A couple of solid workouts the past two days...

8/11

Chest and triceps workout:

To the point, made gains throughout and the test out with 8 reps on the JN program with 95 pounds. Able to bang out 14. Very happy with that since pressing is not my strong point.

Flat db press: 4 warms 95/14
Slight in bar: 2 warms, 195/6,6 drop set
In db fly: 1 warm, 55/10,11
Push ups: 2 sets to all out failure
Rope ext: 1 warm, 40/9 45/8 drop set
Tricep dips: 1 warm, 1 chain/11,10
Reverse pressdown: 45/13,12
Ab work: 4 set

25 min cardio

Video of the db pressing
http://www.youtube.com/watch?v=7Op2GXMkd6o


8/12

Hammie day!!

On to the fun where I was most anticipating. Doing 295 test out for 8 reps, but I knew I was going to get more. The goal was 25, but I nailed 21. Still happy, and I can tell you my hams were pumped after this set. I will be adjusting this next round by a lot more weight to make the 5's more challenging.
Rest of the workout was nice.

RSLDL: 4 warms, 295/21
Single leg curl: 2 warms, 35/8 40/9
Db Split squat: 1 warm, 50/8,12
Leg curls: 2 warms, 50/9,8 drop set

20 min cardio

Video of the 295 x 21
http://www.youtube.com/watch?v=ffOikjWsCbY

A couple of deload workouts in the book. For these I tend to still keep the intensity up but change up the order or reps for a change. For the quad day, I just did reg squats but push it on all other movements to failure. And for back just a regular workout since there are no lifts on the JN.
Today will be a deload day for the chest and triceps and I expect more of the same!

I am though looking forward to the next round of newer routines and reps of 5 for the JN.!

Diet plan note. Since I started my new carb wave 2.5 weeks ago, I have dropped 2 pounds. Feel great and you can see those two less pounds off. Just another pound or so, and I will be at the range I want to hold for the nex few months.

8/21

Quads and calves:

First round of the new set of exercises and reps of 5 for the Juggernaut.
The first couple working sets were slow as its just takes me time to get warmed. Nailed what was called for and the workout was solid. I also brought back squating with chains. Always like hearing them! LOL

Front squat: 4 warms, 230/5,5,5,5,5,8
Leg ext: 2 warms, 90/10,11
Squat w/chains: 2 warms 215/8 235/10
Leg press: 1 warm, 315/15,20
Calf raises: 6 total sets

20 min cardio

8/24

Hammie workout!!

Killa workout and was slow to start, but finished up strong the my hams were cooked. First round of the 5's with the adjusted weight, and now getting harder.
Added back in the assisted glute hamms and follow by curls did the trick.

RSLDL: 5 warms, 285/5,5,5,5,5,10
Glute ham raise assisted: 4 sets
Leg curl: 2 warms, 55/7,8 drop set
Stiff leg chains: 1 warms, 245/10, 255/14
Low back work: 6 sets

20 min cardio

8/28

Quads workout:

After two off days of training for preparation of my one show I promote I was ready to go. Yesterday was a long day and more so a challenge since we had to be finished before a certain time due the hurricane. All in all, the show was a hit and with great competitors and help, it was a fantastic time.
On to the workout, nailed it!!!
After I got going and banged out the front squat sets, I demolished my quads..

Front squat: 4 warms, 215/2 240/2 255/5,5,5,7
Leg press: 2 warms, 450/10,15
Step bar lunge: 1 warm, 145/6 155/8
Leg ext ss: 70 75 75
Sumo db squat: 85 x 3

20 min cardio

8/30

Chest and Triceps:

In summary, great workout with gains!! I am hoping the JN will help my chest size and thickness over time. We will see next spring.

Flat db press: 4 warms, 100/5,5,5,10
In db press: 2 warms, 85/8,7
Flat bench 1 warm, 145/11 155/10,19
Rack push ups: 2 x failure
Close pressdown: 2 warm, 65/8,8 drop set
Bar ext: 45/11,12,10,10
Ab work: 6 sets

25 min cardio


8/31

Hammy day!

Killed this workout and this combo is great for really digging deep into the hammies. Happy with the number on the JN with this one.

RSLDL: 5 warms, 295/5 315/5,5,5,10
Glute ham assisted: 4 x
Leg curl: 2 warms, 57/8,8 drop set
Stiff leg close feet: 1 warm, 205/10 225/15
Low back work: 3 sets of 3 movements.

20 min cardio

9/3

Quad workout:

Test out round for the 5 reps on the Juggernaut for front squats.
Even though it was an earlier workout, I hammered my quads and very happy to
do 8 reps with 280. All increases from last workout and truly energized with the beta version of All Out V2.

Front squats: 5 warms, 245/1 265/1 280/8
Leg press: 2 warms, 450/10 475/15
Bar step lunge: 1 warms, 150/6 160/8
Leg ext ss: 70 75 75
with db sumo squat: 85 95 95

20 min cardio

Video of the 280 x 8 fronts
http://www.youtube.com/watch?v=0SGx04WWVJA

9/6

Hammie workout:

Test out for the the rsldl. Content that I did 345 for 11 and easily surpassing the 5. 
So with that, the weight will be adjusted for the final round when doing 3's. 
Strength and overall workout was effective. Looking forward to either doing JN or the 531 for next phase after the 3's. I will go back to reg squats and deads. 

RSLDL: 5 warms, 325/1 345/11
Glute ham raise assisted: 4 x
Leg curl: 2 warms, 60/5,8 drop set
Stiff leg close stance: 1 warms, 215/10 235/15
Low back work: 3 ss of 3 movements

20 min cardio

Video of 345x11
http://www.youtube.com/watch?v=IIdNQP_OO3M 

Yoster wrote:

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Watched the video with Elizabeth - her response "I'm glad you weren't lifting that - 'cause it is way super way to heavy for you!" Nice job Joe!

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Thats funny!!

9/6

Shoulder and bicep workout:

Quicker tempo workout as I wanted to see off my son for his first day school. 
I knocked out the first exercise before it was picture time with his new backpack!! Great times. I was able to do 8 reps, 3 greater than what was called for. More of a challenge was is solid. Happy with the workout and feel. 
Deload round is coming up and although I dont care for it mentally, the body could use it. The only difference is backing off on the first movement.

Shoulder press: 4 warms, 175/2 185/8
Side lateral descents: 3 x
Barbell shrug: 135/20 155/20 175/18
Floor raises: 20/6,8,9
1 arm cable curl: 1 warm, 25/8 30/12
Close barbell curl: 65/14,15,14
Hammer curl: 1 warms, 40/6,10

25 min cardio

Thurs morning weight in: 155.5 (same as last week) 

winflex wrote:

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Awesome 1st day of school...man time flies!

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  Its scary!!

fitmom726 wrote:

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  Just wait until you two have teenage daughters!!!   It is an experience for sure.

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 LOL, I hear ya. Angelina is 8 going on 18!

Mini update.

In the middle of the deload round, and the workouts have been very good.
All is well with the training and looking forward to the juggernaut reps of 3's.
This is the last round and the plan is to switch the movements up and head back into the 531 again.

Great time of the year coming up with some great shows and clients hitting the stage. Planing on going to a couple this fall including the Yorton Cup.
Very excited to say I should have 3 pro figure competitors hitting that stage along with a number of first time competitors reaching their goals.

That's it for now and pushing hard, the truth!

9/15

Back and calves workout:

A great combination of exercises that lead to a great pump. Energy and feel are up as its getting slightly cooler here in the NE. I dig it!! Good starting numbers to build upon.

Pullups: 5 sets
T bar row: 3 warms 205/8 215/8 drop set 160/15
Lat under: 2 warms, 120/12 130/11
Db bent row: 65/10,12,13
Db pull over: 65/10,112
Calf work: 2 warms, 90/15,14,12 2 drop sets

25 min cardio


9/16

Chest and triceps workout:

Early morn workout due to client's timing. Still solid and had the AVO2 flowing.
Again, good starting numbers and looking forward to progression over the next few weeks.

Flat db press: 3 warms, 100/3,3,3,3,8
Chest dips: 2 warms, 4 chains/7,7
Slight in bar press: 1 warm, 145/10,9 burn out set
Flat fly: 45/12 50/10
Tricep pressdown: 2 warms, 70/9 75/7 drop set
Close db press: 50/9,19
1 arm pressdown: 15/13,12
Ab work: 5 sets

25 min cardio

9/17
complete rest day, teaching posing class!

Yoster wrote:

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Nice job joe!! See you next year for posing!

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 Dig it!!

9/18

Hammy workout:

Even though its was an early morning workout, it was solid. Took a few warm up sets to get into the groove. Nice combination of movements and effective for breaking down some fibers! LOL The 3's were challenging but let it all out on the last set.

RSLDL: 6 warms, 295/3 325/3,3,3,3,8
Leg curl: 2 warms, 60/8 62/5 drop set
Reverse step lunge: 2 warms, 135/6 145/10
Db Leg curl: 1 warm, 52/10 60/10
Db Stiff leg: 1 warm, 75/22

20 min cardio