Quads and calves workout:

Early workout this morning and was up really early.  So the initial motivation was not there.  After warming up on the leg ext, I got the blood flowing and it was on.

I was content with the squat numbers for the time of the day.  I did the 375 for only a single as 2 reps were the goal.  I felt a slight spasm in the low back after the first rep then racked it. ouch.  Its tight now but nothing serious.  Really happy with the progression on the lunges, as the knees are not acting up.

Leg ext: 3 warms
Squat: 3 warms, 275/6 315/3 345/3 365/2 375/1
Leg press: 2 warm, 495/9 540/8 drop set
Walk lunge: 50/6 55/6 60/6
Calf work: 6 sets high reps

10 min cardio cool

Jan 7th

Chest and bicep workout:

With my low back sore and stiff, I actually lowered the weight on the flat db presses. When getting into position, is simply hurts the area. So, I didnt go as heavy but still went to failure. Pump and burn was solid and happy I made the switch. Also, making nice progress on the bicep training. Added more weight to the movements, as the forearm is not that bad.

Flat db press: 3 warms, 95/10,9,8
Slight in bar press: 2 warms, 185/7,6 drop set
In db fly: 50/10 55/10,8
Rack pu: 2 x to failure
Con curl: 25/12 30/10 32/10
Cable curl: 35/10 45/10 50/10

15 min cardio
BW: 172

This is the first week of focusing on the diet. Just trying to clean things up, and its going well. Hoping to drop a few junk pounds by Feb 1st.

Shoulder and tricep workout:

Mixed things up a bit but stayed with the same theme of exercises, if that makes sense. Happy with the shrugs and the pain free tricep work. Kicked up the HIIT cardio again, and becoming more focused on the diet.

1 arm side lateral (leaning off pole: 2 warms, 40/8,9 2 burnout reg
Bar shrug: 2 warms, 295/7,7 drop set
Standing db press: 2 warms, 55/8,7 drop set
Rope pressdown: 2 warms, 55/8,10
Bar ext: 55/10,10,9
1 arm press underhand: 15/12,11

HIIT cardio
2 min warm
8 sprints
5 min cool

Wed the 14th

Shoulder and tricep workout:

Mad workout and made gains throughout. Really happy with the progress with this one and the triceps continue to improve. Thank you Super Cissus and Omega's.

Side lateral: 2 warms 45/8 50/6 55/5 double drop
Barbell shrug: 2 warms, 295/8,8 drop set with db's
Db delt press: 1 warm 85/9,7 75/9
Rope pressdown: 2 warms, 50/5 55/9 drop set
Bar ext: 60/11,10,10
Dips: 2 sets to failure

HIIT Cardio
8 sprints with warm up and cooldown

Thur the 15th
Rest day
Moderate cardio for 25 mins

Tuesday:
Rest day, moderate cardio for 25 min

Quads and calves workout:

WOW, just a great quad workout today, and continued on the progression of the squats. Made gains from last time, and the step bar lunges were a best for me.  I was toast when finished. The goal of the squat will be 365 for 3 sets of 5. And this will be done even if I am cutting calories.

Supplement note: I have been consistant with USP Labs Powerfull, and after a few days, the sleep is solid, and getting an extra boost during the workout.

Squat: 3 warm, 275/5 305/5,5,6
Hack squat: 2 warms, 270/8 280/8
Bar lunge: 1 warms, 135/6 155/8
Leg ext: 65/12,12,11
Single calf work: 1 warms, 3 sets with chains, drop set

10 min cardio cooldown.

Back and hamstring workout:

Felt tired and just beat going into the workout.
The first movement helped getting the blood flowing and just matched what I did last time. Starting to feel it, I was able to do some positive work. Made gains on the bent over row, and really pushed the deadlifts with chains while standing on a plate. I really like this exercise and get more out of it.  All in all, solid training.

Lat pulldown: 3 warm, 175/8,8 drop set
Bent over row: 2 warms, 235/8 245/7 drop set
Deads on plate with chains: total weight 285/8 305/8 325/9
High pulldown: 42/12,12
Leg curl: 1 warm, 50/8,9,8

15 min cardio

Shoulder and Tricep workout:

Nice workout today and mixed the delt movements a bit since my traps were sore from the deads yesterday. Felt strong so I pushed it a little on the press, and hit 95 for 5's. The tricep work continues to improve and content with it since just a couple of months back, both elbows were tender to the touch.

Db press: 3 warms, 85/6 95/5 85/6
Seated side lateral: 2 warms, 35/10 37/10 standing burn out set
Front raise barbell: 2 warms, 65/10 70/9
CGBP: 2 warms, 165/8 185/8,7
Reverse tri pressdown: 1 warm, 55/10 60/9
Rope ext: 25/13,12

HIIT cardio
2 min warm
8 sprints
5 min cool

Quads and calves workout:

Plowed right through this workout. Made all gains, and the pump was great. Hit PR's on the Hack and Step lunge. Was short on time, but didnt make a difference from the effectiveness. This rotation was good and looking forward to moving onto the next. I will keep the squats as the focus and continue to progress.

Squat: 3 warms, 275/5 315/5 325/5,5
Hack Squat: 2 warms, 270/8 295/8
Bar step lunge: 1 warms, 160/6 180/6
Leg ext: 65/13,12
Calf work: singles dogg crap style

Ran out of time to do the cooldown!.