9/28

Chest and triceps workout

Good workout today nothing to crazy with the deload bench.
Bumped up the chest dips which was cool.
The one downer is the left shoulder is tender, more specifically the rotator cuff. This is an old baseball injury, and from this I will be switching out flat presses.
So for the next 531 round, I will be doing a slight incline db press in place of flat bench.

Flat bench: 3 warms 185/5 195/5,8
Chest dips: 2 warms, 4chains/10,9 drop set
IN db press x reps: 65 x 3 55 x1
Db ext: 1 warms, 30/8 32/8,8
Tricep pressdown: 1 warms, 65/10,9
1 arm pressdown" 17/12,11

25 min cardio


9/29

Deads and hammies workout:

Deload dead day so that means repping it out.
On schedule was 310 for 2 5's, so I did 315 instead. And I nailed a goal of mine doing it 20 x.
That took a lot out of me as the leg curls were done but for good reason.
Gutted up through the rest of the solid workout.

Deads: 4 warms, 315/5,20
Leg curl: 2 warms, 55/6,5 drop set
Reverse lunge: 2 warms, 135/6 155/6 drop set
Db leg curl: 1 warms, 55/10,10
In/out thight: 6 sets

15 min cardio

9/27

Back and calves workout:

Nice back workout today and the pump was immediate. Actually did a best on db bench rows with using 90's for a couple of sets. Strength is solid and not getting fatigued with the extra volume.

Pullups: 5 sets to failure
Db bench row: 2 warms, 90/8,8 drop st
Lat pulldown underhand: 2 warms, 135/10,8
T bar row: 2 warms, 180/11,10
Calf work: 2 warms, weighted singles and then doubles

25 min cardio

9/24

Shoulder and biceps:

Had some fun with this workout on the incline curls as I wanted to see what I can do for a single! LOL. Started off solid with the single out for the standing press. Just a side note, these standing press are with still or locked legs. I am not using a push or drive off of the legs. Longer workout but felt great!!

Stand shoulder press: 2 warms, 120/5 140/3 160/1 170/1
Db shrug: 2 warms, 105/10,9 drop set
Front raise ss
with Side lateral: 3x
In db curl: 2 warms, 50/5 57/3 65/2 2 drop sets
1 arm preacher: 1 warm, 30/11,9
Barbell curl: 60/13,13
Ab work: 5 sets

25 min cardio


9/25

Quads

Was a busy day with clients, class and a party! This was a recovery workout, so I found time to get it between clients. Nothing crazy, just did some squats and extension.

Leg ext: 2 warms, 80/12,12
Squat: 2 warms, 225/5 275/5 295/5,8
Leg ext: 3 more sets to failure

10 min cooldown


9/26

Off day!!!

Catch up time!

9/22

Chest and triceps:

Single out day for the chest and did what was called for. Also made nice gains on the chest weighted dips.


Flat bench: 4 warms, 220/5 250/3 265/1 drop set
Chest dips: 2 warms, 4 chains/9,8 drop set
In db press: x reps, 4 sets
Db ext: 1 warms, 30/8 32/8,7 drop set
Tricep pressdown: 1 arm, 65/10,10
1 arm pressdown: 20/11 15/13

25 min cardio


9/23

Deadlift hammie day:

Single out day for deads. Was feeling beat from the heat and alergies. Moved right through the workout. And did the 415 for the single. Wasnt too hard, so I went for 435. This was a personal best and now weighing 164, content. The first goal is 455 and then 475.

Deads: 4 warms, 335/5 375/3 415/1 435/1
Leg curl: 2 warms, 60/8,6 drop set
Front and back db lunges: 2 warms, 50/4,5
Stiff leg barbell: 1 warm, 225/10 245/12

15 min cardio

9/21

Back and calves:

Solid fast tempo workout today. Changed the order a bit but all in all stayed in the groove. I did a lat pulldown instead of pull ups to back off the shoulders.

Lat pulldown wide: 2 warms, 120/10 130/10,9 drop set
Db bench row: 1 warm, 85/8,8,8 drop st
Lat pull under: 1 warms, 125/11 135/9 drop set
T bar bar row ss
with High pulldown: 3 x
Calf work: 6 sets

20 min cardio

9/20

Quads and abs workout:

Did what was called for and made gains. The lower back was tight, so I didnt push it on the singles for the final set of the squats.
The one thing I am finding out for the heavy lifts is that I benefit more from doing more sets in between. For example, the spacing of the squats today were too much. Even though I am following the 531, I am thinking doing a 40 pound jump is too much for the body to adjust when dealing with heavy weight. I would have benefited by doing a set with 375.
I will continue the 531, but will change the percentages to fit my needs.

Squat: 4 warms, 315/5 355/3 395/1,1
Walking db lunge: 2 warms, 80/6,6 drop set
Leg Ext: 1 warms, 80/12 85/11
Squat ss: 135x2
with Leg press: 225 225
Ab work: 5 sets

15 min cardio

9/19

Delts and biceps workout:

Nice workout this morning. And just used one serving of All Out, and it was enough considering I just had one meal in me. Did what was called for and all increase from last round.

Stand delt press: 2 warm, 115/3 135/3 150/3,4
1 arm side lateral: 2 warms, 35/9 37/9
Db shrug ss : 85 95 95
with rear delt raise: 20 x 3
In db curl: 2 warms, 50/5 55/3 60/3
Cable curl: 2 warms, 72/8,8
1 arm cable curl: 25/13,12

25 min cardio

9/17

Dead and hammy workout:

Felt a tad off going in and was thinking I should rest. Well, I did what was needed to be done. But, I did feel a twinge in the left hammy on the last set, so after just 1 rep, I stop. Feels fine now and was able to complete the workout with gains. Stuff happens.

Deads: 5 warms, 350/3 375/3 395/3,1(stoped)
Db leg curl: 2 warms, 55/8,10
Reverse bar lunge: 2 warms, 125/6 145/8
Stiff leg bar w/chains: 1 warms, 235/10 255/12
In/out thigh: 4 sets

15 min cardio


9/18
Rest day!

9/16

Chest and triceps:

Nailed the triple for the flat press. Starting to hit more challenging weights for the flat bench as this is weaker lift for me. So I was happy to do two triples with 250 at my current body weight. The chest dips was a nice increase from last time also.

Flat press: 4 warms, 225/3 240/3 250/3,3
Chest dips: 1 warm, 3chains/8 4chains/8,7 drop set
In db press: 1 warm, 70/10,10 drop set
Db tri ext: 1 warm, 30/8,8,7
Tricep pressdown: 1 wars, 60/10 65/10
1 arm pressdown: 20/10 15/12

25 min cardio

9/15

Back and calves workout:

Another All Out workout with a fast tempo. Switched down the heavy t bars rows for the fact my low back was tight. But I did them at the end with a superset. Added more reps to all sets of pullups. Pump was on and felt swole!!

Pullups: 5 sets to failure
Db bench row: 2 warms, 85/8,7
Lat pulldown underhand: 2 warms, 140/9,8
T bar row ss: 135 135 135
with 1 arm cable rows: 50 50 40
Calf work: 2 warms, single w/25 for 3 sets 2 drops

20 min cardio

9/14

Radical and was the money with this workout. It was an All Out training session!
Squats were on to increase the weight on the walking lunges to finishing hard with squat with chain super set with leg press.

Squat: 4 warms, 335/3 355/3 375/3,3
Walk db lunge: 2 warms, 75/6,6
Leg ext: 1 warms, 75/12 80/12
Squat with chains ss: 175/12,12
with Leg press: 180/10 205/15
Ab work: 6 sets

15 min cardio

9/13

Delt and biceps.

Nice workout today and changed the focus shoulder exercise to standing barbell press. The main reason was for tapping out on the db shoulder press and getting the heavier db's into place to press them. So, the move to stand bar will allow me to get more weight moving. Felt great and sore today. Solid bicep strength and pick up were I left off from a couple of months back.

Stand bar press: 2 warms, 110/5 125/5 140/5,5
1 arm side lateral: 2 warms 35/8,8
Db shrug ss: 85 95 95
with seated rear delt: 20 x3
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 70/8,8
1 arm preacher curl: 25/11,12

20 min carido

9/12

Deads and hams workout.

Really solid workout with the new round of deads. For the second heavy set, I will only match the number prescribed. I dont want to pop another hammy!! I was able to exceed the reverse lunge weight I did over a month ago. I am doing the alternative percentages that the 531 program offers. This version the working sets are closer and higher in perspective to the one rep max.

Deads: 4 warms, 285/5 330/5 350/5 370/5,5
Db leg curl: 1 warms, 45/8 50/9,10
Reverse lunge: 2 warms, 115/6 135/6
Stiff leg w/chains: 1 warm, 185/12 205/12
In/out thigh ss with calf work: 4 sets

15 min cardio

9/11


Chest and triceps workout:

Decent workout and got it done. Energy was so so as I had a very long day with clients and was a bit tired. Did what was called for and happy with the start of the new rotation.

Flat bench: 4 warms, 205/5 220/5 235/6
Chest dips: 2 warms, 3chains/8,8 drop set
In db press: 1 warm, 75/9,8 drop set
Uneven ball push up: 1 set
Db ext: 1 warm, 30/8,7 drop set
Tri bar press: 1 warm 65/8,8
1 arm press: 20/9 15/12

20 min cardio

9/10

Back and calves workout:

Feeling better and hit it hard today. Felt good to start the new round and will keep it cautious for the next few days.

Pullups: 4 sets to fail
T bar rows: 2 warms, 205/5 230/5,6 drop set
Lat pull underhand: 2 warms, 135/10,10
1 arm db row ss: 75 85 90
with 1 arm cable pulldown: 3 x 50
Calf and ab work

20 min cardio

9/7

Quad workout

New wave and routine for the 531. I am also applying a different percentage scheme to mix it up. The working sets percentages are a tad higher leading into the last set. THis will actually force me into warming up a bit more. Change is good.
The work was solid and the neck pain held up. As I type this, its the morning after. And I am super sore!!! I think the super set with squats and leg press did me in.

Squat: 4 warms, 275/5 315/5 335/5 355/5
Walk lunge: 2 warms, 70/6,6
Leg ext: 2 warms, 85/8 drop set
Squat w/chains: 175 x 2 ss
with Leg press: 180 225

15 min cardio

9/8

Most likely rest day and thinking about seeing the doctor tomorrow. I think I strained a ligament in my neck. The constant dull pain is the indicator. I did get a massage, but didnt help. Again, with most injuries, its time and rest. Very hard to do.

9/6

Dead and hammy day:

Deload workout but whack out some high reps with 300.
http://www.youtube.com/watch?v=t8x5zRIkGZo

Solid workout as the hammy is much better.

Deads: 4 warms, 275/5 300/5,20
Leg curl: 2 warms, 55/8,6 drop set
Wide leg press: 2 warms, 270/12 315/12
Stiff leg db: 1 warm, 95/10 105/10
In/out thigh: 4 sets

15 min cardio



9/7

Delt and biceps workout.

Really mixed it and didnt push it to much. My neck is sore and tight. Along with sinus problems right now, my head feels like its going to explode. Well see what tomorrow brings.
Did the job and got my burn on with 20 min cardio.

9/5

Chest and tricep workout:

Early morning workout and it was solid. The deload flat bench was needed. The last few days, have been rough with the allergies and such. it's the time of the year I get this all the time. Was happy with the reps I got on the last flat set and the pump throughout was on. Pump I can say when you do a higher rep set to failure it does pre fatigue you for the rest of the workout.

Flat bench: 3 warms, 165/5 180/5 195/5,13
In db bench: 1 warms, 85/8,8,7
Slight In PIP: 1 warms 50/11,11
Rack Pu's: 2 sets to failure
Tricep pressdown close: 1 warms, 60/8 70/8,7
Rope ext: 30/10,11,10,10

20 min cardio

9/3

Back and calves workout:

Real solid workout and a nice mix up for the fact its a deload week.
Pump was good and faster tempo was there. Looking forward to the next heavy wave!!

Pullups: 5 sets
Bentover row: 2 warms, 235/6.6 2 drop sets
Rope pulldown: 1 warm, 120/10,11,10
Db bentover row: 1 warms, 75/9,8,8
Calf work: 6 sets

20 min cardio


9/4

Total off day!!!

9/2

Quads and abs:

Deload day and it was needed. Changed it up and actually did a PR, with 285 for 12 reps. I was never one to do higher reps with squats as the lungs give out first. I better suited doing heavier weight for fewer reps. Finished strong doing fronts squats, as I may bring them into the 531 soon.

Squat: 4 warms, 245/5 265/5 285/5,12
Leg ext: 2 warms, 85/8 95/10
Front Squat: 2 warms, 225/5 245/3 265/3
Step db lunge: 40/10 45/12
Ab work: 5 sets

15 min cardio

9/1

Delt and biceps workout:

Very good workout today, and actually hit a pr on pressing. And very happy with the hammer curls. Not to loose form was used! Hammie feel fine from yesterdays workout with some normal soreness.

Db press: 3 warms, 85/5 95/3 102/1,3
Side lateral: 2 warms, 42/8 45/8
Upright row cable ss: 60 70 75
with Rear db raise: 20 x 3
Hammer db curls: 2 warms, 65/5 75/5,5
1 arm cable curl: 1 warm 30/11 32/8
Bar curl 15's: 55 x 3

20 min cardio