8/31

Deads and hammies workout:

Well, played it safe for the single out day on deads. The hammie is still tender and sore, but was able to do what was called for. The next round is deload and will be a chance to recoup some more. When doing the deads, I was very deliberate and controlled. The rest of the workout was good and made some increases.

Deads: 4 warms, 315/5 365/3 405/1
Leg curl: 2 warms, 55/8,6 drop set
Sumo db squat: 2 warms, 175/10,12
Stiff leg bar: 1 warm, 195/10 205/12
In/out thigh: 4x

15 min cardio

In summary, the last few days have been very busy. I didnt train the day before the show and of course not on the day of, LOL. But I did pick things up yesterday with a quick but effective workout. I was tired, but got the job done. Still wrapping things up from the show and catching up, I had a nice chest and tri workout today. I hit the singles that were called for.
The challenge will be doing the deads tomorrow. Not so much the weight, but to see how the hammie reacts. We will see.

8/26

Quads and abs:

Made it through just fine. A tad cautious but needed what was called for. Changed things up a a tad, but the still thrashed dem quads. Through in fronts for fun and they felt great even though I was spent.


Squat: 4 warms, 305/5 345/3 385/1,2
Step ups ss: 45 50 55
with leg ext: 70 x 3
Front squat: 3 warms, 225/5,7
Leg press: 180/25 225/20

ab work: 5 sets

15 min cardio

Side note, will take off the next two days as I will be attending to the show I promote. Happy to say it is the 5th year of this year and we have 75 competitors. It is an IFPA Pro Q!

8/24

Dead and hammy workout:

Was amped up and nailed what was needed to be done. But on my bonus doing the 385, I popped a hammie. More ticked off, then pain, I did stop. Long story short. I will be good to go soon.



8/25

Delt and biceps workout:

Wrecked this workout and had a fantastic pump. Great gains, period.

Db delt press: 2 warms, 80/3 90/3 100/3,4
Side lateral: 2 warms, 42/8,8 drop set
Upright row cable ss: 55 65 70
with rear delt raise: 20 x 3
Hammer db curl: 2 warms, 60/5 70/5,5
1 arm cable curl: 1 warms, 25/11 30/9
Barbell 15's: 3 sets

20 min cardio

8/22

Chest and tricep workout:

Better workout then yesterdays. Neck pain has gone done but still some discomfort.
All gains were made from last time out. So content with that. After the lead off movement, faster tempo.

Flat bench: 3 warms, 190/3 225/2 245/3,5
In db press: 1 warm, 90/8,8,7
Palm in press: 50/11,10,10 drop set
Tricep pressdown shorter bar: 2 warms, 70/8,8
Bar ext: 55/8 45/12,11
Rope ext: 30/9 25/11

20 min cardio

8/22

Back and calves:

Early morning workout today as I wanted to hang with my family before my wife and kids go to the beach for a few days. The workout started off well, but then I strained my neck doing reg pulldowns. Wow, I had such a dulling and throbbing pain. I made it through the work with some gains but felt lousy. The t bar rows suffered as I kept it light.
Hours later as I type this, just starting to feel better. Stuff happens.

Lat pulldown wide: 3 warms, 160/8,7,7
T bar row: 2 warms, 185/10,11
Lat pulldown underhand: 1 warm, 130/8 140/8,7
1 arm db row ss: 75 80 80
with high pulldown: 35 40 40
Calf work: 5 sets of higher reps

20 min cardio

8/20

Quads and abs:

Second round doing the triples. Workout was fantastic! Little challenging, but went right through the squats. Hammered the remainder of the workout with all weight increases.

Squat: 4 warms, 285/3 325/3 365/3,4
Leg ext ss: 70 80 90 90
with Step ups: 42x 4 sets
Leg press: 2 warms, 450/10 460/12
Squat with chains: tot weight 175/12, 16
Low ab work: 5 sets

15 min cardio

8/19

Shoulder and bicep workout:

Not bad but not the best. Felt rushed and was interrupted a couple of time with phone calls for the show I promote. Believe me, 99 percent of the time I dont answer the phone when training, but since the show is less then 2 weeks out, I tend to give all my attention to it. Hit my numbers and nice start.

Db delt press: 2 warms, 75/5 85/5 95/5,5
Side lateral 1 warms, 40/8 42/8,7 drop set
Upright row cable ss
with Rear delt db raise: 3 x
Hammer db curl: 2 warms, 60/5 65/5 67/7
1 arm cable curl: 1 warms, 20/12 25/10

20 min cardio

8/19

Deads and hammies workout:

Nice workout and did what needed to be done. Happy that a got 10's on the second set of 365, but didnt push all out. The last two movements were not on schedule as both my kids were playing in the gym. So I did db sumo's and stiff db instead of wide leg press and walking lunge. Hard to explain! LOL

Deads: 4 warms, 280/5 320/5 365/5,10
Leg curl: 2 warms, 60/6,4 drop set
Sumo db squat: 1 warm, 145/12 155/12,14
Stiff leg db: 2 warms, 95/14
In/out thigh: 4 sets
Calf work: 4 sets

15 min cardio

8/17

Chest and triceps workout:

Solid workout and did what needed to be done. Always like starting a new round.
An old injury has slowly popped up. Elbow tendinitis. Starting to flare up on the bar press and tricep work. For the tri's didnt push heavy weight but kept it slow and controlled. This stuff happens.

Flat bench: 3 warms, 180/5 205/5 230/5,6
In db press: 2 warms, 90/8,6 drop set
palm in press: 45/10 50/10,9
Tricep pressdown close: 2 warms, 70/7,7 drop st
Bar ext: 55/8,9,9
Rope ext: 35/10 30/9 25/11

20 min cardio

8/16

Back and calves:

Trained like a whackadoo! Fast tempo and increased the volume. This new wave has given me more motivation.

Lat pulldown wide: 3 warm's 155/7,7,7
T bar row: 2 warms, 225/5 250/5,5 drop set
Lat pulldown undergrip: 120/10 130/9,10,10
1 arm db row: 65 70 75
ss with
Str arm pulldown: 25 35 40
Calf singles: 2 warms, 45/13,12,11

20 min cardio

8/15

Quads and abs:

New wave and smoked them quads, period.

Squat: 4 warms, 265/5 305/5 345/5,5
Leg ext: 60 70 80 90
ss with
Step ups: 40 x 4
Leg press: 2 warms, 450/10,8
Squat with chains: 175/12,15
Ab work 4 sets

15 min cardio

8/13

Shoulder and bicep workout:

The last workout for this wave. Feeling tired from a busy week but pushed through nicely. Mixed it up a bit and got my swole on. The hams are super sore from yesterday and looking forward to the off day. And then excited to hit the next round of the 531 with heavier weights. Changes are happening as I have lost a few pounds all from fat.

Db delt press: 2 warms, 65/5 75/5,10
Barbell shrug: 2 warms, 245/11,10 drop set
Front raise db: 2 warms 35/8 40/8
Barbell curl: 2 warms, 105/10,9
Db curl: 35/9 30/10 25/11
Con curl: 30/13,11

Ab work: 5 sets

20 min cardio


8/14
rest day

8/12

Dead and hammy day:

Deload for the deads as doing 285 for 5 was just part of the plan. But feeling pretty good, I did an all out set to failure with 285 for kicks. Banged out 22 reps and this was because I was flat out gassed. The hands actually held up. Other highlights were doing good mornings with a decent amount of weight, happy with that.

Deads: 4 warms, 285/5,22
Glute ham raise: 4 set assisted
Good mornings: 2 warms, 135/10 145/10
Db split squat: 1 warm, 55/8,10
In/out thigh: 4 sets

15 min cardio

video of deads,
http://www.youtube.com/watch?v=IuyEw_5JIJU

8/10

Back and calves:

As the deload week continues I went with a little higher rep scheme for todays workout. But still pushed it on the rows. Energy was high as I actually did more volume.

Lat pulldown pip: 3 warms, 170/8,7 drop set
Bent over row: 2 warms 225/5 245/5,6 drop set
Close pulldown ss: 110 x 3
with pullover: 65 x 3
Db bent over row: 55/12,12
Calf work: 2 warms, seated raise 3 x singles, 2 drops

20 min cardio


8/11

Chest and triceps.

Nice workout today as I stuck with the 531 deload bench. Banged out 12 solid reps after the called 5. The second movement I nailed with a pr of some sort doing 95 for 2 sets of 8. Mixed up the triceps work as I will short on time.

Flat bench: 3 warms, 160/5 175/5 190/5,12
Slight incline db press: 1 warms, 95/8,8 drop set
In db fly: 50/10 55/10,9
Rack pu's: 2 x
Overhead cable tri ext: 2 warms 60/8 55/9 drop set
Rope pressdown: 4 drop sets

20 Min cardio

8/9

Quads and abs

Deload for the program but I still wrecked them quads. After doing the 280 for 5 (as prescribed) I banged out 12 solid reps. Thereafter, the gains were made and really pushed it. For kicks I threw in front squats with chains.

Squat: 4 warms, 240/5 260/5 280/5,12
Leg Press ss: 225/8 315/8 360/12,13
with Leg ext: 65/8,8,8 50/12
Front squat w/chains: 175/6 185/6 195/6,8
Sissy squat: 2x
Ab work: 5 sets

15 min cardio

8/8

Delts and biceps:

Single out for the db press press. Felt good this morning, and actually it another PR doing 100 for 4 reps after the single. Rest of the workout was faster tempo. For kicks did some heavy curls!!! Great pump.

Db press: 3 warms, 80/5 90/3 100/1,3
Bar shrug: 1 warms, 225/12,11,11 drop set
Side lateral ss: 30 35 40
with Front raise: 45 x 3
Barbell curl: 2 warms, 115/5 135/3 145/3 95/12
Con curl: 30/10 35/9 30/10
Db curl: 35/9 into double drops

20 min cardio

8/6

Deads and hamstrings:

Sinlge out for the deads workout. I am thinking to make a bigger then 10 pound increase for the next wave to challenge myself. The 385 was pretty easy, and then I went balls out on the second set. Did the 385 for 9 reps, a PR for me. Again, no straps. Rest of the workout was solid.

Deads: 4 warms, 315/5 355/3 385/1,9
Glute ham assisted: 4 sets
Good Mornings: 2 warms, 125/10 135/10
Db leg curl: 40/11 45/9 40/10
In/Out thigh work: 4 sets
ss with calve and abs

15 min cardio

8/5

Chest and triceps workout:

Single out time for the chest workout. Somewhat challenging but handled it well.
The wrist has started to act up, getting old! As I come close to finishing up this wave of 521, really looking forward to see how it will work in uncharted waters as far as weights.

Flat bench: 4 warms, 205/5 230/3 255/1,3
Slight in db press: 2 warms, 92/8,7 drop set
IN db fly: 1 warm, 55/11,11
Rope pressdown: 2 warms, 55/9,7 drop set
Overhead cable ext: 2 warms, 50/12,11
1 arm db ext: 20/10 15/12

20 min cardio

8/4

Back and calf workout:

Made gains and a couple of switches. Same movements just change the order a bit.
Pump was on as it was a faster paced workout. I am already down a pound and it doesnt feel like I am restricting calories. Sure this is not contest prep, but I am on to something.

Lat pulldown palm in: 3 wawrms, 165/6 177/6,6
Bent over row: 2 warms, 215/5 235/5 245/6 drop set
Close pulldown: 1 warm, 120/11,10
Db bent over row: 65/9,8 55/12,11
Seated calf work: 2 warms, 90/15,14,12 2 drop sets

20 min cardio

8/3

Quads and abs workout:

It was single out time and what was prescribe is still under my best. With that said, I totally wrecked it. Fantastic workout and it was very humid in my gym.
Nailed the 380 for the single and then banged out a comfortable triple. I like how the program is giving me momentum and this is while doing a slow cut.

Squat: 4 warms, 300/5 340/3 380/1,3
Leg ext ss: 60 70 75 75
with Leg press: 180 225 270 315
Squat w/chains, tot weight: 175/8 205/8 225/8,10
Sissy squat 1 set to failure

Ab work: 4 sets
15 min cardio

8/2

Shoulder and bicep workout:

Racked up the gains today and felt great, period!

Db press: 2 warms, 75/3 85/3 95/3,5
Bar shrug: 2 warms, 255/8 275/7,8
Side lateral ss
with Front raises: 3 x
Barbell curl: 2 warms, 115/5 125/5 135/5
Stand db curl ss: 35 40 45
with con curl: 25 25 20

20 min cardio

8/1

Deads and hammy workout

Was an early morning workout and eager to go.
The deads scheme called for triple up to 365. Feeling pretty good, I did a few more reps and got a good 6. The odd thing was that my grip gave out way to soon. About 6 months back I did this weight no straps for 14 reps, LOL. Sure, I had a long break from deads but the hands couldnt hand? Hope this changes. So for the second set I did wrap the hands, and got an easy 10 reps!

Deads: 4 warms, 285/3 325/3 365/6, 10(straps)
Glute ham assited: 4 sets
Db split squat: 2 warms, 65/10,8
Good mornings: 2 warms, 115/10,12
In/out thigh: 4 sets
ss with Calves

Started the new All In 1 - Nutrient Timing
Check out facebook!