Last two day recap!

Yesterday Push day..

In bench press: 4 warms 205x5 225x5,5
drop set: 165x15
Flat fly: 2 warms, 67x8,10
Stand OHP: 3 warms, 135x5 145x5,5
drop set: 95x13
Reverse delt raise: 2 warms, 35x8 40x8, 30x12
Cable curl ss dips: 5x

Today!

Squat: 4 warms, 260x3 280x3 300x2 315x1 325x1,1,
drop off sets: 225x10 135x20
Db leg curl ss sissy squat: 3x
Close pulldown: 3 warms, 155x10,8
drop set: 120x11
1 arm row: 2 warms, 85x12 90x13
calf work; 5 sets

Pull day....

Nice workout this morning, but felt the heat!!

Squat: 5 warms, 280x2 295x2,2,2
Deads: 3 warms, 315x3 335x3,3
drop off 225x15
Lat pulldown close: 3 warms, 150x10,10
drop off set: 120x12
1 arm db row: 1 warms, 70x12 80x13,14
Calf work: 5 sets.

Push day 7/18

In bench press: 4 warms, 195x5 210x5,5,5
drop off set: 165x14
Flat db fly: 2 warms, 67x8,10
Stand OHP: 3 warms 135x5,5,5
drop off set: 95x11
Reverse delt raise: 2 warms, 37x8,9
Cable curl ss with dips.

Pull day

Nice workout and feeling great. Planing in bringing the squats back up slowly as long as the hips cooperate.  Playing around with a new stance.

Squat. 4 warms 260x3 280x3, 3, 3
Deads. 3 warms 310x4 330x4, 4
Db leg curl ss sissy squats 3x
Close pull down.  2 warm 135x8 150x10, 10
Db row 2 warm 77x8, 8 drop set
Calf work. 5 sets

Solid push day..... and a new split.

In bench press: 4 warms 195x5 210x5,5,5
drop set: 160x15
Flat db fly 2 warm, 65x8,10
Stand OHP: 3 warms, 125x5 135x5,5
drop set: 95x11
Rear delt raise: 2 warms, 35x8,10
Cable curl ss
with Dips: 5x

Missed a few days of blogging, but here goes the small update.
Bring back, reg squats and wasn't too bad on the hips.  Starting really light and will follow
my progression scheme to bring them up.  Continuing with deads but they are harder to do after reg squats then fronts.  New rotation started to today..  Felt great.

Squat: 5 warms, 275x3 290x1 305x1,1,1
Deads: 3 warms, 305x4 325x4,4
Close pulldown: 2 warm, 130x8 145x10,10
Db bent over row: 2 warms 75x8,8 drop set
Calf work: 5 sets

Last two days were solid and really happy hitting the fronts today for 3 triples with 275....

Monday July 8th

In bench press:  4 warms, 190x5 200x5,5,5  burn out set
Flat db press: 2 warms, 90x9,7 burn out set
Stand OHP: 2 warms, 105x8,8,9  burn out set
Shrug: 2 warms, 195x12,13 drop set
In db curl ss with Rope pressdown 5x

Today July 9th

Front Squat: 4 warms, 255x3 275x3,3,3
Deads: 3 warms, 295x4 315x4,4
Lat pulldown under: 3 warms, 14510,8 burn set
Bent over row OH: 1 warm, 135x8,9,10
Calf work: 5 sets

Last two days..

Nailed both workouts, and feeling good....now, I am moving forward to do a slow cut but not to sacrifice strength.

July 4th
Push day
In bench press: 4 warms, 185x5 195x5,5,5  drop set
Flat db: 1 warms, 87x8,8,9 drop set
Stand OHP: 2 warm, 105x10,12
Barbell shrug: 2 warms, 195x12,12 drop set
In db curl ss with rope pressdown: 5x


July 5th
Pull day
Front squat: 4 warms, 235x3,3,3 (deload)
Deads:  3 warms, 295x6 310x6,6
Leg ext ss leg curl: 3x
Bo row OH: 2 warm, 135x10 155x10,12 drop set
Lat pull under: 100x15 120x12,11
Calf work: 4 x

Pull day!

Great workout yesterday......

Front squat: 4 warms, 255x3 285x1 300x1,1,1
Deads: 3 warms, 295x6 305x6,6
Leg ext ss curl: 3x
Lat pulldown under: 2 warms, 125x8 135x10,10
Bent over row OH: 2 warms 135x10,12
Calf work: 5x

Push Day

Little change up and doing incline bench for the focus now.

In bench press: 4 warms, 185x5 190x5,5,5
Flat db press: 1 warms 85x10,10,10 drop set
Stand OHP: 3 warms, 120x6,6,6
Db shrug: 2 warms, 95x12,15 drop set
In db curl ss with Rope pressdown: 5x

Pull day

After a week off was really looking forward to training but I still had my sea legs from the cruise not to mention a nasty sinus headache.  But I did pick things up right where I left off for the front squats and it was also a start to a new rotation..

Front squat: 4 warms, 255x2 285x2,2,2
Deads: 3 warms, 295x6 300x6,6
Leg ext ss with leg curl: 3x
Lat pulldown under: 2 warms, 120x8 130x8,10
Bent over row oh: 2 warms, 155x6,8
Calf work: 5 sets

Solids last two days of training.  Was a deload on the bench press and triples for the front squat.
I also used higher reps for the deads as I was feeling tight, but the they knock me out!


June 19th
Flat bench: 3 warms 190x5,5,5,5
In db fly: 2 warms, 70x8 75x9,9
Stand OHP:  3 warms, 140x5 150x4,5
Side lateral: 2 warms, 40x8 42x11
Barbell curl ss
with Rope Ext: 5x
12 min cardio

June 20th
Front squat:  4 warms, 255x3 270x3,3,3
Trap deads: 2 warms, 275x6,10,10,10,10
Wide pulldown: 2 warms, 140x13
2 drop off sets
Db bench row: 85x9,10,11,10
Calf work: 5 sets
12 min cardio

Pull day.

Deloads on the front squat, but changing it up.  Adding a tad more leg work to the plan but will do biceps with the push workout.  This one knocked me out!

Front squats: 3 warms, 225x5,5,5
Trap deads: 3 warms, 315x4 345x4,4,8
Leg ext ss
with Leg curl: 3 x
Lat pulldown wide: 2 warm, 140x8 150x9,9
Db bench row: 87x8,9,9,9
Calf work: 5 sets
12 min cardio.

Push Day....

Flat bench: 3 warms 210x3 230x2 250x1 260x1,1,1
drop off set
In db fly: 2 warm, 65x8 70x10,10
Stand OHP: 3 warms, 140x5 145x5,5
Side lateral: 2 warms, 40x8,12
Db Kb: 2 warms, 30x11,10
Ab work
12 min cardio

Killer pull day!   Hit a first goal on the front squat and looking forward to more.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 335x1
Trap deads: 3 warms, 315x4 335x4,4,8
Lat pulldown: 2 warms, 135x8 145x10,10
Db bench row: 85x8,10,10,9
Barbell curl: 2 warms, 90x8 100x8,8
calf work: 5 sets

Push day.

Flat bench.  4 warms 205x3 230x2 245x2, 2, 2
Drop off set
In db fly. 2 warms 60x8 65x10, 10
Stand ohp. 3 warms 140x5, 5, 5
Side lateral.  2 warms 37x8, 12
Db kb. 2 warms 30x9, 9
Drop set
Ab work 4 sets
12 min cardio

Pullday yesterday... felt good and happy to hit the three doubles with 280... the back tighten up a bit so I just did higher reps with the trap deads.... all in all gains were made.

Front squat: 4 warms, 245x2 265x2 280x2,2,2
Trap deads: 1 warm, 225x10,10,10,10,10,10
Wide pulldown: 2 warm, 132x8 142x10,10
Db bench row: 80x8,10,11,10
Barbell curl: 2 warm, 85x8 95x8,10
12 min cardio

Push Day!

So keeping the flat bench in but resetting with a periodization.  Felt solid today and got it done.

Flat bench 4 warms, 205x3 225x3 230x3,3,3
IN db fly: 2 warms, 55x8 60x10,10
Stand OHP: 3 warms 135x5,5
Side lateral: 2 warms, 35x8,10
Db Kb: 2 warms, 30x8,8 drop set
Ab work
12 nin cardio.

Pull day..  great workout and decided to keep the front squats in but the change the routine.

Front squat: 3 warms 225x3 245x2 265x3,3,3
Trap bar deads: 3 warms, 315x4 325x4,4,8
Wide lat pulldown: 2 warms, 130x8 140x10,10
Db bench row: 75x8,10,10,11
Barbell curl: 2 warm, 80x8 90x8,8
Calf work: 5 sets
12 min cardio

Catch up

Solid two days of training on Thurs and Friday.   Was a deload on the front squats but the trap bar deads were up.  For the push workout I tested out my single and got 275.  Was happy with it.
Tomorrow starts a new rotation and plan to start back squats again.  Hoping the back holds up.

Push day from yesterday.

Felt great going in, but after a few warms on the flat my wrist and elbow was aching a bit.  So I backed off on going heavier.

Flat bench: 3 warms, 185x5,10,10,10,10
In db press: 2 warms, 95x7,7 75x10
Reverse db raise: 27x15,15,15,15 drop set
Stand db press: 2 warms, 50x10,9,7 drop set
Close tri pressdown: 2 warms, 70x10 2 drop sets
12 min cardio

Pull day... had a little more in the tanks today for testing out.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 330x1
Trap bar deads: 3 warms, 295x6 315x6,6,10
PI pulldown: 3 warms 150x10,10
OH Bent over row: 2 warm 155x6 175x7,7 burn out set
Alt db curl: 2 warms, 50x8,8,8
Calf work
12 min cardio

Press day and it went great.  The two days off treat me well.

Flat bench: 4 warms, 215x5 225x5 235x5,5
drop off 155x20
In db press: 2 warms, 90x10,10
Reverse db raise on bench: 25x15,15,15,15 burn set
Stand db press: 2 warms,  50x11,9
Close tri pressdown: 2 warm, 60x13 70x 11 burn set
ab work:
12 min cardio

From this past Friday... pull day.
And although I was feeling like shiet from the weather, had a great workout.

Front squat: 4 warms  245x2 260x2 275x2,2,2
Trap bar deads: 3 warms, 255x6 275x6,6,10
Pip Pulldow: 2 warms, 155x8 165x8,7 drop set
P Bent over rows: 2 warms, 135x8,10,10
Alt db curl: 2 warms, 50x6 55x6 40x10
Calf work
12 min cardio

Pushing day!!

Felt good going into and sticking with the slightly higher reps for the flat bench.

Flat bench press: 4 warms, 225x6 230x6,6
drop off: 135x30
In db press: 2 warms, 85x10,8,7
Reverse delt raise: 22x20,20,20,20 drop set
Barbell shrugs: 2 warms, 205x12,12 drop set
Reverse tri pressdown: 2 warm, 60x8 65x9,9
Ab work 4 sets
12 min cardio.

I have trained the last three days, but just didn't get time to post them up!

All in all change things up a little bit, but still focusing on flat bench, front squat and swapped out deficit dead for trap bar deads.  Starting eacy with the trap deads but feels great. 

Progression is going well..

Push day:

Slight change of pass and backed up the lower reps for today workout. 

Flat bench: 3 warms, 155x10 165x10 175x10 180x10,10 drop set
Flat fly: 1 warm, 65x8 75x8 55x11
Rear delt raise: 2 warm, 35x10,11 drop set
Tricep pressdown w fat gripz: 2 warms, 70x11,10 drops
Ab work
12 min cardio

Pull day!  Great workout today and was happy with the goal lift with the front squats.
Made some nice gains. But will not stop until I break an old PR!

Front squat: 4 warms, 255x2 275x1 295x1 315x2
Deficit deads: 3 warms, 365x6 385x6 400x6,6,8
Close pulldown: 2 warms, 157x8 167x10,9
Db bent over row: 1 warms, 65x10,13,12
Cable curl: 2 warm 65x12,11 drop set
Calf work
12 min cardio

Push day.

Straight gaining. ..

Flat bench.  4 warms 225x5 245x3 255x2 260x2, 2. 185x15
Flat fly. 2 warms 65x10 70x11
Db delt press.   2 warms 85x7, 7  65x12
Rear delt raise on bench.  2 warm 30x15; 15, 13
Dips.   2 warns 4chains x9, 9, 8
Ab work
12 min cardio

Pull workout...  excellent workout today, and pleased but not content..
Body seems to be hitting a nice stride on the front squats.

Front squat:  3 warms, 225x3  255x2  270x2,2,2
Deficit deads: 3 warms, 365x6  385x6 395x6,6,7
Close pulldown: 2 warms, 150x8 160x10,10
Db bentover row: 2 warms, 85x7,7 drop set
Db curl: 2 warm, 40x8 45x8 35x12
12 min cardio.

Push Day....

Straight gains, but getting more challenging. 

Flat bench: 4 warms 225x5 2453 255x3,3
drop off: 185x15
Flat db fly: 2 warms, 65x10,12
Db delt press: 2 warms, 85x6 95x5,5
Rear delt raises: 1 warm, 35x10,10,12
Dips: 2 warms, 3chainsx9,9 drop set
Ab work
12 min cardio.

Pull workout... smack down nailed it...

Front Squats: 3 warms 225x3 255x3,3,3
Deficit deads: 3 warms, 365x6 385x6,6,7
Close Pulldown: 2 warms, 147x8 157x10,9
1 arm db row: 2 warms, 90x12, 14
Cable curl: 2 warms, 67x8 77x8,10
Calf raises 5 sets

Push day and went very well....I have a new quest in bringing up the flat bench.
About 15 years back I was able to do 315 for a single. Well, the closest I have come to that is 285.
So the first goal is to break the 285 again..

Flat bench: 4 warsms, 220x5 240x3 250x3,3
drop set: 180x15
Flat db fly: 2 warms 60x10,11
Db shoulder press: 3 warms, 90x6,6,6
Dips: 1 warm, 2chains/10,11,10
drop set to failure
Ab work

Great two days of training!!

Today was a pull day but deload on the front squats..
Rest was up though.

Front squat: 3 warms 210x5,5,5
Deficit deads: 3 warms, 355x6 380x6,6,6
Close pulldown: 2 warm 145x8 155x10,10
Db bent over row: 2 warms, 77x8,8,10
Cable curl: 2 warms, 65x8 75x8,10
ss with 5 set of calf raises

Yesterday, push day and a couple of changes

Flat bench: 4 warm, 215x5 235x3 245x3,3
Flat db fly: 2 warms, 55x10,11
Seated db press: 3 warm, 85x6,6,6
Rear db raise: 2 warms, 35x10,11
Dips: 4 sets to failure
Ab work

Fantastic pull workout today.  Progressing nicely and having two off days helped.

Front squat:  3 warms, 225x3 250x3 265x3 280x1,1,1
Deficit deads: 3 warms, 355x6 375x6,6,6
Lat pulldown V grip: 2 warm, 140x8 150x10,10
Db bent over row: 2 warms, 75x8,8,8
Cable curl: 2 warms, 55x10 65x8 70x10
ss with Calf raises: 5 x

Last two days of training was solid.  Although tired going into todays training, did what was needed.

Today

Front squat: 3 warms, 225x3 250x2 265x2,2,2

Deficit deads: 3 warms, 345x8 365x8,8,8

Lat pulldown under: 2 warms, 145x8 155x8,9 drop set

Barbell curl: 2 warm, 85x8 105x,8,8 drop set

Yesterday

Slight incline bench: 3 warms, 175x8,8,9,9 drop set

In db press: 75x11,10 65x11,9

Stand OHP: 3 warms, 150x3,3,3  drop set 

Tricep pressdown: 2 warms, 75x8,8,10

Ab work

Pull day workout and it went very well..

Front squat: 3 warm, 195x5 225x3 250x3,3,3
Deficit deads: 3 warms, 345x8 360x8,8
Lat pulldown underhand: 2 warm 142x8 152x8,9
Db bench row: 85x8,10,9,9
Barbell curl: 2 warms, 95x8 100x8,8

Back at it after two days off, sorta, and had a great workout.

Slight in bench: 4 warms, 205x5 225x3 235x3,3
drop off: 185x10
In db press: 1 warm, 85x10 90x7
drop off: 75x11
Stand OHP:  3 warms, 145x3,3,4
Front raise: 2 warms, 65x10,14
Tricep pressdown: 2 warms, 72x8,8,11
Ab work

Pull working, and went lighter on the fronts.. although it was the 3 time squating in only 5 days!  lol... I laid out the rep scheme now for the fronts and eager to go after it.

Front Squats: 3 warms, 195x5 205x5,5,5

Deficit deads: 3 warms, 345x8 355x8,8,

Lat pulldown under: 2 warms, 140x8 150x8,9

Db bench row: 85x8,9,9  65x13

Barbell curl: 2 warm, 95x8,8,10

Solid last two days of training..

Slight in bench:  4 wars, 205x5 225x3 230x3,3
In db press: 1 warm, 85x9,8,8
drop set: 65x11
Stand OHP: 2 warms, 120x5 140x3,3,5
drop set: 95x13
Rope pressdown: 2 warms 70x8,8,10

Front squat: 3 warms,  225x3 255x3 275x3
Deficit deads: 2 warms, 325x8 348x8,8,8,
Lat pulldown under: 2 warms,137x8 147x8,9
Db bench row: 75x10,12,10,9
Barbell curl: 2 warms, 90x8,8,10

Push workout and very happy with the gains.  I will keep the same two movements in but swap a a couple out next time.

Slight in bench: 4 warms, 195x5 210x5 220x5,5
drop set: 155x14
Flat db press: 1 warm, 85x9x8x8
drop set: 65x13
Stand OHP: 3 warms, 135x3,3,5
Side lateral: 2 warms, 42x10,10
Rope pressdown: 2 warms, 60x8,8
drop set. 45x11

Leg/pull workout.
After a few days off from training due to the contest I promoted, was eager to hit it hard.  Gains were made with a few changes.

Front squat: 3 warms, 225x3 245x2 255x2,3
Deficit deads: 3 warms, 315x8 335x8,15
Lat pulldown underhand: 2 warms, 135x8 145x8,8
Db bench row: 2 warms, 90x8,9
drop off: 75x13
Barbell curl: 2 warm, 85x8,8,10

And it was a push day today.... felt great and glad I got it in since the next two days I will not be able to train..

Slight incline bench: 4 warms 205x5 225x5,5
Flat db press: 1 warm, 85x10,9,8
drop of set: 65x11
Stand OHP: 3 warm, 140x5,5
Side lateral: 2 warms 42x8,8
drop of set: 30x12
Rope pressdown: 2 warms, 60x10,9

Pull/Legs..  just two days past and doing it again.  Gains were made.

Front squat: 4 warms, 215x3 235x3 250x3,3
Deficit Deads: 3 warms, 305x8 325x8,15
Lat pulldown wide: 2 warms, 140x10 145x10,10
Bent over row: 3 warms, 185x6 205x6,5
Drop set: 135x18

Push workout:  Although the gains were made, but felt beat going in.  Just tired from the lack of sleep and up early this morning, not to mention the added work for the show I promote this Saturday.  Regardless, got it done.

Slight in bench: 4 warms, 195x5 205x5 215x5,5 

drop off set 155x13

Flat db press: 1 warm, 85x9,9,8 

drop off set 65x11

Stand OHP: 3 warms, 140x5,5,5

Rope pressdown: 2 warms 60x8,8 

drop off set

Legs/pull workout:

Made nice gains on all movements and the best part was the back/hips were ok again!  lol..

Front squat: 4 warms, 210x3 225x3 245x3,3

Deficit deads: 3 warms, 295x8 315x8,15

Lat pulldown wide: 2 warms, 142x10,10,10

Bent over row: 3 warms, 180x6 190x6,8

drop off: 135x16

In db curl: 2 warms, 37x8,8,9

Push workout, chest, delt and tri's...
Great energy and digging the new split.

Slight incline bench: 4 warms, 195x5 205x5,5
Flat db press: 1 warm, 85x10 90x9,6
Stand OHP: 3 warms, 125x5 130x5,5
Side lateral: 2 warms, 40x10,10
Rope pressdown: 2 warm, 55x8,8,10

New split....going to do a two day split and train 4 to 5x per week so hitting everything 2x per week or more...

Legs, back and bi..

Front squat: 4 warms, 205x3 225x3 240x3,3
Elevated deads: 3 warms, 285x8 305x8,15
Lat pulldown wide: 2 warms, 140x10,10,10
Bent over row:  3 warms, 175x8,9  135x15
In db curl: 2 warms, 35x8,8,9

Chest and triceps

Did what was needed.

In db press.  3 warms 95x6 102.5x6, 6
Flat press. 2 warms 185x8 195x8 200x8. Drop set
Chest dips.  3x
Fly.  45x13 50x11
Fg tri press down.  2 warms 65x8 70x19, 10. Drop set.
Rope ext. 1warm 35x12, 13, 12 drop set

Had a great shoulder workout this past Saturday and really pushed the OHP but didnt record it since I was out at a gym. Sunday was a rest day but taught a very large posing class and had a blast.

So today I did quads and calves.

Front squat: 4 warms, 225x3 235x3,3,3
Leg press: 2 warm, 325x15 370x15
drop set: 270x17
Wide stance squat: 135x8,12,12
Leg ext: 2 warms, 80x10,9 into burn out set
Calf work: 5 sets

Back and hams:  Great workout today and brought in deads but using a 4inch deficit.   All in all nailed it.

Lat pulldown: 3 warms, 135x8 145x8,10,10
Deficit deads: 4 warms 275x8,8,15
Rope pulldown: 2 warms, 130x10,9 drop set
1 arm db row: 1 warm, 95x10,12,10
Leg curl: 2 warms, 50x8,8,8 drop set
Stiff leg: 135x10,12

Chest

Awesome workout and nailed it.

In db press. 3 warm 90x6 100x6, 8, 8
Flat bench.  2 warm 185x8 195x8, 8 drop set
Chest dips. 4x failure.
FG tri press down.  2 warms 65x10, 11, 11
Db kb. 20x12 25x14, 15

Legs:  Felt great going in and mixed up the order.  The back squats are still an issue, but I am fighting through the back ache that will not go away.  But the surprising thing, I progressed nicely on front squats as the second movement. SMH,  not sure to give the back squats a break and focus on fronts, will see after one more session.

Squat: 4 warms, 275x3 300x3 310x3,3
Front squat: 3 warms, 205x3 215x3,5
Leg press: 2 warm, 315x15,15
drop off: 270x20
Leg ext: 1 warm, 80x11,10
drop off: 60x12

Shoulder and biceps..  with the warmer temps, the body does get ready much quicker.  Fantastic workout today and the OHP presses continue to move up.

Stand OHP: 3 warm, 130x5 140x5,5,6
Side lateral up/downs: 4 x
Front raises: 2 warm, 70x8,9
Db shrug: 1 warm, 90x14,13
Cable curl: 2 warms, 65x9 70x9,10
In db curl: 30x9 25x10,9 20x12
Ab work: 4 sets

Last two days of training were solid.  Just forgot to log them here since I am getting busy with the show I am promoting.  The highlights are the chest continues to get stronger and yesterday increased on my RSLD's.... all in all content and hitting it hard..

Today and yesterdays workouts.

Shoulder and biceps:

Stand OHP: 3 warms 135x5,5,6
Side lateral up/downs: 4x
Front raise: 2 warms, 65x8,10
Db shrug: 1 warm 85x15 90x14
Cable curl: 2 warms, 65x8,11,10
In db curl: 30x8,8 drop set
Hammer curl: 1 warm, 40x11

Quads and claves:

Squat: 4 warm 275x3 295x3,3,3
Leg press: 3 warms, 435x10,10,12
Front squat: 2 warm, 185x6 195x6,6
Leg ext: 1 warm, 80x10,11 drop set
Single calf raises: 4 x

Back and delts:

Felt good, but not my best. But eager to move on and use more weight next time for this workout.

Lat pulldown wide 3 warms, 125x8,9,9
1 arm db row: 3 warms, 85x12 95x12
Rope pulldown: 2 warm, 125x10,10,9
drop set: 105x10
RSLD: 3 warms, 225x5 235x5,5
drop set: 185x10 135x20
Leg curl: 1 warm, 45x8,8,8 drop set

Chest and tri's..great lead off workout and got my swole on..

In db press: 3 warms, 85x6 95x6,8
Flat bar press: 2 warms, 185x8,8,8
Chest dips: 3x fail
Slight in db fly: 1 warm, 50x10,11
FG tri pressdowns: 2 warm, 55x10,11
Db Kb: 2x12,13,13
1 arm pressdown: 15x10,12

Little delayed, but hit delts and bis over the weekend.
Started the new split today and brought back reg squats, but will pace myself.
The goal is not to rely on a belt and take baby steps.  Sticking with 4 exer, but increased sets.

Legs

Squat: 4 warms, 275x3 285x3,3,3
Leg press: 3 warms, 405x10,10,12
Front squat: 3 warms,  185x6,6,6
Leg ext: 1 warm, 80x12,10
drop set: 60x12
Calf work: 5 sets

Back and hams

Pull ups. 5x failure
Db bent over row.  3 warm 75x8 85x9, 8
Drop set. 65x14
Close pull down.  2 warns 120x11, 10, 10
Str arm pull down.  1 warm 45x13 50x12, 12
Rsld.  3 warms 185x5 205x5, 5, 5
Drop set. 135x20
Glute ham raise. 4x

Chest and triceps.....

Mixed it up today....and looking at the long run, going to switch up the routine to a 4 day split and this way I can do squats and deads on separate days....and will do more volume per muscle group.

Flat bench: 4 warms 205x3 215x3 225x3 245x3,3
drop set: 225x6
In db press: 1 warm, 85x8 90x9,8
Flat db press: 75x11,10 65x11,10
Decline pu: 2x to failure
Rever tru pressdown: 3 warms, 45x10 50x11,9
Db kb: 20x12,14,14
Ab work: 4 sets.

Legs

Deads. 4 warms 315x3 335x2 355x1,1, 1
Hack squat.  3 warms 225x6 250x6, 10
Drop set. 180x20
Leg curl.  1 warm 50x10, 10
Leg ext. 1 warm 80x10, 13
Walk lunge. 75x8 95x8

Legs

Later day training for me, and wanted to get it in. Straight up killed it..

Deads: 4 warm, 315x3 335x3,3,5
Hack squa: 3 warms, 225x6 235x6,10
drop set: 180x16
Leg curl: 1 warm, 47x10,11
Leg ext: 1 warm, 75x10,13
Walk lunge: 65x10 85x10
Calf work ss
with abs: 4 x

Chest and arms..

Flat out felt great today and the numbers showed.

Flat db press: 4 warms, 100x8,9,8
In db press: 1 warm, 85x9,9,8
Flat bar with chains: 1 warm, 175x10 195x9,8
drop set: 155x12
Stand alt db curl: 2 warm, 55x6 60x5,5
drop set: 40x12
Close db press: 2 warms, 60x6 70x6,7
drop set: 50x11
Con curl ss
with db kb: 2x
15 min cardio.

Back and shoulders:

Progress made and great energy today.....

Pull ups: 5 sets to failure
Db bent over row: 2 wamrs, 85x8 90x8,10
drop set: 65x18
Close pulldown: 2 warms, 145x9,9
drop set: 115x12
Stand OHP: 2 warms, 115x8,8,8,8
Seated side lateral: 1 warm 35x8,9,9
Bar shrug ss
with ab work: 4x
15 min cardio.

Legs!

First wave has begun for the deadlifts on my program.. went well and wasnt too hard.. rest of the workout was solid and was spent.

Deads: 3 warms, 275x5 315x5,5,5
Hack Squat: 3 warms, 215x6 225x6,8
drop set: 18015
Leg curl: 1 warm, 45x10,11
Leg ext: 1 warm, 70x10,14
10 min cardio.

Chest and arms...

All sorts of gains today. Felt great and making nice progress.

Flat db press: 3 warms, 90x5 100x8,7,7
In db press: 1 warm, 85x8,8,7
Flat bar with chains: 2 warms, 185x11,10
Stand alt db curl: 2 warm, 52x6 57x6,6
drop set: 40x10
Close db press: 2 warms, 55x8 65x6,6
drop set: 50x10
Con curl ss
with db kb:  2x
15 min cardio.

Back and delts.

Happy for the lead off round and the weight being moved.

Pullups: 6 total sets
Db bent over row: 2 warms, 75x8 85x9x9
drop set: 65x14
Close pulldown: 2 warms, 140x10,9
drop set: 110x12
Stand OHP: 2 warms 105x8,8,9
Seated side lateral: 2 warms, 35x8,9,8
Trap bar shrug: 1 warms, 185x15,14,13
Ab work
15 min cardio

Legs:

Lead off with deads to determine where I am at.  Will apply a my rep scheme now to focus on bring this lift up since its pretty bad!  lol

Deads: 4 warms, 315x3 345x3 365x1 385x1
Drop set:  315x5
Hack Squat: 3 warms, 205x6 215x6,8
Drop set: 180x14
Glute ham raise ss
with sissy squats: 4x
10 min cooldown.

Chest and arms:

Nice progress on the presses today as I am keeping them in but the assistance movements were changed.

Flat db press: 4 warms 108x5 111x5,5
In db press: 1 warm 80x10,9,10
Flat bar w/chains: 2 warms, 165x12,10
Alt db curl: 3 warms, 55x6,6 drop set
Double db kb: 3 warms 35x9,8 drop set
Con curl ss
with 1 arm rope pressdown: 2 x
15 min cardio.

Back and delts:

Last one for this rotation so mixed it up a bit.  Great workout and making gains.

Bent over row OH: 4 warms, 195x5 215x5,5 155x15
Lat pulldown under: 2 warms, 140x10,9
Bar shrug: 2 warms, 215x9 225x8  185x13
1 arm db row: 75x10,14,14
Side lateral: 2 warms, 35x8,9,8 drop set
15 min cardio

Legs:   Nice steady progression on both the front squat and deads.  Slight increases and in for the long haul.

Front Squat: 4 warms, 225x3 245x3 255x2,3
Deadlift: 3 warm, 315x3 340x3 360x1,1
Drop off: 225x20
Calf work ss
with abs: 4 x
10 min cooldown.

Chest and arms

Great gains today and mix up the arms with some fat gripz.  Crazy pump.

Flat db press: 4 warms, 100x5, 108x5,5
In bench: 2 warms, 195x6,5  drop set
Dips: 4x with fat gripz
Barbell curl: 6 sets with FG
Tricep Pressdown: 6 sets with FG
15 min cardio..

Back and traps:

Wasnt planning on training today but looking ahead I may have a couple of un planned off days.  So banged it out and goter done!

Lat pull under: 3 warms, 150x6,10,10
Bent over row OH: 3 warms, 185x8 195x7,8 drop set
PIP: 2 warm, 145x9,10
Str arm pulldown: 1 warm, 55x12,11
Bb shrugs: 2 warms, 205x14,12
15 min cardio...

Last two days of training were on point.  Highlights were using the 100's for reps on the flat db press, feeling good with front squats and bring in deads with out any back issues.  Getting excited..

Front squat: 4 warms, 215x3 235x3,3,3
Deads: 3 warms, 315x3 335x3 355x2
Drop set: 225x20
V leg press: 1 warm, 225x20 250x21
Calf raises ss
with abs: 4 x
10 min cooldown

Flat db press: 3 warms 90x5 100x5,5,8
In bar press: 2 warms, 185x7,7 drop set
Chest dips: 3 sets
Bar curl: 2 warms, 90x5 100x5 2 drops
Tricep pressdown: 2 warms, 80x5 90x8 2 drops
Db curl ss
with Ly tri ext: 2 x
15 min cardio

Back and shoulders:

Good workout and pushed it a bit more then normal.. gains across the board.

Lat pulldown underhand: 3 warms, 145x8,8,11
Bent over row OH: 3 warms, 185x10,11 135x20
PIP: 1 warm, 140x8 145x8,9
Str arm pulldown: 1 warm, 50x13,12
Db upright row: 3 warms, 60x8,8 45x14
Rear delt raise: 1 warm, 30x10 32x11 27x14
Ab work 4 sets
15 min cardio.

Legs:

So the switch was made and going to focus on fronts squats for a while. Much easier on the low back and hips.  Started with a good weight and nothing to crazy. I will brought back reg deads which were out of the loop for two months.

Front Squat: 4 warms, 205/3 225/3,3,3
Deads: 3 warms, 305/3 325/3,3
V leg press: 1 warms, 225/20,25
Calf work ss
with abs 4x
10 min cooldown.

Chest and arms.

Blew it up today and an awesome pump and burn.  Presses starting to feel comfortable and will continue to pace myself.  Goal is set for 125x3.....

Flat db press: 3 warms, 85x5 95x3,3,12
In bar press: 2 warms, 185x8,6 drop set
Chest dips: 3 sets to faiure
Barbell curl: 2 warm, 95x8,8,10
Tri press: 2 warm, 82x8,8,8
Db curl ss
with Db tri ext: 2x
4 set low abs
15 min cardio

Back and delts:

Great energy today and made gains...slowly bring in more volume and it was easy.

Lat pulldown underhand: 3 warms, 140x8,9,10
90d Bentover row OH: 2 warms, 155x8 170x10,10  135x16
PIP: 1 warm, 140x9,10,9
Str arm pulldown: 1 warm, 50x12,14
1 arm upright row: 2 warm, 55x8,10,10
Stand OHP; 1 warm, 95x10,10,10
Rear delt raise ss
with abs: 3x
15 min cardio.

Legs.

Going into the workout today just wasn't feeling it.  And to top it off, just a struggle to warm up.
This has been going on for the last few squat workouts, and after going up to only 315, my joints were still stiff and yelling at me.  So, I dropped down and did some front squats.  Felt good with these, so its time to mix it up and focus on bringing that movement up.  Its also refreshing to go at something new.

Squat:  few sets but didn't complete
Front squat:  175 for a few sets, will focus on this and plan for it.
SLDL: 3 warms, 255x5 275x5,5  185x16
V- leg press: 1 warm, 205x20, 25
Calf work ss
with abs: 4x
10 min cooldown.

Chest and arms.

Nice gains from the first round.  Easy in with the db press to build some momentum and to take it past a previous best..

Flat db press: 3 warms, 90x5,5,10
In bar press: 2 warms, 180x8,8 drop set
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 90x8,8,10
Tricep pressdown: 2 warm, 80x8,8,7
Stand db curl ss
with lying db ext:
15 min cardio.

Back and delts.

After a day off, always feel ready to go.  New rotation so pick some moderate weights and pushed out the extra reps.  Increases next time for sure.

Lat pulldown under: 3 warms, 135/8,8,10
90d Bent over row OH: 3 warms, 145/10,12,12
Pip pulldown: 2 warms, 145/12,11
Stand OHP: 3 warm, 145/3 165/3,3,3
1 arm db upright row: 2 warms, 55/10,12
Rear delt raise ss
with abs: 4x
15 min cardio

Legs:

New split and working on the triples.  Nailed what needed to be done and felt good. Peeling off from the 3x per week squat, and will bring in more volume instead.

Squat: 4 warms 275x3 315x3 350x3,3,3
SLDL: 3 warms, 245x5 265x5,6
Drop set: 185x15
Verticle LP: 1 warm, 180x20,26
Calf raise ss
with low abs: 4 x
10 min cooldown.

Chest and arms.

New rotation and will be leading of with flat db presses from now on.
I will be using a rep scheme to slowly bring this up.

Flat db press: 3 warms, 85x8,8,10
In bar press: 2 warm, 175x8,8 dropset
Chest dips: 4 sets to failure
Barbell curl: 2 warms, 80x8,8,12
Tri pressdown:  2 warms, 75x8,8,9
Stand db curl ss
with Db ext: 2 x
15 min cardio.

Deload on the legs:

Still feeling beat up from two days ago from the leg workout, so this came at the right time..   Moving forward, I will be keeping the 3 day split, but to train every body part every 4th or 5th day instead of squating every 3rd or 4th..  This will give more focus to the upper body..

Squat: 3 warms, 275/3 285/3,3,3
4inch deficit deads: 3 warms, 295/5 315/5
Drop off sets: 225/10,10
10 min cooldown


2/20/13
Back and delts.

Deload on the OHP and the mixed up the rep ranges a bit for kixs.
Solid workout and moving forward I will keep in the OHP and try for 200 pounds
the new goal.

Lat pulldown wide: 3 warms, 140/10 150/9 140/10 120/12
1 arm db row: 2 warm, 85/10 90/12
Bent over row: 1 warm, 135/10,15
Rope pulldown: 1 warm, 130/12,11
Stand OHP: 2 warm, 125/5 130/5,8
Rear delt raise: 2 warm, 35/11,10 drop set
10 min cooldown.

Legs.

Singles for the squats today.  I promised that I would stay within the range of the program, but felt like pushing it.. 385 for three singles was called for but I strayed! lol

Squat: 4 warms, 315/3 355/1 385/1 415/1 385/3
Drop sets: 315/5 225/10
Trap bar deads: 3 warms, 315/5 335/5
Drop set: 275/10
10 min cooldown.

Chest and arms.

Deload for the bench.  But I do say that the higher reps really did fatigue things lol...and showed on the in db press.

Flat press. 4 warms 205x5, 9, 9
In db press. 1 warm 85x8, 7, 7 drop set
Flat fly. 50x12, 11, 10
In db curl. 2 warms 35x10, 10 drop set
Tri bar ext. 2 warms. 70x10, 9 drop set
Cable curl ss. 60 70 70
Wirth rope press. 35 45 45

Back and delts

Happy to do 2 singles with 185 in the ohp.. pr for the moment.

Lat pull down wide.  3 warms 150x8, 8, 9.
Drop set. 120x12
Bent over row.  3 warms 175x10, 10, 12.
Drop set. 135x16
Rope pull down.  2 warm. 135x11, 10
Stand ohp. 3 warms 145x3 165x1 175x1 185x1, 1.
Drop set. 135x8
Rear delt lateral.  1 warn. 30x11, 12, 12
10 min cool down

Legs:

Just when your not feeling, BAM, you have a great workout. 

Squat: 4 warms, 315x3, 345x2 365x2,2,3
Drop set: 225x16
4inch deficit deads: 3 warms, 295x5,5,5
10 min cooldown.

Chest and arms....

Content with the test out for the press.  Keep in mind, I am stupid and don't have a spotter.  But the 280 is the most I have done in years..
I think moving forward I will either change the movement or reset because I have topped out for now.

Flat bench: 4 warms, 225/3 250/2 265/1 275/1 280/1
Drop off set: 225/7
In db press: 2 warms, 95/7,7
Drop off set: 75/1
Flat fly: 50/11,10,10
In db curl: 2 warms, 35/10,9
Ly Tri ext: 2 warm, 65/10,11
Cable curl ss
with Rope pressdown: 3x
10 min cooldown

Legs:

New round and time for the triples  Little tired going in, but did what was called for.

Squat: 5 warms, 325/3 345/3,3,4
Drop set: 225/15
Trap bar deads: 3 warms, 305/5 325/5,8
10 min cooldown.

Back and shoulders. 

Some nice gains today and felt good.  I laid off the OHP because today for the shoulders were not feeling it.  Too tight, so instead did a bunch of db laterals.

Lat pulldown.  3 warms, 145x8x8x10
Bent over row: 3 warms, 205x6x7x7  155x15
Rope pulldown: 2 warms, 130x12x12
Bench rear delts raise: 2 warm, 25x12 30x11x11
Stand side lateral: 25x15x15x13
10 min cooldown.

Legs, deload workout.

Good timing as my upper was tight and from yesterday all day at the ER for my daughter. I was still beat.  All is well though.

Squat: 4 warms, 285x5x5x5
4 in deficit deads: 3 warm, 275x5x5x8
10 min cool down.

Chest and arms:

Little short on time so I cut the arm portion short.  All in all did what was needed.

Flat bench: 4 warms, 225/3 245/2 260/2,2,2 
Drop off set: 185/15
In db press: 2 warms, 95/8,6 75/10
Flat db fly: 1 warm, 55/10,9
Stand db curl ss
with rope pressdown: 4 x
10 min cooldown.

Legs:

Another test out for squats and I think I am close.  Will continue to follow my program but stay within the boundaries of what is prescribe for the next two rounds before I try a single test again.

Squat: 5 warms, 335/3 365/2 395/1 425/1
Drop off sets: 315/5 225/12
Trap bar deads:  3 warms, 295/5 315/5,5
10 min cooldown.

Back and delts. 

Solid workout with the new rotation.  Really surprised how the OHP are going well and reaching
new bests with it.

Lat pulldown wide: 3 warms, 140/8,8,10
Bent over row: 3 warm, 195/6,8 drop set
Rope pulldown: 2 warms, 125/10,12
Stand OHP: 3 warms, 145/3 160/3,3,5 drop set
Side lateral ss
with rear db raise: 3 x
10 min cardio

Legs

Great round today with the doubles.. and I added in 4inch deficit deads.  A good challenge with
a great range of motion.

Squat: 5 warms 325/3 345/1 360/2,2,3    drop off set with 225
Deficit deads: 2 warms, 245/5,5,10
Sissy squat: 3 sets
10 min cooldown.

Chest and arms

Flat bench. 4 warns 225x3 245x3, 3, 3
In db press. 2 warms 90x8, 9. 75x10
Flat db fly. 50x10 52x10, 11 drop inti a push up
In db curl. 2 warm. 40x8, 8, 6
Ly tri ext. 2 warms 65x8, 8, 10
Cable curl ss
With rope press down
10 min cool down

Legs and new rotation.

After feeling tight from Tuesday wo, I was able to get it done today without pain.
Nice to bring in a couple of movements I have not done in a couple of month.

Squat: 4 warms, 295x3 325x3 340x3,3,3  drop off set with 225
Trap bar squats: 3 warms, 295x5x5x10
Bar Lunge 2 warm,  125/6,8

Back and chest.

After rest day always feels great to hit it..deload on the OH presses.

Rack pull ups: 2x
Pullups: 4 sets to failure
Db bench row: 2 warms, 80/10.9.9
Close pulldown: 2 warm, 130/10,11 drop set
Stand OHP; 2 warms, 125/5,5,6
Side lateral: 2 warm, 30/12,11 drop set

Deload on the squats, and took it easy since the back was a bit tight.

Squat: 4 warms, 285/5,5,5
Glute ham raise: 5 sets
Calf raises: 4 sets

Chest and arms.

Deload on the flat bench.  Solid training continues but feeling beat from yesterdays squat session.

Flat bench: 4 warms 205/5,5,10
Slight in bench: 2 warms, 185/8,8,7
Rack pushups: 3 sets to failure
Alt db hammer curl: 3 warm, 60/6 65/6
Stand tri ext cable: 2 warm 65/6,8 drop set
Con curl ss
with db kb: 2 x

Legs

Test out for squats.  Happy with the results and inspired to push forward.

Squat.  5 warms 315x3 335x2 355x1 375x1 390x1 405x2
Drop sets. 275x10 225x10
Rsldl. 3 warms 255x5 275x5, 5
Drop sets. 225x10 135x10

Back and shoulders

Nice workout with a faster tempo and the oh presses were on point with singles.

Pullups:  5 sets to failure
Db bench row: 2 warms 80/8,8,7
Db bent over row:  1 warm 65/13,12
Close pulldown: 1 warm 120/12 130/9,10
Standing OH press: 3 warms, 145/3 165/1 175/1,1,1
Drop off sets: 135/8 95/12

Legs

Hitting my stride and feeling better with each squat session.

Squat.  5 warms 315x3 335x2 355x2, 2, 3
Drop off squats. 275 225 135
Glute ham raise.  5 sets to failure
10 min cool down

Chest and arms day"

Singles were the focus and went well.  Gains across the board/

Flat press: 4 warms, 225x3 255x2 270x1,1,1
Slight in bar press: 2 wars. 185x9,8,7
In db fly 2 warms, 60x11,10
Alt db curl: 2 warm, 50x6 55x6,7  drop set
Rope ext: 2 warms, 55x6 60x6,7  drop set

Legs

After a day off and a few from squatting,  felt good..

Squat.  5 warms 315x3 335x3, 3, 5
Rsld. 3 warms 265x5, 5, 8 drop set
1 leg leg press. 1 warm 135x10, 13
10 min cooldiwn.

Back and shoulders

Pull ups.  5 sets to failure
Db bent over row.  2 warms 80x8 90x8, 7 drop set 65x15
Close pull down.  2 warms 140x10, 10
Standing Oh press. 3 warms 150x3 165x2, 2, 3. Drop set 135x7
Db alt front raise.  2 warms 40x6, 8
20 min cardio

Chest and arms - Legs

Lost track of time but too quickly recap.
Solid chest and arm day.  Hit my numbers and felt great.

The Friday was a deload ob squats. . Felt nice to back off but I threw in glute ham raises and still sore two days later.

Saturday was an off day and hitting back and delts later today.

Squat test out..
Although very happy with the gains, a 30 pound increase in about a month, the deads were are harder after the squats but get r done.. The highlight was the drop off set of 365 for a triple.  All in all, the gains are coming back and the goal is to break a PR by April.

Squat: 4 warms, 315/3 335/2 355/1 375/1 395/1  365/3
Deads: 3 warms 315/2 340/2,2
1 leg leg press: 1 warm 125/10,12


1/15
Chest and arms

Flat bench: 4 warms, 225/3 245/3,3,3
Slight in bar press: 2 warms, 185/8,8,7
In db fly: 1 warm, 50/12 55/13
Alt db curl: 2 warms, 50/6,6,8
Tricep dips: 1 warm, 2 chains/9 3chains/ 8,7
Con curl ss
with db kb: 2x
10 min cooldown

Great round today and nailed it..Brought back GM and walking lunges as I havent done either in a long time.
Started off easy with them.

Squat: 4 warms, 285/3 315/3 335/2 350/2,2,3
Good mornings: 2 warms, 145/4 165/5,5,10
Walking db lunge: 2 warm, 55/6,9

Nice first workout to the new rotation...

Bench: 4 warms, 225/3 245/3,3,3
Slight in bench: 2 warms, 175/8 185/8,7
In db fly: 1 warm, 50/12 55/13
Alt db curl: 2 warms, 50/6,6,8
Dips: 2 warms, 3 chains/6,6,7
Con curl ss
with kb: 2 x

After and extra day off to recoup, felt much better today and it resulted in a great workout.
New rotation but still with squats..  Hit the numbers prescribed...

Squat: 4 warms 285/3 315/3 330/3,3,5
Deadlift: 3 warms, 325/3,3,3
1 leg leg press: 1 warm 115/10,12

Chest and arms:

Deload for the chest today and used the fat gripz for fun.
Wow, they sure do make the training harder.. I also used them for the arms..

Flat bench fat gripz: 3 warms, 185/5 195/5,5,5
Chest dips: 1 warm, 4 chains/8,8,7
Flat db press: 75/10,10,8 65/11
Bar curl w/fg: 5 sets
Tricep press w/fg/ 5 sets

Didnt push it to hard, as I did what was prescribed.  Still coming off of the flu and wanted to listen to my body.

Happy with the workout.

Squat: 5 warms, 285×3 315×2 345×1 365×1,1,2

Deads: 2 warms, 275×5,5,5,5,5

Back and shoulders

Lat pd under.   3 warms 135x8 150x8, 10
Bent over row Oh. 3 warms 200x6, 7 155x16
Pip. 1 warm 130x12, 12
Stand OHP. 3 warns 155x2 175x1 185x1 135x9
1 arm upright row.  2 warms 55x8 60x10 50x12

Even though feeling more congested with a cough, got it done.
Skip the last movement for the fact of needed to catch my breath.

Squat: 5 warms, 305/3 325/2 345/2,2,2
Stiff legs: 135/10 x 6

Chest and arms.

Happy to train today coming off this lousy cold.
Was content with the results.

Flat bench.   4 warms 215x3 235x2 255x1 265x1, 1, 1
Fat grip chest dips. 4 sets to failure
Flat db press.  75x10, 10, 9 drop set
Bar curl.  2 warm s 95x8, 8, 10
Triceps pressdown. 2 warms 85x 8, 8, 5
Stand db curl ss
With ly db ext. 2x