5/31/12

Back and calves workout:

All gains were made from the first round, but didnt do any deads this time.  Still stiff and sore from the leg workout two days back.  And I am still recovering from the show.  Need to pace myself.  I did a new movement today to help target the upper mid portion of the back, by doing a 1 arm db row while leaning on a slight incline. Felt great!!

Lat pulldown wide: 2 warms, 112/8 125/8,9,9
Bent over row: 2 warms, 155/10 165/11,11
Rope pulldown: 1 warm, 110/12,11,10
1 arm db row incline: 1 warm, 65/14,15
Calf work: 5 sets

20 min cardio

5/30/12

Chest and ab workout:

Solids gains today with really good focus.  The higher rep scheme seems to be the ticket for my chest movements so far, and plan on keeping it that way..  Looking forward to see the results.

Flat db press: 2 warms, 67/8 77/8,12,11
Incline bar press: 2 warms, 140/10,10
Slight in db fly: 52/10,12,11,10
Rack push ups: 3 sets to failure
Rope crunches: 5 sets

20 min cardio with 7 sprints.

5/26

After a couple of complete days off, I was itching to go today.  Plus, to get back on a solid eating plan. 

My cravings for certain foods are done, and ready to move forward..  

Made gains from the first round which was to be expected and will increase all movements next time.  

Legs workout:

Squat: 4 warms, 215/5 235/5,5,7

Stiff leg db: 2 warms, 95/10,14,14

Leg press: 2 warms, 415/12,14

Leg curl: 2 warms, 45/8,10

Bar lunge: 1 warm, 120/6,10

20 min cardio

Complete rest day.   But looking forward to hitting it hard tomorrow and starting the second round.

5/24

Shoulder and bicep workout:

Solid training session today with a nice tempo.  I am hitting my stride but also sore from the previous workouts.
Looking forward for the body to adapt!! LOL

Side lateral: 2 warms, 30/8 35/8,9,8
Front raise plate: 1 warm, 45/10 50/11,12
Bar shrug: 185/10,12,12  135/16
Seated db press: 55/12 60/14
Hammer curl: 2 warms, 40/8 42/8,10
Barbell curl: 2 warms, 75/12,12

20 min cardio - 6 sprints


5/25

Rest day from weight training but did 20 min cardio with 6 sprints.

5/23

Back and calves workout:

Again, a nice baseline workout and the deads felt great.  Even though I didnt push it, my grip was definitely weaker from not doing them in a while.  But looking forward to adding more weight all around next time.

Lat pulldown wide: 2 warms, 110/8 120/8,9,9
Bent over row: 2 warms, 145/14 155/14,13
Deads: 3 warms, 245/8,10
1 arm db row: 65/15,14
Stand calf raise: 5 sets to failure

20 min cardio.

5/22

Chest and abs:

Another baseline workout and really felt this one.  Sticking to higher reps.
Here is the low down as I plan on using more weight next time.

Flat db press:  3 warms, 75/8,9,10
In bar press: 2 warms, 135/11 140/10
Slight in fly: 1 warm, 50/10,11,11
Rack push ups: 3 sets to failure
Rope crunch: 5 sets

20 min cardio, 6 sprints

5/21

Legs:

Well, going to keep this simple.  Start of the new 5 day split, and established the baseline.  Nothing ground breaking, but content and looking forward to increases as the weeks go.  Besides, havnet done a full leg workout in years!!!

Squat: 4 warms, 215/5 225/5,5,5
Stiff leg db: 2 warms, 85/12,15,15
Leg press: 2 warms, 40/12,14
Leg curl: 2 warms, 40/8,10
Bar step lunge: 1 warm, 115/6,8

20 min cardio

Gearing up for the start of the new routine tomorrow.
With strength coming back looking forward to making some gains. But dont be shocked by the lower numbers.. LOL

I am back to posting!!

After my contest, I was content with my gains as I came in the leaner then last time I competed. My lower body was much sharper and that was my goal. Although I felt good about how I looked, it wasnt good enough.

I do understand at the pro level, a lot of it has to do with natural structure/genetics, as that is a tough pill to swallow. But this does not mean I will give up and not try to improve. My new program will be something I have never tried. I will group the legs together and train quads and hams together, but within my 5 day split, I will alternate rounds with training back and chest 2x within the 5 days. I think

I am lacking upper back and chest thickness. So with that said, going to give it a go and see what happens... As far as competing next, some thoughts about do the Yorton, but will not lose sleep over it. I have time to decide, and if I dont, no biggie. I know I cant make much change in the short time, but I do know I could have filled out a bit more for the show, I would really like to see that happen.

Besides, qualifying for the show was a thrill in its self. So we will see... I have a few more workouts to do, before I start tracking again. Although I am training chest today..

Few pics from the Pro Bowl
http://members.tripod.com/franco_j/2012_ifpa_pro_bowl/