The last two days of training were great!!!!

Well rested shows in the training for sure. And just starting to feel like I am hitting a groove.

The chest and triceps workout was nice and made the numbers I set out for myself,
but the flat pressing is getting hard. Will need a spot!! LOL

And today was hammy time. I wrecked my hamstring and hit a new PR,
http://www.youtube.com/watch?v=N65iV66XSHI


12/29
Chest and triceps

Flat press: 4 warms 210/3 225/3 240/3,3
Slight in db press: 1 warm, 75/8,10,10,9,8 (under min rest for each set)
In db fly: 50/10,11,10
Push ups: 2 x to fail
Rope pressdown: 37/10,11,10,10,9
Tricep dips: 4 set to fail

25 min cardio 4-20sec sprints



12/30
Dead and hams

Dead lift: 4 warms, 315/3 350/3 370/3 390/8
Db split squat: 2 warm, 55/10 65/10
Leg curl: 50/8,9,8 drop set
Good mornings: 2 warm, 140/10,14

20 min cardio

12/28

Back and calves workout:

Little tight from the day before workout. But I was able to push through and make increases on the lifts. Just using 4 movements with drop sets really puts the blood in the back. Walked away feeling good and tight. Hit a PR doing the bent rows since I am not using straps anymore.

Bent over row: 4 warms, 215/5 2356 245/6 185/16
Palm in pulldown: 2 warms, 145/10 155/8 drop set
Bent over row db: 2 warms, 75/11,10
Close pulldown: 110/10 100/12,11 85/15
Seated calf raises: 3 warms, 5 working sets

25 min cardio, 4-20sec sprints.

12/27

Quads workout:

Killa workout and made great gains. Second wave doing the 3' for the 531. And was able to get a good 5 reps with the prescribed weight. Very happy with the lift since I am at a lower body weight. All in quads were burning and full by the end of the workout.

Squat: 5 warm, 315/3 335/3 355/5,3
Leg press: 3 warm, 505/10,10 drop set
Leg ext: 2 warms, 90/8 drop set
Fronts squat: 2 warms, 185/10
Sissy squat: 2x to failure

22 min cardio

12.26

Shoulder and bicep workout:

Back at it after a two day rest. Had a great Christmas with the family.
Sure, I had my share of goodies, but not too bad in the grand scheme of things. Feeling good. And this workout showed the increased energy and finished strong with the round of 5's. I liked the breakdown of this routine. Will be increasing all weights next time.


Db shoulder press: 2 warms, 75/5 85/5 95/5,8
Bar shrug: 2 warms, 225/11,10
Seated side lateral: 2 warm, 30/11,12
Rope cable FR: 2 warm, 30/12,14
Barbell curl: 2 warms, 85/5 100/7,7
Alt db curl: 1 warm, 35/8 40/8
Rope curl: 30/15 35/19

25 min cardio, 4 sprints

12/23

Dead and hammies workout:

Killed it today with this workout. Most likely I will not train tomorrow, and then the next day, I put a lot into this one. Nice start to the wave of deads and banged out 8 reps with 370. The grip was not the best as I thought I could have squeezed a couple more. Nice combo of movements, as doing the glute ham raises fried dem hams up real nice..

Deadlifts: 5 warms, 325/5 350/5 370/8
Glut ham raise: 4 sets
Db Split squat: 2 warms 50/10 60/10
Good mornings: 2 warms, 135/10,12
Leg curl: 45/12,9 35/12

22 min cardio

12/22

Chest and tricep workout:

First round for the 531 on chest and was challenging. I think I need a spotter soon, or I might be in trouble soon, lol.. Great workout, and used the beta form of Beyond Nutrition's next pre workout powder. I have not used in a while and with little left, I can feel the difference.

Flat press: 4 warms, 200/5 215/5 225/5,5 burn set
Slight in db press: 1 warms, 75/8,8,7 drop set
In db fly: 1 warm, 50/10,12
Push ups: 2 set to fail
Rope pressdown: 35/10,10,10,9,9
Tri dips: 3 sets to fail

25 min cardio with 5 20 sec sprints.

12/21

Back and calves workout:

Really like this combo of movements and very happy with the starting weights.
The pump was tight and it was a faster moving workout. All in all higher energy then usual.

Bent over rows: 3 warms, 185/5 215/5 235/5,6 drop set
Palm in pulldown: 2 warms, 140/12,10 drop set
Db bent rows: 1 warms, 65/10,12,11
Lat pulldown wide: 110/8 100/9 85/12,12
Calf work: seated. 8 sets

30 min cardio

12/20

Quads workout:

After a few good deload workouts, back at it. Started the 4th wave of 531, and its only getting better. The squat is in its comfort zone and doesn't feel heavy on the back any more. Whacked the quads today and finished them off with front squats with a sissy squat twist, LOL.

FYI, morning weight, 156.5. Holding steady.....

Squat: 4 warms, 295/5 315/5 335/5,5
Leg press: 3 warms, 495/8,12 drop set
Leg ext: 2 warm, 85/12 90/11
Front squat: 2 warms, 175/12 drop into sissy squat.
SS: 1x

22 min cardio

Tad catching up to do..

Finished the 531 in strong fashion with banging out 8 good reps on the db presses with 100 pounds. I will be adding anywhere 5 to 8 pounds to each lift, so increases all around. This week is my deload training, so nothing too exciting. But I do like mixing it up and trying out new things. I am working on a new rep scheme called Crazy 8's. More info to come in the new year. Other than that, 2 days into the deload and training today. Tomorrow is an off day for Holiday things going on. Its all good!!

Little Catch up time for the last three workouts:

Solid training, and hitting good numbers on the test out rounds.
Was content to do 250 for a single then double on the flat bench.
Overall mind to muscle has really been increasing of the last few weeks.
This may have to do with the mini experiment with Strike HD 8 and the dosing I am using. Just really good workouts!

The highlight was today for deads,
Personal best, http://www.youtube.com/watch?v=JMHi-9bKGXE

Here are the workouts:


Back and calves:

Pullups: 5 sets to failure
1 arm db row: 2 warms, 95/10 100/10 drop set
Lat pulldown under: 2 warms, 140/11,10
Bent over row over hand: 2 warms 175/12,13
Str arm pulldown: 45/12,13,11
Calf work: 8 total sets.

30 min cardio


Chest and triceps

flat bench: 4 warms, 210/3 235/1 250/1,2
Chest dips: 2 warms, 4 chains/11,10
Slight in db press: 2 warms, 75/8,7
Flat x reps: 3 sets
Tricep pressdown: 2 sets 75/8,7 drop set
Db ext: 30/7 25/12,10

30 min cardio


Hammy and deads:

Deads: 4 warms 315/5 365/3 385/1 405/1 425/3
Leg curl: 1 warm 55/8 60/6,6 drop set
Reverse bar lunge: 2 warms, 155/6 175/8
Stiff leg db: 2 warms, 90/15,18

22 min cardio

12/9

Banging test out round for the 531 squat. And all increases for the third straight workout. Pump and burn were on.. 365 for a single and then triple, and the morning bw was 156.5

Squat: 4 warms, 285/5 325/3 345/1 365/1,3
Walking db lunge: 2 warms, 80/6 85/6
Hack squat: 2 warms, 225/8 245/10 155/20
Leg ext: 1 warm, 75/10 80/12 drop set

22 min cardio

12/7

Shoulder and biceps workout:

Nice finish to this round of 3's. And looking forward to the test out round starting on Saturday. Tomorrow is a rest day. Strength is moving forward and I am seeing changes in my look as my body weight is stable with in a couple of pounds.
The plan I am on is going well and need to follow thins for another 3 weeks. Then its on!!

Shoulder press: 3 warms, 85/4 95/3,8
Side lateral 1 arm cable: 2 warms, 27/9,10
Stand mod side lateral: 1 warms, 30/10,9 drop set
Close grip front raise: 1 warm, 50/9,10,12
In db curl: 2 warms, 45/6 47/6,6
Cable curl: 1 warm, 55/10 60/8
Con curl: 30/9 25/14
ab work: 5 sets

30 min cardio

12/6

Deads and hammies.

Anger was channelled today and killed it. Period!

Deads: 4 warms, 315/3 345/3 365/3 385/3,5
1 leg-leg curl: 2 warms, 37/10 42/11
Reverse bar lunge: 2 warm, 145/6 165/10
Leg curl: 55/9,7 45/7 35/11
Db stiff legL 1 warm 90/18

22 min cardio

12/5

Chest and triceps workout:

Solid training today but the flat bench is starting to creep up. Again, not the best bencher per se, but still like the movement for overall strength.
The rest of the workout was on point and felt great. Made some nice gains.

Flat bench: 4 warm, 205/3 225/3 235/3,3
Chest dips: 1 warm, 4 chains/8,9,9 drop set
Slight in db press: 1 warm, 65/11,10,10
Flat bench with chains: 1 warm, 160/12,11 drop set
Tri pressdown: 2 warm, 72/8,8 drop set
Db ext: 30, 25 20
1 arm pressdown: 15/13,10

25 min cardio, 15 sprints.

12/3

Quads and abs workout:

Second round for the 531 and very pleased on the progress at my current bw.
With the increase of strength, I know I am not losing any muscle and slightly dropping bodyfat. Energy is solid and gains were made throughout the entire workout.

Squat: 5 warms, 315/3 335/3 350/3,3
Walk db lunge: 2 warms, 80/6,6
Hack squat: 2 warms, 215/6 235/11 145/20
Leg ext: 2 warm, 85/12,13 drop set
Ab work: 5 set

22 min cardio.


11/4

Back and calves workout:

Got it done and made gains!

Pullups: 5 sets
T bar row: 3 warms, 190/6 210/8,10 drop set
Lat pulldown underhand: 2 warms, 135/9,10 burn set
Bent over db rowL 1 warm, 65/12 70/11
Str arm pulldown: 45/12,12
Calf work: 8 sets

30 min cardio

Fantastic two days of training!

Nailed the deads and hitting my stride with them and wreck my delts today.
A solid first round to this wave of 531

Here is what went down the last two days. Will be resting tomorrow for sure.

Deads: 5 warms, 315/5 345/5 365/5,6
1 leg-leg curl: 2 warms 35/12,11
Reverse bar lunge: 1 warm, 115/6 135/10
Leg curl: 55/6 45/11,10 drop set
Stiff leg db: 1 warms, 85/20
Ab work: 5 sets

22 min cardio


Db shoulder press: 2 warms, 70/5 80/5 90/5,9
1 arm cable laterals: 2 warms, 25/8,10
Seated lateral: 1 warms, 30/11,10,19
Front raise ss
with db shrugs: 3x
In db curl: 2 warms, 40/6 45/6,7
Cable curl: 2 warms 55/10 60/8 drop set

30 min cardio