Hams and Calves:

Good workout today.

leg Curl: 2 warms, 55/7 65/4
angled leg curls: 2 sets to failure
Stiff Leg Bar: 2 warms, 255/8 275/8
Bar long step lunge: 1 warm, 95/10,12
Single weighted calf raise: 45/12,10,9 drop sets
3 way calf raise: 3 sets

Arms:

Forearms have been sore again, but I plugged through the first two exercises and made some gains. After, I just mix it up.

Short Bar Curl: 2 wawrms, 90/8 110/7,7 drop set
Close Grip Bench: 2 warms, 165/8 185/6,7 drop set
Con Curl: 30/10 35/9 30/11
1 arm pressdown: 17/10 22/13,12
SS with Seat Db Curl and Tricep Pressdown: 2 x

Back:

Made some gains from last workout. Although, I did not do Db deads since my legs are still sore from Sundays work out, I did 1 arm cable rows instead. It was a great finisher and finished off the back nicely.

Pull ups: 10,9,8,7
T bar rows: 2 warms, 180/8 205/5 2 drops
Lat Pulldown underhand: 100/10 110/8 100/9,9
1 arm high cable row: 45/12,11,11
Upper ab work: 4 sets

Chest:

Slight in bar press: 2 warms, 175/8 195/6 205/6,6 drop set
Flat Db: 75/11,8,8 65/9
Dips: 3 sts to failure
In Db Fly: 45/12,10,10

Got a great pump today, and the shoulder is much better, no pain!
Made a few rep gains also.

Quads:

After being out all day on Sat and then all day today, the workout was tough to get going. I did mix things up a bit and be mid point, the quads were fried!

Leg Ext: 65/12 75/12 85/12
Leg press: 270/22,20,18,18,22
Front Squat: 1 warm, 185/8 215/6 185/11
Split Squat: 115/12,13
Low ab work: 4 sets



Sunday:

Off day, worked a bodybuilding show (long day)

Check in:

BW: 158.5
BF: Hand Held, 9.4 Calipers, 4.8 (there was a slight drop in the ab and chest reading)

Content with the results and the strength is great.

Delts:

Real early workout today. Slow start, but finished strong

Push Press: 2 warms, 125/8 145/7,7 115/12
Side lateral cable: 1 warm, 22/10,10,10
Db shrug on bench
ss with
Rear delt raise: 3 sets of each

Hams and Calves:

Nice mix up today, felt strong.

Leg Curl: 2 warms, 55/7 60/4
Angled LC: 2 sets to failure
Stiff Leg Bar: 1 warm, 225/8 245/8,7
Bar Lunge long stride: 95/10,10
Calf Raise: singles 25/14,11,9 drop set no weight
3 way calf: 1 set

Arms,

Nice to do a little more work when I just do arms. Good pump and nailed them fast.

Short Bar Curl: 2 warms, 90/8 110/6,6
Close grip press: 2 warms, 165/8 175/6,7
Alt Db Curl: 40/10 45/7 drop sets
Rope Pressdown: 35/10 45/9,8
Con Curl: 30/13,11
1 arm pressdown: 17/15 20/9
Side ab work: 5 sets

Back:

Mix things up today, and it was a great back workout. Wicked pump!

Pullups: 9,9,8,7
T bar row: 2 warms, 180/8 205/4 180/6 135/11
Lat Pulldown underhand: 100/10 105/10,9
Db Deads: 115/8,9,8
Cable abs: 4 sets

Chest:

Still a little sick, but working the chest does not take a much O2 as legs!

Slight In. Bar: 2 warms, 175/8 195/6 205/6,4 quick drop set
Flat Db: 75/10,8,8 65/11
Chest Dips: 3 sets to failure
In Db Fly: 45/12,10,9

Quads:

After waking up this morning, I was feeling sick and tired. The good news is that my son is better, and I was able to train tody.
After my posing class, I was up for it, and motivated.

Back to front squats, but didnt go as heavy and focused on the reps.

Leg Ext: 60/12 70/12 80/12
Front Squats: 1 warm, 205/8 225/8 235/8 185/9
Leg Press close stance: 315/10 405/10 450/11,11
Split Squat: 95/12,11
Low ab works: 3 sets

Unplanned Rest Day!

Sometimes these things happen.
As I was putting my pre workout shake together, my son woke up and was burning up! He had a fever of 104, so being pretty scared we took him to the ER. Long story short, he is ok. These things put do happen, and I am just happy I was there for him.

Check in:

BW: 159, BF: Forgot to take it! Either way, it was good to see the drop.

Delts and Biceps:

Strong workout today. Again made gains from the last one. Tomorrow starts a 2 rotation of the 6 day split again.

Mid Incline Db Delt Press: 2 warms, 85/8,8,6 65/10
Seated Side Lateral: 1 warm, 35/10 40/9 drop set
Front Raise Bar: 1 warm, 65/10 75/9 drop set
Cable Curl: 2 warms, 55/10 60/7
In Db Curl: 30/7 25/8 20/10
Floor Ab work: 6 sets

Rest Day!

Felt good to take a day off!
Altough I have been in front of the CPU most of the day putting together a new website, www.buckscountybodybuilding.com

Check out the new blog,
and you can get sups at a great deal!

Back and Hams:

Felt good going into the workout. But becames sluggish. It was from the fact that my legs were still sore and I just did back on Sat! So, I didnt push it as hard and kept it lighter.

Lat Pulldown wide: 3 warms, 150/7,6 drop set
Db Bench Row, ss with Close Pulldown: 3 x
Deads: 185/10,21
Leg Curl: 2 warms, 50/7,5 drop set

Chest and Triceps:

Mid Incline Db: 3 warms, 85/8 95/7,8 75/10
Flat Bar: 1 warm, 165/8 175/7,7 2 fast drops
In Db Fly: 1 warm, 50/10,8
Tricep Pressdown: 1 warm, 60/8 70/7,7
Db Ext: 30/5 25/7 20/9

Another good chest workout and made progress from last week. The great news is the shoulder is not flaring up!

Quads and Calves:

Walk lunge: 35/12 45/12 55/12,12
Squat: 2 warms, 255/8 275/8
Leg Press feet close: 1 warm, 405/11,12
Calf Raise: 2 sets BW to failure, 2 sets singles to failure
Side ab work: 4 sets

Leading off with lunges really kick your A**! Made some increase from last week with this routine, we will see if I am as sore.

Delts and Biceps:

Strong morning workout!

Incline DB Delt Press: 2 warms, 75/8 85/7,6 75/8
Seated Laterals: 1 warm, 35/10 40/8 30/12
Front Raise bar: 1 warm, 65/10 75/8 55/12
Cable Curl: 2 warms, 55/10,8
In Db Curl: 30/7,6 3 consecutive drops

Back and Hams:

Nice workout today. Have not done regular deads in a while so it was a challenge. These are harder than doing the deads with the trap bar.

Lat Wide: 3 warms, 145/8 150/6 drop set
Deads: 1 warm, 275/8 365/6,7 315/8 225/11
Db Bench Row
ss with
Closs Pulldown 3x
Leg Curl: 2 warms, 50/6,4 2 fast drops
Upper Ab work: 4 sets

Rest Day!

Check in:
BW: 161
BF hand held: 10.6 percent
Calipers: 4.8

Strange that the weight is up a pound and so the hand held bf reflects that also.
But the good news, is that the calipers were down a full mm for 3 weeks ago. Not going to worry about it, just plugging along.
Regardless, I will be making a change in the diet. I am going to carb cycle a little bit. The big change will be less carbs on my rest days, keeping them the same on all other workout days with the exception of when I do delts or arms where there will be a slight drop.