Kick arse training today and a nice finish to this round. Increases across the board and really happy with my progress. Bicep work continues to improve..
High In Delt press: 3 warm,s 185/6 200/5,5 Seated side lateral: 2 warms, 40/8,7 drop set Rear delt raise on bench ss with Front raise with bar: 3 x Barbell curl: 2 warms, 115/6 130/5 135/5 Rope curl: 2 warms, 50/11,10 1 arm db preacher curl: 25/13,12
Another blasting quad workout. Made increases straight through the workout. The doubles with the squats continue on nicely, and hoping to hit 405 for a double with a body weight of 160 really soon. It would be cool to do 2.5 x the body weight.
Dropped 2.5 pounds but feeling much tighter than what the scale says. Cardio time will be increased by 1 min and up to 18 mins. I am basically doing some type of light cardio everyday, and this is a new approach for me. Off days are just a little bit longer at 25 min, but this may go away, as I will use my off days from weight training to do yard work and such. I did stop the HIIT cardio for the fact I dont need it now, and I want to have something in the bank for sticking points. I will continue with the higher volume 4 day split (for me it is) as I really dig this workout. I am about half way through, and my repeat it or bump to a 5 day split. Lastly, the diet has been the same with a slight increases in carbs on quad and back days, and lower on my off days from weights. Nothing fancy, but I am still enjoying the occasional cheat here and there. Other than that, cool with the start of the prep!
Nice workout after a long day of training clients. Energy was high and could have kept on going. Made increases across the board.
Flat db press: 3 warms, 100/9,7,7 Slight In db press: 85/8.8.7 75/8 Flat bench with chains: 4 sets In db fly: 50/11,10 Reverse tricep pressdown: 2 warms, 60/8,7 Close db press: 1 warm, 55/9,7 1 arm rope pressdown: 15/10,11
Early morning workout, and mixed things up a bit do to stiffness in the low back. Plus the little lady was training, so I gave her free range! LOL The pump was off the hook and felt really tight and full. Did more volume than usual. I finished the workout with stiff leg dead but threw the chains on.
Lat pulldown wide: 3 warms, 150/7,6 drop Bent over row: 2 warms, 205/6 225/6 175/11 Db pullover: 1 warm, 75/10,11 Rope pulldown ss with Db Shrugs: 3 sets Leg curl: 2 warms, 60/6 65/5 55/7 Stiff leg w/chains: 1 warm, tot weight: 225/8 245/8 265/10
Solid workout today and the strength continues to improve with the biceps. Just about there! Felt really good and the energy was really high. Tomorrow is a rest day and I dislike them, but it will only build up more drive to hit the quads hard the day after.
High incline bar press: 3 warms, 185/6 200/4 210/3 drop set Front Raise Bar: 2 warms, 70/9 75/10 drop set Side lateral up and downs: 3 x Barbell Curl: 3 warms, 130/5 140/5 drop set Rope Curl: 1 warm, 47/10 52/9 Preacher curl: 25/14,15
Woke up this morning and weighed myself. Hit 160 for the first time in a long time, and I was squating today. Well, I was eager to train all morning, since I wanted to do 405 for single, which is 2.5x my bodyweight. POW, nailed it along with a fantastic workout. Sure, I am not the strongest guy out there and I will never be. I am just really happy my strength continues to climb as I lose body fat.
Solid workout today and nice start to the rotation. The flat benching felt heavy, and it was most likely due to the faster tempo of the workout. Sinmply matched what I did from the last time about 1 1/2 months back. Actually did some posing today at the end. Not yet! LOL
Flat bench: 3 warms, 215/6 235/5,5 drop set In Db press: 1 warm, 85/8,8,6 Weighted Chest Dips: 2chains/10,8 1c/9 bw/10 Flat db fly: 45/12,11 Tricep pressdown: 2 warms, 75/8,8 Db Ext: 30/7 25/9 20/11 1 arm pressdown: 15/11,12
New rotation today, and made a few rep increases from last month. Felt great to do a few more pull ups! Brought back strict bent over rows as my bicep Did the deads at the end of the workout, while standing on two 45# plates really take it a toll on you. The way is a really nice lead in to doing leg curls. Energy was high!
Pull ups: 4 sets to failure Bent over rows: 2 warms, 215/7,6,7 drop set Close pulldown: 1 warms, 115/11 125/8 115/10 Barbell Shrugs: 2 descending sets Deads on plates: 225/8,10,11 Leg Curl: 2 warms, 60/5,5 50/6 burnout set
After a long day of training clients I pulled off a good workout. It was with my wife today and as she moves forward in her training, I am seeing a lot of great changes in her! The only problem is she is tearing into my BCAA's and Whey protein!
Db press: 3 warms, 85/6,5,6 Side lateral cable: 1 warms, 20/10 25/10 drop set Upright row: 1 warms, 85/11 95/10 Seated rear delt raise: 1 warm, 25/11,10 Hammer curl: 2 warms, 50/8 55/6 60/6 Close grip bar curl: 2 warms, 90/9,9 1 arm cable curl: 15/15 17/14
Looking solid Joe--you're setting a tough pace for the rest of us! Rick.
Thanks Rick,
Quads and calves workout:
Had a nice meal for Easter along with some goodies, but didnt over do it. The fuel from yesterday allowed me to to have a kick arse workout. Didnt do any singles but nailed 4 - triples with 345. And the focus will be increasing on that next time. Lunges keep on improving and used 80's for the first time. Feeling good!
Felt tired going into the workout today, and was just a subdued attitude. Surprisingly, I still made weight and reps gains throughout the workout. Pleased with the flat pressing, and increase with the chest dips. Flipped the tricep movements which resulted in sick pump. All in all, it ended up being a productive workout.
Flat bench: 3 warms 215/6 235/5 245/3,3 In db press: 1 warm, 85/8,9,9 Chest dips: 2 chains/ 11,10 1 chain/11 Flat fly: 45/12 50/11 Db ext: 1 warm, 35/7,6 drop set Tricep pressdown: 60/10,9 50/12,11
Solid training today and was a quick tempo workout. Looking back two months ago, my pullups have increased by a total of 8 reps over 4 sets. Happy with that! Finished strong with regular deads as the back was not tight today. But doing them as the 4th movement places a nice challenge on them.
Pull ups: 4 sets to failure Bent over row: 2 warms, 215/6 225/6,5 185/11 Close pulldown: 2 warm, 125/11 130/10 Deads: 1 warms 315/8 365/6 315/9 225/13 Leg curl: 2 warms, 60/6 62/5 2 drop sets
Trained early today as I had some free time to bang it out. Made some nice gains and felt strong. This past round of training was solid and it took its toll on me. Tomorrows off day is welcomed and it looks like Saturday will also be an off day since I am busy with client and having a posing class in the afternoon. I will get some cardio in both days and will check in tomorrow with body weight.
Db delt press: 3 warms, 85/6 90/5,5 Side later cable: 1 warm, 22/10 25/10 drop set Upright row wide grip cable: 1 warm, 85/9,10,8 Hammer db curl: 2 warms, 55/6 65/6 Close grip bar curl: 2 warms, 95/10 105/8 1 arm cable curl: 17/15,14
Well, I thought this was going to be an off day, but my 8am session called and cancelled. So, I figured, lets get it done Still a little short on time, I really mixed things up and didnt do any squats as that usually take 30 mins right there. The highlight of the workout was doing a couple of sets with 85's on the walking lunges. Pump was great and the high rep leg presses finished them off nicely.
Leg ext: 2 warms, 80/11 90/10 Walk lunge w/db: 1 warm, 75/6 85/6,8 65/8 Leg press: 5 sets of 20 plus reps Calf work: singles 5 sets
A bang up workout in the early morning. After doing a few warm up sets of the flat bench, I decided to do some singles and see where I am at. I have not done this in a very long time. I was happy to push 275 for a single without too much of a struggle. Gone are the days of doing 315 for a couple reps, LOL. But the focus is different now. Solid gains throughout the workout and broke through the 160 mark at 159.5. I am now small in my eyes!
Flat bench: 3 warms, 225/5 245/3 255/1 265/1 275/1 drop set In db press: 1 warms, 85/8 90/8,6 Chest dips/chains: 3c/9 2c/9 1c/9 Flat fly: 1 warm, 50/11,10 Db ext: 1 warm, 35/7 30/9,8 Tricep Pressdown: 60/11 55/12,11,9
One of those days when the workout was rushed. And when this happens the tempo is really picked up and strength suffers a bit. Match most numbers and changed out two movements because I felt like it. Pump was still on so all is good.
Pull ups: 5 sets to failure Bent over db rows: 2 warms, 90/7,8 drop set Close pulldown: 2 warms, 130/10,9 Rom deads: 2 warms, 275/8,10,9 burn out set Leg curl: 1 warms, 50/8 55/7,6 drop set
Note: My back was sore the morning off, great sign that mixing things ups and higher reps can be effective.
Again, mix the workout up a bit, but stayed with the theme. Instead of 1 arm cable side laterals, I did them on an incline bench laying on my side. Wow, these were tough, and since I did this yesterday I can tell you I am sore. The bicep work had all gains which is great!
Db press: 2 warms, 3 sets dogg crapp In Bench Side lateral: 2 warms, 20/11,10 Front raise cable: 1 warm, 30/10 35/9,8 Db shrug: 2 descending sets Hammer curl: 2 warms, 60/6 70/6 Close grip curl: 1 warm, 90/8 110/8 drop set 1 arm cable curl: 17/12 20/12
First off, I am really sore from yesterdays quad workout, I feel like a old man. But in a good way! LOL Today was a solid early morning workout. Hit some nice starting numbers and planning on bumping them up next time. I will weigh in tomorrow.
Slight in db press: 3 warms, 100/7,7,6 In bar press: 2 warms, 175/8,7 Flat db press, x reps: 3 sets with 65's Uneven push ups: 2x Rope Pressdown: 2warms, 52/9,8 burn out set Tricep dips: 4 sets to failure
I know you told me this before - but what are X reps?
My version of X reps, is working the middle portion of the range of motion. Not locking out nor touching the chest for the db press. Constant tension is the focus, so its a little harder.
Saturday the 25th: an unscheduled rest day. Busy day with clients, my son was sick and my wife worked.
Back and hamstring workout:
I little tired this morning from yesterdays activities and sleeplessness with my son still sick. The new rotation is what I needed and had an effective workout. Good start and a great pump. Looking forward to doing more weight next time.
Lat pulldown, palms up: 3 warms, 155/6 165/7,6 T bar row: 2 warms, 180/6 205/6 215/6 drop set Lat pulldown wide: 125/11,10 110/12,10 Stiff leg deads w/dbs: 2 warms, 95/8 105/10,11 Glute Ham Raise ss with Good Mornings: 3x
Solid workout and felt strong throughout. Quick tempo so the pump was on!
Side lateral: 3 warms, 45/7,7 drop set High In Db press: 1 warm, 85/8,7 75/7 Floor db raise (front /rear): 3 sets Bar shrug: 2 descending sets Incline Db curl: 2 warms, 40/6 45/6 47/6 Cable curl: 1 warms, 55/9 60/9,8 Con curl: 25/14,12
A decent workout that really picked up at the end. I was little cautious to start since I have my dental implant yesterday and I all I can think about is popping a stitch doing heavy squats! Then my mom stops over to visit so that delayed the start time. By the time I got started I lead off with leg exts to get things going. I then squatted, but nothing to crazy. But the final two movements were solid and made nice gains from last time doing them.
Leg ext: 2 warms, 80/11,10 Squat: 2 warms, 275/5,7 225/10 Step lunge w/bar: 1 warms, 175/6,6 Sumo db squat: 1 warm, 165/12 175/12 calf work: 2 warms, 135/12,10,10 2 drop set
