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.