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!