Back and hammies:

Due to a strange work schedule today, I trained very early. Had to get it in.
Since it was back day with heavy deads, I knew that was not going to happen, as almost every morning I am stiff. So I keep the same movements, but did the deads last and on a plate for added range. I actually made gains on the pullups and most of the entire workout. Picked up steam at the end and finished with ab work.

Pullups: 5 sets failure
Db bent over row: 1 warms, 85/8 90/8,8 drop set
Rope pulldown: 1 warm, 110/11,9
Dead from plate: 1 warms, 225/10,12
Leg curl: 1 warm,s 50/6 60/6 62/6 2 burnout sets.

Side ab work: 6 sets
17 min cardio

BW: 162.5 (-.5 in two weeks, last week reading with a mistake)
All in all in two months, body weight has dropped 10 pounds. No reflections on strength as most of it is body fat reduction.

Chest and tricep workout:

Energy was high and it was a solid workout. Made some gains, but nothing to exciting today. The chest dips keep on improving, but most likely due to losing a few pounds. Pump was on so all is well.

Flat bench press: 3 warms, 225/6 235/5 240/5 burnout set
IN db press: 85/8 95/7,6 85/8
Chest dips with weight: 4 sets to failure
In db fly: 45/11,11
Tricep pressdown: 2 warms, 75/8 80/8
Db ext: 30/8 25/9 20/11
1 arm pressdown: 15/12,11

17 min cardio

Quads and calves:

HOT Damm, wrecked dem quads today and felt great start to finish. Made PR's on Hacks and Walking Db lunges. Just a good combo of exercises.

Hack squat: 3 warms, 315/9 340/6,5
Squat w/chains: tot weight: 225/8 245/8 265/8 275/8
Walk Db lunges: 55, 65, 70
Sissy squat w/weight: 30/15 40/17,15
Calf work: singles for 5 sets

Upper abs: 5 sets
10 min cardio cooldown.

Monday

Shoulder and bicep workout:

Nice finish to this round aa all the workouts were solid. Just one more time through, then I will do a new version of the 4 days rotation.
Made gains or increased the weight on everything. This workout is usually a faster tempo due to the smaller muscle groups. I did add 1 more sprint to hit 10 sprints. The one more is hard, LOL

Db delt press: 3 warms, 85/6,6,6
Side lateral cable: 1 warm, 20/10 22/10 drop set
Front raise db: 1 warm, 35/8 37/8 drop set
Close grip bar curl: 2 warms, 95/8 105/6,7
Hammer curl: 1 warms, 40/8 42/8
1 arm cable cur; 17/12,12

HIIT cardio
2 min warm
10 sprints
5 min cool


Tuesday the 3rd

25 min moderate cardio

Back and hammy workout:

Slamming today, and fried my back. Did more reps for pull ups but still off from months ago. Gains across the board and the energy was high as a push it on the deads. Yes, it was a workout fueled by USP Labs Jacked!!.

Pullups: 4 sets to failure
Deads: 2 warms, 365/6 395/5 405/4 275/11
Bent over db row: 1 warms, 85/8,8,8
Rope pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/6,6 2 drop sets

17 min cardio

March Changes"
Diet is pretty much the same.
Cardio is increased by 1 more sprint and minute to the steady state. So I am at 10 sprints every 5th day, and doing 17 min ss.
Supplement, going to bring back Powerfull and AP by USP Labs.
Happy with the results so far and just going to continue to plug away.

Chest and tricep workout:

Great workout today and made gains throughout. I led off with the flat bench instead of incline db for the simple reason of seeing if I would be stronger or not on the incline. My thoughts were dead on, and I realized I need to be more warmed up doing the dbs. So in short, I feel I get more out of the incline db press as a second exercise. Who knows? Felt stronger as the workout progress and nailed the chest dips with chains.

Flat bench: 3 warms, 225/6 235/5,5
In db press: 1 warms, 85/8 95/8,7
Chest dips with chains: 2c/10,9 1c/9 bw/10
Tri pressdown: 2 warms, 77/8,7
Db ext: 25/10,8 20/11
1 arm pressdown: 15/12,11

16 min cardio

Quads and calves:

This has become one of my favorite quad routines. It hits everything from all angles and leaves me limping!!! Hit a PR on hacks and still had some in the tank. But I took care of that with the squats with chains. Gains all around.

Hack squat: 3 warms, 315/6 325/6,6
Squat with chains: tot weight, 225/8 245/8 265/8,8
Db walk lunge: 50, 60, 65
Sissy squat with weight: 20/15 30/15,15
Calf work: singles for 5 sets

Low ab work: 5 sets
10 min cardio cooldown

Weight: 166(-1.5 from two weeks ago)

Wed: Shoulders and biceps:

First off, my back is sore all around. The back combo was dead(no pun attended) on yesterday!
Great workout today and brought in the side lateral cable raises. Great feel from them. The best part was the increase in bicep work. Happy that the forearm is healing nicely. Great week of workouts.

Db delt press: 3 warms, 85/6,6,5
Side lateral cable: 1 warm, 17/10 20/10 drop set
Front raise db: 1 warm, 35/8,8 drop set
Close grip bar curl: 2 warms, 90/6 100/6,7
Hammer curl: 1 warms, 35/8 40/8
1 arm cable curl: 15/12 17/12

HIIT cardio
2 min warm
9 sprints
5 cool down.


Today: rest day, cardio for 25 minutes

Back and hamstrings:

Nice solid workout and brought back pullups and reg deads. Wow! when you are away for a while it sure does show in the numbers. Even though I didnt do many pullups, but when done the right way, the best pump comes from them.
Did a little more volume with this workout and that is the plan!

Pullups: 4 sets to failure.
Deads: 2 warms, 365/6 385/5,5 275/10
Bent over db row: 1 warms, 75/8 85/8,7
Rope pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/6,4 2 drop sets

Upper ab work: 5 sets
16 min cardio

Cheat and tricep workout:

Nice start to the workout and the energy was high. Boy, doing tri's after chest there is not much left compared to doing them after delts. But the bottom line is taking them to exhaustion. Mission accomplished. This 4 day split has a bit more volume then before.

In db press: 3 warms, 95/6 105/6 95/8
Flat bench: 2 warms, 185/8,7
Chest Dips: 2chains/8 1chain/9 bw/10,9
In db fly: 45/11,10
Tri pressdown: 2 warms, 75/8,8
Db ext: 25/10,13,12
1 arm pressdown: 15/12,11

16 min cardio

Quad and calves:

Hitting it like Jolten Joe today, and back in the swing. New version of the 4 day split and really looking forward to pushing it to the next level. Early morning workout but was fueled with Jacked. This stuff is the real deal. Hit a PR on Hack Squats. Three sets of 315 for 6 reps. All in all a great pump and burn. Finished with a newer version of sissy squats with weight. Lastly, did some abs!!

Hack squat: 3 warms, 315/6,6,6
Squat w/chains: tot 225/8 245/8 250/8,9
Walk lunge: 45,55,60
Sissy squat w/chains": 3 sets to failure
Calf work: singles 5 sets

Low ab work: 5 sets
10 min cooldown.

Shoulder and tricep workout:

Well, this is the last one non recorded workout. I did mix things up just a bit and lead off with standing push press. Boy they are tough. The one great thing was doing weight tricep dips. I did them first for the tri's and nailed a couple of sets with all the chains I have. Felt great! I did skip the HIIT today since the weight is still down from the stomach thing.

Push press: 6 sets
Side lateral: 5 sets
Rear delt raise ss
with bar shrug: 3 sets
Dips: 5 sets
Tricep pressdown: 4 sets

15 min cardio

Weight: 163 (-4.5)

After 1 or 2 rest days, I will start the new 4 day split I wrote out for myself. Its a switch in a couple of body parts plus a tad more volumes. I will run with this for 2 to 3 months, and then kick in more of a volume split. The 4 day is nice since its a hybrid of two schools of multi body part training and 1 x per week volume training.

Back and hamstring workout:

Another non recorded workout as the energy levels were better but still low!
I figure to be ok in a couple more days. Although the strength was off, the pump and feel was great. Changed it up a little bit and really focused on the squeeze.

Close grip pulldown: 5 sets
Rack deads: 5 sets
1 arm db row: 3 sets
Wide lat pulldown: 3 sets
Leg curl: 5 sets

16 min cardio

Chest and bicep workout:

Was tired going into the workout and stayed tired! Still feeling beat and recovery from the weekend illness. As I right this, I am feeling better so hoping tomorrows workout will be on point. The positive note was the bicep training was actually increased. So happy with that. Again, didn't keep track of the weights and reps.

Flat bench: 6 sets
In db press: 4 sets
Flat fly: 4 sets
In db curl: 5 sets
cable curl: 4 sets

16 min cardio

Monday: recovery day

Quads and calves:

Felt good to hit the weights today. Didnt keep track of what I did. Just wanted to get the blood flowing. Surprising the pump was really good and was happy with the end result of the workout.

Leg Ext: 5 sets
Leg press: 6 sets
Sumo Db squat ss
with Sissy squat: 3x
Calf work: 5 sets

10 min cardio cooldown.

Friday the 13th:

Great workout and made gains.

Seated barbell press: 3 warms, 195/6 210/4,5 165/10
Side lateral up/downs: 3x
Rear delt raise on bench ss
with Barbeel shrug: 3x
Tricep pressdown: 2 wamr,s 85/8 92/7 drop set
Tricep dips: 3 chains/10,9,8
1 arm rope pressdown: 15/12,13

HIIT cardio:
2 min warm
9 sprints
5 min cool

weigh in: 167.5(.5)

Saturday: Planned rest day.

Sunday: Need a rest day!

Since Friday night, myself and my family all came down with a stomach bug. Not pretty here in the Franco's! Its Sunday, and most of us are doing better. Food has been limited, but starting to eat a tad more. Hope to hit the weights tomorrow.
I have lost more than 5 pounds since my weigh in Friday morning. Mostly water weight.

Back and hammy workout:

Bring the onions man,as I nailed it today and the mind was on time. In layman's terms, really focused. I kept the partial deads in again, but this time I set the bar a tad lower, just to get more from the lift. Really pleased with the weight I moved and the rest of the workout was solid.

Lat pulldown under grip: 3 warms, 170/6 180/6,5
Partial deads: 2 warms, 405/6 455/5 475/6
Seated close row: 1 warm, 170/10,8 drop set
Db Pullover: 75/10,11
Glute Ham Raise: 3 x assisted
Db leg Curl: 1 warm, 45/10,10

16 min cardio.

Wed the 11th

Chest and bicep workout:

Really strong workout, and gains were made from last time. Actually, I cant even remember pressing the weight I did today, as in the past, the focus were on reps. Thereafter, doing the inclines was also a first. The bicep work continues to improve. The pump today was on from a faster paced workout.

Flat press: 3 warms, 225/5 245/5 265/3,2 drop set
In Db press: 1 warm, 95/8 100/8,6
Fly db fly: 50/10,12 52/10
Rack push up: 2 sets to failure
In db curl: 2 warms, 37/8 42/8,7
Cable curl: 1 warm, 50/10 52/10

16 min cardio

Monday: rest day, moderate cardio 25 min


Quads and calves workout:

Went into today's workout not wanting to go real heavy with the squats but to focus on reps and full arse range. So, instead, I did 10 sets of 10 reps starting at my body weight and increasing each set by 5 pounds. It felt great and gave a solid pump. Could have done heavier though. This scheme gave me an idea to ocntinue the 10 set scheme but to increase the weight each time out but to lower the reps. So I may do 10 sets of 8 rep but to have increments of 10 pounds. We will see.

Squat: 10 sets of 10 reps
Leg Ext: 2 warms, 85/8,12
1 leg, leg press: 1 warms, 115/10 135/11
Calf work: donkey, 2 warms, 90/12 115/12,10 drop set

10 min cooldown.

Shoulder and tricep workout:

Early morning session and the weight felt heavy. I was content with the first movement and felt much stronger at the end of the session. My weighted tri dips were really strong, so that was a positive Doing the sprints on the bike was a nice finish. Looking forward to sprinting outside instead!!!

Barbell shoulder press: 3 warms, 185/6 205/6,6 165/8
Side lateral: 2 up/downs 2 descending sets (just crazy rep stuff)
Rear delt raise/In bench: 1 warm, 20/10,11,10
Tricep pressdown: 2 warms, 85/8 90/8 drop set
Dips: 2 chains/11,10,10
! arm rope pressdown: 15/12,12

HIIT cardio
2 min warm
9 sprints
5 min cooldown

Back and hammy workout:

Great workout today as I tried partial deads from the rack today. The focus was on the back and not the hammies since I have been squating more, so I figured lets give these a shot for the next few workouts. I set the bar below the knee caps so I am getting some extension. They felt pretty good and it was a testing ground. the set with 500 was just a strain and not too much focus on the movement, I plan on doing reps with the mid 400 range. The rest of the workout was solid.

Lat pulldown palm up: 3 warms, 170/6 175/6,6
Rack deads: 2 warms, 405/5 455/5 500/3
Seated close row: 1 warm, 170/8,8,6 drop set
Db pullover: 65/10 75/10
Glute ham raise (assisted) 3 x
Db leg curl: 1 warm, 40/10 45/11


16 min cardio

Chest and biceps:

New routine, and I made gains from it. Last time I hit this was mid December and this time around did more weight and reps. A sorta PR on flat bench for recent years but it was heavy. Goal is to do 275 for 2 triples. But most happy about the increased reps on the second movement. The bicep work was good, as I have not tried incline db curl in a very long time. Not that strong with them, but it will come.

Flat bench: 3 warms, 225/5 245/5 260/3,3
In db press: 1 warm, 95/8,9,8
Flat fly: 1 warm, 50/10,11
Rack pu: 2x to failure
In db curl: 2 warm, 35/8 40/8
Cable curl: 2 warms, 45/10 50/10

16 min cardio

Feb 4th: Rest day

Moderate cardio for 25 min


Quads and calves:

New rotation today but kept the squats in! Form has been solid along with depth. The progress continues as I will keep on going with them. I even added close stance squats with chains. Man, these really fried them up after two movements and I did not rest up top. A plain ole kick arse workout today.

Squat: 4 warms, 315/5 335/5 345/4,4
Leg ext: 2 warms, 80/11,12
Close stance chain squat: tot = 175/10 195/10 205/11
Db Step ups: 55/8,10
Donkey Calf raises: 2 warms, 90/15,15,14 drop set

10 min cardio cooldown

Weigh in: 168(-1)

Nice pace to weight loss over the past month. Lost 4 pounds and getting stronger.

Shoulder and tricep workout:

Great workout today and made gains from last time! I lead off doing the db presses dogg crapp style. It was a topic brought up with my clients on my forum, so thought to bang it out. WOW, I forgot how hard it was. Sweet burn from the rest pause, and charged the rest of the workout.

Db press: 2 warms, dc set with 65's
Seated side lateral: 2 warms, 35/8 40/8 drop set
Upright row ss
with Db shrug: 3 x
CGBP: 2 warms, 175/8 195/6,6 drop set
Reverse pressdown: 50/10 55/9,9
Rope Ext: 25/12 27/11

HIIT cardio
2 min warm
9 sprints
5 min cool

Back and hammy workout:

Felt great going into the workout, but then fell into a funk for the first two exercises. I didnt really do less weight, but just wasnt feeling it after the first movement. I kept the rows a tad lighter to help. The pump was tight, and then I pushed it on my chain deadlifts on a plate. Finished strong.

Wide grip pulldowns: 3 warms, 160/8 170/8 150/9
Bent over row: 2 warms, 215/8,9 drop set
Dead with chains standing plate: tot weight 315/6 335/7,8,7
Rope pulldown: 100/12 105/10 100/11
Leg curl: 2 warms, 60/8,6 50/7 burnout set

16 min cardio

New month new focus!

In summary the diet has tighten up pretty well of late. And I plan on following my current plan until I need to kick things up a bit. What I have been doing is a simple carb rotation according to what is being trained and off days. Nothing fancy.
For the upcoming month I will be adding 1 more sprint to the HIIT cardio and 1 more minute to the steady state cardio. Just small changes to keep the engine burning.
The 4 day split will remain the same as strength is solid. But I will be bumping to a 5 day after I complete my 4 day split rotations. Lastly, for this month, just going to take it easy on most of the supplements. I will keep in the basics including pre workout stim and BCAA's but the others will take a back seat for the month. All in all happy where I am at.

Chest and biceps workout:

Great early morning workout with PR's on my incline db press and weighted chain dips. The bicep work was increased with weight and volume, so that is positive also.

In db press: 3 warms, 105/6 115/5,5 95/8
Flat bar press: 2 warms, 195/8 200/7 burnout set
Chest dips: 2 chains/11,10 1 chain/10,9
barbell curl: 2 warm,s 80/8 90/8,8
Rope curl: 1 warms, 40/10 45/9
1 carb high cable curl: 15/12,12

16 min cardio.

Quads and calves workout:

Plowed right through this workout. Made all gains, and the pump was great. Hit PR's on the Hack and Step lunge. Was short on time, but didnt make a difference from the effectiveness. This rotation was good and looking forward to moving onto the next. I will keep the squats as the focus and continue to progress.

Squat: 3 warms, 275/5 315/5 325/5,5
Hack Squat: 2 warms, 270/8 295/8
Bar step lunge: 1 warms, 160/6 180/6
Leg ext: 65/13,12
Calf work: singles dogg crap style

Ran out of time to do the cooldown!.

Rest Day from weights:

Moderate cardio for 25min

Weigh in: 169 (-1)

Shoulder and Tricep workout:

Nice workout today and mixed the delt movements a bit since my traps were sore from the deads yesterday. Felt strong so I pushed it a little on the press, and hit 95 for 5's. The tricep work continues to improve and content with it since just a couple of months back, both elbows were tender to the touch.

Db press: 3 warms, 85/6 95/5 85/6
Seated side lateral: 2 warms, 35/10 37/10 standing burn out set
Front raise barbell: 2 warms, 65/10 70/9
CGBP: 2 warms, 165/8 185/8,7
Reverse tri pressdown: 1 warm, 55/10 60/9
Rope ext: 25/13,12

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

Workout started off solid and then the hot tub fix it guy showed up. Well, the thing has not been running right for the last two months and needed to be serviced. Long story short, it cost me 500 beans to be fixed. Not happy! So when he told me this in the middle of my workout, I was p'eed off. I ended up doing deads sooner in the workout than later. Havent done heavies in a while and have been doing high reps with chains. Happy that I hit 425 for a double and 455 for a single. But now I will focus on them since I want to add 30 pound to each of those. The only other change going on are the lat pulldowns. I used a slighty wider grip then normal. I cant do as much weight, but boy, hit the outer lats great.

Lat pulldown wide: 3 warms, 160/8 165/8,8
Deads: 2 warms, 385/5 425/2 455/1 drop set
Db bench row: 1 warms, 75/9,8 droop set
Rope pulldown: 100/12,13,11
Leg curl: 2 warms, 60/7,7 50/8

15 min cardio

Chest and biceps:

Fantastic workout today and it was Jacked up!!
Seriously, if you haven't tried Jacked by USP Labs, and want a great pre workout stim, simply go for it. It keep the heart rate level but increases the intensity.

Made solid gains through out the workout and the bicep work continues to increase.

In Db press: 3 warms, 95/6 105/7,7 drop set
Flat bench with chains: tot weight=165/8 185/10,8 2 drop sets
Chest dips with weight: 4 sets to failure
Barbell Curl: 2 warms, 80/8 85/8 drop set
Rope curl: 1 warm, 35/10 37/9

15 min cardio

Sat the 24th

Delt and triceps

Db press: 3 warms, 85/7,6,6
Upright row: 2 warms, 65/9 70/9 drop set with db shrug
Rear delt raise seated: 25/10 27/70,9 drop set
CGBP: 2 warms, 165/8 175/8,8
Rev pressdown: 1 warm 55/10 60/8
Over cable ext: 40/12,12

HIIT cardio
2 min warm,
8 sprints
5 min cool


Sunday: rest
30 min moderate cardio



Quads and calves workout:

Rock the quads today, and pump/burn was kicking. Made solids gains and a PB on the bar step lunge and the hack squat. The squating continues with the progression series and the 315 felt just as easy as the 285 did. The plan is to keep it going till I cant no more! LOL

Squat: 3 warms, 275/5 315/5,5,6
Hack squat: 2 warms, 270/8 285/8
Bar lunge: 135/6 155/6 175/6
Leg ext: 65/12,13,13
Calf work: 1 warm, 3 chain singles for 3 sets, drop set

10 min cardio cooldown.

Back and hamstring workout:

Felt tired and just beat going into the workout.
The first movement helped getting the blood flowing and just matched what I did last time. Starting to feel it, I was able to do some positive work. Made gains on the bent over row, and really pushed the deadlifts with chains while standing on a plate. I really like this exercise and get more out of it. All in all, solid training.

Lat pulldown: 3 warm, 175/8,8 drop set
Bent over row: 2 warms, 235/8 245/7 drop set
Deads on plate with chains: total weight 285/8 305/8 325/9
High pulldown: 42/12,12
Leg curl: 1 warm, 50/8,9,8

15 min cardio

Chest and bicep workout:

Solid workout today and made gains from last time. A strange occurrence happened with the first set of 105's. My right arm just gave out on the press on the 5th rep. Not sure if I missed the tracking or what, but it wasn't from being too heavy as the second set I nailed a good 7 reps. Next time I will do a set of 95 bt since I feel the 20 # increase from 85 to 105 is too much. Bicep work was increased and slowly getting stronger. Hoping to be 100 percent by March.

In db press: 3 warms, 105/5,7,6
Flat bar press: 2 warms, 195/8,8 burnout set
Chest dips: 1 chain/10,10,9 drop set
Barbell curl: 2 warms, 75/8 80/8
1 arm cable curl: 1 warms, 17/11,9

15 min cardio

BW: 170 (1/2 loss)

Quads and calves workout:

WOW, just a great quad workout today, and continued on the progression of the squats. Made gains from last time, and the step bar lunges were a best for me.
I was toast when finished. The goal of the squat will be 365 for 3 sets of 5. And this will be done even if I am cutting calories.

Supplement note: I have been consistant with USP Labs Powerfull, and after a few days, the sleep is solid, and getting an extra boost during the workout.

Squat: 3 warm, 275/5 305/5,5,6
Hack squat: 2 warms, 270/8 280/8
Bar lunge: 1 warms, 135/6 155/8
Leg ext: 65/12,12,11
Single calf work: 1 warms, 3 sets with chains, drop set


10 min cardio cooldown.

Shoulder and tricep workout.

Really pleased with this new rotation as I did switch out a couple of movements, but the ones from last month plus, I left off just as strong or stronger. Plain and simple, solid workout. Finished up with sprints, and will be bumping them up next month. Things are rollin.

Db delt press: 3 warms, 85/7,6 75/8
Upright row cable: 2 warms, 60/9 65/8 burn out set with db shrug.
Rear delt raise seated: 25/10,11,10,9
CGBP: 2 warms, 165/8 170/8,8
Reverse pressdown: 2 warms, 55/9,10

HIIT cardio
8 sprints

Back and hammy workout:

Might good workout this morning. Low back was a little tight so I just did my deads at the end with a twist. I used the chains and stood on a 45# plate for greater range of motion. Happy with the starting point with the rows and I took a wider grip on the pulldowns. My back got full fast.

Lat pulldown: 3 warm, 175/8,8,8
Bent over row: 3 warms, 225/8 245/6
Deads on plate with chains: total weight 285/8,8,10
High pulldown: 40/12 45/12
Leg curl: 2 warms, 60/8,7 50.8

15 min cardio

Chest and biceps:

Great workout today and faster paced. It was cold in my gym! But I was also happy since I put down my new floor yesterday! I finally have a real gym rubber floor.
Anywho, onto the workout. A great start to this round and made some gains in comparison to over a month ago. Plus, the bicep work went well. It was light, but I see myself adding to the curls each week.

In db press: 3 warms, 100/8,8,7
Flat bar press: 2 warm, 190/8,7 burn out set
Dips: 1 chain/11,8 Bw/9,9
Barbell curl: 2 warms, 70/8 75/8
1 arm cable curl: 15/10,12,11

15 min cardio

Jan 16th

New round to the routine, but keep the squat progression in. Fantastic workout and great start. As I am writing this, I am sure from the workout yesterday. Great gains on the Hack and bar lunge and there was a drop in bw!

Squat: 3 warms, 275/5 295/5,5,6
Hack squat: 2 warms, 270/7,6
Bar lunge: 1 warm, 125/6 145/8
Leg ext: 60/14,12
Calf work: 1 leg, 5 sets

10 min cardio cooldown.

BW: 170.5

Wed the 14th

Shoulder and tricep workout:

Mad workout and made gains throughout. Really happy with the progress with this one and the triceps continue to improve. Thank you Super Cissus and Omega's.

Side lateral: 2 warms 45/8 50/6 55/5 double drop
Barbell shrug: 2 warms, 295/8,8 drop set with db's
Db delt press: 1 warm 85/9,7 75/9
Rope pressdown: 2 warms, 50/5 55/9 drop set
Bar ext: 60/11,10,10
Dips: 2 sets to failure

HIIT Cardio
8 sprints with warm up and cooldown


Thur the 15th
Rest day
Moderate cardio for 25 mins

Back and hamstring workout:

I mixed things up a bit again today as the low back is still tight. In addition, I have this knot under my scalp that is just irritating and needs to be relieved, LOL.
After getting the blood flowing the workout picked up nicely. In fact, I ended with deads standing on a plate. I did them.

Db bench row: 3 warms, 95/7,7 drop set
Lat pulldown bent bar: 2 warms, 120/9 125/9 drop set
Pullover: 1 warm, 75/12,12
Dead on the plate: 2 warms, 335/8,7
Leg curl: 1 warwm, 50/8 60/6 50/7 drop set

15 min cardio

Chest and biceps:

A knock out workout today and hit a personal best with db flat presses for 10 reps. Focused on higher reps for the lead off and gave way to a great pump. Bicep work is improving each time out. Starting to really roll!

Flat db press: 3 warms 100/10,9,7
Slight in bar press: 2 warms, 185/8,7
In db X reps: 3 sets with 65
Con curls: 3 sets
Cable curls: 1 warm, 50/10 55/8 drops

17 min cardio

Sat the 10th:

Cardio: 25 mins


Quads and calves:

Solid workout this morning. The low back is still tight so I took it easy with the squats. But this was a good start of a progression I will continue to do. The plan will be doing 3 sets of 5's and increase each time by 10 pounds. Will take it as far as possible. Increased the lunges as the knees are doing fine.

Squat: 3 warms, 275/5 285/5,5,5
Leg press: 1 warm, 450/9 495/10
Leg ext: 1 warm, 80/10,11
Walk lunge: 1 warm, 65/6,6
Calf work: 6 sets high reps

10 min cooldown

Shoulder and tricep workout:

Mixed things up a bit but stayed with the same theme of exercises, if that makes sense. Happy with the shrugs and the pain free tricep work. Kicked up the HIIT cardio again, and becoming more focused on the diet.

1 arm side lateral (leaning off pole: 2 warms, 40/8,9 2 burnout reg
Bar shrug: 2 warms, 295/7,7 drop set
Standing db press: 2 warms, 55/8,7 drop set
Rope pressdown: 2 warms, 55/8,10
Bar ext: 55/10,10,9
1 arm press underhand: 15/12,11

HIIT cardio
2 min warm
8 sprints
5 min cool

Back and hammy workout:

A mighty fine workout today. Faster paced and just ripped through it. Made some gains and I guess PR with the db bent over row. Just haven't done this exercise for very long. I was still cautious with the low back so I avoided have stiff legs, and just did them with chains and lighter weight.

Bent over db row: 3 warms, 105/8 115/6,6 drop set
Seated cable row: 1 warm, 170/10 180/8 170/10
Close pulldown: 125/10 135/7 125/9 drop set
Lying leg curl: 2 warm, 60/6 65/5 drop set
Stiff leg with chains(40 #: 2 warms, 245/8 255/10

15 min cardio

Jan 7th

Chest and bicep workout:

With my low back sore and stiff, I actually lowered the weight on the flat db presses. When getting into position, is simply hurts the area. So, I didnt go as heavy but still went to failure. Pump and burn was solid and happy I made the switch. Also, making nice progress on the bicep training. Added more weight to the movements, as the forearm is not that bad.

Flat db press: 3 warms, 95/10,9,8
Slight in bar press: 2 warms, 185/7,6 drop set
In db fly: 50/10 55/10,8
Rack pu: 2 x to failure
Con curl: 25/12 30/10 32/10
Cable curl: 35/10 45/10 50/10

15 min cardio
BW: 172

This is the first week of focusing on the diet. Just trying to clean things up, and its going well. Hoping to drop a few junk pounds by Feb 1st.

Quads and calves workout:

Early workout this morning and was up really early. So the initial motivation was not there. After warming up on the leg ext, I got the blood flowing and it was on.
I was content with the squat numbers for the time of the day. I did the 375 for only a single as 2 reps were the goal. I felt a slight spasm in the low back after the first rep then racked it. ouch. Its tight now but nothing serious. Really happy with the progression on the lunges, as the knees are not acting up.

Leg ext: 3 warms
Squat: 3 warms, 275/6 315/3 345/3 365/2 375/1
Leg press: 2 warm, 495/9 540/8 drop set
Walk lunge: 50/6 55/6 60/6
Calf work: 6 sets high reps

10 min cardio cool

Jan 5th

Shoulder and tricep workout:

Fast paced and nailed a couple of PB's. In general eating cleaner now as its time to rid of some junk weight. With the exception of my sons b day party this Sunday (having Spongebob!), this month will be clean.

Side lateral: 2 warms, 45/8 50/6 52/6 drop set
Barbell shrug: 2 warms, 275/8 295/6,6 burnout set
Db press: 1 warms, 85/8,8 drop set
Rope pressdown: 2 warms, 50/8,9,8
Lying cable ext: 1 warm, 40/11 45/10
1 arm db ext: 25/12

15 min cardio

Jan 3rd

Back and hammy workout.

Made nice gains and got my swole on. Really digging the db bent over rows. The low back was a little stiff so I didnt go crazy on the rom dead lifts. But was happy with the 3 - 6's

Db bent over row: 3 warms, 105/8 110/7,7 drop set
Seated cable row: 2 warms, 170/10 180/8
Close Pulldown: 120/10 130/10,10 drop set
Rom Deadlifts: 2 warms, 315/6,6,6
Leg curl: 1 warm, 47/8 50/8 drop set

15 min cardio


Today, Sunday the 4th.

Cardio 25 min.

Jan 1st

Quads and calves workout:

Mixed up the order today but used the same movements in the rotation. I do this at times when I am feeling a little tired or just want to. So instead of doing heavy squats, I did them close to last. Happy with the workout.

Leg Ext: 2 warms 80/10 85/11
Leg press: 2 warm, 450/8 540/8,9
Squat: 2 warms, 255/6 275/6
Db walk lunge: 45/6 55/6
Calf work, high reps: 5 sets

10 min cardio cooldown.


Jan 2nd

Chest and bicep workout:

Really solid workout today and made gain with the flat db presses. Match a personal best and hope to break it next time around. Also, happy with the added bicep work. It was light, but not painful in the forearm.

flat db press: 2 warms, 85/8 105/6 115/5,4
Slight in bar press: 2 warms, 180/8,8 drop set
In db fly: 1 WARM, 50/10 52/10
Rack push ups: 2 x
Con curl 3 sets
Cable curl: 3 sets

15 min cardio

Tues the 30th, Shoulder and Tricep workout:
Solid workout and a great start to make gains.

Side lateral: 3 warms, 45/8 50/6 drop set
Barbell Shrug: 3 warms, 255/6 275/7,6
Db delt press: 1 warms, 80/8 85/7 75/10
Rope Pressdown: 2 warms, 40/8 45/8 burnout set
Lying cable ext: 1 warm, 30/12 35/11
1 arm db ext: 20/12 25/11

15 min cardio

Wed the 31st.Total Rest.


Happy New Year everyone!

Back and hamstring workout:

Mixed up this rotation a bit and hit a winner. The pump was on and nailed some nice starting numbers. The best part was racking up a best with my stiff leg deads (my knee's are bent, so I guess you call them Romanian?).
The cold I was battling has faded away, and I thank green tea, LOL

Bent over db rows: 2 warms, 95/8 105/7,6 drop set
Seated cable row: 2 warms, 165/10 170/10
Close pulldown: 120/10 130/9,9 drop set
Stiff leg deads: 2 warm, 315/6 365/4 375/5 225/12
Leg curl: 1 warm, 45/9,8 drop set

15 min cardio

Feeling a little sick this morning so I just did some ab work and cardio.
Plus, my legs are still sore from the squats the other day. Need to rest.

Ab work
Cardio: 25 min

Chest and biceps:

Really boombastic workout for leading off the new chest routine. Actually did a best on flat db presses, and did some light con curls. Hoping that in a few weeks, I will bring in some heavier stuff. The chest was swole, and felt great.

Flat db press: 3 warms, 95/6 105/7,7
Slight incline bar press: 2 warms, 175/8,6 burnout set
In db fly: 1 warms, 50/10,10
Rack push ups: 2 x to failure
Forearm work: 3 sets
Con curl: 3 sets

15 min cardio

Quads and calf workout:

Decent workout considering I had a very long day yesterday and on X mas eve. Great times, but feeling beat today. Haven't squatted in a while, and I was content with the starting numbers. Pump was there, and it was an effective workout.

Squat: 3 warms, 275/5 315/3 345/3 355/3 drop set
Leg ext: 1 warm, 80/12 90/10
Leg press: 1 warm, 360/10 405/10
Walk lunge: 1 warm, 50/6.6
Calf work: high reps 5 sets

10 min cooldown

Shoulder and tricep workout:

The hits keep coming and a really solid workout. I reached my current max on the barbell shoulder press with out a spotter! LOL, Next time I need someone just in case. All other lifts were increased from last workout.

Barbell delt press: 3 warms, 205/6 225/4.4 drop set
Side lateral up and downs: 3 x
Front Raise ss
with Trap bar shrugs: 3 x
Tricep Pressdown: 2 warms, 82/8 92/8 drop set
Weighted Tri dips: 3 x
1 arm pressdown: 17/14.12

HIIT Cardio
2 min warm
8 Sprints
5 min cool

Christmas Day: Eat and rest!

Monday: rest from weight training.

Ab work
25 min cardio


Back and hammie workout:

Real solid workout today. Low back was stiff, so I changed some things around, but again, great pump and made gains. T bar row nailed a PB.

Lat pulldown under grip; 3 warms, 170/6 180/6 185/6 drop set
T bar row: 2 warms, 205/6 235/6,6 drop set
Rope pulldown: 110/12 120/10,9 drop set
Body weight hangs 2 sets for 1 min each
Glute ham raise: 4 x, assisted
Stiff leg db: 3 light sets

15 min cardio

Chest and forearm workout:

Mighty fine workout today and increases were present. Although my bench is on the weaker side, I was happy with the triple with 255. My goal is for 275. Other than that, hitting 95's on the incline was great since the chest with fatigue already.

Flat bench: 3 warms, 225/6 245/3 255/3 drop set
In Db press: 85/8 95/8,7 85/8
Slight incline bench: 3 sets X reps with chains.
Flat db Fly: 45/11,10,10
Forearm work

15 min cardio

Quads and calves:

Fantastic workout today as the goal was to hit a best with front squats before I move to reg squats. Simply put, I nailed it and I am ready to move forward!
365 for the single is in the books.

Front squats: 3 warms, 275/5 315/2 345/1 365/1 225/10
Leg ext: 1 warm, 75/10 85/11
Db sumo squat: 145/10 155/11 160/11
Db step ups: 55/8,10
Donkey calf raises: 2 warms, 135/14,11 2 drop sets

10 min cardio cooldown.

Thursday: Shoulder and tricep workout

Solid training and digging the seated barbell press for the delts. Its has less stress on the rotator than flat pressing.
Fast paced workout and increases with the iron again.

Seated barbell press: 3 warms, 185/6 205/5 215/5 drop set
Side lateral up and downs: 3 x
Front raise with db: 1 warms, 35/8 37/8
Tricep pressdown: 2 warms, 80/8 90/8 drop set
Tricep dips: 3 sets to failure
1 arm pressdowm: 17/12,11

HIIT cardio
2 min warm
8 sprints
4 min cool


Friday: off from weights,

Ab work
25 min moderate cardio

Back and hammie workout:

Pumptastic workout this afternoon and had some tude to it. Increased weights and or reps from last time, so all is good. T bars felt great as it was a PB for me without loose form.

Lat pulldown underhand: 3 warms, 170/8 175/8,8
T bar row: 2 warms, 205/6 230/6 180/11
Rope pulldown ss
with Db deadlifts: 3 x
Glute Ham raise assisted: 3 x
Db lying leg curl: 40/10 45/10,10

15 min cardio

BW: 172

Chest and forearms:

Ka-plow! Jacked up this morning, and felt fantastic. Moving forward with more weight workout to workout. Chest is a week spot for me, and never have been a strong at pressing. So all gains are welcomed.
And I am looking forward to training biceps really soon.
I got my swole on, LOL.

Flat bench press: 3 warms, 215/5 235/5 250/3 drop set
In Db press: 1 warms, 90/8 95/7 85/10
Flat db fly: 1 warms, 50/10 52/10
3 way push ups" 2 x to failure
Forearm work

15 min cardio

Quads and calves workout:

Well, you cant hit a home run all the time! LOL.
Long day yesterday, first we had the Team Franco Holiday, great time, and then watched the Cowboy game. So, long story short, I was exhausted today!
I didnt want to skip the workout, so I mixed things up a bit and really ended up with a decent little workout.

Leg ext: 3 warms, 80/10 85/10
Front squat with chains: 175/5 195/5 215/5 235/5 255/5 275/5 drop set
Leg ext: 70/12,11 burnout set
Calf work: 5 sets of high reps

10 min cardio cooldown.

Saturday the 13th

Shoulder and tricep workout:

Later in the day workout and most times when I train later, I am beat. Well, I was fortunate enough to receive Jacked in the mail today and was just excited to get it a whirl. I was on fire! After a few warm up sets, I was in direct focused mode and nailed the workout with gains all over. USP Labs nailed this one, good job guys.

Seated Barbell press: 3 warms, 185/6 205/5,5 drop set
Side lateral up/down: 3 x
Front Raise db: 1 warm, 30/8 35/8,9
tricpe pressdown 2 warms, 80/8 90.8 drop set
Tricep Dips: 3 sets to failure
1 arm pressdown: 17/13,12

15 min cardio


Today:
Ab work

HIIT cardio
3 min warm up
8 sprints
5 min cool down


TFB PART!!!!!!!!!

Back and hamstring workout:

Went into toady's workout more charged up as the low back is no longer stiff. So no hesitation was there for the rows, and put the db deads back in.

Body weight still at: 171.5 -172

Lat pulldown undergrip: 3 warms, 170/8 175/8,7
T bar row: 2 warm, 205/6 220/6 drop set
Rope pulldown ss
with Db deads: 3 x
Glute ham raise assisted: 3 x
Db leg curl: 40/10,11,11

10 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Tuesday the 9th:

Quads and calves workout:

Simply unconscious today. Faster paced workout, but it didnt slow my down one bit to making gains across the board. Front squats were on, and looking forward to going for a single really soon. Plain solid intense training today.

Front squat: 3 warms, 275/5 305/3,3 225/9
Leg ext: 1 warm, 77/11 82/10
Sumo db squat: 1 warm, 145/10,12
Db step ups: 50/8 55/10
Donkey calf raise: 2 warms, 90/15 135/12,11,10 drop set

10 min cardio cooldown.


Today, Wednesday off from weights, moderate cardio.

Shoulder and tricep workout:

Pow, a really great workout today. My lead off movement felt great and will be making gains on this to come. The best part was the work on the triceps and the burn that came with it. My triceps haven't been worked this much for months since the elbows have been sore.

Shoulder barbell press: 3 warms, 165/6 185/6 195/6 drop set
Side lateral: up and downs, 3 x
Front raise: 2 warms, 65/10,10
tricep pressdown: 2 warms, 75/8 85/8,8
Dips: 3 set to failure
1 arm press underhand: 15/14 17/12

HIIT cardio
2 min warm
8 sprints
5 min cool

Saturday: Rest day.


Back and hamstring workout:

Good workout this morning, but low back was a little stiff, so I didnt do th prescribed db deads. The pump ended up really good with the superset and happy with the first time in this round.

Lat pulldown under grip: 3 warms, 170/8 175/7,7
T bar row: 2 warms, 205/6 215/6 drop set
Rope pulldown ss
with Rack pullups: 3 x
Glute ham raise assisted: 4x
Db leg curl: 1 warm, 40/10 45/9,9

15 min cardio.

Chest and forearm workout:

Solid workout and good starting numbers without a spot. Faster paced workout and didn't want to slow down. Right forearm is not as tender, and the rest is helping. I hope to start training biceps lightly after the New Year.

Flat bench: 2 warms, 185/6 205/6 225/5 235/3 drop set
In db press: 1 warm, 85/8,7 75/10
Flat Fly: 1 warm, 50/9,9 drop set
3 way push ups: 2 x
Forearm work: 6 sets

15 min cardio

Quads and calves:

New rotation today and got busy with some front squats. Its been almost 2 months since I did these last, but handle some decent weight first time out, and have my goals set. Entire workout was solid and looking forward to next time hitting it to make gains.

Front squat: 3 warms, 225/6 255/6 275/5 295/3 drop set
Leg ext: 1 warm, 75/11 80/10
Db sumo squat: 1 warm, 135/12 145/12
Db step ups: 45/8 50/8
Donkey calf raise: 2 warms, 70/15 90/15,12,12 drop set

10 min cardio cooldown.

Shoulder and tricep workout:

Fantastic workout today even though it was on just one meal. Made rep and weight gain throughout. Again, I wore the elbow sleeves and they seemed to help. I swaped out tri ext with close press to test things out, and I was pain free doing the close tri bench press. I didnt do earth shakin weight, but was effective.

Db delt press: 2 warms, 75/8 85/6 87.5/7 dro set
Db shrug: 1 warm, 115/8,8 two burnouts
Seated rear delt raise: 25/10,11,10,10
Close grip bench: 2 warms, 145/8,8,9
Reverse tri press: 1 warm, 50/10 55/8 drop set

HIIT
2 min warm
7 sprints
5 min cool

Back and calves workout:

Great workout today and really pushed the higher reps (at least for me) and the pump was fantastic. Was able to bang out 315 for 11 on deads and may have had a couple more, but I was winded, LOL.

Lat pulldown wide: 3 warms, 175/8,8 drop set
db bench row: 1 warms, 70/10 72/10,9
Deads: 1 warm, 315/8,11
Str arm pulldown: 42/12,11
Leg curl: 1 warm, 50.8 60,8.7 drop set

12 min cardio cooldown

Chest and bicep rehab workout:

Fine workout today and made solid progress with a faster pace. I used two elbow wraps and they helped a lot! Thanks Bill. Kept the area nice and tight and was able to focus on the feel of each exercise. The best part was nailing more reps on each of the 4 sets of chest dips.

In db press: 3 warm, 95/6 105/6,6
Flat bench: 1 warm, 175/8 185/7,7
Chest Dips: 4 sets to failure.
Uneven push ups: 2 sets
Variety of wrist curls

15 min cardio

Quads and calves workout:

Went into today's training feeling really tired. No real reason, just beat! But I told myself, lets just get the blood flowing and see where it goes. After doing just a couple of hack sets, bingo, I was charged up. I actually continued the PR's on my hack with doing 315 for 6 and then repping out to burn out sets. The best part was doing more weight with the step lunges. A real good sign things are healing up.

Hack squat: 3 warms, 225/6 270/6 315/6 225/12 180/14
Squat: 1 warm 225/8,8,10
Step bar lunge: 1 warm, 115.6 135.6
Leg Ext: 72/15,13
Calf: singles 4 sets to failure, drop set

10 min cardio cooldown

Shoulder and tricep workout:

Great workout today and continued with the progress. The elbows were acting up again during the first triceps exercise, and I cant put my finger on it. i try to avoid exercises that aggravate them, but maybe just need to rest them more. They only hurt with the heavier stuff. And its become frustrating.

Db shoulder press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 105/8 110/8,8 burn out set
Rear delt raise seated: 1 warm, 25/10 27/10,9
Lying tri ext: 2 warms, 70/8 75/8 drop set
Double db kickback: 1 warm, 25/10,10
Reverse tri pressdown: 40/12 45/12

7 sprints on the bike with warm up and cool.

Back and hamstring workout

On a roll lately and totally focused. Made gains and nailed a PR with on deads with 415 for 6! Felt pumptastic!! Tomorrow is rest and going to enjoy it but nothing to crazy.

Lat pulldown wide: 3 warms, 172/8,8,8
Deads: 2 warms, 385/6 415/6
Db bench row: 65/10 70/10.10,10
Str arm pulldown: 40/14 45.12
Leg curl: 2 warm, 60/7,7 drop set

10 min cardio cool down.

Chest and forearm rehab:

Another kick arse workout with gains compared to last workout. Pump was off the chains, boyee!!!
But the one thing I have noticed is that its taking a little bit longer to get warmed up, and the lead off exercise is slightly harder. This is due to my gym being colder than most as I dont put the heat on when I am in there, or my age is catching up with me. Who knows....

In db press: 3 warms, 95/6 105/6,5
Flat bar with chains: 1 warm, 205 total/8,8,8
Chest dips bw: 4 sets to failure
Uneven push up on ball: 2 x
Forearm rehab: mix of super sets

15 min cardio

Quads and calves workout:

In the zone today and made gains with a PR on my hacks. Simply nailed it and the swell in the quads was fantastic. Continue to add weight to the step lunges which is a great sign the knees and groin are slowly healing.

Hack squat: 3 warms, 250/6 295/6 305/6 drop set
Squat with chains: tot = 245/8,8,8,9
Leg ext: DC set with 70
Bar step lunges: 1 warm, 105/6 115/8
Calf raises: single/10 20/13,12,11 drop sets

10 min cardio cooldown.

Shoulder and tricep workout:

Started off slow as I had a late night and then trained first thing in morning.
Missed a couple of reps on the lead off exercise but then did a double drop in frustration. I then picked up the pace and finished really strong with gains and sprints.

Db delt press: 2 warms, 75/8 85/5,5 2 drop sets
Db shrug: 1 warms, 105/8,9,8 drop set
Seated rear delt raise: 1 warm, 25/10,11,10
Lying tri ext: 1 warm, 60/8 70/8,9,9
Double db kickback: 1 warm, 25/10.9
Rev tri pressdown: 35/12 40/12

HIIT cardio: 7 sprints with warm up / cool down

Back and hamstring workout:

Was right on today and the pump was stretching the tee!
Even though I did deads on Monday, I took it easy with them and did them 3rd with only 3 sets. I drop the first exer. by a few pounds and squeezed out more reps which equaled more volume compared to last time heavier sets.
Just a great combo of exercises.

Lat pulldown wide: 2 warms, 150/8 175/8,8,8
Db bench row: 1 warms, 70/10,9,9
Deads: 1 warm, 315/8,9
Str. arm pulldown: 40/12,12
Leg curls: 2 warms, 60/8,5 drop set

10 min cardio

Chest and bicep rehab:

Solid workout and made gains from last time. It was a struggle today and not totally in the zone as the aches were acting up. All in all, effective and felt good.

In db press: 3 warms, 95/6 105/5,5
Flat bar with chains: tot weight = 195/8,8,8,8
Chest dips: 4 sets to failure
Uneven push ups: 2 sets to failure
Wrist curls: 3 sets ss
Pro and supination: 2 sets

15 min cardio

Quads and calves workout:

Killa workout today and was on all cylinders. After setting the base line its go time now. Hit a PR on the Hack squat and made gains across the board. Lunges are still light but the knees are getting better.

Hack squat: 3 warms, 250/6 285/6 295/6 180/14
Squat with chains: total = 235/8,8,8,10
Leg Ext: DC set with 65
Step bar lunge: 1 warm, 95/6 105/8
calf workL singles 1 warm, 20/11,10,9 drop set

10 min cardio cooldown

bw: 172

Tuesday the 17th.

Shoulder and tricep workout:

Solid training today and a great baseline for gains to come.
Pump was jacked with just adding a couple more reps. Diggin it.
Still have elbows pains!
And I did HIIT for 7 sprints.

Db press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 95/10 105/9,8 drop set
Seated rear delt raise: 1 warm, 25/9,9 drop set
Lying tricep ext: 1 warm, 60/10 70/8,6
Double db kickbacks: 1 warms, 25/11,10 drop set

HIIT: 7 sprints with warm and cooldown.

Back and hamstring workout:

A good workout today and great pump. I kept it a little light again as I want to get a running head start.

Lat pulldown wide: 2 warms, 150/8 170/6 185/6,6
Deads: 2 warms, 365/6,6,6
Db bench row: 65/10,10,11
High pulldown: 35/13 40/12
Leg curl: 2 warms, 60/7,6 50/7

15 min cardio

Sat the 15th, rest day.
Was at the Yorton Cup, great show and a good time.


Chest and bicep rehab workout:

Well, I was going to do my biceps along with chest for the new spiit. But as I reported before, the right forearm is just too tender to any type of curling. So in place, I will do wrist curls and sup and pronation movements to help bring blood flow to the area. Also, I will do my abs on these days. So, the workout was solid but I was still beat from the mini trip. Happy with the new start and planning on progressing.

Note I started PRIME up after a 2 week layoff. Does is 3 x 3

In Db press: 2 warms, 85/8 95/6,6,7 drop set
Flat bar with chains: total 185/8,8,9,9
Weighted chest dips: 20/8 10/8 bw/9
Rehab work

Upper ab work
15 min cardio

Quads and calves workout:

The start of the new split and it was a great workout. The focus is now on hack squats since the leg presses didnt agree with my knees so much. Pushed it hard and moved some nice weight on my hack press which resulted in a personal best. I also will be incorporating a dogg crapp exercise in each workout. The knees are better so I also brought back some light lunges.

Hack squat: 3 warms, 250/6 275/6 285/6 drop set
Squat with chains: total weight 225/8,8,8,10
Leg Ext: DC with 60#
Step bar lunge: kept it light but felt good,1 warm, 85/6 95/8
Calf singles: 1 warm, 3 working sets, 1 drop

10 min cardio cooldown.

New phase!

Well not much of a change but here is the simple breakdown.
Over the past 10 months is was all about getting stronger and I made that happen. And I will continue to focus on strength but with a higher rep range to work the muscle more. The split is a simple 4 day split compared to the last 6 months. I plan on doing the 4 day split during the next 3 months or so before I change it again. The diet will remain the same but reducing some late day carbs to even out the extra food that will be consumed during the holidays. I am happy with my current weight as it optimal to get stronger and not fatter at the low 170 range. The one major change is adding HITT cardio 2 x per week in hopes of shedding a few pounds over the next couple of months.

Shoulder and tricep workout:

Well, a good finish to my program that I have been using since May. The program worked, period. As strength gains were made almost every workout, it did take a toll on my body, but 100 percent worth it. I truly feel I made some size gains and plan on doing so through the first stage of my contest plans for next year. The first stage starts now with a new simple 4 day split starting this Friday, More on the first stage latter this week.

On to the workout.

Side lateral: 2 warms, 35/8 40/8 45/8,8 drop set
Front Raise bar: 2 warm, 65/8 75/8,8 drop set
Rear delt raise: 2 warms, 30/8 38/8,9 drop set
Short bar pressdown: 2 warm, 70/8 80/8,7 drop set
Bar ext 50/12,11,10

12 min cardio cooldown.

Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down

Back and calves workout:

Nice workout all around. I mixed things up and lead of with bent rows today and went for heavy instead of the trend of doing more reps. I did a best with 265 for 5 clean reps. There after, really burn out the back with the higher reps and really bit it with my deads with chains.

Bemt rows: 2 warms, 185/8 225/8 245/6 265/5 2 drop sets
Bent bar pulldowns: 2 warms, 120/8 130/8 drop set
Deads with chains: 1 warm, 265/10,10
1 arm pulldown: 59/12,11
Donkey calf raisesL 2 warms, 45/15,13,11

13 min cardio

Chest:

First thing first, legs are sore from yesterdays training.

Again, focused on from and control today with a higher rep range. Solid early morning workout and finished with my swole on.

Flat bench: 2 warms, 155/8 165/8 175/8 185/8 195/8 205/7 155/12
In db: 75/10,8 65/9,8
Rack pushs ups: 3 sets to failure

upper ab work: 4 sets
15 min cardio

Quads:

Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.

Nov. 7th

Back and delt workout:

Nice workout today and droped the working sets by a little bit. With that, I was able to squeeze out more reps and the pump/burn was increased than normal. So doing a higher rep range felt great.

Lat pulldown under: 3 wams, 170/6,8,8
T bar row: 2 warms, 205/8,7 135/17
Rope pulldown 110/10 100/10,9 85/11
Db shoulder press: 2 warms, 85/8,7,6
Seated side lateral: 30/8,9,8,10

15 min cardio

Wednesday Nov 5th.

Arm workout:

Made up for the cut in workout of the day before. Got a solid pump and move some great weight. When I was finishing up with the light cardio, i started feeling ill!
More or less, last night I was sick and throwing up! Feeling achy and tired today so no training today, Hoping to be back tomorrow.

Cable curl: 2 warms, 75/8 82/7 drop set
Rope pressdown: 2 warms, 55/8 60/8 drop st
Hammer curl: 55/8,9,8
Tricep dips with chains: 3 sets to failure

15 min cardio cooldown

Chest workout:

Would have normally done my arms too, but today was crazy and short on time. It happens. So I did a quick chest workout and will pick up the arms tomorrow. Never less, the pump was off the chain since I had short rest and focused on more rep volume instead of doing triples.

Flat bench: 3 warms, 185/6 225/3,5,5 drop set
Slight in db press: 1 warm, 85/9,8,8
In db fly: 45/10 50.10,9 drop set with push ups

that's it!!!

Leg workout:

Felt great going into the workout so I just let it roll today.
Worked up to 355 for the double, and then decided to do a couple of singles and nailed 405. The best part was hitting the chains on the third movement. Going back 10 years ago before I was exposed to the leg press, I was able to do 405 for 5, so, hoping one day to do that again, and to hit 455 for a single. We will see.

Squat: 3 warms, 275/5 315/3 355/2 385/1 405/1
Leg curl: 2 warms, 60/6 65/6,5 50/8
Squat with chains: total weight, 245/8.8.9
Step db lunge: 30 for 3 sets (still really light, nursing groin)
Calf work: 5 sets of high reps

10 min cardio cooldown

Bicep and hamstring workout:

Great training today and a great pump in all my biceps, LOL. A couple rep gains, and used chains on the stiff leg db deads were the highligts. Will video the chain lift next time.

Hammer curl: 3 warms, 65/6 75/6,7 55/10
Short bar curl: 1 warm, 90/8 110/8,7
1 arm cable curl: 17/10 20/11,11
Stiff leg db: 2 warms, 125/8 125with chains/8,8
Leg Curl: 1 warm, 45/8,8 drop set

Ab work: 7 sets
12 min cardio

Oct 31

Shoulder and Triceps:

Nice workout and kept the gains from last time. I avoid the heavy delt press and just did a standing db press at the end. First I time I used 3 wheels on the shrug, so that was cool. All in all effective.

Side lateral: 2 warms, 45/6 55/6 45/11
Barbell shrug: 2 warms, 265/6 295/6 315/5 drop set
Standing Db press: 45/10 55/8,6 drop set
Short tricep press: 2 warms, 75/8 82/7 drop set
Bar ext: 50/10,10,10
1 arm rope: 17/12,11