Quads – 1/23/12
Squat – 3 warm, 245/3, 275/3, 295/8, 8, 8
Hack – 2 warm, 250/6, 6
Leg Ext – warm, 250/12, 255/12, 260/12
Walk Lunge – 135/12, 12, 12
Front Squat – warm, 175/12, 12, 12
Weight 164
Good workout.  Definitely spent by the end of it.  Squats good – range was questionable.  So not looking to raise the weight at this rep range anytime soon.  Hack good and solid.  Leg ext – nothing exciting – but good.  Starting to see some separations etc while doing them.  So starting to get tight.  Walking lunge very good – will up next time.  Front Squat good – range good but going to keep it here and concentrate on ATG
Weight down a bit which I am happy about – had a good reefed meal last night at PF Changs.

Chest / Tri – 1/25
DB Press – 2 warm, 75/3, 85/3, 90/8, 8, 11
Chest Press – 2 warm, 185/8, 8, 8
Chest Dip – 4 x fail
Incline DB Press – 65/12, 12
Tri Dips – 4 x fail
Rope Pressdown – warm, 160/12, 180/12, 12
Rev Press – 40/12, 60/12
Good workout.  DB Press nice and strong – cranked out 11 on the last set.  Chest Press good as well – back came up a bit – but was tired from DB press – so I guess that is acceptable.  Upped the last set by 2 reps from the last time.  Chest Dips good.  Tri exercises good as well – good taxing workout!

Quads – 1/30
Squat – 3 warm, 205/5, 245/3, 285/1, 301/1, 325/8 ish
Leg ext – warm, 250/12, 255/12, 260/12
Walk Lunge - (155/12, 175/12, 12)
Hack – 2 warm, 250/6, 6
Front Squat – 2arm, (185/12, 195/12, 12)
Weight 164 ½
Pathetic.  OK – maybe not pathetic – but not happy with the squats.  I did technically do 8 squats at 325 – but they weren’t good ROM so – not counting them and certainly not upping the weight at all.  Need to build it here before I move on.  Someone was on the smith machine so had to move things around.  Good Walk Lunge though – upped the weight and really good ROM.  Front Squat good as well – upped it by 20 lbs from last week.  Good solid ROM on it.
 

Chest / Tri – 2/1
DB Press – 2 warm, 65/5, 75/3, 90/1, 95/1, 100/10
Bar Press – 2 warm, 185/8, 8, 6
Chest Dip – 4 x fail
Incline DB Press – 65/12, 12
Tri Dips – 4 x fail
Rope Pressdown – warm, 160/12, 180/12, 12
Rev Press – 50/12, 60/12
Abs
Weight 163 ½
Pretty happy with the workout this morning.  DB Press – banged out 100 for 10 so pretty cool.  Bench Press – weak on the last set – but guess it was good in the fact that I spent it on the DB Press.  Chest Dips good.  Incline DB Press solid.  Tri workout good – but not fantastic.  Overall pretty happy.  Weight continues to slowly go down.

Chest / Tri – 2/15
DB Press – 2 warm, 90/5, 5, 5, 5, 5, 5
Chest Dips – 4 x 12
In DB Press – 65/12, 12, 12
Flat Bar – 155/15, 135/15
Tri Press (wide) – warm, 180/12, 12, 12
DB DBL KB – 20/12, 30/12, 12, 12
1 Arm Press – 60/12, 70/12
Abs and Obliques
Weight 163
Great workout – nice and solid.  So still sore from Monday’s leg workout – so switching to Shoulder tomorrow instead of Back / Ham.  DB Press – solid, Dips good. In DB Press and Flat Bar were switched due to availability – but maxed on both.  Tri workout was good – like the new rotation.
 
So down to / staying at 163 – so think I am about 11 – 13 lbs out from competition – since it won’t be until August – think it should be a nice slow decline to 148 – 152.  Had lowered to this weight in prep for a vacation.  Ate like a king – but guess due to my activities I burned more than I ate (which is hard to believe) – but came back at the same weight / a bit lower – so can’t beat that!
 

Hammies 2/17
Deads – 3 warm, 315/5, 5, 5, 5, 5, 5
Leg Curl (Lying) – 2 warm, 115/8, 130/8, 7
Reverse Lunge – 135/4, 225/4, 4
Stiff DB – 110/10, 10, 10
Seated Leg Curl – 130/15, 15
Good workout – upped the weight to 315 instead of the scheduled 310 just to make it easier – ripped it up!!  Leg Curl – good,  Reverse Lunge good as well – not sure if my ROM is good or not – did it without much weight and then loaded it up.  ROM seemed about the same – but not sure if it is a good ROM or not.  Stiff DB – good.  Really felt the stretch on it.  Seated Curls – good – solid – not too taxing.

Back / Calf – 2/21
Pullups – 5 x failure
T Bar Row – 90/8, 125/8, 180/8, 8, 190/8
Seated Cable Row (wide) – warm, 150/12, 12, 12
High Pulldowns (Straight Arm) – warm, 130/15, 15, 15
Standing Calf – 3 warm, 270/15, 15, (320/15)
Cardio – 20 minutes
Weight 161 7/8
Really good workout!!  Pullups felt great and did notice an increase from the numbers from last time – so cool.  T Bar good.  Seated Cable – good and High Pulldowns good.  Standing Calf – rocked it and upped it a bunch – hope to be able to up more next time.

Deload week 3/5
So this is a deload week.  Kind of happy it has rolled along.  Not sure If I am going to move onto the 3s next week or bump it back up to the higher rep scheme.  I’m having difficulty with the higher weights and just feeling that a skip on this might be good.  Weighing the pros and cons – not sure what they are – but pondering it

EPIC FAIL on the workout today – just no gas in the tank.  Bailed on Deads – had nothings.  Got the rest of the workout done – but it wasn’t on the best ones by a long shot. 

Thanks boss!