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!