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!