5*9

Back and hammies:

Made a couple of changes to the workout as it was early morn and I was very stiff.
I through in a 10 x 10 on stiff deads. Not to challenging with the 185, but as I type this the next morning, I am sore fromt them. Solid workout!

Lat pulldown under: 2 warms, 135/8 155/8 165/8
Pull ups: 5 sets to fail
Stiff leg deads: 185 x10 x10
Close row: 2 warms, 125/10 130/9
Leg curl: 3 warms 70/5 75/5

15 min cardio

5/8

Chest and triceps.

Solid finish to this round of flat pressing. Handled 265 for the triple, as I have never been a good presser. Will switch to leading off with in db's for the next round. The wrist did act up a bit, and gave me a sharp pan on the working sets of the dips. So I did a drop instead of another heavy.

Flat bench: 4 warms 225/5 245/3 260/3 265/3
Chest dips: 2 warms, 4 chains/9 drop set
Slight in db press: 1 warms, 85/8,7 drop set
Rope pressdown: 2 warms, 60/7 drop set
Cable tri overhead ext: 2 warms, 55/9 drop st

20 min cardio

5/6

Quads and calves:

Solid workout, and ran right through it.

Squat: 4 warms, 295/5 345/3 375/3,3 225/16
Leg ext: 2 warms, 85/10 90/9
Hack squat: 2 warms, 225/8 250/10
Calf raise: 2 warms, singles with weight 3x, 2 drops

15 min cardio

5/7
off day

5/5

Shoulder and biceps workout:

Good workout today and mixed things up a bit. Threw in DC type training for the shoulder presses, and wow, using 65's fried me up! The other change was reversed the order of the bicep exercises. At times I do this to break it up. Tomorrow is a rest day, but may train. Leaving for NY, to tend to a funeral. So, hoping for sure to pick things up on Saturday. We will see.

Shoulder press dogg crapp: 2 warms, 65 for 3 rest pause sets
Cable side lateral: 1 warms, 22/8 27/10
Front raise ss
with side ups: 3 x
Con curl: 2 warms, 40/9 45/8
Barbell curl: 2 warms, 105/9,8
Rope curl: 1 warms, 55/9 60/9

ab work
20 min cardio

5/4

Back and hammies workout:

Another banging workout. This round has been great.
Closing in on a pr for t bar rows and hit 15 reps on the db deads.
All bumps compared to last workout.

Lat pulldown under: 2 warms, 135/8 155/8 160/8
T bar row: 2 warms, 225/5 245/5 250/5
Db deads: 2 warms, 135/15,13
Close pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/8,6 50/8

14 min cardio

5/3

Chest and triceps:

Killa workout today and was on all cylinders today. Just felt great.
Flats were up and made gain all around.

Flat bench: 4 warms, 225/5 245/3 255/3,3
Chest dips: 2 warms, 4 chains/10,9
Slight in db press: 1 warms, 80/10,8 drop set
Rope pressdown: 2 warms, 55/6 60/7,7
Cable bar ext: 2 warms, 45/11,12

20 min cardio

5/2

Quads and calves workout:

First thing in the morning workout and decided to go back to reg squats. For some reason the fronts were bothering my hips a bit more. I will ease into the squating this time while keeping the goal I have set. I lead off with exts to get things warmed up. Content with the numbers today. And the assistance movements all moved up!

Leg ext: 2 warms, 85/10,10
Squat: 4 warms, 345/3 365/3,3
Sumo db squat: 2 warm, 190/10,12
Db split squat: 1 warm, 65/8,9
Calf raises: 2 warms, 90/15 100/12,11 drop set

14 min cardio

4/30

Shoulder and bicep workout.

Training was good today and made some increases. After doing the db presses, the wrist acted up again. So, I didnt go as heavy on the bbell curls. The cool thing was the pump from going a tad lighter and higher reps.

Db delt press: 3 warms 85/5 95/5 100/3
Cable side lateral: 1 warm, 22/8 25/10
Rear delt raise ss
with Side ups: 3 x
Barbell curl: 2 warms, 115/8 125/8 drop set
Rope Curl: 1 warm, 55/8 62/9
Con curl: 35/12,12

ab work
18 min cardio


5/1

cardio 35 min

4/29

Back and hammy workout:

Great training today, and the new fun is doing high rep deads with db's!
I swapped out the t bars with reg pull ups just for today as the back was tight.
Pump was off the chain!!

Lat pulldown under: 3 warms, 155/8,8,8
Pullup: 4 x
Db deads: 2 warms, 135/13,13
Close pulldown ss
with bar shrug: 3x
Leg curl: 2 warms, 55/8 60/8,5 drop set

12 min cardio

4/28

Chest and tricep workout:

Progress was made and felt great during the workout. Plan on bumping it next round.
We had plans to go out tonight and to celebrate my wife's and I 9th wedding anniversary, but she came down with strep throat. So instead I grilled chicken, LOL

Flat bench: 4 warms, 215/5 235/3 250/3,3
Chest dips: 2 warm, 4 chains/8,9
Slight in db press 75/8,9,8 drop set
Rope pressdown: 2 warm, 50/8 55/7,8,7
Bar ext: 55/11,10,10

Ab work

18 min cardio

4/27

Quads and calves:

Was feeling tight going into the workout. Back and groin just was sore. So I led off with leg ext to get things warm up. As I made it to the fronts, I was feeling pretty good. 315 for the double was good, and then jumped to 345. I did the 2 reps, but the second caused the low back to spaz out, LOL. I then foamed rolled it out, and continued. I made increases across the board even through in high rep leg presses at the end.

Leg ext: 4 sets to warm
Front squat: 3 warms, 275/5 315/2 345/2
Sumo db squat: 2 warms, 185/12,13
Db split squat: 1 warm, 60/8 65/8
Leg press x reps: 180/20 225/25
Seated calf raise: 2 warms, 90 for 3 sets each side, then drop set

12 min cardio

4/26

Shoulder and biceps workout:

Nice workout for the lead off. Content with both major movements and weight.

Db press: 3 warms, 85/5 90/5,6
1 arm cable side raise: 2 warms, 22/9 25/9
Rear delt raise ss
with Seated side ups: 3x
Barbell curl: 2 warms, 115/6 135/5,5
rope curl: 1 warm, 55/9 60/8
Con curl: 30/12 35/12

ab work

18 min cardio

4/25

Back and hammy workout:

After a couple of days off, and promoting the show, I was eager to hit it hard.
This routine was an off the hook pump in both the back and hams. For the second set of db deads I did wrap up.

Lat pull undergrip: 2 warms, 135/8 150/8 152/8
T bar rows: 2 warms, 225/6 235/6 245/6
Db deads: 2 warms, 125/13,16
Close pulldown ss
with bar shrugs: 3 x
Leg curl: 2 warms, 55/8,7 drop set

12 min cardio

4/22

Chest and tricep workout;

Solid workout. Little rushed for the fact of wrapping up this Saturdays show.
Nice strength on the flats after a slight layoff. Will not train Fri nor Sat, show stuff to do.

Flat bench: 4 warms, 215/5 235/3 245/3,3
Chest dips: 2 warms, 4 chains/8,8
Slight in db press: 1 warms, 80/9,7 drop set
Rope pressdown: 2 warms, 50/8 55/7 drop set
Bar ext: 55/11,10,10
Uneven ball push ups: 2 set

18 min cardio

4/21

Quads and calves workout:

Starting a new 4 day split. There is a switch in body parts and had a tad more volumes. I plan on rolling with this to completion, see where I am at, and then time a powerlifting split for September. Strength continues to grow, and energy high, all while eating cleaner with a slight bf drop.
Still going to focus on Front Squats for while. Felt great, but the bar was slipping today. May use some chalk next time.

Front Squats: 3 warms, 275/4 315/2 335/2 345/1,1 225/10
Leg ext: 2 warms 90/10 95/9
Db sumo squat: 2 warms, 165/11 175/12
Db split squat: 50/8 55/9
Calf work: 1 warm, 90/15,14,13 drop set

12 min cardio

4/20

Delts and biceps workout:

Banging workout today. Either nit a couple of PR's or matched them on push press and hammer curls.

Stand push press: 3 warms, 145/6 165/5 180/5.4
Side lateral: up and downs 3x
Front raise plate: 45/12 50/12,11
Hammer db cur: 3 warms, 75/6 80/6
1 arm preacher curl: 1 warm 35/10,11

18 min cardio

4/19

Back and hammy workout;

Was tired going into the workout along with sinus headache. Still was a good workout, and dead high rep deads with light weight for kicks. I was spent after the second set.

Lat pulldown wide: 3 warms, 145/8 155/8,8
Deads: 3 warms, 315/18,13
Rope pulldown: 2 warms, 120/11,10
Db bench row: 65/12,11
Leg curl: 2 warms, 50/12

15 min cardio

4/18

Chest and tricep workout:

Didnt push it with heavy db presses today, but still went to failure. Workout was faster tempo and really burned the chest. I am coming to a close to this 4 day split round and will start a fresh 4 day rotation. Still going to focus on the front squats and higher rep deads.

Flat db pressL 3 warms, 105/5,8,7
In db press: 1 warm, 90/8,8,8
Flat bar press w/chains: 4 sets
Tricep press: 2 warms, 70/8 80/6,7
Db ext: 35/6 30/7 20/12

20 min cardio

4/16

Quads and calves:

Banging workout today and continued the progression on the front squats.
Looking forward to hitting some singles soon. I also like squating 2 x in the workout
Tomorrow is a rest day for the fact going to NY and to support a few clients. Very excited for them.
Will be home Sunday and train.

Front squat: 4 warms, 305/3 325/2,2
Leg Ext: 2 warms, 90/11 95/9
Squat with chains: total weight: 225 245 265/6,8
Leg press x reps: 2 warms, 360/15 405/14
Calf high reps: 5 sets

15 min cardio

4/14

Delt and bicep workout:

Really solid training today and I was content with the push press numbers. I think I was close to a personal best doing 175 for 5. Mixed up the secondary movements with variations. And it felt good doing biceps after.

Push press: 3 warms, 145/5 165/5 175/5 125/12
Side lateral: heavy drop sets, 3 x
Front raise plate: 45/15,14,12
Hammer curl: 3 warms, 65/6 75/6,7
1 arm preacher: 1 warm, 35/10,11

18 min cardio

4/13

Back and hammy workout:

Felt great going into the workout and was eager to do higher rep deads.
Well, on was onto breaking my best and did with 17 reps with 345, but then felt the low back twitch and spasm. I was tick off as I had a couple more in me. And from this I moved on and avoided the second set. Have to try next time. With the low back throbbing, I continued the workout but stayed with the higher reps. Still got the pump on.

Lat pulldown wide: 3 warms,
Deads: 3 warms, 345/17
Lat pulldown wide: 1 warm, 145/8 155/8,7
Db bench row: 75/11,10,10,9
Rope pulldown: 1 warm, 120/9 110/11
Leg curl: 1 warm, 40/12 45/12

12 min cardio

4/12

Chest and triceps workout:

Made a slight change will keep this way for a bit. Now going to train tri's after chest and bi's after delts. The thinking is to have more for my back days and no fatigue in the arms at all for deads. Not sure if it will make much of a difference, but we will see. The glaring difference is the reduced weight moved training tri's after chest, holy smokes. All good though. Great pump and energy today.

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 1 warms, 95/7 85/8,8
Flat chains bar press: 2 warms, 4 chains/10,8
Tricep pressdown: 1 warm, 70/8 80/7 70/9
Db Ext: 35/7 30/8 25/9 20/11

Missed cardio due phone calls and kitchen stuff!!!!

4/11

Quads and calves workout:

Early morning workout as the day is dedicated to yard work.
Did what had to be done for the fronts and the increases were made. Felt good.
Mixed up the secondary exercises, and actually did squats with chains right after the fronts. All this talk about squatting and speed, thought to bring the chains.

Front squat: 4 warms, 275/3 305/3 315/2,2
Squat with chains: 2 warms, 225 plus 4 chains/8,10
Leg ext: 2 warms, 85/10 90/9
Hack Squat: 2 warms, 225/6,9
Calf raise: 5 sets of higher reps.

15 min cardio

4/9

Delt and tricep workout:

Ran right through this workout and made solid gains. Really happy with the push pressing. I was away from this movement for months!
Rest day tomorrow and planning on doing some cardio after a busy day of clients and posing class.

Push press: 3 warms, 145/5 165/5,6
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep pressdown: 2 warm,s 85/5 95/5,6
Db ext: 35/9 30/10,10

Ab work

18 min cardio


4/10

Rest - cardio 35 min

4/8

Back and hammies:

Made gains throughout the today's workout. Stuck with the higher rep deads but didnt beat last time number. Although, I was happy that the total for the two sets were increased. After doing them, I couldn't catch my breath! It was really warm in my gym today from this mini heat wave and not have the air on.

Lat pulldown wide: 2 warms, 140/8 152/8,8
Deads: 3 warms, 345/15,10
Db bench row: 1 warms, 80/9,8,8
Rope pulldown: 1 warms, 115/11 120/10
Leg curl: 2 warms, 60/5 70/5,5

12 min cardio

4/7

Chest and biceps:

Went with a tad higher reps today. Upper body was sore from the front squat especially the delts. Doing the higher reps really toasted my chest and was a killa. Increases were made with the bicep exercises.

Flat db press: 3 warms, 95/8 100/10,8
In db press: 85/8,9,9,8
Flat bar w/chains: 1 warm 2 chains 140/12,11
1 Arm preacher curl: 1 warm, 35/8 40/8 42/6
Hammer curl: 1 warm, 50/8,9

18 min cardio

4/6

Quads and calves workout:

Back to one of my favs the front squat. Wow, they were hard today. Felt great, just need to condition the body to hold the weight again. So the focus will be moving up the ladder with these and to beat my personal best and to keep the high rep deads in also on back day. The plan will last the next 6 to 8 weeks.

Front squat: 4 warms, 295/2 305/2,2
Hack squat: 2 warms, 225/8 270/7,6
Bar lunge: 1 warm, 135/6 145/8
Leg ext: 60/15 70/14
Calf work: singles, 2 warms, 3 chains/10 4 chains/10,10 drop set

12 min cardio

4/5

Shoulder and tricep workout:

Solid workout today but was stalled a couple times from some work being finished in gym. Some sheet rock being patch from plumbing work.
Lead off with standing push presses and felt pretty good. All in all got the work in and left spent.

Stand push press: 3 warms 145/6 155/5,6
Seated side lateral: 2 warms, 35/9 40/9
Front raise: 2 warms, 75/8 80/8
Tricep pressdown: 2 warms, 85/5 95/5 drop set
Db ext: 35/8,7 30/10,9

18 min cardio

4/3

Back and hammy workout:

Fantastic workout today, and went back to high rep deads. Will roll with this in hopes of doing 2 x bw for 20 reps. Came close but the grip was gone. All in all, pump was solid and nice energy. Tomorrow will be an off day due to travel for Easter, but will do cardio early morning.

Lat pulldown wide: 2 warms, 135/8 150/6,7
Deads: 3 warms, 345/16,8
Db bench row: 1 warm, 80/9,8,7
Rope pulldown: 1 warm, 110/11, 115/11
Leg curl: 2 warms, 60/5 65/5,5

12 min cardio

video of lift,
http://www.youtube.com/watch?v=dmH9bPlhIaM

4/5

35 min cardio

4/2

Chest and bicep workout:

Solid training today and one of the better chest workouts in a while. Pump was fantastic and was happy with the starting flat db weight. Just a side note, very sore from yesterdays quad training.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 1 warms, 90/8,9,8
Flat bar press with chains: 1 warm, 2 chains/11,11,9
1 arm preacher curl: 2 warms, 35/9 40/7,6
Hammer curl: 1 warms, 45/8 50/9

17 min cardio

4/1

Quads and calves:

New round and will be switching gears up a bit. I will continue to use this workout, but will bring in front squats for a little while. Still want to do 385 for a single on front squat. Didnt do them today, as I was tight and achy so, I played it safe. Overall workout was solid and still got a great pump and burn.

Goal will still be the same from this time moving forward. Get strong, period.
I may even to a power lifting meet come September. Body weight has been constant at 170-2, but with the warmer weather, I will be dropping a few. Especially if I do powerlift, it will be in the 165's.

Hack Squat: 3 warms 250/6 275/6 295/6 drop set
Bar lunge: 2 warms, 145/6 150/6
Leg press: 2 warms, 405/13,15
Leg ext: 1 warms, 65/14
Calf raise singles: 2 warms, 20/12 30/10,8 drop set

12 min cardio

3/30

Delt and tricep workout:

Little slow moving in the workout, but pushed it with the laterals.
A nice finish to the round of training, and will start a new after tomorrows rest/cardio only day. FYI, my back and hammies are fried from yesterday.

Side lateral: 3 warms, 45/5 50/5,5 35/12
Stand Db press: 2 warms 55/6,7,7
FR plate: 45/14,12,12
Rope pressdown: 2 awrms, 60/8,8 drop st
1 arm pressdown ss
with dips: 3 x

upper ab work

17 min cardio

3/29

Back and hammy workout:

Mixed it up a bit and it was a solid workout. Led off with bent over rows and did a couple of more loose forms sets at the end, but still got the pump. Higher rep stiff legs did me in. Overall great energy, and didnt want to stop.

Bent over rows: 4 warms 245/6, 265/5 285/5,5
Lat pulldown palms in: 2 warms, 140/9,8 drop set
Rope pulldown: 2 warms, 115/12,11
Stiff leg deads: 2 warms, 315/5 315/11,10
Glute ham raise assisted: 4 sets

12 min cardio

Catch up time!

3/26

35 min cardio


3/27

Quads and calves:

After a long day of training clients, I had one of the better squat workouts in a very long time. It was smoked! Besides doing a couple heavies, the two drop sets were killer.

Squat: 5 warms, 345/3 385/2 405/2 425/2 315/8 225/15
Leg ext: 2warms, 85/11,9
Sissy squat: 2 warms, 2 chains/ 15,16
1 leg-leg press: 90/10,12
Calf work: 5 sets of 20 plus reps

12 min cardio


3/28

Chest and biceps:

Great workout early this morning. Didnt do any crazy weights, but felt like a real workout due to a faster tempo and pump. Mixed it up a bit.

Slight in bar press: 3 warms, 195/8 210/6,6 185/10
Flat db press: 85/8,8 75/10,9
In db fly ss with rack push ups: 2 x
1 arm cable curl: 2 warms, 22/12
In db curl: 1 warm, 40/6 45/6,6 drop set

17 min cardio

3/26

Delt and triceps:

One of the better shoulder pumps in a while. And I think it was from doing slightly higher reps with the lead of and drop sets with db shrugs. Fast paced training today, and was solid.

Side lateral: 3 warms, 40/8 42/8 45/8
Db shrug: 3 descending sets all to failure
Rear delt raise on bench: 1 warm, 25/10,11,10
Rope pressdown: 2 warms, 60/8,7
Tricep Dips: 1 warms, 3 chains/10 4chains/10,9

upper ab work

17 min cardio

3/24

Back and hammies workout:

Little tired going into the workout. Stayed with the focus lead off exercise and made gains, but the rest of the workout with a nice mix.

T bar rows: 4 warms, 225/5 250/5,5 180/16
Lat pulldown wide: 2 warms, 130/8 135/9,8
1 arm cable high row: 50/10,10,11
Good mornings: 3 warms, 125/10 135/11,10
Glute ham assisted: 4 x

12 min cardio

3/23

Chest and bicep workout:

Solid training today as I moved forward with the heavier rep scheme. All gains were made. I did change up the bicep order for kix though. Solid pump and smoked it.

Slight in bar press: 4 warms, 215/5 235/3 245/3,3
Flat db press: 2 warms, 100/8,6
In db fly: 1 warm, 55/10 60/9
Cable curl: 2 warms, 70/8 80/6,6
In db curl: 1 warms, 40/8,7 drop set

ab work
17 min cardio

3/22

Quads and calves:

Sinply smoked this workout. The plan was to do 2 sets with 390 and hit doubles.
Well, engery was up and did 390 for 3 and then 400 for 3. The big goal is to do 455 for a single without any wraps or belt. I have also learned, I need alot of warm ups! LOL
Video's are up on my youtube account, search fitfranco

Squat: 4 warms, 345/3 375/2 390/3 400/3
Sissy squat: 2 warms, 4 chains/20,18
Squat with chains: tot weight; 225/8 245/8 255/8,10
Leg ext: 2 warms, 85/12
Calf work: 2 warms, 90/16,14,13 2 drops

12 min cardio

3/21

Delt and tricep workout:

Great energy for an early workout and gains were made. I again had the All In 1 as part of my breakfast and it was chocolate flavor! I did switch out the dips for tri bar exts, the wrist couldn't handle it.

Side lateral: 3 warms, 45/5 47/5,7
Bar shrug: 2 warms, 275/7,6 225/12
Rear delt raise on bench: 2 warms, 25/10,11
Rope press: 2 warms, 57/8,8 drop set
Bar ext: 1 warm, 55/10 65/10

upper ab work

17 min cardio

3/20

Back and hammy workout:

Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.

T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11

12 min cardio

3/18

Chest and bicep workout:

Felt great going into the workout, but was a little creeky. LOL. So, for each of the lead off movements, I stayed lighter then what was called for. Its was still a killa, as the pump was on.

Slight in bar press: 3 warms, 185/8 195/8 205/8,8
Flat db press: 1 warms, 95/8 100/7 drop set
In db fly: 1 warms, 57/10,10 drop set
In db curl: 2 warms, 45/8,8,7
1 arm cable curl: 2 warms 22/10,12

17 min cardio


3/19

And this will be a rest day. Cardio at 32 min.

FYI, it's St. Joseph's Day.
Cant wait to have the cake.

3/17

Quads and calves:

Well I was going to rest today, but simply felt great, so decided to train.
The results were smoking and after doing 385 for the double, I banged out a triple. The goal is to nail 2.5 x my weight for a double, and should hit that soon. Plus, I did chain squats three exercises in again, and this really finished the lower body off. These were done with a slighly wider stance.

Squat: 3 warms 295/5 345/3 375/2 385/2,3
Sissy squat: 2 warms, 4 chains/18,18
Squat w/chains: tot weight, 225/8 240/8 250/8,10
Leg ext: 1 warm, 72/11 85/10
calf raises: 2 warms, 95/15,14,12 2 drop sets

12 min cardio

3/16

Shoulder and tricep workout:

Great workout today and felt fresh! Over the last couple workouts, I have been using All In 1 for my pre workout meal! If you think about it, its a great pre workout formula coupled with my workouts were right after training a client. So convenience is key! Happy with the weight moved and plan on making gains next time out.

Side lateral: 3 warms, 45/5,5,7
Bar shrug: 2 warm, 265/8 275/5 drop set
Reverse delt raise on bench: 2 warms, 22/10,12
Rope pressdown: 2 warm,s 50/9 55/8
Dips: 1 warm, 2 chains/8,9,9

17 min cardio


3/17

rest day, cardio only for 32 min.

3/15

Back and hammies workout:

Another solid workout today and great pump. I am deloading with doing romanian deads to give the body a break from full deads. They felt solid and did some good weight.

Side Note: After multi blood test, little Ant is fine!!

T bar row: 3 warms, 225/5 235/5,5
Lat pull under grip: 2 warms, 135/9 140/9
1 arm row: 1 warm, 80/10 85/10
Rom Deads: 2 warms, 315/5 365/5,5 275/10
Db leg curl: 1 warm, 45/9,10

12 min cardio

3/14

Chest and biceps workout:

Solid early morning workout. And pretty much picked up where I left off last rotation. Feels good to hit a new rotation and then try to build upon it.

Slight In Bar press: 4 warms, 215/5 235/3 240/3,3
Flat db press: 1 warm, 95/8,8,8
In db fly: 1 warm, 55/10,10 drop set
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 65/9,9

upper ab work
17 min cardio

3/12

Quads and calves workout:

Felt great going in but a little stiff. I was progressing nicely and geared up to do 3 doubles with 380. After the first set, which wasnt to bad, I felt a sharp strain in my upper left thigh. Well, in past I would have gutted it out, but I moved on and finished the workout nicely. I didnt make it worst but I knew the heavy squat would have given me more trouble.

Squat: 4 warms, 315/4 365/2 380/2 then stopped!
Sissy squat: 2 warms, 4chains/15,18
Squat with chains: tot 225/8 235/8 245/8,10
Leg Ext: 1 warms, 70/11 80/12
Calf work: 2 warms, 90/14,13,13 2 drops

12 min cardio


3/13

Rest day, cardio only.
Full boat of clients and then posing class!

3/11

Delt and tricep workout:

Really solid workout today and the pump was off the chain. This was a result of just doing a few more reps and a couple of changes. Fast tempo, and it was nailed. Looking forward to squatting tomorrow!!!!

Db delt press: 2 warms, 85/6,7,6
Upright cable: 2 warms, 75/11 80/10 85/10
Side up and downs: 1 warm, 20/11,10
Db tri ext: 2 warms, 40/5,6 drop set
Reverse tri press: 2 warms, 60/11,10

Low ab work: 5 sets

17 min cardio

3/10

Back and hammy workout:

Felt great this morning and was ready to hit the back hard. Well, my wife got home with my son who just had his 4 year check up. They were concerned with his lack of growth from last year and some of the signs point to Celiac Disease. Well, that was not the worse of it, since that can be address and he can be ok. The crappy part was taking him to get blood work! So, I did it, but just having him in my lap when they took 5 viles of blood made me sick! He is ok, and just need to wait and see what happens.

Well onto the workout then. Since I was a little drained from the early events I stuck with higher rep deads, but did full pauses on the bottom instead of touching and pulling. These were hard! The workout was good, but not the best.

Pullups: 4 set to failure
Deads: 3 warms, 365/10,6 315/10
Lat pulldown Palms in: 2 warms, 135/9 140/9
Db bent over row: 1 warm, 85/8 drop set
Leg curl: 3 warms, 65/5 70/5 drop set

12 min cardio

3/8

Chest and bicep workout:

Moved up the ladder nicely today on the flats and dips. Kept the bar curls lighter as my right wrist is sore.

Flat bench: 4 warms, 225/6 245/3 260/3,3
Chest dips: 2 warms, 4 chains/9,9
In db press: X reps 4 sets
Barbell curl: 2 warms, 105/8 120/8 85/12
Rope curl: 50/10,9,10

upper abs: 4 sets
17 min cardio

3/9

rest day, 32 min cardio

3/6

Delt and tricep workout:

Highligts were all increases from last time and hitting 100's for 5 reps on the db delt press.

Db delt press: 3 warms, 85/6 95/5 100/5
Upright row: 2 warm,s 115/8 125/9
Side lateral: 1 arm pole 2sets, then 2 big drop sets
Db ly tri ext: 2 warms, 40/6,5
Reverse tri pressdown: 2 warms 60/8,9

upper ab work 4 sets
17 min cardio

3/7

Quads and calves workout:

On to doing doubles now, and did what had to be done. In fact I mixed up the order and did chain squats for the fun of it!

Squat: 4 warms, 345/3 375/2,2,2
Leg ext: 2 warms, 92/9,10
Squat with chains: tot 225/8,9,10
Leg press close stance: 2 warms, 360/12,15
Calf raise seated: 2 warms, 90/12,12,10 2 drops

12 min cardio

3/5

Back and hammy workout:

Back at it, and Ef'ed it up! Felt great start to finish. I hit a personal goal of doing 2.5 x my body weight with the two - trips. Will continue to run with this until I feel the need to reset on the deads.

Deads: 4 warms, 365/3 405/1 425/3,3
Pullups: 4 sets to failure
Bent over db row: 2 warms, 80/9,9
Lat pulldown palms in: 100/12 110/12 120/11
Leg curl: 2 warms, 60/7,5

12 min cardio

3/4

Chest and bicep workout:

Trained much latter in the day due to sessions and such. Actually had great energy and nailed the workout. Strength was up since last workout, and had some left!

Flat bench: 4 warms, 225/6 245/3 255/3,3
Chest dips: 2 warms, 4 chains/8,9
X rep In db press: 65 75 65
Barbell curl: 3 warms, 135/5 145/5
Rope curl: 2 warms, 60/9,9

Low ab work
17 min cardio

3/3

Quads and calves:

Still recovering and planning on going to the doc tomorrow of antibiotics to clears up the swollen glands. But that didnt stop me from moving forward in my squat progression. Just for kicks, I took a different warm up path. This time I did lower reps, even singles prior to the goal sets. I thought this progression allowed the body to adjust nicely to the heavy set, but I wasnt totally warmed up. Simply for the fact of the last set of 365 was the easiest!! LOL

Squat: 4 warms, 335/1 355/1 365/3,3,3
Leg ext: 2 warms, 90/10,10
Leg press: 2 warms, 460/8 470/12
Split Db squat: 55/8 65/8
Donkey Calf raise: 2 warms, 90/15 135/13,12 drop set

12 min cardio

3/2

Shoulder and tricep workout:

After missing a couple of days from being sick, it was nice to train. Still have the swollen glands going on, and if this continues, I will get checked out. But the energy was high, and actually made some nice rep gains from last time doing the workout.

Db shoulder press: 3 warms, 85/5 95/5 97/5
Upright row bar: 2 warms, 115/8,9
Side lateral up and downs: 3 x
Db tri ext: 2 warms, 35/6 40/5 drop set
Reverse pressdown: 2 warms, 60/8,9

upper ab work
17 min cardio

2/28 and 3/1

Came down with something Saturday night. Aches, chills and feeling lousy. Better this morning, but will rest up since I got little sleep.

Side note, I was sore as all out from the high rep deads on Saturday. Even the hammies!

2/25

Back and hammy workout:

Today was suppose to be a rest day but since my schedule looks busy tomorrow, I whacked my back today! Went with the higher rep deads due to the shorter rest. More or less, I was breathing heavy after them throughout the entire workout. I matched my best and knew I could have done a couple more, but the hands just gave up first. All in all, gains made.

Pull ups: 4 sets to failure
Deads: 3 warms, 365/14 315/11
Lat pulldown palms in: 2 warms, 140/8,9
Db bent row: 1 warm, 75/10 77/10
Leg curl: 2 warms, 55/8,7

12 min cardio.

2/26
Cardio only at 32 min

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