ginadiva wrote:

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Sissy squats with chains...awesome!!
I admire your dedication, hard work and integrity Joe....that's the TRUTH!!

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 Thanks Gina, trying my best!

Chest training:

Later day training due to training clients then having a posing class. Not a fan of training later in the day, but it was a solid workout and very content of the start off weights for the new round.

Flat db press: 3 warms, 95/5 105/5,5,5
In Db press: 85/8,7 75/8,8
Flat bar w/chains: 3 sets with total weight of 175
In Db fly: 45/11,10 drop set

Upper ab work: 4 sets
20 min cardio

Weigh in: 155.5(-.5)

Arms:

Killa workout and ran right through it since I am on a mission. The only downer was tweaking my back this morning after getting up from sleeping. Dont ask! Anywho, the back is really stiff and hoping it will not effect tomorrow's hammie workout.

Hammer db curl: 3 warms, 60/6 65/6,6
Close grip bench: 3 warms, 185/6 195/5,8
Close grip bar curl: 1 warms, 90/9 100/9
Reverse tri pressdown: 1 warm, 60/10 65/10
1 arm cable curl: 1 warm, 22/13,12
1 arm rope press 1 warm, 22/12,11

20 min cardio

I hear ya Dwayne.  Its really a pain in the arse more than anything. 
I made it through today and loosens up as the day goes.




Hamstring and calves workout:

Even though the hack is still stiff, I was able to pull off a really good workout. I just went a tad lighter on the legs curls with a more controlled tempo. And for the stiff legs, did light weight and focused on the stretch. I am already feeling this one!

Leg curl: 2 warms, 55/8,6,5
Glute ham raise: 3 sets assisted, drop set with leg curl
Stiff leg barbell with chains: tot weight, 175/10,12,12
Stand calf raise: 2 warms, 90/17,15,12,11
Seated single calf: 45/15 90/15,14

upper abs: 3 sets
10 min cardio cooldown