Delts and Bi's:

Push Press: 2 warms, 140/6 150/6 drop set
Side Lateral Seated: 1 warm, 35/8,7
Con Curl: 2 warms, 35/10
Cable Curl: 1 warm, 55/7

Back and Hams:

Lat Wide: 3 warms, 135/8 140/7
Deads: 2 warms, 295/4,5
Db Bench Row: 55/10,9,9
Leg Curl: 2 warms, 55/4 2 drops

Little tired this morning so I did the deads 2nd. Actually, it was pretty good, since the back become warmed and pre fatiqued.

Rest/Cardio: 16 min HIIT Bike



10/28/06

Chest / Tri's

Flat Db Press: 3 warms, 95/6,6
Mid Bar Press: 1 warm, 170/8,6
Dips: 2 sets
Tri Press: 2 warms, 75/7
Db Ext: 25/10,8
Cable Crunch: 2 sets

Quads and Calves:

Leg Press: 3 warms, 540/6 585/7
Front Squat: 2 warms, 185/9
Leg Ext: 1 warm, 72/10
Calf: 2 warms, 115/12,11

Delts and Bi's

Push Press: 3 warms, 135/8 145/7
Side Lateral Seated: 1 warm, 35/7,6
Front Raise: 1 warm, 65/8 70/8
Con Curl: 2 warms, 30/10
Cable Curl: 1 warm, 50/8
Wrist curl: 2 sets

Rest Day/Cardio: Bike 16 min HITT

Back and Hams:

Little tired this morning so I didnt feel as strong.

Deads: 3 warms, 315/6 365/2,1 drop set
Lat Wide: 1 warm, 120/9,7
Db Bench Row: 55/10,8
Leg Curl: 1 warm, 45/8 50/4 drop

Chest and Tri's

Flat Db Press: 3 warms, 95/6,5
Mid Incline Bar: 1 warm, 165/7,8
Dips: 9/8
Tri Press: 2 warm, 75/6
Db Ext: 25/9,8
Cable Crunch: 50/14,13


10/22/06

Quads and Calves:

Leg Press: 3 warms, 540/6 565/6,7
Front Squat: 2 warms, 175/8
Leg Ext: 1 warm, 70/11
Calves: 4 sets

10/21/06

Detls and biceps:

Mid Db Delt Press: 2warms, 85/7,6,5
Side Lateral cable: 1 warm, 22/10
Bar Shrug: 1 warm, 185/8 195/6
Bar Curl: 2 warms, 90/8,6
Alt Db Curl: 35/7,8

Rest Day/Cardio: 15 min HIIT on the Bike.

Weigh in: 159. Happy with the weight. About 10 percent above contest weight, and strength is good. And should only increase.

Back and Hams:

Pull Ups: 9,7,7,6
T Bar: 1 warm, 135/6,7,7
Lat Close under: 100/10,8,9
Stiff Db: 2 warms, 85/11
:eg Curl: 1 warm, 45/7,5

Chest and Tri's

Little tired today and the weights reflect it. But still a good workout. You cant increase the pounds all the time, but you can keep the intensity high

Mid Db Press: 2 warms, 85/8,6 drop set
Flat Bar: 1 warm, 175/8,6
In Db Fly: 45/11,11
Tri Bar Ext: 2 warms, 75/4
Rope Press: 1 warm, 35/8
Ball Crunch: 2 sets to failure

Quads and calves:

Squat: 3 warms, 275/5 305/3,4
Hack Squat: 2 warms, 230/8
Walk lunge: 45/12
Calf Raise: 4 sets

Delts and Biceps

Mid Db Delt Press: 3 warms, 85/6,6
Side Lat Cable: 1 warm, 22/8
Shrug: 1 warm, 185/6,6
Rear Raise: 1 warm, 20/9
Bar Curl: 2 warms, 85/8
Alt Db: 35/8,7

I didn't train for 3 days due to going to Baltimore to support a client in his show. In addition, I had a chance to spend time with the family as we enjoyed the inner harbor. After missing a few workouts, I am now renewed and focused on hopes to doing a pro show next year. It will either be the Cape Cod or DC show. It's go time! And I will leave it at that with keeping my workouts intense and each one driven to looking my best.

Rest/Cardio: Bike, 15 min HIIT

Tomorrow, Saturday, will be off from training due to attending a contest in which I have a client competing in.

I did weigh myself this morning at 159! I have hit the mark and will be more focused on not eating aa much junk.

Back and Hams

Pull ups: 8,7,7,6
T Bar Rows: 2 warms, 130/7,7
Lat Close: 100/8,9,7
Stiff Db: 2 warms, 95/8,6
Leg Curl: 1 warm, 42/8

Chest and Tri

Mid Db Press: 3 warms, 95/5,4
Flat Press: 1 warm, 170/8,8
PIP Incline: 45/12 50/7
Bar Ext: 2 warms, 70/8
Rope Press; 1 warm, 32/9
Ball Crunch: 2 sets

Quads and Calves:

Nice workout today with some increases. Goal this year to hit 405 for a double with keeping the bw at 160. Have a long way to go, but it will happen

Squat: 4 warms, 295/3,4
Hack: 2 warms, 215/10
Walk Lunge: 40/15
Calf: 2 warm, 100/15 single drops

Delts and Bi's

Incline Delt Press: 3 warms, 75/7,6
Side Cable: 1 warm, 20/10
Shrug: 1 warm, 185/9,8
Rear Raise: 1 awrm, 20/8
Bar Curl: 2 warms, 80/9
Alt Db: 1 warm, 35/8

Rest Day/Cardio: 15 min HIIT