2/25

Chest and biceps workout:

Excellent workout today! Lead off with flats instead of in db press. My wrist is acting up, so thought to avoid heavier db's. And changed the rep scheme on the curls to also accommodate. Happy with the flats as I haven't done any lead offs since December.

Flat bench: 4 warms, 225/6 245/4 250/3,3
Chest dips: 2 warms, 4 chains/8,7
In db press: X reps with 65 for 4 sets
Barbell Curl: 2 warms, 105/8 115/8 85/12
Rope curl: 1 warm 55/8,9

low ab work

17 min cardio

2/24

Quads and calves workout:

Banging workout today! Straight gains, and looking forward to the next round.
I have moved my schedule off day after chest/bi before back. This should give my legs and bi's a little more rest before hitting deads.

Squat: 4 warms, 325/4 355/3,3,3
Leg ext: 2 warms, 90/10,8
Leg press: 2 warms, 450/8,11
Split db squat: 55/8 60/8
Donkey calf: 2 warms, 90/15 135/13,12 drop set

12 min cardio

2/23

Shoulder and tricep workout:

Nice finish to the newer round. Really happy to hittin the highs from last time on the db press. Strength continues to move up, and body weight is slowly doing down, LOL

Db delt press: 3 warms, 85/5 95/5,6
Upright row: 2 warms, 115/7,7
Side lateral up and downs: 3 x
Lying tri ext: 2 warms, 70/8 80/8,9
Reverse tri pressdown: 1 warm, 55/8 60/9

ab work: 4 sets

17 min cardio.

2/24

Cardio to be done for 32 min

2/22

Back and hammy workout:

Felt good going in and it was nice to mix up some of the exercises. Deads are still the focus, but I lost focus after the first set of 415 for 3. It just knock me out, so to play it safe I did a drop with 315 instead of doing another. All in all a great pump as the higher rep dead brought it on.

Pullups: 4 sets
Deads: 3 warms, 375/3 415/3 315/15
Palm in pulldown: 2 warms, 140/8,9
Db bent row: 1 warm, 75/9,9
Leg curl: 2 warms, 60/6 50/8

12 min cardio

2/21

Chest and biceps workout:

Great workout and pump today. Just about picked things up from almost 2 months back doing this workout.

in db press: 3 warms, 105/5 110/5,5
Flat bar: 2 warms, 185/8 205/8
Chest dips: 2 chains/10,8 bw/12,11
Bar curl: 3 warms, 135/5 140/5
Rope curl: 1 warm, 60/8,7 drop set

upper ab work
17 min cardio

2/19

Quads and calves:

Great workout and left out last movement due to time. But the goal was met and will move on to more weight next time. Best part was starting a new round of exercises, or basically going back to routine A.

Squat: 4 warms, 315/4 345/3,3,4
Leg Ext: 2 warms, 85/10,11
Leg Press: 2 warms, 405/8 450/11
Donkey Calf: 2 warms, 90/15,13,11 drop set

12 min cardio


2/20

Will try to do cardio. Just got home from AC, and catching up!

1/18

Delt and tricep workout:

Good fast paced today, and match the lead off from last week. All other movements were increased. Tomorrow is a scheduled day off but shifting that till Saturday. Going to AC tomorrow night to watch "The Fight". Looking forward to workout already.

Barbell delt press: 4 warms, 195/6 215/5,5
Seated Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warm,s 80/8 85/9
Tricep pressdown: 2 warms, 85/6 95/6 drop set
Db ext: 1 warms, 35/7,6 drop set

upper ab work
17 min cardio

1/17

Back and hammy workout:

The focus were the deads today and each set was different. The first set of 405 wasn't too bad, more or less an adjustment. The second, I was able to get one more rep. And the first rep for the third set was the easiest but my grip just gave out when I attempted 4 reps.

Lat pulldown wide: 4 warm up sets
Deads: 3 warm, 365/5 405/3,4,3
Db bench row: 1 warm, 85/8,9,9
Lat pulldown wide: 3 x rep sets
Leg curl: 2 warms, 60/6 70/5 60/6

12 min cardio

2/16

Chest and biceps workout:

Nice workout today and did the 120's for 4. Just setting these up is a PIA!, LOL.
Not much else to report, but already looking forward to doing the deads tomorrow!

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 85/10,8,8,6
Flat bar press x reps with chains: 4 sets
Hammer db curl: 3 warms, 70/6 80/6
Con curls: 1 warms, 35/11,10

17 min cardio

2/15

Quads and calves.

I think I am finally over this stomach thing that attach me last Monday night.
Felt good today during the training and back at it with the 3x3 squats. A little changing but nothing serious. The rest of the workout was on point.

Squat: 4 warms, 315/4 335/3,3,4
Hack Squat: 2 warms, 270/6 295/8 180/14
Barbell lunge: 1 warms, 155/6 165/6
Leg ext: 2 burnout sets
Calf work: 1 warm, 3 singles, drop set

low ab work
10 min cardio

2/14

Delts and triceps:

Really good early morning workout. Increase straight through and a personal best on the seated barbell shoulder press.

My family have booked a vaca for the early summer. Going away June 20th. So with that, is go time to lose some body fat. The goal to drop 10 pounds in the 20 weeks till the trip.

Bar delt press: 3 warm, 195/5 215/5,5
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep press: 2 warm, 85/6 95/5 drop set
Db Ext: 35, 40, 35x2

ab work 4 sets

17:30 min cardio

2/12

Back and hammy workout:

Moving on up! Nailed 395 for 5 for 3 sets. Next time will be doing 3 sets of 4's. The grip seems to be adjusting as the weight increases. Happy not to be using straps.

Lat pulldown wide: 2 warms, 150/6 165/6,7
Deads: 3 warms 365/5 395/5,5,5
Db bench row: 2 warms, 85/8,8
Str arm pd: 1 warms, 42/11,11
Leg curl: 2 warm, 60/5 70/5,5 drop set

10 min cardio

2/9

Scheduled rest day. But was also a sick day. Came down with a nasty stomach virus.
Had one meal all day and that was a bowl of fruit loops!

2/10

Quads and calves workout:

Train light and didn't record. Energy was low but still got a nice pump.

2/11

Chest and biceps.

Back at full swing. Even after shoveling a ton the last couple of days, still had nice strength. Attempted 120's, but just doing the first was a PIA! LOL Increases across the board.

Flat db press: 3 warms, 105/5 115/5 120/3
In db press: 85/10.9.8.7
Flat Bar press with chains: 4 sets, total weight 180
Hammer curl: 3 warms, 65/6 75/6
Barbell Curl, 15's: 4 sets

Upper ab work
15 min cardio

2/8

Shoulder and tricep workout:

Not much to report. Mixed it up a tad for the shoulders and did the "Arnold Press" for the lead off. Felt good. Made increase for rest of the workout.

Arnold db press: 3 warms, 65/8 75/7,6
Barbell front raise: 2 warms, 70/8 80/8
Seated side lateral: 2 warms, 40/7 35/10
Tricep press: 2 warms, 85/6 92/6,7
Db ext: 30/9,8,8 drop set

15 min cardio

2/7

Back and hammy workout.

Felt good going into today's workout and moved forward with the deads The second and third set was actually more comfortable then the first with 385. Rest of the workout had gains.

Lat pulldown wide: 2 warms, 147/6 162/6,7
Deads: 3 warms, 365/5 385/5,5,5
Db bench row: 1 warm, 80/8 85/8,8
High pulldown: 1 warm, 42/11,10
Leg curl: 2 warms, 60/6 67/5,5

10 min cardio

2/6

Chest and bicep workout:

Nice early workout. Wore many layers and an old set of batting glove as my gym was cold since no clients today. I actually nailed PR with flat db pressing doing 115 for 2 sets of 5. This was a first. Rest of the workout was solid and warmed up fast.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 85/9.8.8 drop set
Flat bench with chains: X reps 4 sets
Hammer curl: 3 warms, 65/6 70/6
con curl: 3 descending sets

upper ab work

15 min cardio

2/5

Quads and calves workout:

Solid workout today and made all gains from last round. Content and looking forward to taking it to the next level.

Squat: 4 warms, 285/5 325/5,5,6
Hack squat: 2 warms, 270/6 280/8 180/13
Bar lunge: 1 warm, 150/6 160/6
Leg ext: 60/15 70/14
Calf works: 2 warms singles with chains 3x, drop sets

low ab work
10 min cardio.

2/3

Shoulder and tricep workout:

Fast paced workout and it was solid. Very happy with the strength.
And nice finish to the first round of the newer routine.

High incline bar press: 4 warms, 185/6 205/5,5
Seated side lateral: 2 warms, 35/8 40/8
Front raise: 2 warms, 65/8 70/8
Tricep pressdown: 2 warm,s 80/6 90/6,6
Db ext: 1 warm, 30/8,7 drop set

15 min cardio

2/4

Off, 30 min cardio

2/2

Back and hammy:

Started the dead lift focus routine, and off to a nice start. The best part, no distractions! LOL The only problem I see is simply the grip but hoping that will get stronger too. And I will keep the deads as the second movement as the pulldown simply help warm the upper body.

Lat pulldown wide: 2 warm, 145/6 160/6,7
Deads: 3 warms, 365/5 375/5,5,5
Db bench row: 1 warms, 75/10 80/10,9
High pulldown: 1 warm, 40/12,12
Leg curl: 2 warms, 60/6 65/5,5

upper ab work
10 min cooldown

2/1

Chest and bicep workout:

Good start to this round considering my house has become the Monday Pit Movie. I am not saying we have a home falling apart, but with the addition, just about every single type of worker is doing there thing today. And it so happens they had to do some work in my gym!!

Flat db press: 3 warms, 100/6 110/6,7
In db press: 85/8,8,6 drop set
Flat bar x reps with chains: 4 sets
Hammer curl: 3 warms, 60/6 65/6
Con curl: 3 descending sets

15 min cardio

1/31

Quads and calves:

Missed out on yesterdays training due to some family stuff. The workout was done early today and man, it was rough for the fact of the cold! I decided to go with reg back squats and do a block of slow increases. This is my own power lifting design. After about 8 or 9 workouts, I will test out for the fun of it.
Even though it took a lot to warm up, the weight was not too challenging and the workout was great. This is a favorite rotation of mine.

Squat: 4 warms, 275/5 315/5,5,5
Hack squat: 2 warms, 270/6,8 drop set
Bar lunge: 1 warm, 145/6 155/6
Sissy squat: 1 warm, 2 chains/15,15
Single calf work: 2 warms, 3 chains/ 13,12,10 drop set

low ab work 4 sets

1/28

Shoulder and tricep workout:

Good workout today. Feeling a bit sore from yesterdays training, but its all good.
Happy with the progression so far, and after tomorrow's rest day, starts a new round. Still up in the air about the fronts though,LOL.

Side lateral: 3 warms, 40/8,8,9
Bar shrug: 2 warms, 265/8,8 2 drop set
Front Raise db: 1 warms, 30/8 35/8 drop set
Tricep dips: 1 warms, 45/6,7,7,6
Rope pressdown: 1 wamr, 50/9 55/8 drop set

upper abs 4 sets

15 min cardio

1/29
30min ss cardio

1/27

Back and hammy:

Stayed with the outline but mixed the order up. I was happy to do the higher reps deads with 365. Just a few weeks ago I started with 315, so progress was made. Next round will be focus on heavy deads again.

Dead lift: 4 warms, 365/14,8
Lat pullunder: 2 warms, 140/8,8
T bar row: 1 warm, 180/7,8 drop set
Rope pulldown: 1 warms, 110/11 115/10
Glute ham assisted: 3 x
Leg curl 2 x

low abs 4 sets
12 min cardio cooldown.

1/26

Chest and bicep workout:

Solid training today and pushed it a bit with the press. Not much to report but an overall pump.

Slight inc bench: 3 warms, 215/3 235/3 245/3,3 drop set
Flat db press: 1 warms, 95/8 100/7 drop set
In fly: 2 sets ss with push ups
Cable curl: 2 warms, 70/8 80/6,5
In db curl: 2 descending sets

upper ab work 4 sets

15 min cardio

1/25

Quads and calves workout:

Well, I thought I was going to rest, but oh well. I continued with the fronts squats but used the chains today to mix it up. Great pump and gains from the workout. This was the last round for these movements, but I may keep front squats in, not sure yet.

Leg ext: 2 warms 85/10 95/10
Front squat plus 4 chains: tot weight, 2 warms, 265/5 275/5 285/5 295/5
Db walk lunge: 1 warm, 75/6 85/6
Leg press x reps: 1 warm, 340/15,15
Calf work: 5 sets

low abs
12 min cardio cooldown.

1/24

Delts and tricep workout:

Decent workout but nothing special to report. Trained earlier due to family stuff. And the workout got cut short since my son wanted to play catch! I couldn't turn him down as he was wearing his Yankee hat and new glove! So, I missed one exercise and but this rarely happens

Side laterals: 3 warms, 50/5 55/4 2 drop sets
Barbell shrugs: 2 warms, 265/8 275/6 drop set
Front raise db: 2 warms, 30/8 32/8
Rope press: 2 warms, 60/7,7
Baseball catch!



1/25
30 min cardio steady state

1/23

Back and hammy workout:

A killa workout today nailed a PR with the t bar rows. Banged out 6 with 270!
In addition, I am progressing nicely with the higher reps deads as I did 13 reps with 345. I was gassed but was able to do 8 on the second set. Next week will be 355.

T bar rows: 3 warms, 225/5 250/5 270/6
Lat pull under: 1 wamrs, 135/8 145/8,8
Deads: 3 warms, 345/13,8
Rope pulldown: 100/10,12,12
Glute ham assisted: 3 x
Leg curl: 2x

10 min cooldown.

video of higher rep deads
http://www.youtube.com/watch?v=IXzQf_ZwrKo

1/22

A little late start to the workout and hate when that happens. But it went according to plan and even better since I got some great news at the end when I was cooling down! Rep and weight gains across the board and finally did the in db curl for 2 5's, LOL Not a world beater pr, but something I wanted to hit.

Slight in bar press: 4 warms, 215/5 235/4,4
Flat db press: 1 warms, 95/8,8,8
In db fly: 1 warm, 60/8,9 drop set
In db curl: 2 warm, 50/5 55/5,5 drop set
Cable curl: 1 warm, 60/8 65/9

15 min cardio

1/21

Felt good going into today's workout. All gains were made but I had a miss on 375.
I did video the lift, depth was there, and got it going. About half way, I bailed and lost the weight. Oh well, next time I will give it another shot. I will then either lay of of fronts for a while or did a progression starting with lighter weight.

Front squats: bunch of warms! 315/3 355/1 375/missed 2 drop sets
Leg ext: 1 warms, 80/10 85/12
Walk db lunge: 1 warms, 75/6 80/6
Leg press x reps: 1 warms, 325/15,15
Calf work: 5 sets

10 min cooldown.

1/19

Shoulders and tricep workout:

Feeling sore and beat going into today's workout. Good stuff, but just out of whack a tad. Still made increases straight threw as I conclude a solid second round. Micro loading side laterals and using loose form and will be breaking a pr next week.

Side lateral: 2 warms, 42/8 47/5 55/5,5
Barbell shrug: 2 warms, 245/9 265/8 drop set
Front raise cable: 2 warms, 40/9 45/9
Rope pressdown: 2 warms, 60/6,7,6
Tricep dips: 1 warms, 2 chains x 2 failure

upper ab work: 4 sets

15 min cardio


1/20

30 min cardio

1/18

Back and hammy workout:

Well rested workout today, and made great gains on the t bar row! Never really used it as a focus exercise, so should be cool to see what I top off with. The goal will be doing 6 plates full range for reps. Also, nailed the higher rep deads which almost made me get sick. Can you dig it?

T bar rows: 3 warms, 205/5 230/5 240/7
Lat pull under grip: 2 warms, 145/8,7
Deads: 2 warms, 315/5 335/10,11
Rope pulldown: 100/11,11,12
Glute ham assisted: 5 x

10 min cooldown

1/16

Quads and calves:

Solid early morning workout. Was happy doing a single with 355 even though I was achy, LOL. This old body needs time to wake up. Other than that, increase across the board. Another note, I used knee wraps on a drop set. Made the set easier and did more reps, but a strange feel in which it didn't seem I could go as deep. Anyone?

Front squat: 4 warms, 275/5 315/3 335/2 355/1 drop set
Leg ext: 1 warm, 77/10 82/11
Walking db lunge: 1 warm, 75/6,6
Leg press x reps: 1 warm, 315/15,15
Calf work: dc sets

10 min cooldown


1/17

Chest and biceps workout:

Another morning workout, and did the work. Some gains throughout and the pump was on.

Slight in bar press: 3 warms, 185/8 215/5 230/4,5
Flat db press: 2 warms, 95/8,8
In db fly: 2 warms, 60/9,9
In db curl: 2 warms, 50/5 55/4 drop set
cable curl: 1 warm, 60/8 67/8 drop set

low ab work

15 min cardio

1/14

Shoulder and tricep workout:

Nice finish to this round and solid workout. But boy, I am sore from yesterday and looking forward to a day off tomorrow. T bar row really hit the rear delt and the hams are screaming. I was happy to hit 50's in the side laterals.

Side lateral: 3 warms, 45/5 50/5,6
Bar shrug: 2 warms, 245/8 250/7 drop set
Cable front raise: 2 warms, 35/10 40/9
Tricep dips: 2 warms, 4chains/7,7,6
Rope pressdown: 2 warms, 50/10 52/9

upper ab work
15 min cardio


1/15

Steady state cardio at 30 mins

1/13

Back and hammy workout:

New round and ready to nail it. Leading off with old school in the corner t bar rows really drive the blood to the back. And now doing deads after a couple of movements. May not lift as much this way, but from a bodybuilding perspective, more effective in hitting the back. This time I will focus on higher reps on deads, going to aim for two sets for 10 plus reps.

T bar rows: 3 warms, 205/5 225/5,6
Lat pulldown under: 2 warms, 135/9 140/8
Deads: 3 warms, 315/12,12
Rope pulldown: 1 warm, 110/11,9
Assisted Glute Hams: 4 x

10 min cooddown.

1/12

Chest and biceps.

Great starting number for the first round. Planning on doing more next time.
By the last movement I was starting to feel a tad rundown. I think its a combo of lack of sleep plus the beginning of getting sick. My son and wife have been sick this past week, so its a matter of time I guess.

Slight in bar press: 3 warms, 185/8 210/5 230/5,5
Flat db press: 2 warms, 90/8,8
In db fly: 2 warms, 55/10,8
In db curl: 2 warms, 50/5 55/4,4
Cable curl: 1 warm 60/10 65/8 drop set

15 min cardio

1/11

Quad and calves workout:

The fun continues. New rotation but keeping the front squats in but with a leg ext warm up. Content with doing 2 doubles, each with 335 and 345.

Front squat: 4 warms, 315/3 335/2 345/2 drop set
Leg ext: 1 warm, 75/10 80/11
Db walk lunge: 1 warm, 65/6 70/6
Leg press x reps: 1 warm, 270/15 295/15
calf work: 1 warm, 3 dc sets

10 min cooldown.

1/9

Shoulder and tricep workout:

A week of personal bests, and it continued with the db press.
For the first time, I did 95 for 6 and then did 100 for 5. This was a great finish to this round as next week I will be doing a different rotation.
Can it be the All In 1? This is the only recent change.

Db shoulder press: 3 warms, 85/5 95/6 100/5
Upright row: 3 warms, 110/9,8
side lateral: up and downs, 3 x
cable Tri ext: 3 warms, 65/9,8 drop set
Rope press: 2 warms, 40/11,10

low ab work
15 min cardio

1/10
30 min morning cardio

1/8

Back and hammy workout:

Led off with bent over row to focus on going heavy. End result was doing a personal best with 275 for 5. this was after inching up to see what I can do. Workout was solid and nailed another best doing 375 for 5 on stiff leg deads.

Bent over row:4 warms, 235/5 255/6 275/5
Pullups: 4 sets to failure
Palm in pulldown: 1 warms, 130/10 140/8 drop set
Stiff leg deads: 3 warms, 365/5 375/5
Db leg curl: 40/12,11,11

10 min cooldown

Side note: Trained Lisa tonight who won here pro card last year and her debut is this year for the IFPA. I am always impressed with her raw strength. No gear squat workout. After doing leg ext to failure, and a few squat warms, she nailed 195/5 205/5 and 215 for 5. The best part was doing a drop set with 155 for 20!
My jaw dropped!

1/7

Chest and triceps workout:

Today I added a new product to the pre workout powder. I am a huge fan of Scivations Vaso, and today I added Primaforces 1,3-dimethylamylamine into the mix. The added kick was enough to surpass a previous best on incline db presses and match barbell curls best.

Note: since eating much cleaner of the past five days, I have dropped over 3 pounds! What junk does to the body?

In db press: 3 warm,s 100/5 110/6,6
Flat bench: 2 warms, 190/8 205/8
Chest dips: 2 chains: 10,10,8 drop set
Barbell curl: 3 warms 135/5 145/5
Rope curl: 2 warms, 65/8,9

upper ab work:

15 min cardio

1/6

Quads and calves workout:

The fun continues. Felt strong today but was too eager.
I nailed the goal of today's workout doing 335 for two doubles. But than went for a previous best of 365. Made it half way up and then bailed, LOL. I know it will be soon and to surpass my PR, but needs a little more time. This is the only 4th time doing front squats since the show anyway!

Leg ext: 3 warms
Front squat: 3 warms, 285/3 335/2,2 365 missed
Wide leg press: 2 warms, 450/10 475/8,9
Split db squat: 1 warms, 65/8 70/8
Leg ext: 2 sets to failure
Calf work: 5 sets

10 min cooldown

1/4
Shoulder and Tricep workout:

Nice finish to this round and will have one more pass of the same movements.
I think I did a PR on delt presses, at least for reps I did. Either way, strength is solid.

Db delt press: 3 warm's 80/5 90/6,6
Upright row cable: 2 warms, 85/8,9
Side lateral: up and downs, 3x
Tricep bar ext: 2 warms, 75/5 85/6,5
Double db kb: 1 warm, 25/11,10,10

Low ab work: 5 sets
15 min cardio

1/5
will be a rest day from the weights, but will do 30 min cardio

1/3

Back and hamms workout:

Great workout today and mix it up a tad. Back was a tad stiff so I did higher reps with the stiff legs but then went heavier on the leg curls. Pump was on!

Pullups: 5 set to failure
Bent over row: 2 warm,s 195/8 215/8,9
Palm in pulldown: 2 wamr, s137/10,8
Stiff leg deads: 2 warms, 225/15,16
Leg curl: 2 warms, 60/5 65/5 70/4 drop set

10 min cooldown.

1/2

Chest and biceps workout:

More gains across the board. The best part is my recovery has been great and I do credit two things. The previous powerlifting split I did and the addition of using All In 1 for post workout.

In db press: 3 warms, 100/5 105/7,7
Flat bench: 2 warms, 185/8 200/8
Chest dips: 2 chains/10,8,8 drop set
Barbell curl: 2 warms, 115/5 135/5 140/5
Rope curl: 1 warm, 60/8 65/7 drop set

ab work: 6 sets
15 min cardio

1/1

Quads and calves:

After two days off, I was ready to rock. Had a great workout this afternoon and its go time. Really happy hitting 2 triples with 315 on the front squat. I will continue to use this movement as the focus since I want to get my PR for a single.

Leg ext: 2 warm,s 80/10 85/10
Front squat: 3 warms, 275/3 315/3,3
Wide stance leg press: 2 warms, 405/14 450/11
Split db squat: 1 warm, 65/8,8
Calf work: 5 sets of high reps

10 min cooldown

12/29

Shoulder and tricep workout:

The weights keep on going up, feeling solid with each workout.
Tomorrow is a scheduled rest day, and will take off on Thur since we are going away tomorrow to Great Wolf Lodge. Looking forward to the mini trip with the family.
The its mini cut time to drop the junk weight.

Db delt press: 3 warms, 75/5 85/6,7
Upright row cable: 2 warms, 80/9 85/9
Side lateral: up and downs, 3 x
Tricep ext: 2 warms, 70/5 80/6,6
Double db kb: 2 warms, 25/10,11

15 min cardio

Back and hammies:

Tore it up from all angles today and made gains from last time.
And starting to approach PR territory in the stiff leg deads.

Pullups: 5 sets to failure
Bent over row: 2 warms, 195/8 210/8,8
Palm in puilldown: 2 warms, 135/10,10
Stiff leg deads: 2 warms, 345/5 355/5 drop sets
Db leg curl: 1 warm, 45/10,9

10 min cardio cooldown.

12/27

Chest and bicep workout:

Great workout and made gains throughout. Really happy of my current progress

In db press: 3 warms, 100/5 102.5/8,8
Flat bar press: 2 warms, 185/8 195/8
Chest dips: 4 sets to failure
Barbell curl: 3 warms, 125/5 135/5
Rope curl: 2 warms, 62/8,8

10 min cardio cooldown

12/26

Quads and calves workout:

After a day of eating, drinking and being Merry, I had a killa of a quad workout.
The front squats were unconscious. Last time I did 295 for a triple and this workout, I nailed 305 and 315 for triples. Felt great.

Leg ext: 2 warms, 77/10 82/10
Front squat: 3 warms, 275/3 305/3 315/3
Db sumo squat: 1 warm, 145 plus 4 chains/12,12,11
Db split squat: 55/8 60/8,8
Calf raise: 5 sets

upper ab work: 4 sets

10 min cooldown.

12/23

Back and hammy workout:

Felt great to mix things up and do some movements that have been on hold.
Pump was on and just a solid workout.
Plan on increasing next time.

Pullups: 5 sets to fail
Bent over row: 2 warms, 195/8 205/8 210/8
Palm in pulldown: 2 warms, 125/10,11
Stiff leg deads: 2 warms, 315/5 335/5,5
Db leg curl: 1 wawrms, 45/8,7 drop set

10 min cooldown cardio

Chest and biceps:

Nice to start to this workout, and happy with the kick off numbers.

In db press: 3 warms, 95/5 100/8 102/8
Flat bench: 2 warms, 175/10 185/10
Chest dips: 1 warms, 3 chains/9,9,9
Barbell curl: 2 warms, 105/6 125/5 130/5
Rope curl: 2 warms, 60/8,8

15 min cardio

I am really sore from yesterdays front squats. Abs are sore!

Quads and calves workout:

Well, why waste time. I dove right into the 4 day split today and the focus was front squats. Now, I haven't done any fronts in months, so I wanted to see were I was at. I happily did 295 for a triple. So, the goal will be to do 385 at some point.
Very happy on how I felt and doing more volume. This 4 day split is a low to moderate volume version. The focus is still strength!

Leg ext: 2 warms, 75/10 80/10
Front squat: 3 warms, 265/3 285/3 295/3
Sumo db squat: 2 warms, 145 plus 3 chains/ 12,11
Split db squat: 55/8,8
Donkey Calf raise: 2 warms, 90/15,14,14 drop set

10 min cardio cooldown.

Arm workout:

Well this was the last for this split. And I hammered it out! Energy was high and screamed right through it. I plan on doing another round of singles for kicks, then it will be onto one of my 4 day bodybuilding splits. I will outline it and the changes next weekend.

This powerlifting routine did the trick to really bring back my strength and beyond.
Excited to see what the upcoming months will bring.

Hammer curls: 2 warms, 65/6 75/6 80/6
Db close press: 2 warms, 65/8 75/8,8
Close grip bar curl: 2 warms, 115/8 125/7
Reverse pressdown: 2 warms, 65/8 70/8

10 min cooldown

Deads and more deads!

Finished off the single week with an actual personal best!
Hit 475 after doing 455.

Another highlight was reping out with 315 for 14 reps. Had a tad more in me but the grip went. Next week, I may just try to beat all 3 lifts.

Light squat: 3 sets
Deads: 3 warms, 405/2 435/1 455/1 475/1 drop set
Light squat: 3 sets'
Pullups: 4 sets

ab work 5 set
10 min cardio cooldown.

Chest and delt workout:

Feeling up and I think I actually did a personal best on the flat db presses. Never been a big time chest presser, but happy with the current results.

Tomorrow is deadlift single day. Already thinking about it.

Flat db press 3 warms, 95/6 105/5 115/5,5
In db press: 1 warm, 85/8,9,8
Push press(str legged: 2 warms, 140/5 150/5,5
Side lateral: up and downs, 3 x

10 min cardio cooldown.

Leg day:

Well today with the first test day for squats. Was feeling good, and motivated to see where I am at. Once I did the 365 for the single, I knew I had more in me. Then attempted the first goal of 385, no sweat, and then I nailed 405 with a tad left.

Sure, I did this during the summer and a few pounds lighter in bodyweight, but this program really brought back my strength post contest. The big picture goal will be 455, and the realistic more immediate goal will be 425.

And to add, no wraps or belt.

Squat: 5 warms, 345/2 365/1 385/1 405/1
Leg curl: 2 warms, 60/8 65/7,5
Leg press: 205/20 245/20,22
Calf work

Ab work

10 min cooldown.

Chest and Back workout:

Even after partying all weekend, I was feel up to do some singles today.
The goal was to do 275. As I approach, I changed the scheme a bit, and got easily 280and then nailed 285. Very happy. Tomorrow will be squats.

Flat bench:4 warms, 255/2 265/1 280/1 285/1
Chest dips: 1 warm, 3 chains for 3 sets to failure
Rope pulldown: 3 warms, 140/7 145/7,7
Lat pulldown behind neck: 2 warms, 120/8 115/10

10 min cardio cooldown.

Had a great response for All In 1 this weekend.
Check it out, www.beyondsupps.com

Arms:

Ran right through this workout, and increases all around. Solid week of training, and the next two week will be singles week.

The first round goal will be to hit 275 bench, 385 squat and 455 deads. I am certain I will hit all three, but the squat needs to come up as I did more at a lighter bw during my prep. Time will help and positive that I will squash these numbers in a few months. Just to note, non of these will be personal best, yet!

Hammer curl: warms, 65/6 75/6
Close db press: 3 warms, 65/8 75/8
Close grip bar curl: 2 warms, 110/8 115/8
Reverse tri press:2 warms, 65/8 67/8

upper ab work
10 min cooldown.

Deadlift focus:

Fantastic as the weight keeps on going up. No PR's yet, but the upcoming weeks for sure on Deads. Actually had a pr on db rows, so strength has increased in some areas. For the next two deads workout, I will go much lighter on squats to put the focus on singles.

Squat: 2 warms, 225/8,11,11
Deads: 2 warms, 365/5 405/2 435/2,2 315/12
Db bench row: 2 warms 80/10 85/9
Barbell shrug: 225 for 2 sets 135 for 2 sets

10 min cardio cooldown.

Chest and delt workout:

Great workout today and the strength continues to improve. With this rate in a matter of weeks I will be breaking PR's on my flat db press. Never was to strong with the movement, but if I can do more weight at a lower body or same high body weight, then something good is going on.

Flat db press: 3 warms, 95/8 105/7,6,6
In db fly: 2 warms 60/8 65/8
Push press: 2 warms, 135/8 145/6
Rear delt db; 2 warms, 25/10 27/12

upper ab work
10 min cooldown

Tuesday the 8th:

Legs:

Made gains, and felt great. Next will I will try for a couple of singles with the first goal of 385. Still no where near my goal. But progressing towards it.

Squat: 4 warms, 315/4 345/2 365/2,2
Leg curl: 2 warms, 60/8 65/7,5
Close leg press: 3 sets of 20 with 225
Calf work: 5 sets

ab work
10 min cardio cooldown


Wed the 9th: 30 min cardio

Chest (heavy) and back:

Progressed nicely today and on target. Next week I will do some singles in hope of getting 275 for the flat. Increased all the way through the workout. Felt great.

Flat bench: 4 warms 225/4 250/2 260/2 265/2
Chest dips: 2 warms, 3 chain/9,10
Rope pulldown: 2 warms, 125/6 137/7,7,6
Pulldown behind neck: 2 warm, 115/9,8

10 min cardio

Arms workout:

Nothing to exciting to report.
Workout was solid and felt good to do some movements I haven't in a while.

Hammer curl: 2 warms, 50/6 60/6 65/6
Close db press: 2 warms, 50/6 55/6,7
Close bar curl: 2 warms, 100/8,8
Rev tri pressdown: 2 warms, 65/8,8

ab work
10 min cardio cooldown



Will do some morning cardio on Sunday

Dead lift focus.

Banged it right out of the park. High energy through out the workout and the deads felt great. This time around, I didn't goes as heavy with the squats, but to get a good warm up and pump.

Squat: 2 warms, 225/8,10,10
Deads: 2 warms, 365/5 405/2 425/2 435/2
Db bench row: 2 warms, 75/9,9
Trap bar shrugs: 4 sets with 185 to fail

low ab work
10 min cardio cooldown.

Chest and delt workout:

Made gains from last week and did a couple new movements.
First time in ages did some push presses. Wow, there were tough after doing chest.

Looking forward to tomorrows heavy dead day!

Flat db press: 3 warms, 95/8 102/8,8,8
In db fly: 2 warms, 60/8,9
Push press: 2 warm,s 135/7,7
Rear delt raise: 2 warm,s 25/10,10

ab work
10 min cooldown.

Squat focus workout:

And the hits keep coming. On to the doubles and made the gains.
Looking forward to moving more weight next week.

Squat: 3 warms, 275/6 315/4 345/2 355/2,2
Leg curl: 2 warms, 60/8 62/6
Walk db lunge: 1 warm, 60, 65, 70
Calf work: 5 set

Ab work
10 min cardio cooldown

Chest and back workout:

Did some doubles today and it went well. Energy was high, and looking to do more next week.

Flat bench: 3 warms, 185/8 225/4 245/2 255/2 260/2
Chest dips: 2 warms, 3 chains/8,8
Rope pulldown: 3 warms 135/6,6,7
Lat pulldown behind head: 2 warms, 110/8,9

10 min cardio cooldown

Sat the 28th

Dead lift focus workout:
Happy with the results. This coming week and the next two, will be doing doubles, and then have a single out day to see where I am at. I know I will not be breaking any PR's but the goal was to get the strength back before I do the 4 day bb routine.


Squat: 3 warms, 255/8,8,8
Deads: 2 warms, 365/5 405/3 415/3,3
Pullups: 4 sets to failure, 1 drop set
Db shrug: 2 warms, 105/11,10

10 min cooldown


Today I did 30 min cardio.

Chest and shoulder workout:

Stuck with db's again, as its just easier on the my joints. Next week starts the doubles's and I am excited to see what I can do. My nice gains today as strength continues to improve.

Looking forward to tomorrow's workout and pull some weight.

Flat db press: 3 warms, 95/8 100/8,8,8
In bar press: 2 warm,s 165/8 175/8
Seated side lateral: 2 warms, 37/8,9
Stand db press: 2 warms, 50/8,7

upper ab work

10 min cardio

I did 30 min cardio on bird morning!

Tuesday the 24th.

Leg day workout

Solid workout and hit the reps. I even added a double in there for kicks and handled the weight. I used 65's db for the split squat and this was a first!
The goal for the end of this will be to do 385 for a single, maybe double?

Squat: 3 warms, 275/5 315/4 325/4,4 345/2
Glute ham raise: 4 x
Split db sguat: 2 warms, 65/8,8
Calf work: 5 x

10 min cardio cooldown.

Chest and back:

Last round of doing the 3 by 4's and steamed rolled right through it.
I am thinking in a month to single out at 285, and then in few months to 305.
Energy was high, and can say I am looking forward to more volume next month.

Flat bench: 3 warms, 185/8 215/6 240/4 245/4,4
Flat fly: 2 warms, 60/9 65/8
Lat pulldown palm in: 3 warms, 160/7 170/7,7
Bent over row: 2 warms, 205/8 215/7

upper ab work

10 min cardio cooldown

Today: 30 min morning cardio


Sat the 21st:

Arm workout:

Felt strong and matching highs on the two lead off movements. Just doing the lighter volume arm workout 1 x per is doing the trick.

In db curl: 2 warm, 45/6 50/6 55/4
Tri dips: 2 warms, 45/6 60/6,7
Cable curl: 2 warms, 70/8,9
Rope pressdown: 2 warm, 55/8,8

ab work

10 min cooldown

Dead lift focus:

In the da zone today and pushed it a bit. Still had some left as I am pacing myself.
The goal will be to pull 475 at some point. May not be at the end of this routine, but it will be done in 2010 for sure.

Squat: 3 warms, 250/8,8,8
Deads: 2 warms, 365/5 395/3 405/3,3
Pullups: 4 sets to fail, drop set
Db shrug: 2 warms, 102/9,9

10 min cooddown

Chest and shoulder workout:

Reversed the first to movements, just because the shoulders have been stiff.
All in all, gains were made and felt good. Pump was on.

Flat db press: 3 warms, 85/8 90/8,8,8
Slight in bar: 2 warms, 165/8,9
Seated side lateral: 2 warms, 35/8 37/10
Stand db press: 2 warms, 50/8,7

upper ab work: 4 sets

10 min cooldown.

Legs workout:

Did what needed to be done.

Squat: 3 warm, 275/5 315/4,4,4
Assisted Glute/Ham: 4 sets
Split db squat: 2 warm, 60/8 65/8
calf work: 5 sets

Low abs

10 min cardio cooldown

Chest and back workout:

Another step closer with gains across the board. Happy with the progress, but I need to thank "food" also. Pump was on. For the next weeks heavy I will only make a 5 pound increase. Starting to feel it a bit in the shoudlers.

Flat bench: 3 warms, 205/6 235/4,4,5
Flat db fly: 2 warms, 60/8,9
Lat pulldown palm in grip: 3 warms, 155/8,8,7
Bent over row: 2 wamrs, 195/8 205/8

upper ab work
10 min cardio cooldown.

Note: I did 30 min cardio on Sunday!

Arm workout:

New routine, and it was a great start. Pretty much went to failure on all working sets.

Incline db curl: 2 warms, 45/6 50/5,6
Tri dips: 2 warms, 45/6 55/5,5
Cable curl: 2 warms, 65/8 70/9
Rope pressdown: 2 warms, 50/8,8

10 min cardio cooldown.

Happy with this weeks of training. 5 more weeks and until I do a mini test of 1 rep max's. Then onto a 4 day split bb routine.

Deadlift focus workout.

And the hits keep coming. I can really see breaking my PR on deads sooner or later. I would love to hit 455 for a triple before the prep kicks in again.

Squat: 2 warm, 225/8 245/8,8,8
Deads: 2 warms, 365/5 385/3,3
Pull ups: 4 sets, drop set
Db shrug: 1 warm, 100/8,9,9

ab work
10 min cardio cooldown

Chest and shoulder workout:

Nothing to exciting, just nailed the reps and felt great.

Flat bench: 3 warms, 185/8 190/8,8,8
Slight in db press: 1 warm, 80/8,8,8
Seated side lateral: 2 warms, 35/9,9
Stand db press: 2 warms, 45/10,11

upper abs 100 reps

10 min cooldown.

Leg workout:

Solid workout today and nailed the reps. As usual ATG squats with a slow and controlled rep. Felt good to mix up the secondary movements and doing the assisted glute ham raises. I will be sore tomorrow!


Squat: 4 warms, 295/4 305/4,4,5
Glute Ham assist: 4 x
Split squat: 2 warms, 55/8 60/9
Calf work: 5 sets

low ab work: 4 sets
10 min cardio cooldown


Tomorrow I will do 30 min cardio and that's it!

Chest and back workout:

New rep rotation and started off well. Hit my goal for the flat bench, going to do 3 sets of 4 reps for each the bench and squat days for the next three weeks.. I used my new lat pulldown bar. I recently bought a wide palm in handled bar. Wow, I could actually feel the difference. Really targeted just outside the scaps.

Flat bench: 3 warms, 175/8 205/6 225/4,4,5
Flat db fly: 2 warms, 55/9 60/9
Lat pulldown palm in bar: 2 warms, 140/6 150/6,7,7
bent over row: 2 warms, 185/9 195/10

upper ab work
10 min cardio cooldown

Sunday: Rest day, 30 min morning cardio


Saturday:

Arms workout:

Gain in reps and weight all around.

This concludes 3 week with the new routine. Happy on how my body responded.
The next round will have the same focus exercises, but with less reps.
The secondary movements will be different for the next three weeks.

Barbell curl: 2 warms, 100/6 120/6,6
Tricep pressdown: 2 warms, 70/6 80/6,6
Rope curl: 2 warms, 65/8 70/7
Rope ext: 2 warms, 35/9 40/8

10 min cadio cooldown.

Deadlift focus workout:

Simply killed it today, and had some left over to give! Really happy how this program is going so far. Just under a month of competing, and doing the deads with this weight is a good sign to reaching my goals before I diet down again.

Squat: 2 warms, 225/8 240/8,8,8
Deads: 2 warms, 365/5 375/5,5
Lat puilldown wide: 2 warms, 140/8,7 130/8
Shrugs: did 4 sets variety.

low ab work
10 min cardio cooldown

Chest and delts workout:

Good workout today and continued to make progress. Looking forward to doing the deads tomorrow as it give my legs just enough time to recover from Tuesdays soreness!

Bench press: 3 warms, 185/8,8,8,9
In db fly: 2 warms, 55/9,9
Side lateral: 2 warms, 42/8 45/7
Front raise: 2 warms, 70/8 75/9

ab work
10 min cardio cooldown.

Legs workout:

Finished this round feeling good and a tad left in the tank. Next week starts the working sets of doing 4 reps for 4 sets. The plan is to increase 10 pounds each week.

Squat: 3 warms, 265/6 285/6 295/6,6,6
Leg curl: 2 warms, 52/8 55/9
Bar lunge: 135 145 155 drop set
Calf raises: 4 sets

low ab work
10 min cooldown

Chest and back workout:

Last round of doing 4 x 6 with the bench. Nailed each set so I am onto 4 x 4. Granted I am not a strong flat bencher, LOL, but, I would like to see what I can do.

Flat bench: 3 warms, 185/8 215/6,6,6,7
In db press: 1 warm, 85/8,8,8
Lat pulldown under: 2 warms, 150/6,6,7,7
1 arm db row: 2 warms, 85/10 90/9

ab work
10 min cardio cooldown.

Today: did 30 min morning cardio


Sat the 31st:

Arms workout.

Made gains from last week. Little tired as the workout was first thing in the morning, but it was solid.

Barbell curl: 2 warms 95/6 115/6,7
Tri press: 2 wamrs, 75/6,6
Rope curl: 2 warms, 65/8,9
Db ext: 2 warms, 32/8,7

ab work
10 min cardio cooldown.

Leg and Back day:

Blew this workout up, and was easy. I am still going to pace myself though, but I know I will do more each time out.

Squat: 2 warms, 225/8 235/8,8,8
Deads: 2 warms, 335/5 355/5,6
Lat pulldown wide: 2 warm, 135/8,9,9
Barbell shrug: 1 warm, 245/8 265/6 drop sets

Low ab work
10 min cooldown

Chest and shoulders:

Solid workout today as this one is the lighter of the two chest training days. I like the pump and feel from it after hitting the delts. Looking forward to the end results.

Flat bench: 3 warms, 180/8,8,8,10
In db fly: 1 warms, 50/10 52/8,9
Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warms, 70/8,9

10 min cardio cooldown

Legs:

Digging the split and did what needed to be done. With less movements I am really focusing on the task of the major exercise. Got my swole on.

Squat: 3 warms, 265/6 285/6,6,6,6
Leg curl: 2 warms, 52/8,8
Bar lunge: 135/6 145/6,8 drop set
Calf work: 1 warms, 3 working sets

10 min cardio cooldown.

Tomorrow with be cardio and ab day.

Chest and back workout:

Made gains across the board and one of the best pumps I have had in months.
Will do more weight with this routine next week fo sho!

Flat bench: 3 warm,s 175/8 205/6,6,6,8
In db press: 2 warms, 80/8 85/8
Lat pulldown underhand: 2 warms, 142/6,6,6,8
1 arm db row: 2 warms, 80/8 85/8

10 min cardio cooldown

Arms workout:

Simple but effective workout today. Just a good way to cap off week one. Strength wasn't too bad and I will be increases the weights next week.

Barbell curl: 2 warm,s 95/6 110/6,6
Tripep press: 2 warms, 70/6 75/6,6
Rope curl: 2 warms, 60/8,10
Db Ext: 2 warms, 30/8,8

10 min cardio cooldown.


Sunday will be light cardio only.

Squat/Dead workout:

Ok, I have never squated and did deads in the same workout, but it was all good.
The squat scheme will be to go a tad lighter and higher reps. This lead to be a great warm up for deads. Content with the starting weight since I have not gone heavy with these in months.

Also, the last two movements are basically exercises to help weak muscle groups.
So, I will be doing some sort of pulldown and shrug to finish off the upper back.

Squat: 2 warms, 225/8,8,8,8
Deads: 2 warms, 335/5 345/5,5
Lat pulldown wide: 2 warms, 130/9,9,8
Bar shrug: 225/10,10 245/8,8 drop set

10 min cardio cooldown.

Typically, that would be it for the week, but still being a bodybuilder I will be training arms on Saturday. Nothing crazy, just doing something. Sundays will be rest from weight but Cardio!

Chest and shoulders workout:

Solid workout and after doing the flat bench, fast paced. I cant remember pressing with only 2 days rest. But this one and all second of the week will be lighter and higher reps. I plan on just adding 5 pound increments each week to this workout.

Tomorrow is lighter squat day along with deads. Bring it!!

Flat bench: 3 warms, 175/8,8,8,8
In db fly: 2 warms, 50/8,10
Side lateral: 2 warms, 40/8,9
Bar front raise: 2 warms, 65/8,10

10 min cardio cooldown

Rest day from weights.

Cardio at 30 min and ab work. (this will be done on Wed and Sun)
No real rest days but active rest.

Leg are nasty sore from yesterday. Great stuff.

Legs workout:

Again, great energy and excited to tackle this one. I picked the perfect working set weight. As if I tried more, I most likely wouldn't hit the goal reps. The pump was off the chain as food is the best thing you to have for it, LOL.

Squat: 3 warms, 255/6 275/6,6,6,6
Leg curl: 1 warm, 45/8 50/8 52/8
Leg press: 2 warms, 405/8,10
Calf work: 1 warm, 3 sets of singles to failure

10 min cardio cooldown.

Chest/Back workout:

Today was the first of the power strength routine I worked up.
Energy was high felt great throughout the workout. Sure, I am not lift a ton, as strength is down and I started a tad low on purpose. But, I didnt feel week like the last couple of weeks going into the show and last week.

This workout is a progression on reps, and after three weeks, reps will be lowered ont he focused exercise. And the goal will be to add 5 to 10 pounds each week while hitting the goal reps.

I will continue to do cardio and abs on off days, and this routine is tweaked to focus on my upper back weakness.

And were off.....

Flat bench: 4 warms, 195/6,6,6,6
In Db press: 1 warms, 75/8,8,9
Lat pulldown: 2 warms, 135/6,6,6,6
1 arm db row: 1 warm, 70/8,9,10

10 min cardio cooldown

Week update.

Ok, I have completed the 4 day split and the energy was pretty good. Didnt record anything as the strength is down.

The new plan start Monday, and it will be a powerlifting base routine. I will be pressing and squat 2 x per week, and doing deads weekly. I filled in a couple of upper back movements also to help the week point. Arms and delts are trained slightly. I will roll with this for a max 9 weeks, and reassess. In addition, I will have 2 days of cardio and abs, with only 1 full rest day on Sundays.

I will provide specifics and numbers after each workout as I have in the past.

On a side competition note, I am thinking about doing the IFPA Spring Show. If I can keep the fat down over the holidays, I may go for it.

Ok, time to get things rolling again!

After a great weekend up in the Cape and eating too much, I am going to train today. Nothing fancy, just a 4 day split. Then starting next week, I will begin my powerlifting type of program for the next 12 weeks. This will help bring up my strength and focus on what needs to be more developed. I will not be competing again this year, as life and family are the priority again. But I am already thinking about the Yorton in a year or two.

To summarize the show, it was a blast to be a part of it and to hang with some great pro's. Right away I was able to tell that James and Katie really care about the competitor. And as a fellow promoter, I really respect that.
I didnt see as much as I wanted because at times the kids were ancy and I wanted to make sure my wife was ok with them. In fact, when I was done in the morning, I wanted to watch the big guys, but the kids didnt, LOL. They wanted to go back to the pool to swim. All in all, the trip was great, and we loved the area. So, I will be back, maybe not to compete, but to vacation next year.

I can go on and on, but I am ready to start a new chapter and reach the next level.

Weekend update:

Did lots of cardio, posing and less eating, lol!
Seriously though, made it through and it wasn't too bad. Today picks up the circuit type workouts with more food, so I see the energy levels increasing.

We are leaving for the Cape on Thursday via car, so that will be a long day, but the good part, no rush. My wife is looking forward to the trip since she will be seeing a long time girlfriend from High School.

The goal this year is obvious, look better than two years back and have fun. Not to mention, be that monkey wrench if you know what I mean.

Just a little update as besides my own prep, been busy helping others in addition to working and family life.

Tuesday was a rest day from weights and from that point till Friday, I am making one last push to lose fat. I still have some but if its not gone, oh well, and no regrets.

Today and yesterday picked up on the three day split as tomorrow will be the last hard workout before resting over the weekend. But will be doing cardio and posing Sat and Sun. Then on to the final week in hopes to filling out.
Its been colder here in the NE, so posing is fully clothed! LOL and less vascular, but no biggie.

Till next time.....