Arms:

Con Curls: 1 warm, 35/10,10
1 arm rope pressdown: 1 warm 20/10,10
Cable Curl: 1 warm, 55/10,8
Lying Tri Bar Ext: 1 warm, 75/9,7
In DB Curl: 35/10,7
Tri Pressdown: 1 warm, 70/9

Delts and Hams:

Shoulders were a little tight and sore!
So I didnt go as heavy on the laterals and focused more on reps and control.

Side lateral: 3 warms, 35/10 40/10,11
Mid Db Press: 1 warm, 85/8,7,6 drop st
T Bar Shrug: 135/20,14,14
Stiff Leg Db: 2 warms, 105/10,10,9
Leg Curl: 1 warm, 45/8,5 drop set

Back and Calves:

Bent Over Row: 3 warms, 205/7 215/5 drop set
Lat Pull Wide: 2 warms, 120/8,7
T Bar Deads: 1 warm, 275/8,10,11
High Cable Pulls: 35/14 40/12
Calf Work: 7 sets

Mixed up the order today and lead off with bent rows. Have not done these first in months. Content with the strenght but my one forearm was acting up. All in all a decent workout.

Chest and Abs:

Mid Bar Press: 3 warms, 195/6 205/6,5
Flat Db Press: 75/11,10,8 drop set
Dips: 3 sets to failure
In Db Press: 45/16,12
Cable abs: 3 sets

Good workout!

3/10/07
Rest!

Quads and Abs:

Went in to the workout tired due to training later in the day. But it motivated me more to move more weight than last time. And I did!

Leg Ext: 3 progressive sets to warm up
Front Squat: 2 warms, 225/6 245/6 265/6
1 leg/leg press: 1 warm, 180/10/12 drop set
Db Split Squat: 85/13/14

One of the best quad workout in a long time.

Arms:

Changed things up. Not a bad workout, but felt rushed for some reason.

Con Curl: 2 warms, 35/10
1 arm rope press: 2 warms, 20/8
Cable Curl: 1 warm, 55/8,8
Tri Bar Ext: 1 warm, 75/8,6
Inc Db Curl: 35/10,7
Tri Pressdown: 55/12 65/9

Delts and Hams:

Side lateral: 3 warms, 45/8,7
Mid Db Delt Press: 1 warm, 85/9,7 drop set
Trap Bar Shrug: 135/19,12,10
Stiff Db: 2 warms, 95/10,11
Leg Curl: 1 warm, 45/7,6 drop
LC Ball: 13 reps

Back and Calves:

T Bar deadlift: 3 warms, 315/6 365/6,5 225/13 on raised plate
Lat Wide Pulls: 2 warms, 125/7,6
Bent Rows: 155/8,8,9
High Pulldowns: 1 warms 45/11
Calves: 6 sets

Rest Day-Moderate cardio for 25 minutes

Chest and Abs:

Felt tired going in, but finished with a great workout. Made a few gains from the last time (6 weeks ago) I did this workout.

Slight In Bar: 3 warm, 195/7,7,6
Flat Db Press: 75/9,8,8 drop set
Dip: 3 sets (each to failure)
In Db Press: 45/13,11
Cable Abs: 3 sets

Quads:

Change of routine today and for the next few weeks. Its always refreshing to mix it up. And its even better to move more weight than the last time doing the same routine almost 2 months ago.

Leg Ext: 2 warms, 85/13
Front Squat: 2 warms, 225/6 245/6,6
1 leg press: 1 warm, 180/10,9 drop set
Split Squat Db: 85/11,11

Weigh in: 165 BF: Hand Held: 11.8

Even though I am up 1.5 from last week, I look at the big picture from Jan, and I lost 1.5 pounds, and over a percent of body fat. The numbers showed that the weight loss was all from fat. Happy with the progression.

Arms:

Never get into training arms too much, but it was a great pump today!

Bar Curls: 3 warms, 115/6,6, drop set
Close Grip Bench: have not done these in months due to shoulder pains: 3 warms, 145/8,9 drop set
Alt Db Curl: 1 warm, 45/6 drop
Db Ext: 1 warm, 35/8 drop
1 arm cable curl: 17/16
1 arm tri pressdown: 17/13

Delts and Hams:

Back was real tight in the morning. It has to be from squating heaving then doing deads only 2 days later. Need to change the routine soon. So I didnt hit the hams to hard, only did leg curls.

Db Press: 3 warms, 85/6,6,4 drop set
Front raise ss with seated lateral: 3 x
Db Shrug: 85/8,9 65/12
Leg Curl: 35/12 40/9,9,8 drop

Back and calves:

Slow start to the deads. I think I made too big of a jump or did not rest long enough for the last heavy set. But I did two nice drop weight to finish it off.

Pull ups" 10,9,7,6
Deads: 3 warms, 385/2 315/8 225/12 on plate
Db Bench Row: 1 warm, 65/10,9,8
Close Pulldown: 90/12,11
Calf work: 6 sets

Chest and Abs:

Felt good going into the workout, but had a hard time loosening up the shoulders and resulting in not feeling the exercises that great.

In DB: 3 warms, 85/8,8
Flat Db: 75/8,8 3x drop
Dips: 3 sets
PIP press: 45/11
Cable Abs: 3x

Quads:

Squat: 3 warms, 365/3 385/2 225/10 135/16
Leg Press: 2 warms, 450/10,8
Wall Ball: 65/12,12
Step Lunge: 35/14

Great workout today. Wanted to try heavier weight with the squat, and got 2 reps with 385, was not pretty. So I repped out with lighter weight without rest.

2/25/07

Rest day, cardio 23 min on the bike

Arms:

Bar curl: 3 warms, 115/6,6
Tri Pressdown: 3 warms, 90/6,4
Alt Db Curl: 40/10,8 drop set
Db ExtL: 30/10 35/7 drop set
1 arm cable curl: 15/16
1 arm cable press: 15/14
Low abs: 4 sets

Weigh in: 163.5

Ahead of schedule with weight loss but still at a comfortable weight for strength. I do not want to be below 160 by April. So the monitoring will be based on eating more if needed.


Delts and Hams:
Db Press: 3 warms, 85/8,6 drop set
Seated Side Lateral: 2 warm, 35/9,8
Front Raise: 2 warms, 70/9,8
Leg Curl: 2 warms, 55/6,4 2 drops
Wide LP: 1 warm, 350/10
Db LC: 30/12,12

Back and Calves:

Pull Ups: 10,8,7,7
Deads: 3 warms, 375/4,4 275 off of plate for 9
Db Bench Row: 1 warm, 65/9,9 drop set
CLose row: 90/11,9
Calf work: 6 sets

Chest and Abs:

Didnt break any numbers today, but it was a great chest workout.

In Db Press: 3 warms, 95/7,5 drop set
Flat Db: 85/6 65/9,7 55/10
Dips: 2 sets
Mid In PIP: 40/11,9
Cable abs: 3 sets