn.

Goal will still be the same from this time moving forward. Get strong, period.
I may even to a power lifting meet come September. Body weight has been constant at 170-2, but with the warmer weather, I will be dropping a few. Especially if I do powerlift, it will be in the 165's.

Hack Squat: 3 warms 250/6 275/6 295/6 drop set
Bar lunge: 2 warms, 145/6 150/6
Leg press: 2 warms, 405/13,15
Leg ext: 1 warms, 65/14
Calf raise singles: 2 warms, 20/12 30/10,8 drop set

12 min cardio