Back and Hams:

Deads: 3 warms, 275/6 295/4 315/3
Lat Wide: 1 warm, 110/10 115/9
Db Bench Row: 55/10,8
Close High Pull: 100/10,9
Leg Curl: 35/9,8,8 drop set (new bench, cant do as much weight but felt good!)

Chest and Tri's:

Flat Db Press: 2 warms, 85/6,6,6
Mid In Bar: 1 warm, 155/7,7
Dips: 25/7, drop set
Tri Press: 1 warm, 60/8,7
Db Ext: 25/9,8

Basic and to the point! This will be the approach over the next couple of months.

Well, I trained today. Felt good but it knocked me out. I will be doing a simple 4 day split and train 5 days per week for a couple of months. The goal is to gain some of the strength that had went down, and gain some more. It's all about the basics and during this time, keep the body weight no more than 15 pounds above contest weight.

Quads and Calves:

Leg Press: 3 warms, 450/8,8,8
Front Squat: 1 warm, 155/8,8
Leg Ext: 60/9,11 (new machine, dont need as much weight)
Calves: 5 sets

The show is over! And I am proud to say that I won the Battle of the Swords and captured my pro card. The feeling was great and I am happy that my family and clients/friends Rob and Anthony were there to help and motivate me.

My plan is to compete in a Pro Show with in the next 2 years, but the focus over the next few months is to go basic and build muscle. I think my condition is up to par for the bigs, but I need a more size. I will continue to post workouts but not until Wednesday, as I will take off a few days.

Last Depletion workout! Woke up a little tighter in comparison to yesterday. Content with the look and should be even tighter tomorrow.

Did 4 light sets of the following

Flat Fly
1 arm db row
Side Lateral Cable
Con curl
Tri rope 1 arm

10 min really light bike

And will do posing tonight for about 10 minutes!

Depletion workout for Chest, Delts and Tri's, plus 20 min light cardio

Did 3 sets of each between 12 and 15 reps

In Db Press
Flat Bench
In Fly
Delt Press
Rear Raise
Tri Press

Will pose later today!

Depletion workout for Back, Traps and Bi's, plus 20 light cardio. Will pose tonight.

Did 3 sets of each,
Bent Over Rows
Lat Pull Wide
Close Row
Db Shrug
Upright Row
Cable Curl
Alt Db Curl

Pretty good energy today from the carb up yesterday. Will be droping carbs with sodium each day until Thursday.

Leg Depletion Workout:

Performed 3 sets between 10 to 15 reps for each exercise. Just to get a slight burn/pump. Followed by 12 minutes light cardio. Hope to do some posing tonight.

Leg Ext
Leg Curl
Leg Press
Stiff Leg Db
Calf Raise

Feeling bloated and puffy, but as the week goes on, I will have slight drops of carbs and sodium and keep the water high. This should let things tighten up.

Light Cardio for 25-minutes, posing- 3 or 4 times at 5 minutes clips.

Feeling tired and watery from the sodium load. But should be refreshed as I bring in more carbs over the next two days.

Light Cardio, 25 minutes, and posing!


9*8*06

Delts and arms. Some posing

Side later ss
with Front raise: 3 x
Mid Db Press: 1 warm, 65/9.9.8
Bar Curl: 1 warm. 75/10,9
Close press: 1 warm, 125/10.8
Con Curl: 1 warm, 30/9
1 arm rope: 1 warm, 20/9

Weigh in: 145.5, BF: hand held=4.1 percent, calipers=2.9
Will take off Sat and Sun from training. But will pose and do light cardio.

Back, Traps and Calves, and posing tonight.

Combining the next couple of workouts due to taking off from training Sat and Sun. But I will pose more and do some cardio.

Pullups: 9,8,8,6
T Bar Row: 2 warms, 120/8 drop set
Lat Under: 1 warm, 95/10,9
1 arm row: 65/11
Db Shrug: 65/12,11,10
Calf work: 5 sets

Quads:

Today was the last real heavy leg training day! And it was a whopper.
Not a real long workout, but intense.

Leg Ext: 3 warms
Leg Press: 3 warms, 450/12 495/11
Front Squat: 1 warm, 155/11 175/9
Split Squat: 65/15,14,15

Chest:

Mid Db Press: 2 warms, 85/7,7,6
Flat Bar: 2 warms, 160/9
In Fly: 1 warm, 45/11,10
Dips: 1 sets

Hoping to get some posing in tonight!

Hams, Biceps, and some posing.

Lying LC: 2 warms, 60/8 65/6 drop set
Stiff Leg Db: 1 warm, 95/8,9
Ball LC: 15 reps
In Db Curl: 2 warm, 40/6
Preacher Curl: 1 warm, 70/9,8
Con Curl: 25/12,10

Delts and Tri's, some posing!

Seated side lateral: 2 warms, 35/7,7
Front Raise: warm up, 65/9,8
Mid Delt Press: 65/9,8 drop st
Db Shrug: 65/12,11
Tri Ext: 1 warm, 65/9,7
1 arm rope: 15/12,12
Dips: 1 set

Off day, but will pose tonight!

Plan on doing one more round of pictures this weekend.

Weigh in: 146, Hand held BF= 4.5. Both are nice drops and I am starting to feel tighter. I was hoping to add calories, but I dont think that will happen.

Will do back later today, and I am looking forward to posing only tomorrow as it will be a low carb day following todays last refeed day.

Back and Calves:

Pull ups: 9,8,8
T bar Row: 2 warms, 120/7,8
Lat Under: 1 warm, 110/9,8
Pullover: 65/12,10
Calf work: 5 sets

Quads:

Leg Press: 3 warms, 495/8 540/7
Squat: 1 warm, 185/11
Split Squat: 1 warm, 75/16
Walking Lunge: 1 set with 40

Nice workout today, back is sore!, So I lead of with the press.

Chest, some abs, and posing tonight:

I must give credit to dieting over a long period of time because strength has not decreased like in years past. Of course I am not as strong 20 pounds ago, but the strength is still good. And now that the body fat is low, I still need to be careful since the joints are not as cushioned.

Flat Bar: 3 warms, 195/8 205/6 drop set
In Db: 65/8,8,7
Dips: 25/11,7
Mid In Fly: 45/12
Some ab work.

Hams and Biceps and posing:

Single LC: 25/14 35/10,8
Lying Leg: 1 warm, 55/10,8 drop
Ball LC: 20 reps
1 arm Cable Curl: 2 warms, 27/7
In DB Curl: 1 warm, 30/8,10
Bar Curl: 45/15


8/28/06

Delt, Tri's

Push Press: 3 warms, 135/7,6
Side Lateral Cable: 1 warm, 22/10,9
Wide Up rows: 1 warm, 85/8,7
Front Raise: 45/14
Dips: 1 warm, 25/12,8,7
Db Ext: 25/10,8

Back and Calves:

First off, the my first contest promotion was great! We had a nice group of competitors and a decent turnout at the gate. I must thank everyone that was involved, and my wife and I are excited to do it again next year.
So, after a long day, I was looking forward to get home and relax with my family. But, the day did not end due to getting hit by another car on the way home. Long story short, the car is a mess, but I am ok. It was just upsetting that this had to happen. Anyway, with out much sleep, I still got in a good workout this morning.

Bent Over Rows: 3 warms, 185/7 drop set
Lat Wide: 1 warm, 110/9,7
Deads: 1 warm, 275/8 295/6
1 arm cable row: 1 warm, 50/9
Calf work: 5 sets

Quads and weigh in:

BW: 147.5, BF: hand held= 5.4 percent, down a little on the calipers, 2 weeks ago, total was 12.5, today it was 11.5 which still equal 3.9 percent. Need to drop 1 more MM, to hit 2.8 percent

Good workout today. I took a few pics of the legs after all pumped up.

Leg Ext: 3 warms
Squat: 2 warms, 275/7 285/6 drop set
Leg Press: 2 warms, 405/10
Walk Lunge: 2 sets with 45's

Tomorrow, day off because of the 1st annual Mid Atlantic Natural Muscle Classic.

Chest:

Flat Bar 3 warms, 175/10 195/8,6
In Db: 1 warm, 65/8,7
Dips: 2 sets
Mid Fly: 45/12,11
Little abs
Posing: 20 minutes

Hamstring, Bi's and little Abs:

Not sure what it is but this monring was a very good workout, as has been the past week. The only downfall is that I have not been practicing posing as much as I should. But I do see it picking up after this weekend due to the preperation of the contest I am promoting.

Single LC: 2 warms, 35/10
Lying LC: 50/10 55/7,6 drop set
Cable Curl: 2 warms, 55/9
Alt Db: 35/8,9
1 arm preacher: 25/14,12
Lower ab work 3 sets

Delts and Ticeps:

Another great worout today. Plus its a refeed day.

Push Press: 3 warms, 130/8,9
Side Lateral Cable: 1 warm, 20/10 22/8
Upright Rows: 1 warms, 80/8,7 drop with Front Raise
Dips: 1 warm, 25/12,10,9
Db Ext: 1 warm, 30/7
1 arm press: 15/12

8/21/06

Back: Strong workout today.

Bent over rows: 2 warms, 185/8,9,8
Lat Wide: 1 warm, 110/9 115/8
Deads: 1 warm, 275/8,9
Db Row: 65/12

Calves and abs.

Easy workout today. My wife worked and we then had dinner plans. So, I was able to squeeze in a little training.

Quads:

Great quad workout today!

Leg Ext: 3 warms
Squat: 2 warms, 275/6,6 drop set
Leg Press: 1 warm, 360/13,12
Walk Lunge: 2 set with 40's
Leg Ext: 75/15

Weigh In: 148 BW, 5.5 BF

Happy for where I am at! Strengh has been good up until this workout today, but I did train earlier than normal. Compared to last year at this point, I am leaner so I cant complain.

Chest and posing:

In Db Press: 3 warms, 75/7,7
Flat Db: 75/8 65/9,9
Dips: 25/9 drop set
Incline Fly: 45/10,11

Posing: 25 minutes

Biceps and Cardio:

In Db Curl: 2 warms, 35/7,8
Cable Curl: 1 warm, 50/7,8
Con Curl: 25/10,9

Bike, 15 minutes

Hams, little abs and posing.

Single LC: 2 warms, 30/11 32/8
Lying LC: 50/7,7 drop set
Abs: 5 sets

Posing: 25 minutes

Delts and Tri's

Push Press: 3 warms, 125/7 drop set
Side Cable: 1 warm, 20/9,10
Front Raise: 1 warm, 55/10,10
Dips: 1 warm, 25/11,9 drop
Db Ext: 25/10,10
1 arm press: 15/12

8/14/06

Back and Calves, Posing:

Bent Over Rows: 3 warms, 185/7,8,6
Lat Wide: 1 warm, 110/8,9
Deads: 1 warm, 275/8 drop set
1 arm db rows: 65/12
Calf work: 5 sets
Posing: 25 minutes

I did a short chest workout Friday morning and took off Saturday as I went to DC for my client Anthony and his show. The show was great and long!!!!
We got home around 12pm, so I was able to train Quads today.

Leg Ext: 2 warms,
Squat: 3 warms, 265/6,6
Leg Press: 225/15 315/15 360/12
Front Squat: 135/8,13
Leg Ext; 75/15

Hams and Biceps

Stiff leg bar: 2 warms, 225/6,5 drop set
Leg Curl: 1 warm, 60/10 70/5 drop set
1 arm cable: 1 warm, 22/11
Bar Curl: 1 warm, 75/8
Alt Db: 30/8,9

Practice routine a few times.

Off to D.C. tomorrow, hoping to train chest in the morning, then taking off Saturday (maybe)




8/9/06

Delts and Tris:

Db Press: 2 warms, 65/10 75/7,7
Shugs: 1 warm, 205/8,7 drop
Rear Lateral: 1 warm, 20/9,8
Close Grip Press: 2 warms, 145/8
Tri PressL 1 warm, 60/9,8
Kick Back: 20/14

Little posing at night, 10 minutes

Back and Calves:

Pull ups: 9,8,8 drop set with rack
DB Bench Row: 1 warm, 65/8,8
Deads: 2 warms, 275/10
Lat Under: 1 warm, 105/11

Calf work: 5 sets

Quads:

The latest trend I have found out is when I train past 1pm, I am a little more tired than usual. And still having the cold doest help. But all in all it was a good training day even though I didnt move a lot of weight.

Leg Ext: 2 warm ups
Squat: 3 warms, 265/5,5
Leg Press: 180/15 270/17 360/13
Walk Lunge: 2 sets with 40's
Leg Ext: 75 to failure

Rest Day, my son's baptism!


8/5/06
Chest:

Not a bad workout, but I had a busy day and still feeling a little sick.

Mid Bar Press: 3 warms, 175/10 185/8,8 drop set
Dips: 25/9,8 1 set without weight
Flat Db: 65/7 55/9,7
IN Db Fly: 40/12,12
Upper ab work: 3 sets

8/4/06

Hams and Bi's

Stiff Leg Bar: 3 warms, 205/8, 225/5 drop set
Leg Curl: 1 warm, 60/9,65/7 drop set
1 arm cable curl: 1 warm, 20/14
Alt Db CUrl: 1 warm, 35/8,7
Bar Curl: 65/12,9


Weigh in, 150, 6.4 BF

Delt and Triceps

Db Press: 2 warms, 75/7,6
Shrug: 2 warms, 205/7,6 drop set
Rear ss Side Lateral: 2 x
Close Grip: 2 warms. 145/7 drop
Tri Press: 1 warm, 60/9,8

Low ab work, 3 sets


8/2/2006

Back and Calf

Pull ups: 1 warm, 9,8,6 drop with rack pull up
Db Bench Row: 55/10,10,9
Bar Deads: 1 warm, 225/8,10
Lat Under: 85/12 95/12
Calf Work: 5 sets

Quads:

It was an effort getting the quad workout in. I did take it easier than normal but still effective.

Leg Ext: 2 warm ups
Hack: 3 warms, 225/8,10
Leg Ext: 2 sets to failure
Leg Press: 2 warms, 360/12 rep was to failure.



7/31/06
Chest:

Sick still from the weekend. Cut back a little bit, but overall a good workout.

Mid In. Bar: 3 warms, 185/8,7,6
Flat Db: 65/10,9,8
Dips: 2 sets

Hams and Biceps

Stiff Leg Bar: 2 warms, 175/10 195/8,8
Leg Curl: 1 warm, 60/9 65/5 drop set
Preacher Curl: 2 warms, 80/8,8
Alt Db Curl: 30/8,8
1 arm cable: 15/14


7/29/06
Delts, Triceps, some posing in the eve.

Db Press: 2 warms, 65/10, 75/7,6
Bar Shrug: 2 warms, 205/6,6 drop set
Side Lateral ss with Rear raise: 2x
Close Grip Bench: 1 warm, 135/10,9,8
Tricep Pressdown: 1 warm, 60/10,9

Rest Day, but will do some posing!

Weigh in: BW=151, BF Device=6.7, Calipers: 3.8 total of 13. For the calipers, I hoping for it to go down, but in due time, I am pinching more skin then fat. So there may not be a change in the numbers

The BW goal is 150 at the 6 week mark, all is steady.



7/27/06

Back and Calves:

Nice workout today!

Pull Up: 1 warm up with Rack, 8,7,7 drop set with rack
Db Bench Row: 55/10,10,9
Db Deads: 1 warm, 105/8,7
Lat Under: 85/11,9
Calf: 5 sets

Quads:

Little tired prior to workout, so I change it up a bit.

Leg Press: 1 warm, 225/20,20,20,20,20
Squat: 2 warms, 225/9,10
Walk Lunge: 2 set with 35#

Was toast at the end!

Chest:

Mid Db Press: 2 warms, 85/10,8,6
Flat Bar: 1 warm, 175/8,7 drop set
Incline PIP: 50/9,9
Dips: 2 sets
Ab work: 4 sets


7/24/06

Biceps and Bike for 15min.

Short Curl Bar: 3 warms, 90/8,7
Con Curl: 25/12,11
Cable Curl: 45/10 50/9

Hams and Posing

Leg Curl: 2 warms, 65/10 75/5,4 drop set
Single LC: 1 warm, 25/12, 27/9
Ball LC: 2 sets
15min of posing

7/26/06
Delts and Tri's:

Seated Side Lateral: 2 warms, 30/10 35/7 drop set
Front Raise Bar: 1 warm, 65/10,10
Mid Delt Press: 65/12,9,8
Db Shrug: 65/12,10
Tri Bar Ext.: 65/12,9,8
1 arm rope press: 15/10,10
Dips: 1 set

Weigh In!

BW: 152.5, up 1/2 #, BF: 6.5, down 1/2 percent. Happy with the look. The weight goal is to be at 150 at the 6 week out mark and too hold it for a couple of weeks.
The picture is starting to become more clear now. From one week out, I would like to lose 4 to 5 more pounds of fat to put me at 147-8. Thats if the hand held device is accurate.

Back and Calves:

Pull ups: 4 sets
T Bar Row: 2 warms, 130/9 drop set
Lat Under: 100/8,7 drop set
Db Row: 65/14
Calf: 3 workings sets

Quads:

I felt like squating a little bit heavier then normal and it felt great. I will continue to squat as long as the knee and back are ok!

Leg Ext: 2 warm ups
Squat: 3 warms, 275/4,5 drop set
Leg Press: 270/12 360/12 450/10
Split Squat: 65/15,17
Walk Lunge: 35 x 1

Chest and Abs:

Great chest training today.

Mid Db Press: 2 warms, 85/9,8,8
Flat Bar: 1 warm, 170/9.8.8
PIP: 50/9,9
Dips: 2 sets
Ab work: 4 sets

Bi's and bike for 18 minutes

Bar Curl: 2 warms, 85/9 90/9
Con Curl: 30/10,9 drop set
Cable Curl: 1 warm, 50/8

7/17/06

Hams and Abs:

Leg Curl: 2 warms, 60/10 70/8,7 drop set
1 Leg Curl: 1 warm, 25/11,9
Ball Leg Curl: 2 x
Some Abs

Delts and Triceps:

Seat Side Lateral: 2 warms, 30/9,8,9
Front Raise: 1 warm, 65/9,9
Mid Db Delt Press: 65/11,8,7
Db Shrug: 65/12,10
Rope Press: 1 warm, 40/11,8
Bar Ext: 1 warm, 65/11,10
1 arm press: 15/12




7/15/06

back and calves:

Lat Wide: 3 warms, 130/9,8,8
T Bar: 2 warms: 130/8,8
1 arm row: 65/11,10
High Pull: 35/13,12
Calf work: 5 sets

Weigh in:

BW: 152, BF calipers: total # = 13, %=3.8, Hand Held: 6.9

Happy with the results. The goal is too lose a little bit more and hold it and maybe start eating more!

Quads:

Leg Press: 3 warms, 540/10 585/5 405/16
Front Squat: 2 warms, 175/10
Split Squat: 1 warm, 65/15,16
Leg Ext: 75/12,11

Chest:

Mid Inc Db Press: 2 warms, 85/9,7,6
Flat Bar: 1 warm, 165/8,9 drop set
In PIP: 50/9,10,10
Dips: 1 set
Upper Ab work: 3 sets

Bi's and posing

Bar Curl: 2 warms, 85/8,8
Con Curl: 30/10 25/12
Cable Curl: 45/10,10
Posing: 15 minutes

Hams and Posing

Leg Curl: 2 warms, 60/10 70/7,6 drop set
Single LC: 1 warm: 25/10,9
Ball LC: 2 x
Posing: about 15 minutes

Delts and Tri, abs

Side lateral: 2 warms, 35/10 40/6 drop set
Front Raise Bar: 1 warm, 65/10,8
Mid Db Press: 1 warm, 65/10,9
Db Srug: 65/12 75/9
Tri Bar Ext: 1 warm, 70/10,8 drop
Rope Press: 30/10,8 drop set
Low ab work: 3 sets

Back and Calves:

Lat Wide: 3 warms, 130/8,7
T Bar: 1 warm, 120/9,8,9
1 arm db: 65/12,10
Pullover: 65/13
Calf work: 5 sets


Quads:

Great workout, really pushed since the knee was feeling better.

Leg Press: 3 warms, 540/9,8 450/15
Squat 2 warms, 245/8,8
Leg Ext: 75/18,14
Walk Lunge: 30/16

7/8/06

Chest and Abs

Flat Db press: 3 warms, 95/6,5 drop set
In Db press: 65/10,9,9
Dips: 2 set to failure
Flat Fly: 40/10,10
Ab able Pull: 3 set

Hams and Bi's

Stiff Leg Db: 2 warms 95/10,11,9
Leg Curl: 1 warm, 60/7,6 drop
In Db Curl: 2 warms, 35/10, 40/6
Bar Curl" 65/10 70/10,9
1 arm cable: 15/12,12

Finished with some posing. Starting this weeked, I will pose at least 2 x per week.



7/5/06
Rest Day

Delt, Tri's, abs:

Push Press: 3 warms, 135/8.7
Side Cable: 1 warm, 22/10 drop set
Front Raise Bar: 1 warm, 55/11,10
Weight Tri Dips: 1 warm, 25/12,10,9,8
Db Ext: 30/8,7 drop
Low ab work

Back and Calves:

Bent over row: 3 warms, 185/8 195/6 drop set
Lat Over: 2 warms, 115/8,7
Deads: 225/6 275/6 295/6,6
Calf Weighted: 2 warms, 90/13,12 drop singles

Made it through 6 weeks of deads, 3 of them with just db's but happy! For the next 3, I will stay away from them, but bring in pull ups.

Quads:

Simple but very effective today. I keep the reps slower and more controled than usual due to my nagging right knee!

Leg Press: 3 warms, 475/10,12,11
Squat: 2 warms, 235/8,9
Walk Lunge: 30 2x


7/1/06

Chest and abs.

Flat Db Press: 2 warms, 75/10 95/6,5
Inc Db Press: 65/11,10,9
Weighted Dips: 25/11,10 drop
Flat Fly: 40/12,11
Ab Cable Pull: 3 sets

Hams and Bi's, weigh in!

BW: 154.5 BF hand held: 7.9, Calipers: total was 14. Down 1/2 since last time which equals still 4.8.

Stiff Leg DB: 2 warms, 95/10,9,8
Leg Curl: 1 warm, 55/10 57/7 drop set
In Db Curl 2 warms, 35/8,7
1 arm Cable: 20/10,8
Barbell curl: 45/17,16



6/29/06

Rest/ Some Posing

Delt, Tris and Abs

Push Press: 2 warms, 115/10 135/7,7
Side lat cable: 17/10 20/10 22/9
Wide Up Rows: 65/10 85/8,8,8
Tri Dips: 1 warm, 25/11,10,9
Db Ext: 30/9,7 25/10
Low Ab work: 3 sets

6/27/06

Back and Calves:

Bent Over Rows: 2 warms, 160/10 180/8 190/7,7
Lat Wide: 1 warm, 110/10 120/7 drop set
Deads: 2 warms, 275/6,8
Calves: 1 warm, 45/20 70/13,12 drop set

Quads:

Mix things up and it went well.
Diet note: Since I have been stuck at the same BW and BF, I will be adding a serving of carbs 2 x per week. This should stimutate the bf some more since I think the body is in slow down mode!

Leg Press: 3 warms, 450/10,11,12
Squat: 185/7 215/7 225/10 drop set
Wall Ball: 50/14,15

Chest and abs:

New routine for chest today, and the workout was a little bit fast due to the little guy with me.

Flat Db: 2 warms, 85/9,8,8
In Db: 65/10,9,8
Weight Chest Dips: 25/7,6 drop set
Flat Fly: 40/11,10
Cable Ab Crunch: 3 sets



6/24/06

Rest Day

Hams and Bi''s, and weigh in!

BW: 155, BF: 7.8
Content with weigh in, BF went down but weight is still the same. I feel slightly leaner week after week. 16 more weeks to go! The goal is to be steady at 150ish between weeks 10 and 8.

Stiff Leg Db: 2 warms, 85/10 95/8,9
Leg Curl: 50/8 55/8 57/6 drop set
Wide LP: 135/20,20
In Db Curl: 2 warms, 35/8,7
1 arm Cable Curl: 20/9,8

Delts and Tri's

Push Press: 2 warms, 115/10 125/8,8
Side Lat Cable: 1 warm, 20/9,10
Upright Row: 1 warm, 75/10 95/7 drop set
Weighted dips: 1 warm, 45/6,6 drop (first time for this, will use lighter weight nest time)
Db Ext: 1 warm, 30/9,8
Low ab work!

Back and Calves:

Started a new routine and will do this one for 3 weeks.

Bent Over Rows: 3 warms, 175/8,7,8
Lat Wide: 2 warms, 115/10 120/8
Deads: 2 warms, 265/6,6
Weighted Calf Raise: 5 sets

Quads:

NOt a bad workout considering how run down I have been for the past couple of days.

Squat: 2 warms, 185/8 205/8 225/8 245/8 185/12
Leg Ext: 90/12 100/10,9 drop
Leg Press: 225/16 315/15

I was spent when I was done!

Chest and Abs

Great workout today, because the energy was up due to eating more over the weekend.

Mid Bar: 3 warms, 185/8,8,7
Flat Db: 65/10,9,9
Dips: 2 sets
In Fly: 45/10,8
Ab pull: 3 sets

Hams and Bi's

Leg Curl: 2 warms, 60/10 70/8,7 drop set
Stiff Leg Bar: 2 warms, 195/10,9
Bar Curl: 2 warms, 95/6 drop set
Con Curl: 30/10,9
Cable Curl: 45/10,9


6/17/06

Rsst Day: Not planned, bur I worked all day then went to a contest at night.

Delt and Tri's

Db PRess: 2 warms 65/10,10,8
Side Lateral Ladder: 3 x
Db Shrug: 1 warm, 95/7,7 drop
Close Grip Bench: 2 warms, 150/8,8,7
Tri Press: 1 warm 60/9,8

Again, moved the weight by a few reps more.
Today was weigh in: 156 bw and 8.5 bf. Both numbers up! Not to worry, I will continue what I am doing for another week, and then I may add a re feed day in, to kick start my hormones to burn fat.
To compare to last years prep, I was at those numbers about 8 weeks out! This Saturday makes it 17. The first goal is 150ish at 8 weeks out.

Back and Calves;

Pretty good today and made a little progress from the last workout.

Lat Under: 2 warms, 120/9 130/8,8
T Bar: 80/10 105/10 130/8 drop set
Db Deads: 1 warm, 95/10,10
Lat wide: 100/12 110/9
Calves: 2 x 20 doubles, then seated singles for 3 sets

Rest Day!

And needed

Quads:

Great workout today.

Squat: 2 warms, 195/10,10,10,10,11
Leg Ext: 85/12 95/12 100/9 drop
Hack: 100/10 145/10 170/12
Step Lunge: 35/15

Chest and Abs:

Mid Bar Press: 3 warms, 185/8,7,6 drop set
Flat Db: 65/9,9,8
Dips" 2 x
In Fly: 40/12 45/10

Ab pulldowns: 3 sets



6/11/06

Hams and Bi's

Leg Curl: 2 warms, 60/10 70/7 drop set
Stiff: 2 warms, 185/10,9
Glute Thrust: 3x
Bar Curls: 2 warms, 85/10,8
Con Curl: 2 sets

Finished with outdoor sprints. 5 x

Delt and Tri

Db Press: 2 warms, 65/9,7,6
Side lateral ladder: 3 x
Db Shrug: 1 warm, 95/8,7 drop set
Close Grip: 2 warms,145/8,8
Tri Press: 1 warm, 60/11,10

Nice quick workout, finished it with some posing.

Back and Weigh in.

Same as last week, 155, 8 percent, but I feel tighter and I am not concerned.

Lat Under: 3 warms, 125/9,8
T Bar: 80/10 105/10 130/7 drop set
Db Deads: 65/10 85/10 95/11
Lat Wide: 100/12,11
Calf

Made some gains and pleased.
18 weeks pic now added,
http://franco_j.tripod.com/2006propics.html

Rest Day!

Quads:

Take caution today since I squated for the first time in a long time. The back is just about 100 percetn but the right knee is still off. All in all is was an effective workout.

Squat: 2 warms, 185/10,10,10,10,12
Leg Ext: 85/14 95/12,9 drop set
Hack Squat: 90/10 135/10 165/10
Step Lunge: 30/15

I will increase the weight on all movements next time.

6/6/06

Chest and Abs

Mid Bar Press: 3 warms, 185/7,7,6
Flat Db: 65/10,9,10
Dips: 3 sets
In Db Fly: 40/12,12

Really good chest workout today. Finished with weighted ab pulls.

Hams and Bi's

LEg Curl: 2 warms, 60/10 70/6 drop set
Stiff Leg Bar: 2 warms 175/8,9
Leg Curl Ball: 2 sets
Preacher Curl: 2 warms 80/9,8 drop with o bar curl
Con Curl: 30/9,10 drop with o bar curl

First time I did stiff legs in a long time. Felt good but my grip was weak!

6/4/06

Delt and Tri's

Stayed away from delt press today because the back was stiff.

Side lat: Ladder 3x
Front Raise/Rear SS: 3x
Db Shrug: 65/12 85/9,9 drop
Close Press: 2 warms, 145/8 drop set
Tri Press: 50/12 60/10,9

Back and Calf:

Lat Puldown, close/palms up: 2 warms, 120/10 125/8,7
T Bar Row: 2 warms, 120/8,8
Db Deads: 65/12 85/12,12
Lat Pulldown wide: 105/10,9
Calf and Ab work.

Not a bad workout, but my son joined me! So, I had a couple of extended rest periods.

Rest Day/Weigh in.

Current weight 155, the same as last week, but I am content with that because I dont want to lose to fast.

Body Fat, Hand held device, 8 percent again, which is fine, but calipers were down 1 point, and I am happy with that.

Quads:

Trained early today, about 9am, due to busy schedule. All in all a good workout and made some progress from last week.

Leg Press: 3 warms, 460/11 drop set
Front Squat: 140/10 150/10 160/11
Leg Ext: 77/15 87/12
Split Squat: 55/15 65/15

Knee was a little tender but I think its getting better.

Chest:

Great Chest workout today. Again made some progress after doing the same routine 3 x. I will change over to a different routine after my quad workout.

Mid Db Press: 2 warms,85/9,7,7
Flat Bar: 140/10 160/9,9
PIP Press In.: 50/10,11
Dips: 2 sets

Hams and Bi's

Made a few rep increases, pretty good workout.

Single Leg Curl: 20/14 25/14 30/12
Lying Leg Curl: 50/10,9,9 drop
Incline Db Curl: 2 warms, 35/8 40/6
Alt Db: 35/7,7
1 arm cable" 20/12

Delts and Tri's

Side Lateral: 2 warms, 35/10 40/8 drop set
Front Raise: 1 warm up, 60/8,10
Mid Delt Db Press: 1 warm, 65/11,9
Db Shrug: 65/15,14
Tri Ext: 1 warm, 70/9,8,7
Rope Press: 30/10,9,9

5/28/06
Back and calves:

Train in Ocean City. Didnt keep track of weight except for the deads

Lat Over: 5 sets
Hammer Close row: 3 sets
Deads: 135/12 225/8 315/4 225/12 (felt good, but 315 was really heavy!)
1 arm row: 2 sets
Donkey Calf: 5 sets


5/27/06

Rest Day

Quads and Weigh in:

Body weight: 154.5 and BF: 7.9
The last two weeks have been good but I am concerned with the rapid weight loss. I will reassess next weigh in. The caloires have been the same and I actually added the past week another serving of whey. Taking tomorrow off!

Quads:
Leg Press: 135/10 225/10 315/10 405/10 450/10, drop set
Front Squat: 135/10 145/8,11
Leg Ext: 75/14 85/12
Split Squat: 50/15 55/15

Nice pump and was carefull of back. For some reason, the knee was hurting again!

Chest:

Nice workout today, and I put my routine together! There will be tweaking, but I like what I have come up with. I will be 20 weeks out from this Saturday and the diet is going well. I will weigh in tomorrow, and take pics within the next week to compare them from 5 weeks ago.

Mid Db Press: 2 warms 65/10 85/8,8,7
Flat bar: 135/10 155/9,8
PI incline press: 45/10 50/9
Dips: 12, 11

Made some rep increases from last week.

Rest Day!


5/23/06

Hams and bi's

Single Leg Curl: 17/15 22/15 27/13
Lying Leg Curl: 50/9,8,8 drop set
Incline Db Curl: 2 warms, 35/8,9
Alt Db Curl: 35/9
1 arm cable: 20/12,12

Completed a few extra reps with the some weights this time. Good workout.

Delt and Tri

Side lateral: 2 warms, 3035/10 40/6 drop set
FR Bar: 1 warm, 55/10 60/8
Db Delt Press: 1 warm, 65/11,10
Db Shrug: 65/12,11
Tri Bar Ext: 1 warm, 75/9,6 drop set
Rope Press: 30/9,8,7

Ab work


5/21/06

Back:

Lat over: 2 warms, 120/9,9,8
Db Bench Row: 55/10,10,9,8
Close Row: 95/11,11,10
Db Deads: 65/12,12

Made some progress from last back workout and tried db deads.

Quads:

First time I trained them in 13 days! Plus, I did an early morning workout do to busy schedule today. So I took things really easy!

Leg Press: 1 warm, 180/20,20,20,20,21
Front Squat: 65/10 85/10 105/10
SS with
Split Squat: 40/10,10,10

Felt pretty good after, I am curious to see if there will be soreness tomorrow, even with the light weight. I plan on using this routine but adding weight and maybe one more movement.

Rest Day/Weigh in

BW: 157, BF:8.5

A 3 pound loss and close to 1 percent bf loss in 2 weeks
I will use the calipers later to day.

5/18/06

Chest:

Not bad, little tired going into the workout. The strength was down, but I was content with the workout.

Mid In Db: 2 warms, 85/8,7,6
Flat: 135/10,11,12
In Db PI: 45/10 55/9,9
Dips: 2 sets

Hams and Bi's

Single Leg Curl: 15/15 20/15 25/14
Lying Leg Curl: 50/7,7,7 drop set
Incline Db Curl: 2 warms, 35/7,9
Alt Db Curl: 35/8
1 arm cable: 20/10,11

Little ab work.

Good workout today. With biceps not a priority muscle, I can really focus on the hams.

First day I worked out in alomst 2 weeks! I am glad that I took the proper rest to heal the back, plus taking a break was good mentally also. I was feeling guilty but now the batteries are recharged and ready to go.

I am still doing a 5 day split but with a couple of changes. I am doing tris with delts and hams with bi's. This will spread things out a bit and give a new flavor to my training. Today I did delts and tri's

Side lateral: 2 warms, 35/9,9,10
Front Raise: 45/10 55/9,9
Delt Press: 45/12 55/10,9
Db Shrug: 65/12,11
Tri Ext: 55/12 75/8,6 drop
Rope Press: 30/9,8 drop

Almost one week that I have not trained, and it looks like I will give it another week.
Its frustrating, but I need to heal properly.

I will weigh in tomorrow, because I am still eating pretty clean.

Rest Day/Weigh in!

Drop 1/2 pound so I am down to 160 with 23 weeks to go. Also, my BF with the device read 9.5 this morning and total calipers was 17. Pleased with current results. Now I need to heel the back, and plan on resting/no workouts for a few days.

Chest:

Feeling a tad better, but still a long way to go. I will have to modify my quad and back routines for the upcoming weeks.

Mid Bar Press: 3 warms 185/9,7,7 drop
Dips: 3 sets
Inc. PIP: 45/12 50/9 45/10

Pretty good chest workout. Didnt push it though. I am planning on taking at least 2 days off before I train my back. But when I do, no rows!

Quads:

Woke up this morning feeling more stiff! Its well over a week since I hurt my back and still about the same. So I still trained quads, but very lightly to get the blood flowing. Came away feeling ok and not making it worse.

Arms:

Preacher Curls: 2 warms, 80/8,8 drop
Close Grip: 2 warms 145/8 155/8,8
Alt Db: 35/10 40/8,7
Tri Press: 55/10 70/10,8
Con Curl: 35/14
1 arm Press: 17/15

Nice arm workout today. I started V12 yesterday and the good pumps are kicking in.
I avoided standing bar curls to protect the low back. I came away from this workout not making it worse.



5/1/06

Hams and Delts:

Leg curl: 2 warms, 60/10 67/6,6 drop set
Single stand curl" 20/12 22/12 25/10
Upright row O bar: 2 warm, 95/8,9
Side Ladders: 3 x
Low Delt Press: 1 warm, 65/10,9,9

Pretty good workout, back is still tight and sore.