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!