Delts & Triceps

Start: 8:00

Good solid workout!! Felt really good.

DB Press 2 warm ups 4x8/55
Up right rows 2 warm ups 3x10/95
Rear delts1 warm up 3x12/40
Bar Extensions 2 warm ups 3x10,8,8/90
DB kickbacks 1 warm up 3x12/35
One arm rope press downs 1 warm up 1x12/25

Back & Hams

Start: 6:30

Felt really good tonight. Could have increased the weight more in the db curls and the 1 leg curls they went fairly easy, so next time I up the weight more. I like the back workout and the pull ups are quite challenging, but I love them! I'm watching the macros real close!!


Pull ups 4/failure
Bent over rows 2 warm ups 3x6/170
Rope pull downs 2 warm ups 2x12/70
Stiff leg dead lifts 2 warm ups 3x8,8,6/255
DB leg curls 2 warm ups 2x12/40
1 leg leg curls 1 warm up 1x12/25
 
Now I'm off for a run.

Chest & Biceps

Start: 4:30

Good workout today. Worked out in the home gym so I didn't have enough weight in the DB category.(I know, get more weight) its a budget thing! really felt a good pump with the incline db flys.

Flat press 2 warm ups 4x8/165 (I worked out at home, Don't have heavy DB)
Slight Incline DB press 2 warm ups 2x10/55
Incline DB fly's 1 warm up 3x12/45
Hammer curls 2 warm ups 3x6/50
Close curls 1 warm up 3x10, 8, 8/85 (I'm assuming these are close grip curls with a curling bar?)
1 arm cable curls 1 warm up 1x12/30
 

Legs

Start: 4:00

Had a strong workout tonight. Thing just felt good. used the smith machine to do front squat (hope that's OK) seemed to be able to control the weight better.


Front Squat 2 warm ups 4x8/185
Leg Extensions 2 warm ups 2x10/160
Leg Press 1 warm ups 2x10/360, 1x10/450
Walking lunges 0 warm ups 3x10/50 (2/25 lb DB)
Calf high reps 0 warm ups 5x30/150 (I did them on a universal calf machine) burned like crazy, but pushed out 30!

Great work out tonight!

Delts & Triceps

Start: 6:00

Had a good workout. Left shoulder hurts a little, but I worked through it.The 1 arm rope pull downs were a little harder than I thought they would be. That was the first time I did those before.


DB Press 2 warm ups 4x8/50
Up right rows 2 warm ups 3x10/95
Rear delts1 warm up 3x12/35
Bar Extensions 2 warm ups 3x10/80
DB kickbacks 1 warm up 3x12/30
One arm rope press downs 1 warm up 1x12/25 (this one seemed a little harder than I thought)

Looking forward to Legs!!

Back & Hams

Start: 7:30

Good workout tonight. A couple of the exercises I wasn't familiar with but figured them out.


Pull ups 4/failure
Bent over rows 2 warm ups 3x8/165
Rope pull downs 2 warm ups 2x12/65
Stiff leg dead lifts 2 warm ups 3x6/255
DB leg curls 2 warm ups 2x12/35
1 leg leg curls 1 warm up 1x12/25

Chest & Biceps

Start: 7:00

Worked out at the gym tonight so I could use heaver db"s. I had a good workout and like the change up to the C-1 program. I like working with the DB's its a nice change!


Flat DB press 2 warm ups 4x8/75
Slight Incline DB press 2 warm ups 2x10/55, 60
Incline DB fly's 1 warm up 3x12/45
Hammer curls 2 warm ups 3x6/50
Close curls 1 warm up 3x10, 8, 8/85 (I'm assuming these are close grip curls w// a curling bar?)
1 arm cable curls 1 warm up 1x12/30
 
Also got in 25 min of cardio. I'll also go back in the morning for 30 min. arobic & ab workout.

Legs

Start: 4:00

Good work out! Legs were burning on the walking lunges. Calf raises are good on the leg press I get a great workout.


Front Squat 2 warm ups 4x8/185
Leg Extensions 2 warm ups 2x10/175
Leg Press 1 warm ups 3x10/360 (I can increase the weight next time)
Walking lunges 0 warm ups 3x10/50 (2/25 lb DB)
Calf high reps 0 warm ups 5x30,30,25,25,25/190 (did them on a leg press)

30 min. of cardio & abs tomorrow 5:00 am.

Delts & Triceps

Start: 10:00

Got a good night sleep got up early and hit the gym. Had a good work out today.


Side laterals 2 warm ups 3x8,8,7/35
Bar shrugs 2 warm ups 3x10/185
High incline DB press 1 warm up 3x10/50
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12/50
Reverse Press Downs 1 warm up 1x12/65

Got in 30 min. of cardio yesterday morning and will get another 30 in tomorrow after my leg workout.

Back & Hams

Start: 8:30

Really,Really good workout tonight. Worked my but off, but it was great. I hit one of my goals tonight! It was to dead lift 300 lbs and I did it 8 times.


Lat pull down under 2 warm ups 3x8,7,6/165
T Bar   2 warm ups 3x8/185
Dead lifts 2 warm ups 1x8/275, 1x8/300 (reach a goal)
Close rows (High) 0 warm ups 3x12/125
Gluts hams 0 warm ups 4xFailure (I love these)
Leg curls 1 warm up 1x12/75

Did 30 min of cordio this morning.

Chest & Biceps

Start: 8:00

Good work out tonight! Feeling a little tired but everything went great.

Slight incline bar press 2 warm ups 4x8/165
Incline DB 2 warm ups 2x10/55
Flat fly's 1 warm up 3x12, 10, 9/50
Incline DB curls 2 warm ups 3x6, 5, 5/45
Cable curls 1 warm up 3x10/70
1 arm preacher curls 1 warm up 1x12/40
 
Cardio & abs tomorrow morning, looking forward to it!

Legs

Start: 7:00

Great work out!! Legs are slowly becoming my favorite work out. Really felt strong tonight, push every set.
I did leg extensions in replace of sissy squats.


Squat 2 warm ups 4x8/295
Hack squats 2 warm ups 2x10/410
Leg extensions 0 warm ups 4x15/85
Split squats 0 warm ups 3x12/60 (2/30 lb DB)
Calf DB weighted 0 warm ups 5x20/190 (did them on a leg press)

Got in 30 minutes of cardio this morning at 5:00 am before work.

Delts & Triceps

Start: 7:30

Great night, up my weight and still hit my max in most cases. Felt strong! I also used Jacked for the fist time.
I had it from before I started with you so I thought I'd try it. I will be ordering some All-Out & All in One this week end.


Side laterals 2 warm ups 3x8,6,6/35
Bar shrugs 2 warm ups 3x10/175
High incline DB press 1 warm up 3x10/50
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12,11,10/50
Reverse Press Downs 1 warm up 1x12/60

Did 30 mins of cardio and 3x20 ab work out.

Back & Hams

Start: 8:30

Moved up all my weight again tonight and work toward hitting the minimum. On a couple of the exercises I hit the max. Things went very well!

Lat pull down under 2 warm ups 3x6/165
Bent over rows 2 warm ups 3x8/165
Dead lifts 2 warm ups 2x8/275 (jumped up from 255)
Close rows (Low) 0 warm ups 3x10/125
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x10/75

Will not be home until late tomorrow night so I'll pick it up again Friday!!
I'll get cardio and abs in in the morning.

Chest & Biceps

Start: 8:30

Felt really good tonight! I moved up the weight on all of the exercises and tried to hit at least the minimums.

Slight incline bar press 2 warm ups 4x6/165
Incline DB 2 warm ups 2x10/55
Flat fly's 1 warm up 3x10/50
Incline DB curls 2 warm ups 3x5/45 (needed help on the last two reps of the third set)
Cable curls 1 warm up 1x10/70, 2x8/70
1 arm preacher curls 1 warm up 1x12/35

Legs

Start: 8:00

Felt like a really strong night on legs. I did calf's tonight on the leg press and got a great burn. went well!!


Squat 2 warm ups 4x8/275
Hack squats 2 warm ups 2x12/390
Sissy squats 0 warm ups 4x20 no weight
Split squats 0 warm ups 3x12/50 (2/25 lb DB)
Calf DB weighted 0 warm ups 5x20/180 (did them on a leg press)

Got 20 min. cardeo in after legs. HAD A GOOD NIGHT!!

Delts & Triceps

Start: 8:30

Hit it hard to night on my work out. I was a little tired from getting up early, but still had a great work out.


Side laterals 2 warm ups 3x8/30
Bar shrugs 2 warm ups 3x10/160
High incline DB press 1 warm up 3x10/45
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12/45
Reverse Press Downs 1 warm up 1x55

Got to keep going to hit my goals!!

Back & Hams

Start: 8:00


Good night I the gym. I love the glut & hams it really works the hams.
Everything else went well also!


Lat pull down under 2 warm ups 3x8/160
Bent over rows 2 warm ups 3x8/160
Dead lifts 2 warm ups 2x10/255
Close rows (High) 0 warm ups 3x12/120
Gluts hams 0 warm ups 4xFailure (I like these a lot)
Leg curls 1 warm up 1x12/65



Looking forward to tomorrows work out!!

Chest & Biceps

Start: 8:30


Had a great night working out. Felt real good! Moved up in a couple areas and thought I would stay the same in a couple others. Macros were good today.


Slight incline bar press 2 warm ups 4x8, 8, 7, 6/165
Incline DB 2 warm ups 2x10/50
Flat fly's 1 warm up 3x12/45 (didn't think I would get 3 sets of 12 with the 45. proved myself wrong!)
Incline DB curls 2 warm ups 3x6/40
Cable curls 1 warm up 3x10/65
1 arm preacher curls 1 warm up 1x12/35


Good workout and working hard to get rid of this mid section!!

Legs

Start:7:00


Good night, things went really good! Moved up in weight and kept good form and hit all my reps.


Squat 2 warm ups 4x8/265
Hack squats 2 warm ups 2x12/380 (I think I can move up to 400 next time.)
Sissy squats 0 warm ups 4x20 no weight
Split squats 0 warm ups 3x12/40 (2/20 lb DB)
Calf DB weighted 0 warm ups 5x20/110 (2/55 lb DB)
 
I like the leg workout alot!

Delts & Triceps

Start: 6:30

Great night in the gym. I really like this work out, some of my favorite exercises. My macros were right on today. Felt strong dooring my work out.

Side laterals   2 warm ups 3x8/30
Bar shrugs   2 warm ups 3x10/155
High incline DB press   1 warm up 3x10/45
Dips   0 warm ups 4/failure
Rope Press downs   1 warm up 3x12/40
Reverse Press Downs   1 warm up 1x50

Looking forward to legs!!

Back & Hams

Start: 3:30

Work out went well. Once I figured out the exercise I did good. I really like this back program.

Lat pull down under   2 warm ups 3x8/160
Bent over rows   2 warm ups 3x8/155
Dead lifts  2 warm ups 2x10/250
Close rows (low)   0 warm ups 3x12/125
Gluts hams  0 warm ups 4xFailure (I like these a lot)
Leg curls   1 warm up 1x12/60

Looking forward to tomorrow!! Delts & Triceps!

Chest & Biceps

Start: 7:30

Great work out tonight on chest & biceps. Working hard to keep focused on the goal! I've got a lot of work to be done between now and May. Pushing every set and rep to get stronger and gain size. I am turning up the heat on cardio as well to get leaner. Hard work, but fun!!

Slight incline bar press   2 warm ups 4x8/155 ( I fined a close grip doesn't hurt the shoulder as much.)
Incline DB   2 warm ups 2x10/50
Flat fly's   1 warm up 3x12/40
Incline DB curls   2 warm ups 3x6/40
Cable curls   1 warm up 3x10/60
1 arm preacher curls   1 warm up 1x12/35

Great Night!!

Legs

Start: 12:00 noon


Had a real good leg day today. I really like this leg work out! I never did sissy squat, hack squats or split squats before but I really liked them. Felt good getting back in the swing of things after missing a week.

Squat   2 warm ups 4x8/255
Hack squats   2 warm ups 2x12/360
Sissy squats   0 warm ups 4x20 no weight
Split squats   0 warm ups 3x12/30 (2/15 lb DB)
Calf DB weighted  0 warm ups 5x20/100 (2/50 lb DB) 

Looking forward to chest & biceps tomorrow!!

Back & Hams

Start:8:00

Good work out tonight. Hands a little sore from dead lifts but went great!

Lat pulls over 2 warm ups 2x8/160, 1x6/160
Dead lifts 2 warm ups 4x8/260
Bench rows 1 warm up 3x10/55
Strait arm pull downs 0 warm ups 3x12/55
Leg curls 2 warm ups 2x10/75
Stiff leg dead's/bar 1 warm up 1x12/225

Chest & Biceps

11-15-2010
Start:7:30

Had a great chest & biceps work out to night. I pushed it hard and really feel good. Still a little discomfort in the left shoulder, but it went good.


Incline DB Press 2 warm ups 2x8/55
Flat Bar Press 2 warm ups 2x10/180, 1x8/180
Push ups 2 Failure (I don't have dip bars)
Bar Curls 2 warm ups 2x8/105
Rope Curls 1 warm up 2x10/75
1 Arm Con. Curls 1 warm up 1x12/35, 1x10/35

Legs

Start: 6:00

Work out was Great. I thought I would jack up the weight a little on the squats and it went pretty well. Instead of going up 5 lbs, I went up 15 lbs.

Leg extensions 2 warm ups 2x10/175
Squats 2 warm ups 4x8/255
Bar lunges 1 warm ups 3x10/130
Sumo squats 0 warm ups 3x12/145
Seated calf raises 0 warm ups 5x20/150

Looking forward to tomorrows work out!!

11-11-2010
Start:5:45

Really felt good on this work out. trying to move up weight on some of the lifts. I seem to be making so progress which feels pretty good.

Lat pulls over 2 warm ups 1x8/160, 2x6/160
Dead lifts 2 warm ups 4x8/260
Bench rows 1 warm up 3x10/55
Strait arm pull downs 0 warm ups 3x12/55
Leg curls 2 warm ups 1x10/75, 2x8/75
Stiff leg dead's/bar 1 warm up 1x12/225
 
Great Stuff!

Chest & Biceps

11-8-201

Start: 8:00

Han a really good work out except for my flat Bar Press. Ever since I've been having rotator cuff pain when I lower the weight to the bottom on my bench its difficult to raise with out some discomfort. I could only get 3 x 8 @ 190. (ticks ya off a little bit!) The rest of the work out went great!!


Incline DB Press 2 warm ups 2x8/55
Flat Bar Press 2 warm ups 3x8/190
Push ups 2 Failure (I don't have dip bars)
Bar Curls 2 warm ups 2x8/100
Rope Curls 1 warm up 2x10/70
1 Arm Con. Curls 1 warm up 2x12/30

Its all Good, Just need to be patient and work through this stuff!

Legs

Start: 7:00

Good work out, trained hard! I trying to add weight to each exercise as I can each work out.


Leg extensions 2 warm ups 2x10/175
Squats 2 warm ups 4x8/240
Bar lunges 1 warm ups 3x10/125
Sumo squats 0 warm ups 3x12/140
Seated calf raises 0 warm ups 5x20/150

Looking Forward to my next work out!!

Delts & Triceps

11-5-2010

Start: 7:30

Good night feel strong, working hard and trying to keep good form. I love this stuff!!


Seated bar press 2 warm ups 4x8/100
Seated side laterals 1 warm up 3x10/25
Front raises 1 warm up 3x12/25
Triceps press 2 warm ups 3x10/135
Db extensions 1 warm up 3x12/55
1 arm underhand press 1 warm up 1x12/30

Working hard to hit my goal!

Back & Hams

Start:7:30

Good night on back & hams. My back feels good so I moved up in weight on the dead lifts. Was a great workout!


Lat pulls over 2 warm ups 3x8/155
Dead lifts 2 warm ups 4x8/255
Bench rows 1 warm up 3x10/55
Strait arm pull downs 0 warm ups 3x12/50
Leg curls 2 warm ups 3x10/70
Stiff leg dead's/bar 1 warm up 1x12/215

Chest & Biceps

Start:8:15

Had a great chest & biceps work out tonight. I'm trying to work each muscle hard & with good form. I felt real good after I was finished. I love this stuff!!


Incline DB Press 2 warm ups 2x8/55
Flat Bar Press 2 warm ups 3x10/185
Incline Push ups 2 Failure (I don't have dip bars)
Bar Curls 2 warm ups 2x8/95
Rope Curls 1 warm up 2x10/70
1 Arm Con. Curls 1 warm up 2x12/30

Tomorrow I'll get up early and get in some cardio.

Legs

11-2-2010

Start: 8:00

Good night on legs! I'm really starting to love my leg work out. I'm starting to see some results!

Leg extensions   2 warm ups 2x10/170
Squats   2 warm ups 4x8/235
Bar lunges   1 warm ups 3x10/115
Sumo squats   0 warm ups 3x12/135
Db one leg calf raises   0 warm ups 5x20/40

Felt good, worked hard!

Delts & Triceps

Start: 8:00

Had a great work out tonight. I went light on the shoulders because of a tender rotater cuff.(I need the off day tomorrow just to re coop a little.)lol Nothing to bad just a little sore on the shoulder & lower back.

Seated bar press   2 warm ups 4x8/95
Seated side laterals   1 warm up 3x10/25
Front raises   1 warm up 3x12/20
Triceps press   2 warm ups 3x10/135
Db extensions   1 warm up 3x12/55
1 arm underhand press   1 warm up 1x12/30 (I wasn't sure what these were so I did 1 arm rev pull downs)

Every thing is good, just looking forward to my off day.

Back & Hams

10-30-2010

Start: 8:30

Had a good back workout. Went light on the dead's, have a sore lower back.

Lat pulls over   2 warm ups 3x8/150
Dead lifts   2 warm ups 4x8/230
Bench rows   1 warm up 3x10/50
Strait arm pull downs   0 warm ups 3x12/50
Leg curls   2 warm ups 3x10/60
Stiff leg dead's/bar   1 warm up 1x12/155  

Chest & Biceps

Start: 9:00

Had a really great night. Concentrated on good form and working each muscle.

Incline DB Press   2 warm ups 2x8/55
Flat Bar Press   2 warm ups 3x10/175
Push ups 2 Failure (I don't have dip bars)
Bar Curls   2 warm ups 2x8/95
Rope Curls   1 warm up 2x10/65
1 Arm Con. Curls   1 warm up 2x12/30

Really good night of Cardio as well!

Legs

10-27-2010

Start: 8:00

Got started on the new work out program. Thing went pretty well. I'm going to back down the weight a little and work my way back up, making sure that form is good.

Leg Extensions   2 worm ups 2x10/160
Squats   2 warm ups 4x8/225
Bar Lunge   1 warm up 3x10/85
Sumo Squats   0 warm ups 3x12/125
Calf Raises   0 warm ups 5x20/185

Looking forward to tomorrow!!

Back & Shoulders

Start: 8:00

I had a good night in the gym.

Lat pull down under  2 warm ups 2x6/150, 160
Bent over rows   2 warm ups 3x10/135, 135, 145
Rope pull downs   1 warm up 2x12/55, 65
Db Press   2 warm ups 2x6/55, 55
Front raise 2x12/25, 30 SS
Seated Lat. raises 2x12/25, 30 SS

Off to get in my cardio!

Chest & Arms

Workout: Saturday October 23, 2010

Start: 8:30

Had a great chest and arms workout. I was reading on the blog about what you were saying about getting hung up at a particular weight so I dropped down a little on my bench. I was stuck at 210-215, so I dropped down to 185 and will work my way back up. Hopefully breaking the 215 point.

Bench   3 warm ups 2x5/185
Slight db incline   1 warm up 3x10/55
Incline db fly   1 warm up 2x12/40, 45
Cable curls   2 warm ups 2x10/65, 70
Rope press downs   2 warm ups 2x10/55, 60
Hammer curls   2x12/40, 45 SS
Bench dips   2x25/50  SS

Legs

Workout Date: Friday October 22, 2010

Start: 8:00

Had a good night on the legs workout. Started out a little light on the squats, but felt pretty good.

Squats  3 warm ups 2x10/205, 225
Leg ext   1 warm up 3x6/160, 170, 180
Leg curls   2 warm ups 2x8/75
Bar lunges   1 warm up 2x10/85, 95
Calf raises   2 warm ups 2x20/225, 235

Looking forward to chest & arms!

Back & Shoulders

Work out: 10-19-2010
Start: 8:30

The work out tonight went really well. I did pull ups and then seated rows, I put the wrong plates on and ended up with 195 and wanted to start with 180. But it worked out great! The rest of the work out was good.

Pull ups 4 sets to failure (wide Grip)
Seated cable rows 2 warm ups 2x10/195
Dead lifts bar 1 warm ups 1x12/ 265, 1x10/275
Standing DB press 2 warm ups 2x8/55,55
Side ups 0 warm ups 3x12/20, 25, 25
Abs cross leg crunches 3x20

Looking forward to my off day!

Chest & Arms

Start: 8:30

Great work out, really felt good. I was well rested and my macros were on things just felt right. I'm sort of stuck on the bench press can't seem to move off of 210. Its a struggle to get up 6 reps. (drives me crazy)



Flat Press 3 warm ups 2x6/205, 210, 210
Incline db press 1 warm up 3x10/55, 55, 55
Flat db fly 0 warm ups 3x12/40, 45, 50
In db curls 2 warm ups 2x6/40, 45
Bar ext. 2 warm ups 2x10/175, 185
Con curls 2x12/35 SS
Db kick backs 2x12/35 SS

Tomorrows my last work out on this schedule so I will start one more rotation of C-1 thou 3 until I get my new work out program.

Legs

Start: 8:00

A little bit of a rough work out. Macro's were off a little bit today and I felt tied during my work out. Seemed to struggle with the front squats and dead lifts. Got through everything and am looking forward to Chest & arms.


Leg extensions 2 warm ups 2x10/170, 180
Front Squats 2 warm ups 3x6/160, 170, 180
Stiff leg bar 2 warm ups 2x10/265, 275
Sumo DB 1 warm up 2x12/ 140
Standing calf raises 2 warm ups 2x20/225, 235

Back & Shoulders

Start: 7:30

Worked extra hard tonight! I wanted to get 2 sets of 12 dead lifts at 265, I did it but it wore me out. But I loved it!!! I was a bit tired afterwards but I'll eat and get a good night sleep and be ready for the day tomorrow.


Pull ups 4 sets to failure (Narrow Grip)
Seated cable rows 2 warm ups 2x10/175, 185
Dead lifts bar 1 warm ups 1x12/ 265, 265
Standing bar press 2 warm ups 2x8/105, 115
Side ups 0 warm ups 3x12/20, 20, 25
Abs cross leg crunches 3x20

I'll get another day of cardeo in tomorrow and hit it hard again on Saturday.

Start: 8:30

Got a little bit of a late start tonight. I had an incredible work out tonight. My left shoulder is a little sore so I had to have my son help me on the last set on the bench. Other than that everything else was great!


Flat Press 3 warm ups 2x6/205, 210, 210
Incline db press 1 warm up 3x10/55, 55, 55
Flat db fly 0 warm ups 3x12/40, 45, 50
In db curls 2 warm ups 2x6/40, 45(8)
Close grip press 2 warm ups 2x10/135, 145
Con curls 2x12/35 SS
Db kick backs 2x12/35 SS

Looking forward to tomorrow!

Legs

Start: 8:00

Had a great leg work out tonight. I moved up in weight on every exercise. Feeling real good. Macros were real good today as well.


Leg extensions 2 warm ups 2x10/170, 180
Front Squats 2 warm ups 3x6/160, 170, 180
Stiff leg bar 2 warm ups 2x10/265, 275
Sumo DB 1 warm up 2x12/ 140
calf raises 2 warm ups 2x20/170, 180 (Seated)
 
Looking forward to Chest & Arms!!!

Back & Shoulders

10-10-2010

Start: 8:00

Felt good tonight and had a good work out. I pushed it a little extra on the dead lifts. My goal is to get to my sets using 300lbs. Thought things went pretty good overall.

Pull ups 4 sets to failure (wide Grip)
Seated cable rows 2 warm ups 2x10/170, 180
Dead lifts bar 1 warm ups 1x12/ 265, 1x10/265
Standing DB press 2 warm ups 2x8/55, 55
Side ups 0 warm ups 3x12/20, 20, 25
Abs cross leg crunches 3x20
 
Now I"m back on track. Monday off day Tuesday start Legs.
Things are Great!!

Chest & Arms

Start: 6:00

My work out tonight was really good. tried to push the arms a little harder.


Flat Press 3 warm ups 2x6/205, 215, 1x5/220
Incline db press 1 warm up 3x10/50, 55, 55
Flat db fly 0 warm ups 3x12/35, 40, 45
In db curls 2 warm ups 2x6/40, 45
Bar ext   2 warm ups 2x10/75, 80
Con curls 2x12/35 SS
Db kick backs 2x12/35 SS

Legs

Start: 7:45

Pretty good night of lifting, I was a little tired tonight. Other then that it was really good.

Leg extensions 2 warm ups 2x10/165, 175
Front Squats 2 warm ups 3x6/155, 165, 175
Stiff leg bar 2 warm ups 2x10/255, 265
Sumo DB 1 warm up 2x12/ 125
calf raises 2 warm ups 2x20/225 (Standing)
 
Off to a good night sleep and get up for cardeo!

Back & Shoulders

Start: 8:00

Had a great work out on back & shoulders.I don't have heavy enough db, so I did dead lift w/bar instead.

Pull ups 4 sets to failure (wide Grip)
Seated cable rows   2 warm ups 2x10/160, 170
Dead lifts bar   1 warm ups 1x12/ 255, 1x10/265
Standing Bar press  2 warm ups 2x8/105, 115
Side ups   0 warm ups 3x12/20, 20, 25
Abs cross leg crunches 3x20

Off day tomorrow, will get cardio in.

Chest & Arms

Start: 8:15

Had a real good work out tonight. Trying to work a little harder on increasing weight.

Flat Press   3 warm ups 3x6/205, 215, 220
Incline db press   1 warm up 3x10/50, 55, 55
Flat db fly   0 warm ups 3x12/30, 35, 45
In db curls   2 warm ups 2x6/40, 45
Close grip press   2 warm ups 2x10/135, 145
Con curls 2x12/30, 35  SS
Db kick backs 2x12/30, 35  SS

Great work out!!  

Legs

Start: 8:00

Had a good work out, was a little tired tonight but still had a good work out!

Leg extensions   2 warm ups 2x10/160, 170
Front Squats   2 warm ups 3x6/145, 155, 165
Stiff leg bar   2 warm ups 2x10/235, 245
Sumo DB   1 warm up 2x12/ 125
calf raises   2 warm ups 2x20/170, 180

Looking forward to tomorrow, Chest & Arms!

Back & Shoulders

Start: 8:00

GREAT work out tonight!! move up in weight on a couple of things.


Lat pull down over   2 warm ups 3x6/130, 140, 160

Deads w/bar   2 warm ups 3x10/230, 245, 265
Db bench rows   1 warm up 2x12/55, 55
Upright rows   2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30

Chest & Arms

9-27-10




Start: 6:30

Tonight was a real good work out. felt good, work hard got a good pump. Need to work on a couple of thing.

Incline db press 3 warm ups 3x5/55
Incline push ups failure 4 sets
Flat bar X reps 3x12/125, 135, 145
Bar bell curls 2 warm ups 1x6/90, 1x5/105
Triceps push downs 2warm ups 2x6/90
Rope curls 2x12/65, 75 SS
Lying db ext. 2x12/30, 30(10) SS
 

Legs

9-26-10


Start: 8:30

Back from vacation and I'm back in my own gym. It was nice working out there, they had a lot more db's to work with. The lat machines were nice as well. They had stacks and a bar for your knees. I guess I'm going to have to invest in some neww equitment as well as add to my db collection. lol!

Leg press 2 warm ups 3x8/610
Stiff leg bar 2 warm ups 3x8/225, 235, 255
Squats o warm ups 3x15/225
Walking lunges 2x20/25
Calf raises 2 warm ups 2x20/225
 
I did have a good work out!

Back & Shoulders

9-23-10

Start: 9:00 (got there late, I thought they closed at 10:00, but they closed at 9:30)

Lat pull down over 2 warm ups 3x6/150, 160, 160
Db bench rows 1 warm up 2x12/55, 60
Upright rows 2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30

Got in as much as I could by 9:40!

Chest & Arms

9-22-10

Start: 8:30

Incline db press 3 warm ups 3x5/55, 65, 75


Dips to failure 4 sets

Flat bar X reps 3x12/120, 130, 140

Bar bell curls 2 warm ups 2x6/85, 95

Triceps push downs 2warm ups 2x10/150

Rope curls 2x12/130 SS

Lying db ext. 2x12/30, 30(10) SS

Legs

9-21-10

Start: 8:30

I got behind on blogging at the beach due to lack of internet. But I'll post all of my work outs.


Leg press 2 warm ups 2x8/575, 1x8/665


Stiff leg bar 2 warm ups 3x8/205, 215, 225

Leg extentions o warm ups 3x12/170
Walking lunges 2x10/20

Calf raises 2 warm ups 2x20/270

Back & Shoulders

9-20-10

Start: 7:30 am


Great little gym here! Work out when real well. It’s nice getting your work out in the morning.

Lat pull downs over 2 warm ups 3x6/Whole stack 150
Deads w/bar 2 warm ups 3x10/225, 235, 245
Db bench rows 1 warm up 2x12/50, 55
Front raises 2 warm ups 2x10/20, 25 (I forgot my work out journal and couldn’t remember upright rows)
Side Lateral up/downs 3x12/15, 20, 25
Abs 1 warm up 2x20 suspended crunches, 2x20 rope pull down crunches

Good work out! I’ll get in some cardio tomorrow!

Chest & Arms

9-19-2010

Start: 7:30 am


Got to the gym at about 7:15 am and got checked in. It’s a little different then I’m use to but everything went great. When I did push downs, I’m not sure of the weight. They had stacks and I did the whole stack (150) so I don’t think they were in pounds. But I had a great work out.


Incline db press 3 warm ups 3x5/55, 60, 65
Push up to failure 4 sets
Flat bar X reps 3x12/120, 130, 140
Bar bell curls 2 warm ups 2x6/85, 95
Triceps push downs 2warm ups 2x8/150?
Hammer curls 2x12/40 SS (the station was full, so I couldn’t do rope curls)
Lying db ext. 2x12/25, 30(10) SS



Back in the morning for Back & Shoulders.

Legs

9-18-2010

Missed Legs, gym was closed when I got there!

Back & Shoulders

Start: 8:30


I had another good work out. I’m trying to work hard every time I hit the gym!

Lat pull down over 2 warm ups 3x6/125, 135, 145
Dead lift bar 2warm ups 3x10/215, 225, 245
Db bench rows 1 warm up 2x12/50, 55
Upright rows 2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30
Abs (hanging crunches) 3x20

Next work out will be at the Beach!

Chest & Arms

Start: 8:30




Great night of lifting! I started the second round of section “B” yesterday on legs and tonight on chest & arms. What a great work out. I could really feel a good pump in the chest and arms, nothing like it! I just love this stuff!!

Slight incline Bar press 3 warm ups (with db) 3x5/135, 145, 155
Pushups 4 sets to failure
Flat bar X reps 0 warm ups 3x12/120, 130, 140
Barbell curls 2 warm ups 2x6/85, 95
Triceps push downs 2 warm ups 2x6/80, 90
Rope curls 2x12/50, 65 SS
Lying db ext. 2x12/65, 65 (I used barbell)

Looking forward to back & shoulders tomorrow!

Legs

9-14-2010


Start: 6:30



I worked out at the gym today. I go there to use the leg press so I stayed and did my work out there. It really went well! I also used the leg press to do calves, which was great.

Leg press 2 warm ups 1x8/450, 2x8/540
Stiff leg bar 2 warm ups 3x8/205, 215, 225
Squats o warm ups 1x10/255, 2x15/265, 275
Walking lunges 2x10/20
Calf raises 2 warm ups 2x20/270

Back & Shoulders

Start: 5:00


I’m feeling really good after my work out. I move up a the weight on a couple of exercises. I just completed my second round of the A group ready to get started on the B group Tuesday.

Lat pull under 2 warm ups 2x6/140, 150
Bent over rows 2 warm ups 3x10/135, 145, 155
Rope pull down 1 warm ups 2x12/55, 65
Db press 2 warm ups 2x6/55
Front raises 2x12/30 SS
Seated Side raises 2x12/30 SS

Off day Monday, then hit it hard again Tuesday!

Chest & Arms

September 11, 2010

Start: 2:00


Great Chest and Arms workout! Moved up a little on bench, had my son help me on the last set. I got 4 reps, needed help on the 5th. Need to get more weight on the db’s, for incline and also shoulders. My goal is just trying to work real hard.

Flat bar press 2 warm ups 2x5/210, 215
Slight in db press 1 warm up 3x10/55
In db fly 1 warm up 2x12/45
Cable Curls 2 warm ups 1x10/65, 1x9/75
Rope press downs 2 warm ups 2x10/50, 55
Hammer curls 1x12/40, 1x12/45 SS
Dips (bench) 1x25/50, 1x25/60

Good day!

Legs

September 10, 2010

Start: 5:00


I had a pretty good work out today. Had to get in and get out because my son had to be at a football game tonight. But it was a strong work out.

Squats 3 warm ups 3x10 255, 265, 275
Leg Extensions 1 warm up 3x6/155, 165, 175
Leg curls 2 warm ups 2x8/65, 75
Calf raises 2 warm ups 2x20/230, 235

Next up Chest & Arms!

Back & Shoulders

September 9, 2010


Start: 8:00

I had a strong night on Back & Shoulders last night. I’m trying hard to make good gains in each work out. I’ve also been keeping a real eye on my macros. I think I’m doing everything right, but it gets frustrating when I get stuck at the same weight and have only lost 1.5 inches off my waist. I guess I’ll just have to see how the change in macros works. (Just hit me if I complain again would ya?)

Lat pull under 2 warm ups 2x6/140, 150 (I could do more but my lat machine doesn’t have the pads for my legs to go under. So when I pull down my body wants’ to lift up.)

Bent over rows 2 warm ups 3x10/135, 145, 155
Ropes pull down 1 warm up 2x12/55, 65
Db press 2 warm ups 2x6/55
Front raise 2x12/30 SS
Seated side lateral 2x12/30
Abs (hanging crunches) 2x20

Ready for legs on Friday!!!

Chest & Arms

Start: 7:30



Strong night tonight, had a great work out! Just felt real good, worked hard through every set. Marcos is also real good. Feeling good!

Flat bar press 3 warm ups 2x5/210
Slight in db press 1 warm up 3x10/55 (got to get the next set, 60’s)
In db flies 1 warm up 2x12/45
Cable curls 2 warm ups 2x10/65, 70
Rope press down 2 warm ups 2x10/50, 55
Hammer curl 2x12/40, 45 SS
Dips (bench) 1x25/45, 50

Shoulders & Back can’t wait!

Legs

Start: 8:00



Good night, I worked hard on legs. My I-band is still a little sore so I’m working in lungs a little easy. I’m starting off with DB.

Squats 3 warm ups 3x10/255, 265, 275
Leg extensions 1 warm up 3x6/155, 165, 175
Leg curls 2 warm ups 2x8/65, 75
DB lungs 1 warm up 2x10/25
Calf raises 2 warm ups 2x20/225, 230

Looking forward to Chest & Arms tomorrow!!

Back & Shoulders

Start: 1:00 PM


Good work out this afternoon on back & shoulders. The Saturday work outs are good because there earlier in the day. I don’t mind the evenings, but it’s nice to change it up a little.

Lat pull under 2 warm ups 2x6/135, 145
Bent over rows 2 warm ups 3x10/135, 145, 155
Rope pull down 1 warm up 2x12/50, 60
DB press 2 warm ups 2x6/50, 55
Front raise 2x12/25 SS
Seated side Laterals 2x12/30
Bicycle Crunches 1 warm up 2x20

Great week!

Chest & Arms

Start:7:30


Real great Chest & Arm work out last night. Felt strong and worked out hard!

Flat bar press 3 warm ups 2x5/205, 210
Slight in db press 1 warm up 3x10/55
In db flys 1 warm up 2x12/40, 45
Cable curls 2 warm ups 2x10/65, 75
Rope press downs 2 warm ups 2x10/50, 55
Hammer curls 1x12/45, 1x10/45 SS
Dips (bench) 2x25/35, 45

Legs

Start: 8:30


Great workout on legs tonight! I bumped up the weight on squats. Although I didn’t read my sheet to good, I only did 8 reps o the first to set it was still pretty good. Took 1 more week off lungs, the I-band is still a little tender. Better safe than sorry, I don’t need any real bad injuries.

Squats 3 warm ups 2x8/255, 1x10/265
Leg extensions 1 warm up 3x6/150, 160, 170
Leg curls 2 warm ups 2x8/60, 70
Calf raises 2 warm ups 2x20/220, 230

I’m looking forward to tomorrow chest & arms.

Back & Shoulder

Start: 8:30


Good workout again today, I think they get better by the day. So much to work on, but I guess you take it on workout at a time. I love this stuff!

Lat pull down under 2 warm ups 1x6/130, 1x6/140
Bent over row 2 warm ups 2x10/135,145 1x9/150
Rope Pull down 1 warm up 2x12/45, 55
Db press (standing) 2 warm ups 2x12/50, 55
Front raises 2x12/25 SS
Seated side laterals 2x12/30 SS
Abs (Hanging Crunches) front/20, 15 right/15, 10 left/15, 10

Day off, then hit it hard again on Thursday!! Get cardio in tomorrow.

Chest & Arms

Start: 9:15


Great work out! Really felt pumped & strong. Starting the second cycle of Group A-1, 2, 3, I love this workout group.

Flat bar press 3 warm ups 2x5/195, 205
Slight in db press 1 warm up 3x10/55, 55, 55
In db flies 1 warm up 2x12/40, 45
Cable curls 2 warm ups 1x10/70, 1x8/75
Rope press downs 2 warm ups 2x10/50, 55
Hammer Curls 1x12/45, 1x10/45 SS
Dips (bench) 1x25/25, 1x25/35 SS

Looking forward to tomorrow, Back & Shoulders, YES!!!

Legs

Start: 3:30


I had a strong workout today. After yesterdays show, legs is a key if you want to have a chance.

Squats 3 warm ups 3x10/235, 245, 255
Leg extensions 1 warm up 3x6/150, 160, 170
Leg curls 2 warm ups 2x10/60, 70
Standing curls 2x10/30 (was having a little trouble with lunges, tender I-band so I did standing curls)
Calf raises 2 warm ups 2x20/215, 225

I’ve got a lot of work to do!!!

Back & Shoulders

Start: 8:30



I had another good workout tonight. I’m starting to like to like dead lifts and I love the side ups. A little tired but still felt pretty strong.

Pull up 4 sets to failure
Seated cable rows 2 warm ups 2x10/155, 165
Barbell dead lifts 1 warm up 2x12/225, 235
Bar bell l press 2 warm ups 1x8/105, 1x7/105
Side ups 0 warm ups 2x12/12, 15, 20
Abs crunches 3x20

Off day tomorrow then legs Saturday before I head to NJ for the show!

Chest & arms

Started: 8:00


Good workout, everything seems to be going pretty well. Need to get rid of this wait line, but I guess that will come.

Flat barbell press 3 warm ups 3x6/185, 185, 195
In db press 1 warm up 2x10/55, 1x8/55
Flat db fly’s 0 warm ups 2x12/40, 1x10/45
In db curls 2 warm ups 2x6/40
Bar ext 2 warm ups 2x10/65, 75
Con curls 2x12/30 SS
Db kick backs 2x12/30 SS

Legs

Start: 5:15 AM


Today was the first day of morning work outs. This will take a little getting used to; it has been a while since I had a morning routine. Other then that it was a great work out. Tried to hit it ward on every set!

Leg extensions 1 warm up 2x10/160, 165
Front Squats 2 warm ups 3x6/140, 150, 160
Stiff leg bar 2 warm ups 1x10/220, 1x9/230
Sumo db 1 warm up 2x12/120
Calf raises 2 warm ups 2x20/215, 225


Tomorrow 5:15 chest & arms looking forward to it!

Back & Shoulders

Start: 8:00


Work out went very well! I’m getting better at doing pull ups. When I weighed 211 I couldn’t do 3 pull ups. My goal is to be able to do three sets of 15. I really like back & shoulders and I’m challenged to increase in the dead lift as well.

Pull up 4 sets to failure
Seated cable rows 2 warm ups 2x10/155, 165
Barbell dead lifts 1 warm up 2x12/215, 225
Barbell press 2 warm ups 1x8/105, 1x7/105
Side ups 0 warm ups 3x12/10, 12, 15 (need to increase weight next work out)
Abs hanging crunches 1 warm up 3x20/front, 2x15/right, 2x15/left



Good day!

Chest & Arms

Start: 9:15


Work out was great tonight. Feel good, had a productive day. I also put a new mirror up in the weight room. Didn’t move up in weight but I felt stronger and got though the set a little easier.

Flat barbell press 3 warm ups 2x6/185, 185 1x5/195
In db press 1 warm up 3x10/55, 55, 55
Flat db flies 0 warm ups 3x12/35, 40, 45
In db curls 2 warm ups 2x6/35, 40
Bar ex 2 warm ups 2x10/65, 75
Con curls 2x12/30, 35 SS
DB kick backs 2x12/30, 35 SS


Really went well tonight, can’t wait until tomorrows work out!

Legs

8-20-2010


Start: 9:00

I got though leg extensions and front squats, then wasn’t feeling well and had to quite! Not sure what the problem was, but I fell asleep and didn’t get up until Saturday at 8:00 am. Feeling good!

Leg extensions 1 warm up 2x10/160, 165

Front squats 2 warm ups 3x6/135, 145, 155

Got sick

Back & Shoulders

Start: 9:00


Went really well! I think I’m going to try starting in the mornings on Thursday. These late work outs catch up to you because of lack of sleep.

Pull ups 4/failure
Seated cable rows 2 warm ups 2x10/145, 155
Barbell Dead lifts 1 warm up 2x12/205, 215
Db standing press 2 warm ups 2x8/50, 50
Side ups 0 warm ups 3x12/10, 15, 15 (really like these, great pump)
Abs bicycle crunch 2x20, regular crunch 2x20


Day off, then Legs! YA!!

Chest & Arms

Start: 9:45



Another late night! This has got to stop!lol  My wife’s Birthday was today and we had all the kids here for a party. Work out went SUPER tonight considering it was so late. I feel like I’m getting stronger and even adding a little size in some areas. Still need to work real hard on biceps. (All over actually) Having a whole lot off fun though!

Flat BB press 3 warm ups 2x6/185, 1x6/195
In db press 1 warm up 1x10/55, 2x9/55
Flat db flies 0 warm ups 2x12/35, 40, 1x10/45
In db curls 2 warm ups 2x10/35, 40
Close grip press 2 warm ups 1x10/135, 1x9/135
Con Curls 2x12/30, 35 SS (these are one of my favorites)
Db kick backs 2x12/30, 35 SS
Going GREAT, loving every minute of this,

Thanks Joe!

Legs

Start: 8:00



Got a late start to night, it was the boy’s first night of football. I stayed to watch the practice to see how they did. Good night in the gym! I’m getting the hang of the front squats but it does make the shoulders a little sore were the bar goes across. I really like the sumo db a lot.

Leg extensions 1 warm up 2x10/160, 160
Front Squats 2 warm ups 3x6/125, 135, 145
Stiff leg bar 2 warm ups 2x10/205,225
Sumo db 1 warm up 2x12/120, 120
Calf raises 2 warm ups 1x20/215, 1x15/225

Tomorrow is going to be a good night, chest & arms!

Back & Shoulders

Start: 7:00


This is a good work out, really liked this on. I had to use the bar for dead lifts, I either have to invest in some more dumb bells or do the C program at the gym. I also wasn’t sure what side up is, and didn’t have time to e-mail you to ask. Other than that everything went great!

Pull ups (wide) 4/failure
Seated cable rows 2 warm ups 3x10/125,135,145 (didn’t read, I was only to do 2 sets)
Dead lifts/bar 1 warm up 2x12/195, 205
Standing db press 2 warm ups 2x8/45, 50
Abs/hanging crunches 3x20/front, 3x15/ right. 3x15/right



Felt good, can’t wait until Monday for legs!

Chest & Arms

Start: 5:30




Great work out! I really like this C-2 program. Worked extra hard tonight on chest & arms need to gain a little size in the arms I think. Used barbell in place of db, I don’t have enough weight in db to do flat press. I’m really enjoying the work outs there great!

Flat barbell press 3 warm ups 1x6/185, 2x5/185
In db press 1 warm up 1x10/55, 2x8/55
Flat db fly 0 warm ups 1x12/35, 1x12/40, 1x10/45
In db curls 2 warm ups 1x6/35, 1x6/40
Close Press 2 warm ups 1x10/135, 1x8/135
Con curls 1x12/30, 1x10/35 SS
Db kick backs 1x12/25, 1x12/30 SS

Went really good, worked it hard!

Legs

Start: 8:00



Really good leg workout tonight. Because I have never done Front Squats I went a little light. It’s hard to get used to keeping the bar across the front of your shoulders. Once I got going, I started to get the hang of it. The Sumo db were a great but I think its best to do them with one heavy db. (Well, I guess that means more weight!) I did seated calf raises this time. I was doing standing and I find the seated to a little harder. All in all I thought it was a pretty good work out!!

Leg extensions 1 warm up 2x10/160
Front squats 2 warm ups 1x10/115, 1x10/125, 1x10/135 (I must not have read, I should have only done 6 reps)
Stiff leg bar 2 warm ups 1x10/195, 1x10/205, 1x9/215 (I didn’t read)
Sumo db 1 warm up 2x12/80, 90
Calf Raises (seated) 2 warm ups 1x20/185, 1x15/185

Looking forward to Chest & Arms!!

Back & Shoulders

Start: 8:30



Got another late start, but it went great! Had a good day eating, hit all my macros. Feel good after a hard work out. Trying to put on some size and add strength. I’m adding a little weight when I can each time and that seems to be going well.

Lat pull downs over 2 warm ups 3x6/125, 130, 135
Deads w/bar 2 warm ups 3x10/205, 215, 225
Db bench rows 1 warm up 2x12/55, 55
Upright rows 2 warm ups 2x6/95, 105 (I think I can move up to 105, 110)
Side lateral up/downs 3x12/20, 25, 30 (these are killers, but I love them)
Abs 3x20 inverted sit ups

Can’t believe I start section C on Thursday. Can’t wait!

Chest & Arms

Start: 9:00




Good work out tonight! A little sluggish thought, I think it from a lack of sleep. Pushed it hard and got a really good pump. I have to try to get a good night sleep tonight. Eat good today hit all my macro. Changed up my eating times so I can fit in all of my macros.


Slight In db press 3 warm ups 3x7/55, 55, 55
Push ups 4xfailure (getting more push ups each time to get to failure)
Flat bar X reps 0 warm ups 1x12/120, 2x10/125, 130
Barbell curls 2 warm ups 2x6/95, 105
Triceps push down 2 warm ups 2x6/85, 95
Rope curls 2x12/60, 70 SS (I love these rope curls)
Lying db ext. 2x15/55, 55

Good night in the weight room, looking forward to tomorrow!

Legs

Start: 2:00

OK, had my first little set back. Strained an I-band on my last set of leg press. Had some issues about a year ago, but I'll be OK. Other than that, it was great workout. I love HOT days when the sweat gets going.


Leg press 2 warm ups 2x8/540, 1x8/630 (strained an I-band)
Stiff leg bar 2 warm ups 3x8/195, 205, 215
Squats 0 warm ups 3x10/195, 205, 215 (laid off a little)
Walking lunges 1 warm up 2x10/25
Calf Raises 2 warm ups 2x20/205, 215

Now a little ice and we’ll be good!

Back & Shoulders

Start: 6:45

This was a good back & shoulder night. Moved up in weight in everything but lat pull downs. I will raise the weight on them next back workout. I still think one of my favorites are the side lateral up/downs, there killers but I love that!

Lat pull downs over  2 warm ups 3x5/120, 125, 130
Dead w/bar   2 warm ups 3x10/195, 205, 215
Db bench rows   1 warm up 2x10/50, 55
Upright rows   2 warm ups 2x6/95, 105
Side lateral up/downs 0 warm ups 3x12/20, 25, 30
Abs (hanging crunches) 1 warm up 3x20/front

Things seem to be going well. I think I'm making some progress.

Chest & Arms

August 5, 2010




Start: 5:00 PM


Sorry I didn’t get this posted last night. I rushed home from work hit the weight room and headed off to a John Mayer concert at the Hershey Park Stadium. The work out was a very good one! I worked out hard and headed out.

Slight in Db Press 3 warm ups 3x5/55, 55, 55
Pushups 0 warm ups 4x failure (they’re great)
Flat bar x reps 0 Warm ups 3x12 120, 125, 130
Barbell curls 2 warm ups 2x6/95, 105
Triceps pushdowns 2 warm ups 2x6/85, 95
Rope curls 2x12/60, 70 SS
Lying Db ext. 2x15/55, 55



By the way, the concert was GREAT!

Legs

Start: 8:00


Great night of legs! I start out at the gym to do leg press, then finish up in the weight room at home. One of these days I'm going to have to invest into a good leg press. I increased weight on leg press, stiff leg bar, squats and lunges. It has a real good work out!

Leg press 2 warm ups 3x8/540, 540, 630
Stiff leg bars 2 warm ups 3x8/195, 205, 215
Squats 0 warm ups 3x15/195, 205, 215
Walking lunges 1 warm up 2x10/25
Calf raises 2 warm ups 2x20/195, 205

Tomorrow chest & arms, bring it on!

Have I told you I love this stuff?

Back & Shoulders

Start: 7:15

Got home from work and went right to the weight room. moved up on a couple exercises tonight. have to jump up some weight on the upright rows, they seemed a little light. all things considered it went pretty well.

Lat pull downs over   2 warm ups 3x6/120,130,130
Dead w bar   2 warm ups 3x10/ 165,175.185 (could move up here next time)
DB bench rows   1 warm up 2x12/50,50
Upright rows 2 warm ups 2x6/80,90 (need to move up to 90,100)
Side lateral up/downs 3x5/15, 3x5,20 3 to failure 25 (this is the best exercise ever, can really feel it!)
Abs (crunches) 3x20 front, 3x20 right side, 3x20 left side.

Chest & Arms

Start: 8:15 PM

This was another great work out today. I think chest & arms are my favorite work out, but legs are right behind. I believe I'm making some gains both size and strength. I moved up in weight both on curls and push downs. I really like the rope curls.

Slight in db press   3 warm ups 3x8/50,50,50
Push ups to failure 4 sets
Flat bar X reps    0 warm ups 3x12/115, 125, 125
Barbell curls   2 warm ups 1x6/95, 1x5/105
Triceps push downs   2 warm ups 1x6/85, 1x5/95
Rope curls 1x12/50, 1x12/60 SS
lying db Ext  2x15/50 SS

Tomorrow shoulders, can't wait!

Legs

Start: 8:15

Work out was incredible, although I missed Leg Press. My gym was closed at 8:00 and I thought it has 9:00 on Saturday, and I don't have a leg press at my home gym. Other then that it was real good. I tried to increase the weight on dead lifts, squats and calf raises.

Leg press/missed
Stiff leg bar   2 warm ups 3x8/185, 195,205
Squats   1 warm up 3x15/185, 195, 205
Walking lunges   1 warm up 2x10/20lb db
Calf Raises 2 warm ups 2x20/195, 205

Back & Shoulders

Start: 8:00 PM

This was a good work out, I really like this B series. The side lateral up/downs were great could really feel the shoulders burn.

Lat pull down over   2 warm ups 3x6/125,125,130
Deads w/bar 2 warm ups 3x10/155,165,175
DB bench rows 1 warm up 2x12/50,50
upright rows 2 warm ups 2x6/75,85
Side lateral up/downs 0 warm ups 3x12/15,20,25
Abs 1x20, 1x15, 1x15

Feeling GREAT! Come on Saturday!

Chest & Arms

Start: 8:30

Got a late start to night had a softball game. Had a pretty good work out tonight. all though things are a little different I caught on OK. Worked it pretty hard. still have to pick up the new dumbbells. I"ll try to get them tomorrow or Friday.

Slight in db press   3 warm ups 3x7/50,50,50
Push ups to failure 4 sets
Flat bar X reps   0 warm ups 1x12/115, 1x11/125, 1x11/125
Barbell curls   2 warm ups 2x6/95,100
Triceps push downs   2 warm ups 2x6/80,90
Rope curls   2x12 40, 60 SS
Lying db ext 2x15/50,50

Can't wait until tomorrow, Back & Shoulders YA!

Legs

Start: 6:45

So far I really like this B-1 leg work out. Its Kick But! I'm trying to work hard on my legs. Ive been looking at some of the photos on the Forum and they look pretty good. I've got 9 months to step it up.

Leg press   2 warm ups 3x8/540,540,540
Stiff leg bar   2 warm ups 3x8/185,185,185
Squats   0 warm ups 3x15/185,195,195
Walking lunges   1 warm up 2/10/2-40lb. db
Calf raises 2 warm ups 2x20/185,195

I guess 185 & 195 are the magic number tonight.

I can't wait to do chest & arms tomorrow it looks awesome!

Back & Shoulders

Start: 2:00

Another good day in the gym. Was feeling a little sluggish yesterday but got a good night sleep and got up feeling great. Couldn't wait to get into the weight room and hit it hard. After Church had a good pre work out meal and got to it! (after about 45-60 minutes)

Lat pull under   2 warm ups 2x6/150,160 (160 was hard on the last 2 reps but I pulled them out)
Bent over rows   2 warm ups 3x10/115,125,135
Rope pull downs   1 warm up 2x12/45,55
Db press   2 warm ups 2x6 50,50
Front raises  2x12/25 SS
Seated side laterals  2x12/30 SS
Abs (hanging crunches) 1 warm up 2x20/front, 2x15/left, 2x15/right

Next week I start the "B-1,2,3" workout for 4x.

Chest & Arms

Start: 3:00 PM

This was a really HOT afternoon! Just got done with a Super Good workout! I increased weight in Flat press, cable curls, rope press down and dips. (I would have in the incline press, but my db set only goes to 50 lbs. I guess I'm going to have to buy some new db's this week). Other than that I think I'm making some steady progress. Macros are good, might have to change up the number of times I eat from 6 times to 5 times a day.

Its been a GREAT day, now time to eat and go take a dip in the pool!


Flat bar press 3 warm ups 2x5/205,205
Slight in db press 1 warm up 3x10/50, 50, 50
In db fly’s 1 warm up 3x12/35, 40 1x8/45 (I keep doing 3 sets, then see I'm only to do 2)
Cable curls 2 warm-ups 2x10/70/75
Rope push downs 2 warm ups 2x10/50,55
Hammer curls 2x12/45 SS-2x10/45
Dips 2x20/25,35 lb db, SS

Weight: 191 lbs.
Waist: 37.5 inch's

Legs

Start: 5:00 PM

Was running short on time, so I couldn't post this until today. Workout went very well. I increased weight on squats but everything else stayed the same. Want to try to increase weight on leg extensions on the next work out. Had a little lower ab pain when I did lunges, so I laid off.

Squats   3 warm ups 3x10/215,225,250
Leg Extensions   1warm up 3x/165
leg curls   2 warm ups 2x8/65,70
Bar lunges skipped
Calf raises   2 warm ups 2x20/185

Back & Shoulders

Started:7:00

Another awesome evening in the gym! Had a pretty good workout. Moved up in weight on a couple of different exercises. Eating is going fairly well, except a couple times when I'm in a meeting I miss one of my meals. I guess I'll have to try to fit them in some who. Maybe instead of 6, I'll cut back to five and divided the protein & carbs accordingly so I get the proper amount each day. Other then that small glitch, I'm feeling pretty good.

Lat pull under  2 warm ups 1x8/140, 1x 5\6/150
Bent over rows   2 warm ups 3x10 115, 125, 130
Rope pull downs   1 warm up 2x10/40, 50
Db press   2 warm ups 2x6/50, 50
Front raises 2x12/25 SS
Seated side Laterals 2x12/30 SS
1 warm up 2x20 crunches, 2x15 right crunches. 2x15 left crunches

Make it a GREAT day and keep up the good coaching!

Chest & Arms

Start: 6:45 PM




I love this stuff! I can't think of anything else I'd rather be doing...well maybe a few things. Workout felt very well moved you in weight on flat press, db fly’s, hammer curls and dips. Not a whole lot but it means I'm making some strength gains. Can't wait until tomorrow, Back & Shoulders, YES!



Flat bar press 3 warm ups 2x5/190,200

Slight in db press 1 warm up 3x10/50, 50, 50

In db fly’s 1 warm up 3x12/35, 40 1x8/45 (I keep doing 3 sets, then see I'm only to do 2)

Cable curls 2 warm-ups 2x10/60, 70

Rope pushdowns 2 warm ups 2x10/45/50

Hammer curls 2x12/45 ss-2x10/45

Dips 2x20/25,30lb db, ss



Feel great, and thanks for the encouragement Joe!

Legs

Start:7:50

Man you know its been a good workout when you have to hang on to the railing to get up out of the basement!  Really felt good after that workout. Legs is probably my weakest area and I know to be competitive you need to have good legs. So I've determined to work as hard as I can on that area.
Joe, I'm not just doing this to meet one of my life goals, I'm in this to win!!(at least my age class)

Squats   3 warm ups 3x10/205,225,235
Leg extensions   1 warm ups 3x6/165,165,165 (next legs day up to 175)
Leg curls   2 warm ups 2x10/65,70
Bar llungs   1 warm up 2x10/105,115
Calf raises   2 warm ups 2x20/185,185 (second set hard but I pushed out 20)

Cardio day tomorrow mornig.

Can't wait for tomorrow evening-Chest & Arms!

Have a GREAT evening.

Back & Shoulders

Start: 4:50 PM

Nothing like sitting at your computer with sweat running down your face writing on your blog about a GREAT workout! Today's workout felt really good. I was a little tiered at fist, but once I get going and the blood gets pumping it went well.

Lat pull under   2 warm ups  2x6/130,140
Bent over barbell rows   2 warm ups 3x10/115,120,125 (I don't have a T-bar, hope these are OK?)
Rope pull downs   1 warm up 2x12/40,50
Db press   2 warm ups 2/x650,50
Front Raises   2x12/20,20 SS
Seated side laterals   2x12/25,25
Abs (hanging crunch)   1 warm up 2x15(front),2x15(left),2x15(right)

waist (around navel): 37.5
weight: 190

Can't wait till Monday...Legs!

Chest & Arm Workout

started: 7:30 PM

The workout was GREAT! Have a long way to go, but you need to drive the first mile before you get to the end of your journey! I'm working hard to hit my goal. really feel good. Eating is going very well, I will weigh in tomorrow to see how I've done this week.

Flat press  3 warm ups 185/2, 195/1
in press     1 warm up   3/50,50,50
in db fly     1 warm up   3/30, 35, 40
cable curls 2 warm ups 1/60, 1/70
rope press down 2 warm ups 2/45, 2/50
hammer curls 12/40, 40 SS
bench dips  25/10lbs, 20/20lbs SS

I'm going to increase weight as I can with out losing form.