5/28

Back and hammy workout:

Finished up this round nicely. Mixed up the order and went for higher rep deads. I figure to give it a go before the 5 3 1 dead program. I was happy to pull 345 for 18. My best to date, but still couldn't get that 20, LOL. Hands just gave out.

Deads: 3 warms, 345/18
Pullups: 5 sets
Bent over row: 2 warms, 225/8 245/7 drop set
Rope pulldown: 2 warms, 130/11,10
Leg curl: 2 warms, 65/8,7 drop set

15 min cardio.

5/27

Chest and triceps:

After a good day off I was itching to roll. Solid workout today as I lead off with In db presses again, but did them DC style. Killer burn on the last set. Finished strong with straight up gains and really had a great pump.

In db press: 2 warms, 85/ for 3 DC sets
Flat bench: 2 warms, 185/8 205/8,8
PIP press: 1 warms, 55/10 60/10
Rack push ups: 2 x
reverse pressdown: 2 warms, 65/8 67/8
Rope ext: 35/12,10 25/11,12

20 min cardio

5/25

Quads and calves:

Sometimes the best workouts come when you dont plan them. I was going to rest today, but felt great so I trained. Figure to do some singles before I start my version of the 5 3 1 program. Well, I nailed 435 for single weighing less the 170. I guess its a PR since I cant remember the last time doing it. I know years back I did 445 but weighed more and used both knee wraps and a belt. This lift was totally RAW.

Squat: 4 warms, 345/3 385/1 415/1 435/1 315/9 225/16
Leg ext: 2 warms, 80/10 90/9
Bar lunge: 2 warms, 155/6 165/6
Calf work: 5 sets of high reps.

15 min cardio.


5/26
Will be a rest day for sure, LOL

5/24

Shoulders and biceps:

Another great workout today as I climb the ladder on the side laterals and will be doing a PB next time. Another best was made yesterday will doing incline db curls. First time attempted 57.5 pounds and did two sets of 5's with them. Again, not that big of a deal, but nice to see the smaller muscle groups get stronger too.

Side lateral: 3 warms, 47/5 52/5,7 drop set
Stand db press: 2 warms, 60/7 drop set
Floor raises: 1 warm, 22/4 25/6
In db curl: 2 warms, 50/5 57/5,5 drop set
1 arm preacher curl: 30/10,10
Cable curl: 55/9

ab work
20 min cardio

5/23

Back and hammy workout.

Killa workout and big gains came. The odd part was doing the plate deads. Once doing the working sets, the weight on the body was not bad, but my grip sucked! When doing the 375, I had more in me but the hands gave. The only thing I can think was the fact of banging more pullups and rowing more prior to the plate deads.
Lastly, I had a pr on the legs curls. Not ground breaking but a step forward.

Pull ups: 4 sets to fail
Bent over row: 2 warms, 215/8 235/6 255/6
Deads on a plate: 2 warms, 365/5 375/5,4
Rope pulldown: 2 warms, 130/10 drop set
Leg curl: 2 warms, 70/5 75/5 drop set

15 min cardio

5/22

Chest and triceps:

Good gains today with great energy. Coming close to more PR's on this workout.
Someone today ask me if I ever lose motivation. An astounding NO was given. Each workout has a purpose and I make the best of it all the time. I really love training. And my goals are never met.

In db press: 3 warms, 95/5 105/6 110/5
Flat bar: 2 warms, 185/8 205/8,7
PIP press: 1 warms, 55/12,11
Rack push up: 2x
Reverse pressdown: 2 wamr,s 65/8,8
Rope ext: 35/10,9 25/12,11

20 min cardio

5/21

Quads and calves:

After a day of complete rest, I rocked my quads in this workout. Hit the goal of doing 405 for two doubles and increased everything throughout. Switched out the hack for presses to mix it up a tad.

Squat: 4 warms, 345/3 385/2 405/2,2 315/8
Leg press: 2 warms, 450/10 496/12
Bar lunge: 1 warm, 135/6 155/8
Leg ext 1 warm, 70/12 75/10
Calf raises: 1 warms, single for 2 sets,
Seated calf: 3 sets

15 min cardio

5/19

Shoulder and bicep workout:

Straight gains from last workout, and matching some personal best.

Side lateral: 2 warms, 40/8 47/5,7 drop set
Stnd db press: 1 warm, 55/8,9,8 drop set
Floor raises: 1 warm, 20/4,6
In db curl: 2 warm, 50/5 55/5,5
Cable curl: 1 warm, 65/8 75/8
1 arm preacher: 30/10 25/13

ab work

20 min cardio

5/18

Back and hammie workout:

Banging workout and made gains straight through from the pullups to the db leg curl.
very happy with the deads on a plate and the weight pulled. And not to mention, this is the third movement. Was feeling good overall as we received Choc All In 1 today.

Pull ups: 4 sets to failure
Bent over rows: 2 warms, 215/8 235/6 245/6
Deads on plate: 2 warms, 365/5,8
Rope pulldowns: 2 warms, 125/10,10
Db leg curl: 2 warms, 57/8,8 drop set

15 min cardio

5/17

Chest and triceps workout:

Mighty good workout today. Gains in weight and reps when needed.

In db press: 3 warms, 95/5 102/8 105/6
Flat bench: 2 warms, 185/8 205/8,7
PIP press: 1 warms, 50/12 55/10
dropped into two sets of rack push ups
Reverse tri pressdown: 2 warms, 60/8 65/8
Rope tri ext: 35/9,9 25/13,11

20 min cardio

5/16

Quads and calves workout:

Early morning workout (as all Sunday workouts are) and it was solid. True, I was a little stiff and went off the path with the squats, but all gains were made after them.

Squat: 4 warms, 365/2 385/2 405/1,1 315/7
Hack squat: 2 warms, 230/8 275/8,8
Bar lunge: 1 warms, 125/6 145/8
Sissy squat: 3 chains/20,25
Calf work singles: 1 warms, 4 working sets

15 min cardio

5/14

Shoulders and bicpes:

Nice finish to the round with a good start to the split. Was over eager with the training this week, but today the 15th is an off day!! Normally I dont care, but was pretty strong on the incline db curls and had some left.

Side lateral: 2 warms, 40/8 45/5 47/7 drop set
Standing db press: 2 warm, 55/7,8 drop set
Floor raises: 1 warms, 17/4rounds, 20/6 rounds
Incline db curl: 2 warms, 45/5 50/5 52/6
Cable curl: 1 warm, 60/8 70/8
1 arm preacher: 30/9 25/12

20 min cardio


5/15

complete off day, training cliets, posing class, out to dinner!

5/13

Back and hammies workout:

Well, I was going to rest today, but felt like training. LOL
Really dig this workout as I brought in deficit deads, or as I like to call them deads on a plate. The idea is to increase the range of motion by standing on a 45 pound plate. I am doing this 3rd in the workout and was happy with the lead off numbers. Pump was outta sight!

Pullups: 3 sets to failure
Bent over rows: 2 warms, 215/8 235/6,7
Deads on a plate: 2 warms, 315/5 345/5,8
Rope pulldown: 2 warms, 120/11,11
Db leg curl: 2 warms, 55/10 57/7 drop set

15 min cardio

5/12

Chest and triceps:

Good start to the first round with this routine. Pump was off the hook with both chest and tri's. I used Quake today for the first time and I give it two thumbs up!

In db press: 3 warms, 95/5 100/8 102/7
Flat press: 3 warms, 185/8 195/8
PIP press: 1 warm, 50/10,10
dropped into 2 set of rack push ups
Reverse tri press: 2 warms, 60/8 62/7 drop set
Overhead rope ext: 35/9 30/8 25/11
Dip: 1 set to fail

20 min workout.

5/11

Quads and calves:

I nailed this workout and each time I squat I know I gotta grow. Nuff said!

Squat: 5 warms, 345/3 375/3 395/2,2
Hack squat: 3 warm, 270/8,8
Bar step lunge: 1 warm, 115/6 135/8
Sissy Squat: 2 chains/ 20 3 chains/20
Calf: singles 3 sets, seated singles 2 sets

15 min cardio

5/10

Shoulder and biceps workout.

Kept with DC sets on the first movement, and moved up in reps which was goal.
In addition matched a pr on bar curls. All in all a productive workout.

Db delt press: 2 warms, 65 3 set dc
Side lateral cable: 2 warms, 27/9,10
Front raise: 2 warms, 75/9,10
Barbell curl: 3 warms, 135/5 145/5 95/12
Rope curl: 1 warm, 60/7 drop set
C0n cur: 35/12,11

20 min cardio

5*9

Back and hammies:

Made a couple of changes to the workout as it was early morn and I was very stiff.
I through in a 10 x 10 on stiff deads. Not to challenging with the 185, but as I type this the next morning, I am sore fromt them. Solid workout!

Lat pulldown under: 2 warms, 135/8 155/8 165/8
Pull ups: 5 sets to fail
Stiff leg deads: 185 x10 x10
Close row: 2 warms, 125/10 130/9
Leg curl: 3 warms 70/5 75/5

15 min cardio

5/8

Chest and triceps.

Solid finish to this round of flat pressing. Handled 265 for the triple, as I have never been a good presser. Will switch to leading off with in db's for the next round. The wrist did act up a bit, and gave me a sharp pan on the working sets of the dips. So I did a drop instead of another heavy.

Flat bench: 4 warms 225/5 245/3 260/3 265/3
Chest dips: 2 warms, 4 chains/9 drop set
Slight in db press: 1 warms, 85/8,7 drop set
Rope pressdown: 2 warms, 60/7 drop set
Cable tri overhead ext: 2 warms, 55/9 drop st

20 min cardio

5/6

Quads and calves:

Solid workout, and ran right through it.

Squat: 4 warms, 295/5 345/3 375/3,3 225/16
Leg ext: 2 warms, 85/10 90/9
Hack squat: 2 warms, 225/8 250/10
Calf raise: 2 warms, singles with weight 3x, 2 drops

15 min cardio

5/7
off day

5/5

Shoulder and biceps workout:

Good workout today and mixed things up a bit. Threw in DC type training for the shoulder presses, and wow, using 65's fried me up! The other change was reversed the order of the bicep exercises. At times I do this to break it up. Tomorrow is a rest day, but may train. Leaving for NY, to tend to a funeral. So, hoping for sure to pick things up on Saturday. We will see.

Shoulder press dogg crapp: 2 warms, 65 for 3 rest pause sets
Cable side lateral: 1 warms, 22/8 27/10
Front raise ss
with side ups: 3 x
Con curl: 2 warms, 40/9 45/8
Barbell curl: 2 warms, 105/9,8
Rope curl: 1 warms, 55/9 60/9

ab work
20 min cardio

5/4

Back and hammies workout:

Another banging workout. This round has been great.
Closing in on a pr for t bar rows and hit 15 reps on the db deads.
All bumps compared to last workout.

Lat pulldown under: 2 warms, 135/8 155/8 160/8
T bar row: 2 warms, 225/5 245/5 250/5
Db deads: 2 warms, 135/15,13
Close pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/8,6 50/8

14 min cardio

5/3

Chest and triceps:

Killa workout today and was on all cylinders today. Just felt great.
Flats were up and made gain all around.

Flat bench: 4 warms, 225/5 245/3 255/3,3
Chest dips: 2 warms, 4 chains/10,9
Slight in db press: 1 warms, 80/10,8 drop set
Rope pressdown: 2 warms, 55/6 60/7,7
Cable bar ext: 2 warms, 45/11,12

20 min cardio

5/2

Quads and calves workout:

First thing in the morning workout and decided to go back to reg squats. For some reason the fronts were bothering my hips a bit more. I will ease into the squating this time while keeping the goal I have set. I lead off with exts to get things warmed up. Content with the numbers today. And the assistance movements all moved up!

Leg ext: 2 warms, 85/10,10
Squat: 4 warms, 345/3 365/3,3
Sumo db squat: 2 warm, 190/10,12
Db split squat: 1 warm, 65/8,9
Calf raises: 2 warms, 90/15 100/12,11 drop set

14 min cardio

4/30

Shoulder and bicep workout.

Training was good today and made some increases. After doing the db presses, the wrist acted up again. So, I didnt go as heavy on the bbell curls. The cool thing was the pump from going a tad lighter and higher reps.

Db delt press: 3 warms 85/5 95/5 100/3
Cable side lateral: 1 warm, 22/8 25/10
Rear delt raise ss
with Side ups: 3 x
Barbell curl: 2 warms, 115/8 125/8 drop set
Rope Curl: 1 warm, 55/8 62/9
Con curl: 35/12,12

ab work
18 min cardio


5/1

cardio 35 min