3/12

Shoulder and bicep workout:

Very product workout today, and the forearm is progressing nicely.
I was finally able to move some nice weight. Still far from normal but satisfying.
The shoulder workout did its job and made some gains. Faster tempo workout after a longer day of morning clients and before going out to dinner with family.

Side laterals: 3 warms, 40/9 45/8 35/13
Shoulder press db dogg crapp: 1 warm, 65/7,6,5
Rear delt raise on bench ss: 25 27 30 30
with Bar shrug: 185 205 205 205
In db curl: 3 warms, 40/6,8
Cable curl: 1 warm, 55/9 60/8
Con curl: 30/10 25/13
Ab work: 3 ss

Cardio: 25 min

3/13
Complete rest!!

3/11

Back and hammies workout:

Well, the head cold got to me last night so it was tough sleeping. And having an early morning of clients didnt help! The workout took some time to get going but felt great and didnt some descent numbers. Nothing crazy but still effective. I mixed it up a bit to ease up on the elbow pain on the bent over rows. Looking forward to the next 4 day round in a couple of days.

Close pulldown: 3 warms, 150/8,9,8 drop set
Db bench row: 2 warm,s 75/9,8,8
Bent over row w/chains: 2 warms, 175/10,13,13
Str arm pulldown: 2 warms, 40/13 45/11
Leg curl: 2 wamr,s 62/5 72/5 77/4 drop set
Stiff leg barbell: 2 warm,s 225/8 255/15

17 min cardio

3/10

Little tired today as I am fighting off a cold and the soreness from yesterdays beating on the quads. So, it took a little bit to get moving into today's workout.
Didnt go crazy with the flat presses nor in db's. But feel pretty good as it went on and finished strong. I actually started working on one possible posing routine.

Flat bench: 4 warms, 185/8 205/5 225/5 235/5 drop set
In db press: 1 warms, 75/9,9
Slight in db press: 65x3
ss with push ups: 3 x
Tri rope ext: 1 warm,s 40/8 45/9 drop set
Tri dips: 1 warm, 1 chain/9,8
Reverse tri press: 45/13,12
Ab work: 3 supersets

27 min cardio

3/8

off from weight training, light cardio 30 min

3/9

Quads and calves workout:

Great workout and killed it again. Just on a roll with squating and will ride the wave for as long as I can. Did a single and matched a best from two years back. I should beat that. And then finished the squats with 275 for 15. Played around with the assistance work, and have set up the next round for quads.

Squat: 4 warms, 345/3 375/2 395/2 415/1 275/15
Leg ext: 2 warms, 95/9,8
Front squat w/chains: 2 warms, 175/5 185/8
Bar lunge: 135/6 155/8
Jump squats: 20/10 30/12
Calf work: 2 wamr,s 90/20,18 2 drop sets

17 min cardio

video of the two lifts
275
http://www.youtube.com/watch?v=QOLFeaKT2wc
415
http://www.youtube.com/watch?v=kqyrVddrYvs

3/7

Shoulder and bicep workout:

Nice finish to this round with some gains. Best part was the progression on the biceps. Happy about that. Quicker tempo session with no major lifts but the volume was decent. Looking forward to rest day tomorrow with just light cardio.

Side lateral: 2 warms, 40/5,9,9 35/11
Db press dogg crapp set: 1 warm, 65/6,4,4
Reverse delt raise on bench: 20 25 27/10,11
ss with Bar shrug: 185x1 205x3
In db curl: 2 warms, 35/6 37/6,8
Cable curl: 50/10 55/9,9
Con curl 25/12,14
Ab work 3 super sets

27 min cardio

3/6

Back and hammy workout:

Kick arse and hammy session today. Still a little cautious with the forearm and the elbow sorness. Made gains through out but kept on the low with the bent over rows. Pump amd volume was great and even in the hams with the high rep set at the end.

Close pulldown: 3 warms, 150/6 165/8,6 drop set
Bent over row: 2 warms, 175/8 195/8,9 drop set
Db bench row ss: 60 65 67 67
with high pulldown: 40 x 4
Leg curl: 3 warms, 70/5 75/5 drop set
Stiff leg: 2 warms, 225/8 245/15

17 min cardio

3/5

Chest and triceps workout:

After a long morning of clients and check ins, banged out solid workout before family time! Did press it too hard on the flats, but the workout did have mostly gains. Pump was really on and starting to feel tighter. Morning weight was back bellow 160 for the first time in two months. Things are moving nicely.

Flat bench: 4 warms, 225/5,6,6 185/13
In db press: 1 warm, 85/8,7 75/9
Slight in db press with 65 x 3
with rack pu's: 3 x
Tri dips: 1 warm, 1 chain/9,8 drop set
Rope ext: 1 warm, 40/10,9
Reverse pressdown: 40/12 45/11
Ab work: 3 super sets

27 min cardio

Check in bw: 159.5

3/4

Quads and calves:

Progression is a good thing, and it moves on! I was happy with the workout and did a little extra then what was planned. Looking back two years ago at this time, I set some nice squat numbers up at certain body weight. The goal is to beat them!
And this time I did get on video the 225 rep out set, and banged 26 this time. Next time will work with 275 and see what I can do.

Squat: 5 warms, 335/3 365/2 385/3 395/2 225/26
Leg press: 2 warms, 325/12,15
Leg ext Occlusion sets: 1 warm, 50 x 3
Bar lunge: 135/6,8,10
Donkey calf raises: 2 warm, 90/16,14,12 2 drop sets

17 min cardio

http://www.youtube.com/watch?v=dBa_Mrcx7BI

2/2

Shoulder and bicep workout:

Nice progress from the first round. Like this workout since its a little bit fast tempo and I can run through it. Continued with he dc set on the shoulder db press and man that is hard!! Bicep work improves a little each time but the forearm is still sensitive.

Side lateral: 3 warms, 45/5 50/5,5 drop st
Db shoulder press DC: 1 warm, 60/8,5,5
Rear delt raise on bench ss: 20 25 25
with Bar shrug: 185 205 205
In db curl: 2 warms, 35/8,7
Cable curl: 50/8,9,9
Con curl: 1 warm 25/12
Ab work: 3 supersets

27 min cardio

3/3
Off day from weights,
32 min cardio

3/1

Back and hammy workout:

Solid workout this afternoon and hit some heavier deads for kicks. But this time was after 4 exercises! Content with the numbers and made gains all the way through. Most likely will alternate the deads in and out since I still want to focus on the squat.

Lat pulldown, close grip: 3 warms, 150/6 162/7 167/8 drop set
Bent over row: 2 warms, 205/8 215/7 drop set
Db bench row: ss 55 60 60
with High pulldown: 40 x 3
Deadlift: 3 warms, 365/3 385/3,3
Leg curl: 2 warms, 60/5 70/5 75/5 double drop set

17 min cardio

2/28

Chest and tricep workout

Nice workout to finish off the month. And with that said I did some singles for the flat press. Had a little more in me, but would need a spot next time. Nice tempo and slight increases to the workout. Felt great.

Flat bench press: 4 warms, 225/5 245/3 255/2 265/1 270/1 drop set
In db press: 2 warms, 85/8,6
Slight in db press: x reps 60 x 3
ss with rack push ups: 3 x
Rope pressdown: 2 warm,s 47/8,8 drop set
Tricep dips: 3 sets to failure
Reverse tri pressdown: 45/10,10

Ab work: 3 super sets

27 min cardio


Since its the end of the month, and March is here, I will sometime this week do some pictures for a baseline. Although the goal is to lose body fat very slowly, I think changes still can occur. Feeling pretty good at this point.

2/27

Quads and calves workout:

Holy smokes, this was the best squatting in months.
Felt strong and pushed it a bit. Really happy with the doubles today and even more so repped out with 225 for 25!! I allowed plenty of rest between the heavy sets and it helped a lot. It took me over 40 mins to finish the squats.

Squat: 5 warms, 325/3 355/3 375/2 385/2 225/25
Leg press: 2 warms, 305/12,17
Bar lunge: 1 warm, 155/6 165/6,6
Leg ext: 1 warm, 82/10,9
Donkey Calf raises: 2 warms, 90/15,12,11 2 drop set

17 min cardio

Weight is still at 161.
Will be a little more focused now and have goal weights at the end of each month.

2/25

Shoulder and bicep workout:

Nice workout today with a faster tempo. Looking forward to increasing and pushing pass the baseline. I was happy with the side laterals as they didnt hurt the forearm as much, but I still took it easy on the bicep work. For kicks, I will be doing a dogg crapp set for the db shoulder press after the lateral. Ego buster!! LOL

Side lateral: 3 warms, 45/5 47/5,5 drop set
Db shoulder press (DC): 1 warms, 55/8,7,6
Rear delt raise on bench: ss 20 25 25 25
with Barbell shrug: 185 x 4
In Db curL; 4 x
Cable curl: 4 x

27 min cardio


2/26
Rest day
32 min cardio

2/24

Back and hammie workout:

Solid start to this round, even though very cautious of the forearm issue. I still cant do any wider grip pulldown or pullups. Volume was up as this is my higher carb day. Nice finish for the hammies and felt very pumped at the end.

Lat pulldown close grip: 3 warms, 150/6 160/7 165/7 drop set
Bent over row: 2 warms, 205/7,7 drop set
Bench db row ss: 55x3
with str pulldowns: 35x3
Leg curl: 3 warms, 70/5 75/4 50/10
Stiff leg deads: 2 warms, 225/10,15
Split squat: 55/8,10
Ab work: 5 set

17 min cardio

2/23

Chest and tricep workout:

Solid workout to the first round, and continued with the flat press. Last time I pressed this kind of weight was about 5 pounds ago and doing the 531 scheme.
Strength and pump was on. Feeling like I am in a good place, and hoping this continues

Flat press: 4 warms, 225/5 245/3 255/2 260/2 185/13
In db press: 2 warms, 85/7,7
Slight in bar w/chains: 155 x 3
ss with Push ups" 3 x
Tri Rope pressdown: 2 warms, 45/8,7 drop set
Dips: 3 sets to failure
Ly Bar ext: 45/15,12

27 min cardio

2/22

Quads and calves workout:

Rockin workout and new round! Keeping in the squat until I stall. I will give it two more rounds then a slight deload. Happy with the progress, but most surprising is the drop set into 225 for 17. Its a rested drop set, but I have never done that!! Next time will go for 20 reps. Just toasted dem quads.

Squat: 5 warms, 315/3 345/3 365/2,3 225/17
Leg press: 1 warms, 270/15,15,20
Bar lunge: 1 warms, 155/6,6,8
Leg ext: 1 warm, 80/10,11
Donkey calf raises: 2 warms, 90/15,13,12 drop set

17 min cardio

1/21

Shoulder and bicep workout:

Gradual gains today nothing exciting but did what needed to be done. Curls are improving, but the forearm still hurts. This will take a long time to heal. The back is very sore from yesterdays training which is cool but didnt slow this one down.

High in db press: 3 warms, 95/5,7,6 65/13
Side lateral descent sets: 35 30 25 x 3
Front raise db" 1 warms, 30/8 35/8 drop set
Db shrug: 110/10,12,10
Seated db curl: 5 sets
Close grip bar curl: 4 sets
Wrist curls: 2 sets

27 min cardio

2/20

Back and hammy workout:

One of the longer workouts, but was fueled up! Slight mix to the movements to help the forearm, but very effective. And I banged out a couple of more reps on the deficit deads with 315. Volume is up.

Lat pulldown underhand: 3 warms, 150/6 160/6,6 drop set
T bar row: 3 warms, 205/5 215/6,8 drop set 145/20
Pullover ss: 65 75 80
with Rope pulldown: 100x3
Deads 4inch deficit: 3 warms, 315/11
Db leg curl: 2 warms, 55/10 60/9
Leg curl: 35/11,9
Ab work: 3 sets

17 min cardio

2/18

Chest and tricep workout:

Another solid training day. Mixed it up a tad and didn't go as heavy for the flats.
Sorta a deload but still went close to failure. Also, used less chains on dips but squeezed out a couple more reps. The pump was fantastic with nice energy.

Flat bench: 4warms, 225/5,6,5 drop to 185/11
Chest dips: 1 warm, 2 chains/10,11,10
Slight in db press: 1 warms, 75/8,8
In db fly: 1 warm, 50/10,11
Tricep pressdown: 2 warms, 75/8 80/7
Db ext: 30/7 25/11,10
1 arm pressdown: 15/11,10

27 min cardio

2/17

Quads, calvea and abs:

Wrecked dem quads today, and happy with the progress. I was a little short on time so I super seted the last two movements and calve and abs. The pump was great. Slowly inching back with the squat, and I can see myself making some nice gains. Was surprised with the 225 for higher reps.

Squat: 5 warms, 315/3 340/3 360/2,3 drop set to 225/16
Hack squat: 3 warms, 270/6 280/8
Bar lunge ss: 95 115 135
with Leg Ext: 70 x 3
Stand single calves: 2 warms, 4 working set
Ab worl: 5 sets

17 min cardio

2/16

Shoulder and bicep workout:

Nice progress and gains on all movements today. Also, used a little more weight for the biceps, but still very carefull and not pushing it. The left forearm is still about th same even though I took off a few days. Just going to take time.

Db shoulder press: 3 warms, 90/5 100/5,5 drop set 65/13
Side lateral descent: 35-30-25 x 3
Front raises: 2 warms, 70/8,10
Db shrug: 102/14,15,13
Seated db curl: 5 sets
Stand close grip curl: 4 sets

27 min cardio

2/15

Back and hams workout:

After a few day break on a mini vacation, I was back at it! Sorry for the pun.
I would like to say well rested but traveled all day yesterday and then up late catching up with emails and clients. I did get some rest and had a great time with my wife. First time without the kids was nice but I did miss them a lot!

Solid workout and the batteries where ready to go!

T bar rows: 3 warms, 180/5 205/5,8,9 drop to 135/20
Lat pulldown under: 2 warms, 130/8,8
Pullover ss: 65 70 75
with Rope pulldown: 100x3
1 arms cable pulldown: 50/10,9,9
Leg curl: 2 warms 55/8 60/6 65/5 double drop sets

17 min cardio

2/10

Chest and tricep workout:

Fantastic workout today and felt great. Next one will be a slight deload but after only a couple weeks, really happy with the flat press progress. Not to mention a PB on chest dips again. The 4 day split is treating me well so far.

Flat press: 4 warms, 225/5 245/3 255/2,2 drop to 195/100
Chest dips: 1 warm, 4chains/8,9,9
Slight in db press: 70x3
with Fly: 35x3
Tricep pressdown: 2 warms, 75/8 80/6 drop set
Db et: 30/6 25/10,10
1 arm pressdown: 15/12,10

10 min cardio, cut short due to business!!!
Will make it up.

2/9

Quads, calves and abs:

Banging all out workout. Felt great to lead off with squats again. Its been a few months since I have. Low back felt ok, so I knocked them. in Reseted without going crazy and will do one of my rep schemes to increase the squat. Lotsa warm ups were done! LOL Rest of the workout was on and killed it.

Squat: 5 warms, 315/3 335/3 355/2,3 drop to 225/15
Hack squat: 2 warms, 225/8 270/8,8 drop to 180/16
Leg Ext: 70/11,12,13
Walking dn lunge: 1 warms, 65/6 70/9
Calf work ss
with abs: 5 set

15 min cardio

2/7

Shoulder and bicep workout:

Nice workout today and actually did some light bicep work. Made some gains on the presses and changed the order a bit. Since the heavier side lateral hurt the forearm, I focused on descending sets with reps. It really toasted the shoulders and had little left for the front raises.

Db press: 3 warms, 90/5 97/5,6 drop set65/12
Side lateral: 3 sets of 3 drops, each started at 35's
Front raise: 1 warms, 55/10 65/9 drop set
Db shrugs: 1 warms, 100/12,13,12
Seated Db curls: 4 sets
Stand bar curl: 4 sets
Ab work: 5 sets

25 min cardio

2/6

Back and Hammy workout:

This week the hits continue and really feeling great. All gains and hit a PR on T bar rows!
After toasting my back, I did the deficit deads again and pushed it a bit. Each rep was solid and no bouncing. These were done as the 5th movement. Hammies were fried!

T bar rows: 4 warms, 225/5 240/5,5 drop set 135/18
Lat pulldown underhand: 2 warms, 125/9 130/8
1 arm row ss: 80 x 3
with Rope pulldown: 105 x 3
Deads 4inch deficit: 3 warms, 315/9
Leg curl: 1 warm, 50/8,9
Db Leg curl: 45/10,11,11
Ab work: 5 set

15 min cardio

2/5

Chest and triceps workout;

Workout went great today, and felt strong. Lotsa energy and made some nice gains from last round. The chest dips are a favorite of mine and actually hit a PR on them. Squeezing in a tad more volume with this 4 day split, but will stick to resting every 5th day.

Flat bench: 4 warms, 225/5 240/3 250/2,3 drop set 195/10
Chest dips: 2 warms, 4 chains/8 5 chains/ 8
Slight in db press: 65 x 3
ss with db lfy: 35 x 3
Tricep pressdown: 2 warms, 72/8 77/7 drop set
Db ext: 30/5 25/9,9 7
drop in super sets 2x with 1 arm pressdown

25 min cardio

Update:
Holding body weight about 160 to 161. And allowing two free meals per week.
I was at this weight prior to the Holidays but I was doing more cardio and consuming less carbs. So both are nice signs that I am changing slowly. In fact, I am increasing the carbs again to see what happens this month.
Strength has not been effective and should only go up!!

2/4

Quads and calves workout:

Interesting workout today. Made solid gains and actually hit a PR on hack squats.
I then went into regular squats instead of the walking lunges. The goal was to reset and do slow and controlled reps with a slightly wider stance. Started light with it and it went well. I hope to increase this even after the fact of frying my legs with the hack squats. Pump was all out and just a great workout.

Hack squat: 4 warms, 270/6 300/6 320/7 drop set 185/15
Squat: 3 warms, 255/5 275/5,8
Walking db lunge: 55/9 65/9 75/7
Leg ext: 70/12 77/12 82/11
Single calf raises: 2 warms, 25/10 30/10,9 2 drop sets
Ab work: 5 sets

15 min cardio

2/22

Shoulder and light biceps:

Nice workout today and lead off with my version of a higher incline db press for the delts. This method take some pressure of the rotator cuff and hits the upper chest also. Took it easy with the biceps for the fact of the forearm was flaring up.

High In Db delt press: 3 warms, 85/5 95/5,6
Barbell front raise: 2 wamr,s 75/8 80/8
Side later up and downs: 3 x
Db shrug: 1 warm, 115/12,9 drop set
Light curls: 4 sets
Ab work: 4 sets

25 min cardio

2/3
Off from weight training.
30 min cardio.

2/1

Back and hammy workout:

Wow, this was an all out workout for the first round!!
Taking out regular deads and will be doing a variety of deads.. And today started with 4 inch deficit deads, towards the end of the workout. But leading off with T bars and seeing where I can go with them.
Back and hamms were nailed and pumped.

T bar rows: 4 warms 180/5 225/5 235/5,5 drop set
Lat pull palms up: 2 warms, 120/9 125/8
1 arm db row ss: 75x3
with Rope Pulldown: 100x3
Deficit deads: 3 warms, 275/5 305/5,5
Db leg curl: 2 warms, 55/9 57/8
Leg curl: 35/11,10
Ab work: 4 set

15 min cardio

1/31

Chest and triceps workout:

Really great workout today and felt good to start a new round of movements.
Strength was solid and move forward with my flat bench progression. Faster tempo and got my swole on!!

Flat bench: 4 warms, 215/5 235/3 245/3,3 drop set
Chest dips: 2 warms, 4 chains/8,8
Slight in db press ss: 65 x 3
with Db fly: 35 x 3
Tricep pressdown: 2 warms, 70/8 75/6 drop set
Db ext: 30/5 25/7 20/11,10

25 min cardio

1/30

Quads, calves and abs:

So I will be doing one of my favorite splits, the 4 day. This will increase both the frequency and rest days. The only compensation is backing of a few sets, no biggie. As I have been feelnig beat up a little. But that could be the fact of fight a little head cold.

I will do this split for the month of Feb. If its going well, will keep it in, or move to the 10 day split laid out. The lower back still is tight and has been for a while. I only feel it on the squating movements. So, taking a break of doing them as a lead off. Instead, I will lead of with hacks and do lighter squats towards the end.

Hack squat: 4 warms, 270/6 295/6 315/6 drop set
Walking db lunge: 55/9 65/9 70/9
Squat: 185/8 205/8 225/10
Leg ext: 70/12 75/12 80/13
1 leg calf raises ss: 1 warms, 25/10 30/9,8 drop set
with abs: 4x

15 min cardio

1/28

Shoulder and forearm workout:

This was a truly deload high rep day. Didnt push it too much since the body was simply tired. In fact, its almost to the point of I might be getting sick. I skipped biceps entirely.

Here is what I did,

Seated Bar press: 5 set
Side lateral: 3 sets of big drops
Rear db raise: 4 sets
Barbell Shrug: 4 sets
Forearm workout ss
with abs: 3 x

25 min carido


1/29

30 min cardio

1/27

Dead and hammy workout:

Sorta de load day. I still train close or to failure but use higher reps and cut back on a set or two. For the deads I went and did the 10 singles with 40 sec rest and use 335. Felt good and not too challenging. But a nice change of pace. Workout was solid.

Side note: In a couple of weeks I will be changing things up to my 10 day split. This is what i have used before leading into shows. More to come, but in a nut shell, two types of training. Great volume over a 6 day period with the lead off being focusing on strength and to a 3 day split to touch things up.

Deads: 4 warms, 335 x 1 for 10 sets, with 40 sec rest
Leg curls: 2 warms, 55/11
Wide leg press: 2 warms, 385/14
Stiff leg w/chains: 1 warms, 205/12 225/14
In/out thigh ss'
with abs: 4x

15 min cardio

1/26

Nice workout today as I continued with the flat press. Feeling good with it I will keep it in. Although I went semi heavy, it was deload day, so I stuck with a higher rep scheme for the rest of the workout.

Side note, since the heavy days of free meals are done and that they are cut in half, I am feeling leaner. But I did cut back the cardio and added carbs.

Flat bench press: 4 warms, 210/5 230/5 240/3,4 drop set
In db press: 1 warm, 80/9,9 drop set
Slight in db x reps
ss with push ups: 3 x
Decline tri bar ext: 1 warm, 60/11,11,9
Stand close pressdown: 50/9 45/10 35/14

25 min cardio

1/25

Quads workout:

Deload for the front squats. But the rest of the workout, I killed it and as I type this dem quads are sore. Did a nice combo of wall ball squats and sissy supersetted. Faster tempo workout and it was cold in my gym!!

Front squat: 4 warms, 235/5,8
Leg ext: 2 warms, 95/11 drop set
Bar lunge: 1 warm, 155/6 175/8 135/10
Wall ball squat ss: 45 55 60
with Sissy Squat: 3 x

15 min cardio


1/25

Back and calf/abs workout:

Really solid workout today and focused on higher reps to deload a tad.
For kix tried repping out on the bent over row with 225. Got 14 and 13. Just a starting point. The rope pulldowns did a nice job of getting the pump. Felt great.

Bent over row: 4 warms, 225/5 225/14,13
Rope pulldown: 2 warms, 120/9,8 drop set
Db bench row ss
with high pulldown: 3 x
Seated cable close row: 2 warms, 120/14 135/12
High rep calves: 5 sets
ss with abs

25 min cardio

1/23

Felt good to hit it after the rest day, and to bring some more motivation, I had a couple of IFPA Pro's at my class. It was single out day for the seated shoulder press. Nailed it and made gains across the board.

Seated shoulder press: 3 warms, 165/5 195/3 210/1,3
Side lateral: 2 warms, 40/8 45/8 drop st
Rear delt raise on bench ss: 20 22 22
with Db shrug: 85 x 3
Barbell Curl: 2 warms, 130/6 140/6 145/6 drop set
1 arm cable curl: 1 warm, 25/10,11
Forearm work: 4 set ss
with AB work

25 min cardio

1/21

Dead and hammy workout:

Nailed it today and felt great. The 3 x 3 progression is going well. Not sure if I will do a 5 or 10 lb jump next time. The rest of the workout was solid and finished with some stiff leg deads with chains.

Deads: 4 warms, 365/1 395/3,3,4
Leg curl: 2 warms, 55/7,7 drop set
Wide leg press: 2 warms, 340/10 385/10
Stiff leg w/chains: 1 warm, 255/10 275/9 drop set
Ab work: 5 sets

15 min cardio


1/22
Rest day, cardio only.

1/20

Chest and triceps workout:

For kix and to give the forearm a break, I led off with flat bar press instead of db's. The setting up of heavy db pressing actually hurts my forearm tendonitis.
The flat pressing went well considering I have not done them in close to 3 months.
Made some solid gains and felt great during the workout. On a side note, had a cheat meal tonight, and it was the first during the week in months!!! LOL Usually, I save it for the weekends but Chick Fila' had a fund raiser for my daughters school.

Flat benhh: 4 warms, 205/5 225/5 235/3,4
In db press: 1 warms, 85/8,8 driop set
Slight in db press: X reps 65 x 2, 55 x 2
Decline Tri Bar Ext: 2 warms, 70/6,6 drop set
Close bar pressdown: 50/9,9,8
Close pu's: 2 x

25 min cardio

1/19

Back and calves:

Really good push today on the bent over rows with strict form. Swapped out the pulldowns for rope pulldowns since the forearm is still aching. Solid gains.

Bent over row 4 warms, 225/6 245/6,7 drop set
Rope pulldown: 1 warms, 110/10 115/9 drop set
Db bench row: 85/8,9,8 drop set
Str arm pulldown: 40/15,13,12,12
Seated calf work: 2 warms, 90/16,15,13 2 drop set
Ab work: 4 sets

25 min cardio.

1/18

Quads and abs workout:

The day before I was thinking of resting but didn't happen. Looking ahead I knew I Saturday was a forced off day due to clients and my first posing class. So, I banged out a solid workout, and this was followed by shoveling the snow/ice here.
Very happy hitting PR at my current body weight on front squats. The 531 program has allowed me to regain the strength on the fronts. And this is just after 3 waves. I plan on doing at least 1 or 2 more.

Front squats: 4 warms, 275/3 315/1 335/1 350/1
Leg ext: 2 warms, 95/10,9
Bar lunge: 1 warm, 155/6 175/8 drop set
Sissy squat: 2 warms, 4 chains/22,20
Lower ab work: 5 sets

15 min cardio

1/17

Shoulder and biceps workout:

Well rested going into the workout and it always reflects in the numbers. The only downer is that the lower back is tight. And I am not sure if I will train or rest tomorrow since its a heavy front squat day. As I move forward I am trying to listen to my body and not train while injured. We will see! Made nice gains and feeling really tight with the workout.

Seated shoulder press: 3 warms, 175/3 190/3 200/3,5
Side lateral: 2 warms, 40/8 42/8 drop set
Rear delt raise on bench ss: 20 x 3
with Db shrugs: 85 x 3
Barbell curl: 2 warms, 130/6 140/6,6 drop set
1 arm cable curl: 1 warm, 25/9,10
ab work ss
with wrist curls: 3 x

25 min cardio

1/15

Cardio:
10 min warm, 10 sprints, 10 min cool.


1/16

Hamstring workout:

Decided to do the deads every other workout to help my lower back heal up. So, I put stiff leg/romanian deads in place of. I used a good starting weight, and plan on progressing doing 3 sets of 5's. The workout was great and energy was up. Felt like I could have gone another hour. For kicks did a super set with db deads and a physio ball curl.

RSLD: 4 warms, 275/5 285/5,5,5
Leg curl: 2 warms, 52/8 57/6 drop set
Wide stance leg press: 2 warms, 315/12 360/13
Db deads ss: 85 x 3
with physio ball curls: 3 x 10
Ad/Abductors ss
with Abs: 4 x

15 min cardio

1/14

Chest and triceps workout:

And the progression is a steady flow. Really happy with today's workout and a more intense pump then usual. Continuing nicely with the 3 sets of 5 on flat dbs, and starting to feel heavier. Hoping the simple method will help me reach new ground.

Flat db press: 3 warms, 92.5/5 102.5/5,5,8
In db press; 1 warm, 80/8 85/7 drop set
Flat bar chains: 155/10 175/9,8 drop set
Uneven pu's: 2 sets to fail
Ly Tri bar ext: 1 warm, 65/9,8,7 drop set
Close grip pressdown: 50/9,9,8 40/11

25 min cardio

1/13

Back and calves workout:

Made some nice gains from last workout, with a faster tempo. Happy with the feel of the training and added some abs into it. More ab work is a goal of mine from now to showtime. Just going to hit them more often but not really long duration. The forearm is still tender and was careful on the pulldowns.

Bent over rows: 4 warms, 225/6 245/5,6 drop set
Lat pulldown wide: 1 warms, 110/8,9,8
Db bench row ss: 75 80 85 85
with str pulldowns: 40 x 4
Seated row: 1 warm, 100/11 110/10
Seated calf work: 3 warms, 90/15,13,12 3 burn out sets
Ab work: 5 sets

25 min cardio

1/12

Quads and abs workout:

Felt good going into this one. Using the 531 scheme and nailed the 305 for the triple. Typically, I would do a second sets, but my lower back tighten up a little bit. I contribute this to the shoveling of snow earlier. So I played it safe, and went all out on the rest of the workout. Increases straight up!

Front squat: 4 warms, 265/3 285/3 305/3
Leg ext: 2 warms, 92/10,10
Bar lunge: 1 warm, 155/6 165/7 drop set
Wall ball db squat: 45 55 55
ss with Sumo Db: 85 x 3
Ab work: 6 sets

15 min cardio

1/11

Shoulder and bicep workout:

Great to start to the round. But I did use caution for the biceps since the left forearm strain is still with me. And most likely will take a few weeks to get better. The side lateral also irritates the forearm but was doable. Still using the 531 for the seated delt press. And I added 15 pounds to the max to the first wave since it was very light. This workout was on.

Seated shoulder press: 3 warms, 155/5 175/5 185/5,8
Side lateral: 2 warms, 40/8,8
Rear delt raise ss: 15 20 20
with Db shrug: 85 x3
Close grip bar curl: 2 warms, 125/6 135/6 drop st
1 arm cable curl: 20/10 22/10 25/11
Wrist curls: 4 x

25 min cardio

1/9

Cardio only day.
Actually did sprints on the bike for the first time in a long time!
Will do them on off days.

Split cardio:
15
25 (10sprints)


1/10

The day after resting always coming back really srong and feeling great. An all out hammy workout today. Continued nicely through the 3 x 3 for deads and happy that I nailed 5 reps on the last set of 385.

Deads: 4 warms, 385/3,3,5
Leeg curl: 2 warms, 50/8 55/5 drop set
Wide Leg Press: 2 warms, 315/14 340/12
Stiff leg bar w/chains: 225/10 245/12 255/11
In/Out thigh: 3 sets

15 min cardio

1/8

Chest and triceps workout:

Fantastic start to this round on chest/tri's. Happy with the mini progress on the flat db pressing finishing strong on the third set. Was feeling really full at the end of the workout and no pain!

Flat db press: 3 warms, 90/5 100/5,5,9
In db press: 1 warms, 80/8,7,8
Flat bench w/chains: 155/10 165/10 175/9,8
Uneven pushups: 2 x to fail
Tricep Bar ext: 1 warm, 60/8 70/6,5 drop set
Close grip pressdown: 50/8,8 40/13,12

Split Cardio
15 min
25 min

1/7

Back and calves workout:

Nice workout today and a solid start to the round. A little bit faster tempo which only allowed for a great pump. The only downer is the return of the left forearm strain. This is an old recurring issue and its back. I was able to get through pretty good as the lat pulldown was the only movement that is actually hindered my weight. Just going to be careful.

Bent over row: 4 warms, 215/5 235/5,6
Lat pulldown wide: 2 warms, 115/8 120/8 drop set
Db bench row ss: 75 80 80 80
with str pulldown: 35 40 40 40
T bar row: 1 warms, 135/8 160/10
Seated calf work: 2 warms, 90/10,12,14 2 drop set

Split Cario:
15min
25min

Side note: Since I made it through the holidays without gaining weight, I will eat a tad more and cut back on the cardio.

1/6

Quads and abs.

New wave and routine. Pummeled those quads and feeling it already. Did what was called for on the fronts and really burned them out with the super set of wall balls and sumo's dbs. Felt great today.

Front Squat: 4 warms, 255/5 275/5 285/5
Leg ext: 2 warms, 90/9,10
Bar lunge: 135/6 155/6,7
Wall ball squat db ss: 40 45 50
with Sumo db: 85 x3
Ab work: 4 sets

15 min cardio

1/5

Shoulder and biceps workout:

Nice finish to this wave. Really ripped it out on the presses and made nice gains on the other delt movements. For biceps I just reversed the order for kicks. The swole was on.

Seated barbell press: 3 warms, 145/5,14
Front raise ssL 55 65 75 75
with Side laterals: 25 x 4
Barbell shrug: 1 warm, 225/10 245/12
Con curl: 2 warms, 40/9,8
Bar curl: 1 warms 95/6 105/8 2 burn out sets

Split cardio
15
25

1/4

Dead and hammy workout:

Truly an all out session. Continued with the so -called rest pause with deads.
I simply did 10 sets of singles with 325 with only 45 sec rest period. Just another way of attacking the back. I will alternate this with 3 sets of triple. Rest of the workout was killa and fried them hammies.

Deads: 4 warms, 325x1 for 10 sets, 45sec rest
Glute hamm raise assisted: 4 x
Front and back lunges: 40, 50 , 55
Stiff leg bar ss: 185 205 205
with Leg curl: 40x3
In/out thigh work ss
with abs

15 min cardio

1/3

Chest and triceps:

Great finish to the round, and made all gains again. I mentioned last time, I am no longer doing the 531 for the flat db press. Instead, just going to micro load doing 3 sets of 5. Today was pretty easy and repped it out on the third set.

Flat Db press: 3 warms, 90/5 97.5/5,5,9
In bar press: 2 warms, 185/8,7 drop set
Slight in db x reps: 65x3
Hammer pu's: 2 set to fail
Tricep Rope Ext: 2 warms, 45/8,8
Lying decline Bar ext: 1 warm, 45/13,13
Reverse pressdown: 45/10,9

Split cardio:
15 and 25min

1/2

Back and calves workout:

Nice day of rows. Slight gains as I was still recovering from my mini trip with the family. As this wave is coming to an end, looking forward to the next. And I will go over the details when its time.

Lat pulldown palms in: 3 warms, 160/8,9,8
Db bent over row: 2 warms, 90/8,8 drop set
Rope row pulldown: 1 warms, 110/10 120/10,9
Bent over row w/chains: 1 warms, 195/10 205/9 drop set
Donkey calf raises: 2 warms, 90/16,14,14 2 drop set

Split cardio
15
25 min


As far as competing, still up in the air. I plan on moving forward and continuing the diet and cardio as I am going to compete sooner then later. If I don't think I am ready, then it will be two fall shows. The main goal is to do the Yorton Cup, as it makes the most sense since its the closest contest to me. But I do have to qualify first!

More to come.

12/29

Quads and abs workout:

Deload for the front squats as it was needed. But I did hammer out the rest of the workout while doing more on the hack and really burned them out on the giant drops on extensions.

Front squat: 4 warms, 230/5,8
Hack squat: 2 warms, 270/6 290/7 225/10
Leg ext: 1 warms, 2 sets of triple drops.
Sissy squat: 3 sets to failure with chains.
Ab work: 3 supersets

15 min cardio


12/30
Will do cardio in the morning for 35 min.

Then scheduled off days 31s and 1st.

12/28

Shoulder and biceps workout:

Nice finish to the 531 for the seated barbell press. I will add 15 pounds to the max, as I under started the initial weight. Solid workout and made gains. Biceps were full when finished.

Seated shoulder press: 3 warms, 155/5 175/3 195/1,7
Front raise ss: 50 60 70 70
with side lateral: 22 x 4
Barbell shrug: 1 warms, 225/12 235/11
Alt db curl: 2 warms, 55/5 60/5
Barbell curl: 1 warm, 90/8,10
Con curl: 30/12,12

Split Cardio:
15 min
25 min


Side note:
Tomorrow will be a deload on the front squats, and then I will have 3 planned off day from the weights. Going on a mini trip with the family, and thereafter its go time. I will use the month of January as the true test to see where I am at for competing.

12/27

Dead and hammie workout:

Fantastic workout today. The magic of getting extra sleep works every time.
Moved forward with my dead progression and made gains on the db split squat for a best. The pump was solid in the hammies.

Deads: 3 warms, 355/1 375/3,3,5
Glute ham raise assis: 4 x
Db split squat: 2 warms, 85/8 90/8
Leg curl ss: 40 x 3
with Stiff legs: 175 x 3

15 min cardio.

12/26

Little catch up time.

The day before Christmas I did train back and calves. Just a mix of the current rotation but used higher reps. Was a solid workout, and did the prescribed cardio.

Christmas day was a complete rest day. And it was a great day of eating!!!

Today I trained Chest and triceps.

Back on it and it was a solid workout. I am keeping the flat db presses in but resetting with 3 working sets of 5 reps. The 531 was starting to become too difficult simply for the fact of setting the heavier db's in place. A great pump but I do think it was from the excess food on Christmas day. All is good.

Flat db press: 3 warms, 85/5 95/5,5,9
In bar press: 2 warms, 175/8 185/8 drop st
Slight In db press: x reps, 65 x 3 sets
Hammer grip pus': 2 sets to failure
Tricep rope ext: 2 warms, 45/8,8
Bar ext ss
with Reverse tri pressdown: 3 x

Split Cardio
15 min
25 min

12/23

Quads and abs workout:

Bottom line hammered this workout!!! All out on the front squats and hit a mini goal with 325 for a triple. 310 was called for on the front squat, but pushed it a bit since I was feeling good. The db jump squats was a nice finish.

Front squat: 4 warms, 275/3 315/1 325/3
Hack squat: 2 warms, 225/8 270/6 280/8
Leg ext ss: 70x 4
Db jump squats: 30 35 40 40
Squat with chains: 195/10 215/12
Ab work: 6 sets

15 min cardio

12/22

Delt and biceps workout:

One of the better one's I had in a while. The best reason was, pain free! LOL.
Doing the higher incline barbell press is easier on the rotator cuff, plus I am hitting the upper chest. An all out workout for sure.

Seated bar delt press: 3 warms, 165/3 175/3 185/3,8
Front raise ss: 45 55 65 70
with side lateral: 25 x 4
Bar shrug: 1 warms, 225/12,12
Alt db curl: 2 warms, 50/5 55/6,7
Barbell curl ss: 80 x 3
Con curl: 25 x3

Split Cardio
15 min
25 min

12/21

Really solid workout today and took a different approach to the deads. Since I dont want to take them out but at the same time need to deload, I am doing the 10 single scheme. I will alternate this with the 3 sets of triples at a heavier weight. The goal for the deload deads is to do 10 singles with minimal rest. I allow myself 45 seconds between sets. I started with 315 and it was a nice start. The rest of the workout was banging and hit a PR with the db split squats.

Deads: 3 warms, 315 x 10 singles (45sec rest)
Glute ham raise assist: 4 x
Db split squat: 2 warms, 85/8,8
Good mornings ss: 105 125 145
with Leg curl: 37 x 3

15 min cardio

12/20

Chest and tricep workout:

Decent workout. Struggled on the flat db presses. Just a pain in the butt getting the db's in place. Thinking after this round, I will be resetting and going lighter with my own rep scheme. The rest of the workout was solid and made some nice gains.

Flat db press: 3 warms, 95/3 105/3 115/3
In bar press: 2 warm,s 175/8 180/8 drop set
Slight incline db x reps: 65 x 3 sets
Hammer grip pu: 2 x
Tricep Rope ext: 1 warm, 45/8 50/6 40/10
Dips: 3 sets to fail
Reverse pressdown: 40/12 45/12

Split cardio
15 min
25 min

12/19

Back and calves:

After a day of hosting an early family Christmas party, I managed to get in a decent morning workout. I did make some gains from last time but had to switch out the db bent over rows to 1 arm db rows. The lower back was very stiff and after just one set, felt it tighten up. So played it safe with the one arm rows. The food was great yesterday and we all had a nice time together. It was a free day of eating!!!!

Lat pulldown palms in: 3 warms, 170/6 182/6,6
1 arm db row: 3 warms, 105/8,9
Close pulldown: 2 warms, 135/9,9
Bent over row chains: 175/10,12,12 drop set
Donkey Calf raises: 2 warms, 90/15,14,12 2 set of singles

35 min cardio

12/17

Killa quad workout, and in the grove witht the front squats. Did what was called for and plus. Rest of the workout all were gains. Getting the hang of the db jump squats. They really knocked me out. Pump was tight and just felt great.

Front Squat: 4 warms, 260/3 280/3 295/3,3
Leg press: 3 warms,475/8 520/8
Leg ext ss: 70 x 4 sets
Db Jump squats: 25 30 35 35
Squat with chains: 185/10 205/12

15 min cardio


12/18

Rest day from weight training
Cardio will be done at a total of 45 min.

12/16

Shoulder and bicep workout:

New round of the 531 to a new movement. Did the seated barbell press this time and will see how far I can go with the 531 on this one. The workout was a nice start as far as weights and looking forward to some increases.

Seated delt press: 3 warms, 155/5 165/5 175/5,8
Trap bar shrug: 2 warms, 225/10 245/9,8
Front ss
with side lateral: 4 x
Stand Alt db curl: 2 warms 50/6 60/5 50/8
Barbell curl: 1 warms 85/8,9
Con curl: 30/11,12

Split cardio
15min
20min

12/15

Dead and hammy workout:

Whacked dem hammies today with the new round. I have mention before that I am not doing the 531 for deads. Just wanted to mix it up and reset with lighter weight.
Workout was great and actually did a best on split squats. And then really slammed them doing a first super set of good mornings and leg curls.

Deads: 5 warms, 345/1 365/3,3,3
Glute ham raise assisted: 4 sets
Db split squats: 2 warms, 75/8 80/8
Good mornings ss: 105 125 135
with Leg curls: 35 x 3
In/out thigh ss with abs: 4 sets

15 min cardio

12/14

Chest and triceps:

New round and always dig it. Little slow to start as it cold in the gym But to my surprise move some decent weight and did what was called for on the 531. The energy only increased as I went through the workout.

Flat db press: 3 warms, 90/5 100/5 110/5,5
In bar press: 2 warms, 175/8,8 drop set
Slight in db x reps: 50 x 3
Push ups hammer grip: 2 set to fail
tricep Rope ext: 1 warms, 45/9,8 drop set
CGBP: 1 warm, 115/10 125/10
Reverse pressdown: 1 warm, 45/12,12

30 min cardio

12/13

Back and calves workout:

Didn't have the best sleep last night for a couple of reasons. But the most important was the fact of my daughter throwing up every couple of hours until 4am. Thankfully she is fine now, but feeling it. LOL
Surprisingly the workout was solid. I actually pick up where I left off with this rotation 8 weeks ago.


Lat pulldown palms in: 3 warms, 170/6 180/6 150/10
Db bent over row: 2 warms, 90/8 95/8 drop set
Close pulldown: 2 warms, 130/10,9
Barbell bent over row w/chains: 155/10 175/12,13
Donkey calf raises: 2 warms, 90/17,16,16 2 drop sets

30 min cardio

12/11

Quads workout:

Wow, nailed this one. Front squats were on and handled the weight well. I did db jump squats for the first time and they were great. To add, they were super seted with leg exts. Finished things up with squats with chains.

Front squats: 4 warms, 245/5 265/5 280/5,5
Leg press: 3 warms, 450/10 495/10
Leg ext ss: 70 x4
with jump squats: 20 25 30 30
Squat w/chains: total weight 175/10 195/13

cardio 15 min


12/12

Rest day from weights but will do early morning cardio.

12/10

Shoulder and biceps workout:

Deload for the shoulder press and intro to the seat barbell shoulder press.
Will be putting that into the mix instead of the standing shoulder press. Also, the body was/is best from yesterday all out set of deads. Solid workout, and felt great again. Tomorrow starts a new wave of routines for the 531. Digging it!!

Seated bar delt press: 3 warms, 135/5 155/5 175/5
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise: 15 20 20
ss with db shrugs: 75 x x
In db curl: 2 warms, 50/6,5
Cable curl ss
with 1 arm preacher: 3 x

30 min cardio

12/9

Deads and hammy workout:

Was the deload for the deads today. So it was time to go all out.
I was happy to do 2 x current body weight for 20. That has been a long term goal of mine. My next round of deads I will be straying away from the 531 to mix it up. I plan on doing 3 sets of 3's and building that up. But will start lighter to gain momentum. The rest of the workout was great!!!

Deads: 5 warms 325/20
Db leg curl: 2 warms 60/8,8 drop set
Front and back lunge: 2 warms, 45/8 50/8
Stiff leg w/chains: 1 warms, 195/10 215/13
In out thigh: 5 sets

15 min cardio

video of 325x20
http://www.youtube.com/watch?v=i2UR4bKRz-k

12/8

Chest and triceps workout:

Deload for the flat presses. I have mentioned a few times before not my best lift, but it was cool to bang out the higher reps. It definitely effected my strength for the chest dips. After that, I made nice gains on the fly and the tricep movements.
Solid workout.

Flat db press: 3 warms, 85/5,14
Chest dips: 2 warms, 4chains/7 drop set
In db fly: 1 warms 60/8 65/8 drop set
Push ups: 2 set to failure.
Db ext: 1 warms, 32/6 35/6 drop set
Tricep pressdown: 1 warms, 65/10 70/8
1 arm pressdown: 15/12,13

30 min cardio

12/7

Back and calves workout:

Mixed up the order a tad bit but used the same movements. A strong finish to this wave of back exercises and had gains each time. Really digging on the progress as I slowly lose body fat.

T bar rows: 3 warms, 180/6 225/6 235/5 180/12
Rack pullups: 4 sets to failure
Lat pulldown palms up: 2 warms, 140/10 145/8
Db bench row ss: 75 80 80
with str arm pulldown: 40 4035
Calf raise: 2 warms, 3chains/20 4chains/18,17 drop set

30 min cardio

12/6

Quads and abs workout:

Start of deload week, but this is only applied to the lead off exercise. So for the front squats, I took it easy. The other movements were all out, and made gains again! Really pushed it hard and hit a pr for the walking db lunges, and the finishers really put the pump on.

Front squat: 3 warms, 205/5 225/5,8
Walking db lunges: 2 warms, 85/6 90/6
Leg ext ss: 70 80 85
with Sissy squats: 15 15 17
Squat: 165/10,16

Ab work: 3 ss

15 min cardio

11/4

Shoulder and bicep workout:

Single out day for the delts. Very happy to hit the numbers at my current bw. All gains again and lots of energy today.

Stand shoulder press: 3 warms, 145/5 165//3 185/1,1
Seated side lateral: 2 warms, 40/8 42/9
Rear delt db raise ss: 20x3
with Db shrug: 75x3
In db curl: 2 warms, 50/5 55/3 60/3
Cable curl: 1 warms, 60/8 70/9,9
1 arm preacher curl: 30/10 25/15

30 min cardio

12/5
Rest day from weights, but will do 30 min cardio.


A solid week with hitting all my numbers and dropping 1.5 this week. Strength is solid and energy is up.

12/4

Dead and hammy workout:

Single out day for the deads. Did what what called for but it was tough. I pulled 455 for a single a month plus ago and it was easier then today's 445. But I am lighter. I may mix up the 531 for deads and work on different rep ranges and elevations. We will see.
Other than that, all increases from the last round, and the hammies really got hammered. New best with the db leg curls and reverse lunges.


Deads: 5 warms 365/3 405/2 445/1
Db leg curl: 2 warms, 57/9 60/10 drop set
Reverse lunge: 2 warms, 175/8 195/6
Db stiff leg: 1 warm, 115/10,13
Ab work: 4 sets

15 min cardio

12/2

Chest and triceps workout:

Single out day for the db press. Not my strongest of lifts but was happy to do what was called for and more. I plan on only adding 5 pounds to the next wave. The rest of the workout was solid and made gains. The most improved were the chest dips with chains. THat was a PR at two sets of 8 with 4 chains.

Flat db press: 3 warms 90/5 105/3 115/3,3
Chest dips: 2 warms, 4chains/8,8 drop set
In db fly: 1 warms, 55/9 60/9,9
2 burn out sets of push ups.
Lying db ext: 2 warms, 32/7,7
Tricep pressdown: 1 warms, 60/9 65/9
1 arm pressdown: 15/12,10 drop set

30 min cardio

12/1

Back and calves workout:

Just rowing today and made gains from last workout. The pullups were tough only because my left forearm is acting up. But I was able to get more totals reps still.
Faster tempo workout and the pump/burn was on!

Pullups: 5 sets to failure
T bar row: 3 warms, 205/8 215/8
Lat pulldown underhand: 2 warms, 135/9,9
Db bench row ss: 65 75 80
Str arm pulldown: 35 40 40
Calf work: 2 warms, 90/15,13,12 2 drop sets

30 min cardio.

11/30

Quads and abs:

Nice start to the singles week of the 531. 300 was called for on the front squat but I pushed it a little. I first did 305 and then 315 for a single. Wasn't too bad and looking forward to bring this up as it was the first round of fronts squats in over 4 months!! The rest of the workout was solid with gains from the previous round.

Front squat: 4 warms, 245/5 275/3 305/1 315/1
Walk db lunge: 2 warms, 85/6,6
Leg ext ss: 70 80 82
with Sissy squats: 15,15,17
Wide squat: 165/10,15
Low ab work: 5 set

15 min cardio.

11/27

Deads and hammies:

Fantastic workout and lots of energy. Went in thinking just to do what was called for on the 531 for deads. Instead I finished with 5 more pounds and 2 more reps to nail 425 for 5. And hitting a best on reverse lunges also was cool.

Deads: 5 warms, 365/3 395/3 425/5
Db leg curl: 2 warms, 55/9 57/8 drop set
Reverse bar lunge: 2 warms, 140/6 160/8
Db stiff leg: 1 warm, 90/10 100/13
In/out thigh ss
with abs: 5 sets

15 min cardio

video of deads
http://www.youtube.com/watch?v=ipdlBhjCEQI


11/28

Delt and bicep workout:

Solid training this morning, and made gains. My neck was stiff going into the workout. From awkward sleeping, and then strained it a tad doing presses. Moved through the workout fine. Just tight now.

Standing press: 3 warms, 155/3 165/3 175/3 drop set
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise ss
with Db shrug: 3 x
Incline db curl: 2 warms, 50/5 55/5,4
Cable curl: 1 warms, 60/8 65/8
Preacher Curl: 30/10 25/13

30 min cardio


11/29
Rest day from weights, but will do 30 min cardio.

11/26

Chest and triceps.

Made some nice increases from last workout, and was well energized.
Did what was called for on the 531. Bumping the cardio up 5 min on the day I do 25 min to 30 min. The slow fat loss is moving along well, and strength has not been effected.

Flat db press: 3 warms, 95/3 105/3 110/3,4
Chest dips: 2 warms, 3 chains/8,9 drop set
In db fly s: 50 55 55
with pu's: 3 x
Tricep db ext: 2 warms, 325/7,6
Tricep press: 1 warm, 60/10 65/9 drop st
1 arm stirrup: 15/11 12/13

30 min cardio

11/24

Quad with extra workout:

Well rested and nailed this workout. All increases and felt more comfortable with the front squats this round. Actually did a PR with the walking db lunges. Legs were swollen.

Front squat: 4 warms 235/5 270/3 285/3,4
Walk db lunge: 2 warms, 80/6 85/6
Leg ext ss: 70 80 80
with Sissy squats: 3 x 15
Squat: 165/10 13
Calf work ss with ab work: 5 c

20 min cardio


11/25

Well train early on Thanksgiving. Most likely do faster tempo to bang out the back and some rows, and cardio.

11/22

Shoulder and bicep workout;

Today was a challenge for the first round of the 531 for the standing press. Most of the workout was solid but little tired. I think staying up late is a no no, and the body cant handle it and do intense training. All in all productive and will build off of this.

Stand shoulder press: 3 warms, 145/5 155/5 165/4 drop set
Seated side lateral 2 warms, 35/8 40/9 drop st
Rear delt raise ss
with db shrugs: 3x
In db curl: 2 warms, 50/5 55/4 drop set
Cable curl: 1 warm, 60/8,8
1 arm preacher curl: 30/10 25/12

25 miin cardio



11/23

Cardio only 30 min
Going to my son's Thanksgiving lunch at preschool.

11/21

Deads and hammies workout:

Fantastic start to this round for an early morning workout. First, did what was called for on the 531, and even better, broke some numbers from almost 2 months back. Hoping this hammy work pays off!!

Deads: 5 warms, 350/5 375/5 400/5
Db leg curl: 2 warms, 55/8,9 drop set
Reverse bar lunge: 2 warms, 135/6 155/8
Stiff leg db's: 1 warms, 85/10 95/13
Out thigh ss abs: 5 x

15 min cardio

11/20

Chest and tricep workout:

Solid start to the flat db wave. Entire workout was on and felt great.

Flat db press: 3 warms 90/5 100/5 105/5,5
Chest dips w./chains: 2 warms, 3c/8m8 drop set
In db fly ss: 45 50 55
with push ups: 3x
Db ext: 2 warms, 32/5,5
Tricep pressdown: 1 warm, 60/9 65/8 drop set
1 arm pressdown: 15/10 12/12

25 min cardio

11/19

Back and calves workout;

Solid training today but it was slowed down a tad since I am really sore from yesterdays quad thrashing. Nice starting numbers and looking forward to increasing them over the next few workouts.

Pullups: 5 sets
T bar rows: 3 warms, 185/8 195/8
Underhand pulldown: 2 warms, 125/9,9
Db bench row ss 65/10 70/9 72/9
with high pulldown: 35/10,10,10
Stand calf raise: 2 warms, 90/13,12,12 drop set

25 min cardio

11/18

Quads and ab work:

New wave and new energy. Felt great bringing back front squats. Really excited to breaking my PR of 365 and with a lighter bw. All in all solid workout and numbers up.

Front squat: 4 warms, 255/5 270/5,5
Walk lunges db: 2 warms, 75/6 80/6
Leg ext ss
with ss squat: 3 x
Squat: 165/10, 13
Low ab work: 4 sets

15 min cardio

11/16

Dead and hammie workout:

Nice deload workout and didn't go crazy with high reps. Did what was called for but used "stops" on the touch for each rep. This give me a little more energy and was able to do more work on the leg curl. I also through is stiff leg deads with the trap bar for kicks. I am sore today as I type this. Solid workout.

Dead lifts: 4 warms, 300/5 320/5,5
Leg curl: 2 warms, 60/8,8 drop set
Stiff legs w/trap bar: 2 warms, 235/10 255/12
Outer thigh: 5 sets
Ab work: 4 sets

15 min cardio


11/17

Shoulder and bicep workout:

Last deload before the new wave. Another solid pump and workout. Faster tempo.
Mixed it up a bit with doing up and down for side lateral and changed the bicep workout order.

Shoulder press: 2 warms, 115/5 135/5,7
Upright row cable: 2 warms, 75/8 80/10,11
Side lateral up and downs: 3 x
1 arm cable curl: 2 warms, 32/10,8
Bar curl: 1 warm, 85/9,9
Hammer db curl: 40/8 30/11

25 min cardio

11/14

Rest day, cardio only of 30 min,
Went to a Pro Football game.


11/15

Chest and Triceps:

Deload workout for the chest but still made gain on other movements. Felt great and I mixed things up a bit. Eager to start the new wave of 531. Couple more workouts!

Flat db press: 3 warms, 80/5 85/5,13
In db press: 1 warms, 85/9,8,8 drop set
Flat bar w/chains: 155/10,10,9 drop set
Bar ext: 2 warm, 70/8,6 drop set
Close pressdown: 50/9,8 drop set
1 arm rope pressdown: 15/9 10/15

25 min cardio

11/13

Back and calves workout:

Really solid workout today. Used a slightly higher rep scheme but also through some burn out sets. Just one of those workouts that I felt like the energizer bunny. High Energy!!

Bent over row: 4 warms, 225/5,7,8 drop set
Lat pulldown: 2 warms, 125/8 135/8 drop set
T bar row: 2 warms, 180/9,10 drop set
Rope pulldown ss
with Pullovers: 3 x
Seated calf work: 2 warms, 4 working sets.

25 min cardio

11/12

Quads and abs workout:

Beginning of deload and good timing. Just feeling a little tight and sore from this weeks training. Did what was called for and stuck with a higher rep scheme for the workout. Felt really good and the pump was great.

Squat: 3 warms, 275/5 295/5 305/5,9
Leg ext: 1 warm, 75/15,15
Leg Press: 1 warm, 225/20,20
Front squat: 1 warm, 185/5,8
ab work: 4 ss

15 min cardio

Thursday, November 11, 2010
11/10

Shoulder and bicep workout:

Last single out workout before the deload. Happy with the results but looking forward to the higher reps coming up. I think from the heavy deads and squats, the low back has been tight along with other aches and tweaks. It happens though. Solid agains to finish this round up.

Stand bar press: 3 warms, 140/5 160/3 170/1 180/1,1
Side lateral: 2 warms, 45/8,7 drop set
Upright row cable: 2 warms, 75/10,9
Barbell curl: 2 warms, 115/6 125/6 130/6
Hammer curl ss
with 1 arm cable: 3x

25 min cardio


11/11

Rest day from the weights
Weigh in 162.5
Cardio 30 mins

11/8

Chest and triceps:

Great workout and made some really solid gains. Just felt on today.

Flat db press: 3 warms, 90/5 100/3 110/1,5
In db press: 1 warm, 85/7,8,8 drop set
Flat bar w/chains: 1 warm, 165/10,10,10
Tricep pressdown: 2 warm, s67/8,7 drop st
Bar ext: 1 warm, 55/10 60/9
1 arm rope pressdown: 15/12 12/13

25 min cardio

11/9

Dead and hammy workout:

Strange type of workout today. Went in want to break a single PR for deads, but didnt happen. I went and it 445, but it was tough. The goal was 465, but just didnt bother. As I was taking the weight off, I was well rest. I then went for 2 x plus my body weight. I banged out 18 with 335. I was then spent!!!

Deads: 5 warms, 415/1 445/1 335/18
Leg curl: 2 warms, 60/6 drop st
Wide leg press: 2 warms, 385/10,12
Stiff leg w/chains: 225/10,12,13
Ab work: 4 ss

15 min cardio

Video of 335x18

http://www.youtube.com/watch?v=LmiN8h73a2E

Summary of last two workouts.

11/6 Quads/ab
11/7 Back/calves

All is well and the body fat is coming off at a really slow pace. Oddly, this is my goal to set myself up for competing some time next year.

With the improvements of my deadlifts, I think its taking a slight toll on my squating. My lower back has been very tight and it did inhibit my heavy squats the other day.

Since I dig the deads and the numbers are still increasing, I will keep them in. The change for the next wave will be switching out squats for Front Squats and apply the 531. Change is good, as I have lead off with reg squats for well over 20 quad workouts.

I was content with doing 435 for a single at the bw of 163. But now is time to hit the fronts as start fresh. The goal for the single will be 385!!

11/4

30 min cardio


11/5

Delt and bicep workout:

Good workout today and nailed the numbers. All gains throughout and felt great.
Starting to see the slight changes in the body which is exciting. Small changes are the key.

Stand bar press: 3 warms, 150/3 160/3 170/3,3
Side lateral: 2 warms, 42/8 45/8
Upright row ss
with front raises: 3 x
Barbell curl: 2 warms, 110/8 120/8
Hammer curl: 1 warm, 45/8 47/9
1 arm cable curl: 20/12 22/13

25 min cardio

11/3

Dead and hammy workout:

Fantastic workout today and nailed a best with 415 for 6 reps. Rest of the workout was solid and the pump in the hammies was off the hook. Really exhausted the muscle but still had solid energy.

Deads: 5 warms, 365/3 395/3 415/6,3
Leg curl: 2 warms, 60/8,5 drop set
Wide leg press: 2 warms, 360/12 385/13
Stiff leg w/chains: 225/10,12,13
In/out thigh: 5 set
Ab work: 5 sets

15 min cardio

video of deads
http://www.youtube.com/watch?v=tRz82hAk0Xg

11/2

Chest and triceps:

Mades gains from last time. Even to the point I did sets of 5 instead of 3's, my bad!
Feeling good to starting getting back into the heavier db's. Been a while since I was flat benching for a few months.

Flat db press: 3 warms, 95/5 100/5 105/5,7
In db press: 2 warms, 85/8,6 drop set
Flat bench with chains: 1 warm, 160/10,11,10
Tricep pressdown: 2 warms, 67/8,7 drop set
Bar ext: 50/10,11,9
1 arm rope pressdown: 15/10 12/12

25 min cardio

10/31

Quads and abs:

Very stiff for the early morning workout. Not sure if it was from the late night or cold weather. Either way, moved on, and missed the prescribed reps for 395. Was shooting for a triple, but cut it off at two reps. I then for kicks banged out a single for kicks. While being disappointed, I whacked the rest of the workout and made gains from last time. All In all, great pump and burn!

Squat: 4 warms, 295/5 345/3 375/3 395/2,1
Leg press: 2 warm,s 450/10 520/10,10
Leg ext ss : 65 75 85
with db step ups: 47 x 3
Squat with chains: 175 tot: 12,16
Low ab work: 4 ss

15 min cardio


11/1

Back and calves workout:

Made gains throughout and the pump was banging. Felt good today.

Bent over row: 3 warms, 215/5 235/5,6 drop set
Lat pulldown wide: 2 warms, 130/8,8
1 arm db row: 2 warms, 100/9 105/8
Rope pulldown: 1 warm 110/11 115/10 drop set
High pulldown: 35 x 2
Seated calf work: 2 warms, 95/14,13,12 drop set

25 min cardio

10/29

Shoulder and biceps workout:

Good start to this round and the pump and burn was on. A little bit faster tempo for the fact of going to my daughters school for her Halloween parade. So I also skimmed a couple of sets off. All in all a solid session.

Stand bar press: 3 warms, 140/5 150/5 160/5
Side lateral: 2 warms, 40/8 42/8 drop set
Front raise plate: 2 warms, 55/10,10
Barbell curl: 2 warms, 105/8 115/8
Hammer curl: 40/8 45/8
1 arm cable curl: 17/12 20/13

Did cardio later at 25 min.


10/31
rest day