Chest/Tri – 7/28

IN DB Press – 35/8, 45/8, 55/8, 75/8, 8, 8
Flat Bench – 135/10, 155/10, 10, 9-1
Chest Dips – 4 x fail
Rack Push Ups – 2 x fail

Tri Press – 130/10, 190/10, (200/10, 10)
DB Ext – 45/8, 85/8, 8
1 Arm (over) – 60/12, 12
Cardio – 30+ minutes
Weight 150 ¾
BOO YAAAAA!!! Great workout this morning. Things felt awesome. Some heavy – but that ok. IN DB – nice – solid – good range. Flat Bench – good. Definitely losing strength here – but that’s ok – solid sets – good range. Chest Dips – got a nice pump. Push Ups – nice and slow – really good. Tri press – finished off the rack - TAKE THAT!! Nice though – good and strong. DB Ext good as well. 1 Arm Under – ok – due to my arm being a bit f’ed – I did more of a single arm press down. Just can’t do it at all as an Under.
Cardio – got 33 minutes in – nice pace. Good!

Weight is hanging at 150 ¾ so happy about that. Overall feeling good. Someone asked me today “Could you be any more vascular?” so I took that as a good sign. OK – so going to re-arrange some of my carbs a bit. Tomorrow is my traditional reload day – but going to defer that Saturday as I plan on having a piece of Elizabeth’s BDay cake and don’t want to kill my diet for the day – so saving things up a bit for my indulgence. I have no problem giving up deserts, treats what have you – but there is an emotional tie to bday cake - a rite of passage so to speak. Mine is on the 16th and I have no problem deferring it until after the competition – however – kids are a different story.

Enjoy the princess party! There is nothing like birthday cake =)

FYI - Princess Cake Rocks. HA

Woooo hoooo Dave!!! You are rocking!!! 

Back and Ham - 8/4/2010
Lat Pulldown wide - 100/8, 120/8, 140/8, 160/8, 8, 8
Deads - 135/8, 225/8, 285/8, 295/8, 8
Bench Row - 45/10, 60/10, 10, 10, 10
Seated Row - 105/12, 120/12, 135/12
Lying Leg Curl - 80/10, 115/10, 10, 10, 10, 10
Single Leg Curl 60/12, 85/12, 12
Cardio 45 Minutes SS

Good workout - not great. Had trouble concentrating today. Didn't change any of the weights - feeling just a bit weaker this morning - nothing too bad - but feeling it a bit. Everything was fine - just not a GREAT workout.
Did do 45 minutes SS. Also - today is usually my higher carb day - but keeping it lower (unless you override) just because I don't have as much control over my diet this week so just don't want to lose ground.

Yoster wrote:

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Shoulders / Bi - 8/5

Seated Bar Press – bar/12, 65/8, 85/8, 115/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 85/10
Front Raise – 15/12, 25/12, 12
ss Rear – 15/12, 25/12, 12
Bar Curl – bar/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 150/10, 150/10
Concentration Curl – 25/10, 30/10
Cardio – 45 minutes

Good workout this morning. Everything felt pretty good and felt strong. No real change in weigth amounts. Seated Bar - did at the smith - so not sure of the exact weight - but think it was the same. Side Lat good. Front and Rear were both very good as well. Bar felt great - heavy but good. Concentration - did straight through - no rest.
Got in cardio - once again upped it a bit to ensure I compensate for any diet issues. Was kind of pleased this pretty big guy asked me why I was so lean. So first of all happy he said lean instead of skinny. But got talking - turns out he is an NGA promoter out here - pretty nice guy - very complementary and was impressed with how lean I had gotten - so I'll take that as a good thing.

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Yes, lucky you, I get the "how come you are getting so skinny?" LOL - I mean WTF! Good for you Lean Master!

Are there really three weeks left???? I am so ready...for this to be done, that is...LOL Keep it up Dave - you are doing great!

Thanks Mike - really looking forward to getting on the stage with you. Its going to be great.

Back / Ham – 8/10
Wide Lat – 100/8, 120/8, 140/8, 165/8, 8, 8
Deads – 135/8, 225/8, 295/8, 8, 8
Bench Row – 45/10, 60/10, 10, 10
Seated Row – 105/12, 120/12, 125/12
Lying Leg Curl – 80/10, 115/10, 10, 10, 10
Single Leg Curl – 60/12, 85/12, 12
Lower Abs

40 Minutes Cardio
Weight 150 ¾

Pretty good workout this morning. Got up extra early – so a bit tired. Things felt fairly strong – no real movement in the amount of weight – but still a solid showing. Wide Lat good – lifting more than my body weight now – so yeah! Deads – solid – felt just great. Bench Row – good. Seated row – great squeeze. Lying Leg and Single Curl were really good – battling at the end to get em done – but really good. Got in about 40 minutes of cardio as well. So basically doing cardio every day but Sunday. Legs starting to shread up a bit. Weighing a bit less than last year – but think my conditioning is much better.

Chest / Tri - 8/12

Slight Incline – bar/8, 115/8, 135/8, 155/8, 8 , 8
In DB – 45/10, 55/10, 70/10, [65/10]
Flat Fly (Pec Dec) – 100,12, 175-drop/12, 130/12, 12
Uneven Pushups 2 x fail
Dips 4 x fail
Rope press – 140/12, 170/12, 12
Lying bar ext (skull crush) – 70/12, 12

Oblique

Cardio – 40 minutes

Weight 150



Great workout this morning!! Have come to terms that I am losing strength and now submit to the weight that I can do while maintaining a level of form and keep from hurting myself. Slight Incline – felt great – heavy but good. In DB – did have to lower the wieght a bit – but nice solid reps. Flat Fly – new machine – don’t like it – feels odd – weight is WAY off from the other one – but still do prefer the general feeling I get off the Pec Dec as compared to DB Flys – feel I can get a better squeeze. Uneven Pushups – nice – great pump. Dips good. Rope Press – love this one. Nice and solid. Lying bar ext solid. Used to lift a bit more – but this was good – full range – happy with it.

Finished up my abs with Obliques today. Nice and tight. Got 40 minutes of cardio in. Weight is constant at 150 so happy about that – think it can come down just a bit more – we’ll see – you let me know.

Shoulder / Bi - 8/16
Side Lat machine – 65/8, 65/8, 95/8, 8, 8
High IN DB Press – 40/10, 40/10, 60/10, 10
Cable Upright Row – 80/10, 130/10, 10, 10, 10
IN DB Curl – 20/6, 25/6, 35/6, 6, 6
Cable Curl – 70/10, 130/10, 10, 10
1 Arm Preacher – 30/10, 10
Upper / Lower Abs

1 HOUR Cardio
Weight - 150



Really good workout this morning. Things felt good – pretty strong. Side lat – nice – good and strong. High Incline – nice. Pretty solid – good range – fought for it. Upright row – good as well - still having issues with my one forearm which is hampering my strength but good overall. Incline DB – good – hampered by forearm. Curls good as was the preacher curl. Got in abs as well. Did 1 hour of cardio.
So last night we went out to dinner at Season’s 52. OUTSTANDING RESTARURANT. All entrees are 475 calories or less, nothing is fried etc. So it SEEMS like a fairly health conscious place to eat – and Cindy deserved to go out for our anniversary so we went. I planned 475 cals out of my day and thought I would be ok. Long story short – got an unexpected appetizer and little desert that I hadn’t expected. So took MORE calories out of my evening “snack” – basically didn’t have it and did an hour of cardio today. So hopefully I didn’t screw myself up too much. I know I shouldn’t have partaken in a bit of it – but hey – I’ve been very strict so we will see what happens.

Chest / Tri - 8/18

Slight Incline – bar/8, 115/8, 135/8, 155/8, 8 , 8
In DB – 45/10, 55/10, 70/10, (70/10)
Flat Fly (Pec Dec) – 100/12, 130/12, 12, 12
Uneven Pushups 2 x fail
Dips 4 x fail
Rope press – 140/12, 170/12, 12
Lying bar ext (skull crush) – 70/12, 12

Oblique

Cardio – 45 minutes

Weight 149
Good workout this morning – felt strong!! Busy day so keeping brief – good working, good range, weight is down a bit to 149. Felt that I looked pretty good after the workout. Got in cardio.

THANKS ROBIN!!

Back / Ham - 8/19
Lat Pulldown – Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 8, 140/8, 8
DB Dead – 100/10, 110/10, 10, 10
Close Row – High – 130/12, 190/12, (200/12)
Good Morning – 95/12, 105/12, 12
Glute Ham Raise – 4 x fail
Cardio – 45 minutes

Weight 148 1/2

For working off of 3 ½ hours sleep – I had a surprising good workout. Everything felt pretty strong. Overall – I have certainly lost strength – but that is to be expected – but my workout this morning was pretty good. Lat Pulldown nice – actually pulling more weight than I weigh. T Bar good – was heavy. DB Dead actually felt pretty good. Close Row – nice stretch – felt great!! Good Morning was good as was Glute Ham Raise. Got 45 minutes of cardio in. Weight dropped significantly to 148 ½ so happy about that. Looking forward to carb loading next week!!! Feeling lean – things looked tight after the shower – but they always do (Is that sharing too much- HA) but get cool veins etc after a good hot shower.

Dwayne - thanks. I have worked hard - as have a bunch of other people and think I have made some good gains. We'll see what happens next week. It has been fun - but only possible through Joe and all the support from people in TFB.

Thanks for all the tips and pointers - I try to keep them all in mind

Dave - great job yesterday! You looked great! And you are a trip making faces on stage during your back poses - glad you had so much fun. Enjoy that cake - you deserve it.