Delts & Triceps

Start: 8:30

Really pushed it tonight on shoulders. Rear Delts felt great. Triceps really went well. Just felt great after my work out.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x10/115
Rear Delts 1 warm up 3x10/50
Bar Extensions 2 warm ups 3x10/90
DB KB 1 warm up 2x10/40, 1x10/40
1 arm Press Downs 1 warm up 3x10/20

Got cardio in tonight as well!

Back & Hams

Start: 9:30

Good work out tonight in the home gym. Moved up in weight on bent over rowsand rope pull downs.

Pull ups to failure 4 sets
Bent over rows 2 warm ups 3x6/175
Rope pull downs 1 warm ups 3x10/80
Stiff leg dead lifts 2 warm ups 3x8,6,6/255
DB Leg Curls 2 warm up 2x12/35
1 Leg cable curl 1 warm ups 3x12/35

Chest & Biceps

Start: 5:45

Great day, Worked hard and moved up in a couple exercises. Bench is coming along shoulder doing better but only about 80% on the bench. It will come I just need to stay patient. Over all pleased with the work out.

Flat Bar Press 2 warm ups 4x6/175
Slight Incline DB Press 2 warm ups 3x10/55
Incline DB Fly's 1 warm up 3x10/50
Hammer curls 2 warm ups 2x6/50, 1x5/50
Close curls 1 warm up 3x8/90
1 Arm Cable Curls 1 warm up 3x12/30
 
I will get in cardio later tonight!

Legs

Start: 7:00 pm

Really great leg work out tonight. I tried to push it a little tonight on the legs. I really love the leg press, might just be my favorite exercise.

Front Squats 2 warm ups 2x8/185, 1x8/195, 1x8/205
Leg Extensions 2 warm ups 3x12/210
Leg press 2 warm ups 1x10/720, 1x10/810, 1x10/900
Walking Lunges 0 warm ups 3x12/25
Calf raises 5x30/150
 
Also got in Cardio

Delts & Triceps

4/6/2011

Great shoulder work out. Shoulder starting to feel a lot better. Also had go triceps work. Love the bar extensions , one of my favorites.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x8/115
Rear Delts 1 warm up 3x12/45
Bar Extensions 2 warm ups 3x10/90
DB KB 1 warm up 3x12/35
1 arm Press Downs 1 warm up 3x10/30

Back & Hams

Start: 6:00

Had a late night, so getting up was a little rough. But I did it. Once I got down stairs to the gym I was Great!
Push it hard this morning and it felt great. I love working out!!

Pull ups to failure 4 sets
Bent over rows 2 warm ups 3x8/165
Rope pull downs 1 warm ups 3x12/70
Stiff leg dead lifts 2 warm ups 3x8/255
DB Leg Curls 2 warm up 2x12/35
1 Leg curl 1 warm ups 1x12/40 (home gym leg curls seem to be harder than the gym)

Chest & Biceps

4-3-2011
Start: 5:30 am

Good morning workout. Its felt great to get back in the swing of things and to get back on track. Had a real good work out time this morning. still having some shoulder pain but trying to work through it.

Flat Bar Press 2 warm ups 4x8/165(shoulder still sore, hurt to bench to much)
Slight Incline DB Press 2 warm ups 3x10/55
Incline DB Fly's 1 warm up 3x12/45
Rope curls 2 warm ups 2x6/70
Close curls 1 warm up 3x10/85
1 Arm Cable Curls 1 warm up 3x12/30

Legs

 4/29/2011
Start: 5:00

I'm out of town again this week so is my blogging seems confusing its because I'm blogging when I can get on to my computer. Really great leg workout. Had to find a gym to work out in but it pretty nice.


Leg Extensions 2 warm ups 3x12/210
Squats 2 warm ups 2x8/310
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Split Squats 0 warm ups 3x12/95
Calf raises 3x20/190, 2x20/210

Delts & Triceps

4/27/2011

Start: 8:30

Really good night of training. Should is coming around, still bothers me a little mostly on bench but not to bad on side laterals and shrugs. again, moved up the weight and well try to make some good gains.


Side Laterals 2 warm ups 3x6/35
Bar Shrugs 2 warm ups 3x8/205
High Incline DB Press 1 warm up 3x8/50

Rope Press Downs 2 warm ups 3x10/60
Reverse Press Downs 1 warm up 3x12/60

Back & Hams

4/26/2011
Start: 9:00 pm

Good work out for the most part. I moved up in weight this work out but down in rep's. I keep trying to make gains & hit it hard.

Lat Pull down under 2 warm ups 3x6/150
Bent over rows 2 warm ups 3x6/155
Dead Lifts 2 warm ups 3x8/235
Seated Rows 1 warm ups 3x10/160
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/75 (home gym leg curls seem to be harder than the gym)

Legs

Start: 8:45

Really great leg work out tonight. Hit it really hard with squats & hack squats. I uped the weight on both of these and it felt great. Worked them hard tonight!!


Squats 2 warm ups 2x8/275, 2x6/325
Hack Squats 2 warm ups 3x8/540
Sissy Squats 0 warm ups 4x20
Split Squats 0 warm ups 3x12/95
Calf raises on seated leg press 5x20/170

Chest & Biceps

Start: 10:30

Got home late from an Easter party but wanted to get a work out in. I thought it went pretty good. My shoulder hurt to bench so I had to lighten up on the weight. I moved up in weight on the incline curls and could move up on the cable curls. Good work over all.

Slight Incline Bar Press 2 warm ups 4x8/165(shoulder sore tonight, hurt to bench to much)
Incline DB Press 2 warm ups 3x10/55
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x5/45
Cable curls 1 warm up 3x10/65
1 Arm Preacher Curls 1 warm up 3x12/35

Got Cardio in this morning.

Delts & Triceps

4/23/2011
Start: 2:00 pm

Good work out. My shoulder is starting to feel better so I pushing a little harder and adding some of the exercises I couldn't do before. Seated dips work well, the regular dips still hurt a bit. Also added shrugs again and they felt great.

Side Laterals 2 warm ups 3x8/30
Bar Shrugs 2 warm ups 3x10/185
High Incline DB Press 1 warm up 3x10/45
Seated Dips on Hammer Strength Machine 4x15/145 (Dips are still a little painful on the shoulder)
Rope Press Downs 2 warm ups 3x10/55
Reverse Press Downs  1 warm up 3x12/50

Got 40 minutes of cardio in as well.

Back & Hams

4/22/2011

Start:10:00 pm

Feels great to be back home and to get back on schedule. Its always hard to go away because my schedule gets all messed up. Had a good work out tonight. Started dead lifts again, wanted start out a little light and it went really good.


Lat Pull down under 2 warm ups 3x8/140
Bent over rows 2 warm ups 3x10/145
Dead Lifts 2 warm ups 3x10/225
Seated Rows 1 warm ups 3x12/140
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/110

Delts & Triceps

4/18/2011

This is last weeks workouts while I was in Las Vages. Some things I was very limited on and others were OK. I thought I got in some really good work outs with what I had to work with. They had a lot of machines there and were very limited to free weights.Cardio through out the week sucked! My big toe is still giving me trouble from dropping that weight on it. But it is what it is!! Suck it up and keep moving forward.

DELTS & TRICEPS:
Side Laterals 2 warm ups 3x8/30, 35, 35
Front Raises 2 warm ups 3x10/30
High Incline DB Press 1 warm upsn3x10/55
Dips 3 sets to Failure (these were a little tough on the shoulder but I push through them OK)
Rope Press downs 1 warm up 3x10/75
Over head Extensions 1 warm up 3x12/70Squats 2 warm ups 2x8/275, 2x8/295



LEGS:

Leg Extensions 2 warm ups 4x8/250
Seated Leg press 2 warm ups 3 sets at 400x10 (drop 20), 380x10 (drop 20), 360x10 (drop 20) 340x10
and then 20 quick close reps
Seated calf Raises with Leg Press 5x20/210Slight Incline Bar Press 2 warm ups 4x8/195



CHEST & BICEPS:

Slight Incline Bar Press 2 warm ups 4x8/185
Incline DB  2 warm up 3x10/55
Flat DB Flys 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/50
1 Arm Preacher Curls 1 warm up 3x10/30

Chest & Biceps

Start: 1:30

Great workout today, although I had a little shoulder pain I worked though it and had a great workout!! I pushed it on the biceps, It was really good.

Slight Incline Bar Press 2 warm ups 4x8/195
Incline DB Press 2 warm ups 3x10/50
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/65
High Cable Curls 1 warm up 3x10/20, 25, 30

Got 40 minutes of cardio in as well.

Legs

4/15/2011
Start: 5:00 am

Really great leg work out. It was good to start early in the morning. Hit it really hard with squats & leg press, leg are probably one of my favorite days.

Squats 2 warm ups 2x8/275, 2x8/295
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Split Squats 0 warm ups 3x12/95
Calf raises (dropped a weight on my toe, and couldn't do calves)

Got in 40 minutes of cardio in the evening.

Delts & Triceps

4/13/2011
Start: 8:00

Pretty good work out tonight. I jumped in with a couple guys and did triceps. Did a couple of things I've never done before but all in all a real good workout. Pushed the shoulders little more than I should, but I can't help it!!

Side Laterals 2 warm ups 3x6/35, 30, 30
Bar Shrugs 2 warm ups 3x8/95
High Incline DB Press 1 warm up 3x10/45
Rope Press Downs 2 warm ups 3x7/High/57, Med/50, Low/50 (high are regular press downs, Medium were bent over press down about knee height and low were down at the ankles)
Over Head Extensions 1 warm up 3x10/72.5
1 Arm cable KB 1 warm up 3x10/20

Got 40 minutes of cardio in as well.

Back & Hams

4/11/2011

Start: 8:00

Good work out tonight. A little limited on going all out because of the shoulder but it coming around. If I work it to hard it keeps me up at night. Other than that still moving forward push as hard as I can. I thought it was an altogether good work out.

Lat Pull down under 2 warm ups 3x8/140
Bent over rows 2 warm ups 3x10/135
Dead Lifts (Can't do them, hurts the shoulder)
Seated Rows 1 warm ups 3x10/50
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/110

Off day today 4/12, I was out of  town all day (6:00 am - 11:00 pm) long day. I'll hit it had tomorrow!!

Start:9:00

Had a really good workout tonight. Started a little slow on chest, the shoulder still hurts a little. It also hurts to do curls if I use to much shoulder, I guess that's a good thing forces you to use more biceps. Coming along good though.

Slight Incline Bar Press 2 warm ups 4x8/155
Incline DB Press 2 warm ups 3x10/55
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/60
1 arm Preacher Curls 1 warm up 1x11/30

Did 40 minutes of cardio!

Legs

Start: 6:45

I ran out of time to do split squats and sissy squat. The leg press workout take more time then I thought. Great leg night, really pushed hard.

Squats 2 warm ups 2x8/275, 2x8/295
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Calf raises on Smith machine 1 warm up 3x15/225, 2x15/195

Did 40 minutes of cardio in the morning with my wife, we ran 1 mile 40 lunges, 1 mile 40 lunges and finished with 1mile.

Delts & Triceps

4/8/2011

Start: 7:45

I got the ok from the Dr. to start to work through the shoulder pain. I not to do anything above shoulder height for one week. The shoulder is still a little tender so I'm working my way up in weight. Over all I had a great work out!

Seated DB Press 2 warm ups 4x10/55
Seated Side Laterals 1 warm ups 3x10/20
Front Raises 1 warm up 3x12/20
Triceps Press 2 warm ups 3x8/115
Push downs 1 warm up 3x10/72.5
1 Arm cable KB 1 warm up 3x10/20

Had a great cardio workout as well!!

Back & Hams

Start:5:00 am

Good morning workout. Im going to try to start working out in the mornings.

Lat Pull down 2warm ups 3x8/140
Seated Rows 1 warm ups 3x8/140
Strait Arm Pull downs 0 warm ups 3x10/50
Leg curl 2 warm ups 3x10/110
Reverce Leg curl 1 warm ups 2x10/145

Chest & Biceps

Start:7:30

Good night in the gym. Still a little limited to what I can do, but did the best I could. Pushed it a little harder on the bench and on the incline DB I only took the weight down until I had plan. Al around good workout.

Incline DB Press 2 warm ups 3x10/44, 45, 50

Incline Bar Press 2 warm ups 4x12/135
Bar curls 2 warm ups 2x10,40, 60 2x8/80 (back & arms flat against the wall so I use all biceps and no shoulder)
DB curls 1 warm up 1x10/30, 1x8/30, 2x6/35, 40
1 arm Con.Cable Curls 1 warm up 3x10/25, 30, 42.5
 
Also got cardio in tonight

Legs

Start: 6:00

Really good night of legs. I like the leg press workout. Squats were light and had a little pain reaching my left arm back to the bar but everything went well. Cardio was killer after the leg workout but I pushed through it! All around great workout!!

Leg extensions 2 warm ups 2x10/260
Squats 2 warm ups 3x10/225
Leg press 2 warm ups 3 sets at 720x10 (drop 180), 540x10 (drop 180), 360x10 (drop 180) 180x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Calf raises on calf machine 1 warm up 4x20/190, 1x20/200

40 minutes of cardio

Delts & Triceps

4/2/2011

Start: 9:00

Delts went OK, Shoulder still sore and the Doc said not to lift. (he should have just told me to stop breathing)
I go crazy on off day's! Triceps went real good. Very limited in what I can do but it felt great!!

Seated Bar Press 2 warm ups 4x8/130
Seated Side Laterals 1 warm ups 3x8/15
Front Raises 1 warm up 3x10/15
Triceps Press 2 warm ups 3x8/95 (they hurt the shoulder)
Push downs 1 warm up 3x10/70
1 Arm cable KB 1 warm up 1x10/20
 
Legs tomorrow can't wait!!

Back & Hams

Start: 7:00

Good solid workout. Did every rep slow with good form  and squeezed out every rep. Again backed off the weight and concentrated on form. Shoulder feeling better today.

Lat Pull down 2warm ups 3x8/130
Seated Rows 1 warm ups 3x8/140
Strait Arm Pull downs 0 warm ups 3x10/50
Leg curl 2 warm ups 3x8/110
Reverce Leg curl 1 warm ups 2x10/145
 
40 minutes of cardio

Chest & Biceps

3/28/2011

Start: 8:00

Limited to what I could do with my shoulder. I did have a really good workout. Concentrated on every rep with good form.

Incline DB Press 2 warm ups 3x10/45
Incline Bar Press 2 warm ups 4x12/115
Bar curls 2 warm ups 2x10,40, 60 2x5/80 (back & arms flat against the wall so I use all biceps and no shoulder)
DB curls 1 warm up 1x10/25, 1x8/30, 2x6/35, 40
1 arm Con.Cable Curls 1 warm up 3x10/25, 30, 35
 
Got in 40 minutes of cardio also.
 
Tuesday will be an off day.

Legs

Start: 8:00

Had a great night on legs. because of a shoulder injury I did leg extensions, leg press, lunges and calf's.

Leg extensions 2 warm ups 2x10/250
Leg press 2 warm ups 3 sets at 720x10 (drop 180), 540x10 (drop 180), 360x10 (drop 180) 180x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
DB lunges 0 warm ups 2x10/25
Calf raises on calf machine 1 warm up 5x20/170

Tomorrow I will do abs and cardio.

Delts & Triceps

3/22/2011

Started: 8:00

Had a really good night at the gym. Stayed concentrated stayed good to form. small increases in weight but they were increases. Felt real good.

Seated Bar Press 2 warm ups 4x8, 7, 6/115
Seated Side Laterals 1 warm ups 3x8/35
Front Raises 1 warm up 3x10/35
Triceps Press 2 warm ups 3x8/150
DB Extensions 1 warm up 3x12/80
1 Arm Underhand Press 1 warm up 1x10/30 (finished up with a set of dips to failure)

Got in 40 minutes of cardio

Back & Hams

11/21/2011

Start: 8:00

Good night solid workout. Pushed a little with the deads, but felt great. I will move up weight next time on a couple of exercises.


Lat Pull over 2warm ups 3x8/160
Dead Lifts 2 warm ups 4x6/315
Bench Rows 1 warm ups 3x10/60
Strait Arm Pull downs 0 warm ups 3x10/70
Leg curl 2 warm ups 3x10/100
Stiff Leg DB Deads 1 warm ups 2x8, 10/100s

Chest & Biceps

Start: 8:00 am

Solid workout this morning. I pushed a little extra and added in a drop set on a couple of exercises. really felt good afterwards.

Incline DB Press 2 warm ups 4x6, 6, 7, 7/70
Flat DB Press 2 warm ups 1x10/185, 1x8/205 (dropped to 135 and did 15 quick reps)
Chest Dips 0 warm ups 4xFailure
Bar curls 2 warm ups 3x5/120 (dropped to 45 and did 15 quick 1/2 reps)
Rope curls 1 warm up 1x8/72.5, 2x10/65 (dropped to 40 and did 15 quick reps)
1 arm Con. Curls 1 warm up 2x10/35

Will get in cardio this evening.

Delts & Triceps

Start: 8:00
Great workout tonight, push it hard and tried to concentrate on every rep. Shoulders felt great, really felt strong.

Seated Bar Press 2 warm ups 4x8, 8, 8, 6/110
Seated Side Laterals 1 warm ups 3x10/30
Front Raises 1 warm up 3x12, 12, 10/25, 30, 35
Triceps Press 2 warm ups 3x10/140
DB Extensions 1 warm up 3x12 12, 10/60, 70, 80
1 Arm Underhand Press 1 warm up 1x10/30

Also got 40 min of cardio in.

Back & Hams

Start: 8:30

Pretty good night in the gym. I was tired which made for a long night. I need to get more rest tonight. But still did pretty good.

Lat Pull over 2warm ups 3x6/160
Dead Lifts 2 warm ups 4x8/280
Bench Rows 1 warm ups 3x10/55
Strait Arm Pull downs 0 warm ups 3x10/70
Leg curl 2 warm ups 3x10/75
Stiff Leg Deads 1 warm ups 1x10/250
 
Also got 40 minutes of cardio in.

Chest & Biceps

Start: 8:30
Great workout tonight!! Just started the "A" cycle for the 2nd round. It was a real strong workout.

Incline DB Press 2 warm ups 4x8/65
Flat DB Press 2 warm ups 3x8, 8, 7/95
Chest Dips 0 warm ups 4xFailure
Bar curls 2 warm ups 3x6,6,7/115
Rope curls 1 warm up 3x10, 9, 8/72.5
1 arm Con. Curls 1 warm up 2x12/35

Finished up with some ab work.

Delts & Triceps

Start: 8:00

Good solid work out. I concentrated on each set to do good reps. Struggled a little on my cario, thought I would never get done. Just one of those nights.

DB Press 2 warm ups 4x8/60
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x12/45
Bar Extensions 2 warm ups 3x10/90
DB Kick Backs 1 warm up 3x12 12, 11/40
1 Arm Rope Press Down 1 warm up 1x10/30

Back & Hams

Start:6:00

Really good night of working out. Hit weights hard! I'm trying to concentrate harder on each set to get good form and do as much weight as I can.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 4x8/205
Rope pull downs 1 warm ups 3x12, 11, 11/80
Stiff leg deads 2 warm ups 3x6/295
Seated leg curl 2 warm ups 2x12/145
Lying One leg curls 2 warm ups 1x10/40
 
I also got 40 minutes of cardio in.

Started Late:10:00

It was a great work out even though it was at 10 pm! This was a crazy week for work, leaving early and getting in late. So I did the best I could with the workout schedule. All in all it was great!

Flat Bar Press 2 warm ups 4x6/205
Slight Incline Press 2 warm ups 2x10/135
Incline DB fly's 1 warm up 3x10/55
Hammer curls 2 warm ups 3x6/55
Close curls 1 warm up 3x10/105
1 arm Cable Curls 1 warm up 1x10/30

Delts & Triceps

Start:9:00

Got a late start last night. I had a solid workout last night, really felt good. I would like to step up the intensity a little.

Bar Press 2 warm ups 4x6/125
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x12/40
Bar Extensions 2 warm ups 3x10/85
DB Kick Backs 1 warm up 3x12/40
1 Arm Rope Press Down 1 warm up 1x10/30

Back & Hams

Start: 8:00

Good night now the back & ham work out. Stayed focused and push them out. Finally got the stiff leg dead lift 3x8/255.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 1x6/205, 2x8/195
Rope pull downs 1 warm ups 3x10/80
Stiff leg deads 2 warm ups 3x8/255
Rev. leg curls 2 warm ups 2x12/135
leg curls 2 warm ups 1x12/65
 
I got in 40 minutes of cardio.

Chest & Biceps

Start: 8:00

Had a really strong workout tonight. I find when I just push it a little I can do the weight. I'm going to step up the pace and make some bigger gains if I can.

Flat DB Press 2 warm ups 3x6/90, 1x5/95
Slight Incline DB 2 warm ups 2x8/75
Incline DB fly's 1 warm up 3x10/55
Hammer curls 2 warm ups 3x6/55
Close curls 1 warm up 3x8/105
1 arm Cable Curls 1 warm up 1x10/35

Got in 40 min of cario

Delts & Triceps

Start: 2:30

Real strong workout! I moved up in 4 different exercises and could have move up more in KB & rear delts. But everything went great and felt real good.

DB Press 2 warm ups 4x8,8,6,7/60
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x10, 10,12/40
Bar Extensions 2 warm ups 3x10/80
DB Kick Backs 1 warm up 3x12/35
1 Arm Rope Press Down 1 warm up 1x10/30

Also got in 40 minutes of cardio.

Back & Hams

Start: 4:30

Got an early start today. It felt like a good solid work out although I didn't move up in weight this time.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 4x8/185
Rope pull downs 1 warm ups 3x12/72.5
Stiff leg deads 2 warm ups 3x8,7,6/255
DB leg curls 2 warm ups 3x10/110 (Did leg curls, didn't have anyone to help me with the DB)

Chest & Biceps

Start:8:15

Great chest & biceps work out tonight. Pushed myself tonight to get a little heaver weight on the chest. Also on the close curls. Felt really good afterwords. I must have missed posting my last chest workout. I couldn't find it on the blog.

Flat DB Press 2 warm ups 4x8, 8, 8, 6/85
Slight Incline DB 2 warm ups 1x10/70, 1x8/75
Incline DB fly's 1 warm up 3x12/50
Hammer curls 2 warm ups 2x6 ,5/60, 1x6/55
Close curls 1 warm up 3x10/95
1 arm Cable Curls 1 warm up 1x12/30

Got in 35 min of cario, ran out of time.

Legs

Start:8:00

Great work out on legs tonight. Started off a little ruff on front squats. On the fist set of 205 on the way up pulled a calf muscle so I went lighter. Other then that it went rel good.

Front Squat 2 warm ups 2x8/185, 2x8/155 (pulled a high calf muscle so I lightened up)
Leg Extensions 2 warm ups 2x10/190, 205
Leg Press 1 warm ups 3x10/540, 630, 630
Walking Lunges DB 3x12/25
Calf High Reps 0 warm ups 5x25/170 (On the calf machine) Great burn!

40 minutes of cardio

Delts & Triceps

2/28/2011

Start: 8:15

Had a really good work out. I started out a little light on some exercises, but it went really well. Tried to push it a and squeeze out every rep.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x10/105
Rear Delts 1 warm up 3x12/35
Bar Extensions 2 warm ups 3x10/80
DB Kick Backs 1 warm up 3x12/30
1 Arm Rope Press Down 1 warm up 1x12/30

Only got 35 minutes of cardio in, I ran out of time at the gym.

Off day today but will hit the legs tomorrow.

Start: 1:30

Had a good day in the gym. Great back workout today, good to start a new workout. A little ruff on the stiff leg deads, but we got'm done!


Pull ups 4 sets to failure
Bent over rows 2 warm ups 3x8/185
Rope pull downs 1 warm ups 3x10/72.5
Stiff leg deads 2 warm ups 3x8,6,6/255
DB leg curls 2 warm ups 2x12,10/35
1 leg-leg curls 1 warm up 1x12/40

Start the new macros and cardio plan tomorrow.

Start: 8:00

Was a good solid workout. I pushed pretty hard on the front squats & leg press. The front squats are killer, but I really am starting to like them.

Front Squat 2 warm ups 2x6/205, 2x7,6/185
Leg Extensions 2 warm ups 2x10/175, 190(I'll should start at at least 190 next legs day)
Leg Press 1 warm ups 1x10/450, 2x10/500 (I think I can do more the next time)
Walking Lunges (Missed)
Calf  High Reps 0 warm ups 5x30/150 ( On the calf machine. You sit and push them out)
 
Got in 35 min of cardio. I did a fast walk for 15 and jog for 15 and a 5 min cool down. I had to walk because my legs wouldn't let me run for the first 15 minutes.

Delts & Triceps

Start: 8:00

Good solid workout tonight. I jumped in with a couple of guys on the bar press. Felt strong on shoulders.

Side laterals 2 warm ups 3x6/45
Bar shrugs 2 warm ups 3x8/225
High incline bar press 1 warm up 4x10,8,8,7/135
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x10/60
Reverse Press Downs 1 warm up 1x10/72.5

35 min of cardio

Back & Hams

2/21/2011
Start: 7:30

Great workout. I didn't move up in weight, but I push out more reps. I felt really good after my workout

Lat pull down under 2 warm ups 3x6/180
T Bar 2 warm ups 3x8/165
DB Dead lifts 2 warm ups 2x8/110's
Close rows 0 warm ups 3x10/170
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x12/65(worked Hams hard, couldn't curl to much)
 
Got in 35 minutes of cardio

Legs

Start: 3:30

Had a great leg workout today. My hip flexors here a little tender but I worked through it. hit 500 for 10 on the hack squat.

Squat 2 warm ups 4x8/325
Hack squats 2 warm ups 2x10/450, 500
Sissy Squats 0 warm ups 4x20
Bar Split squats 0 warm ups 3x10/105
Calf raises DB 0 warm ups 5x20/75's

Chest & Biceps

Start: 7:30

Today is legs day but my legs are still a little sore yet, so I gave them a little more rest. I'm hitting chest and biceps and will follow up with legs Sunday. Had a great work out tonight. I work chest pretty hard and pushed it on biceps for a great workout.
 
Slight incline bar press 2 warm ups 4x8, 6, 6, 6/195
Incline DB 2 warm ups 2x8/65
Flat fly's 1 warm up 1x10/60, 2x10, 11/50
Incline DB curls 2 warm ups 3x6/45
Cable curls 1 warm up 2x8/72.5, 1x8/65
1 arm preacher curls 1 warm up 1x10/40

Only got in 30 min of cario, ran out of time.

Delts & Triceps

Start: 7:00

Had a really good workout. Pushed hard on shoulders with the lateral raises. Shrugs are also one of my favorites.

Side laterals 2 warm ups 3x8/40
Bar shrugs 2 warm ups 3x10/185
High incline DB press 1 warm up 3x8/60
Dips 0 warm ups 4/failure
V bar Press downs 1 warm up 3x10/60
Reverse Press Downs 1 warm up 1x12/60, 1x12/50, 1x1030, 1x15/20 (drop set)

Got 35 min of cardio in as well.

Back & Hams

Start: 7:00

Started off the night running 35 minutes (wrong thing to do). After running my butt was whipped and lifting was exhausting. Worked through it but was a bit tired. Lift first run later!

Lat pull down under 2 warm ups 3x6/180
T Bar 2 warm ups 3x8/165
DB Dead lifts 2 warm ups 2x8/110's
Close rows 0 warm ups 3x12, 12, 10/160
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x10/95

Chest & Biceps

Start: 7:30

Had a good workout tonight. I deviated from our normal workout plan. I jumped in with a couple of guys tonight at the gym, I hope that was OK?

Slight incline bar press 2 warm ups 1x10/195 drop 50, 1x8, drop 50, 1x12
                                                     2x8/165   drop 20, 2x6, drop 50, 2x6
Incline DB 2 warm ups 1x10/60, 1x8/50 -1st set
                                    1x10/50, 1x8/45, 1x10/35 -2nd set
                                    1x10/50, 1x8/45, 1x8/35, 1x15/25 -3rd set
Flat fly's 1 warm up 1x15/40, 1x12/40, 1x10/50

Incline DB curls 2 warm ups 3x6/40 drop 3x5/25

Cable curls 1 warm up 3x10, 8,8/65

1 arm preacher curls 1 warm up 1x12/30
 
35 min of cardio

Legs

Start: 4:00

Work hard on legs today. Increase the weight on squat and split squat. Calf raises were great, really pushed for the burn. All around good workout!!

Squat 2 warm ups 4x8,8,6,6,/325
Hack squats 2 warm ups 2x10/450
Sissy Squats 0 warm ups 4x20
Bar Split squats 0 warm ups 3x10/105
Calf raises bar weighted 0 warm ups 1x20, 4x18/185
 
 
 

Delts & Triceps

Start:7:35

Had a goodnight working out. Added a little drop set at the end of my shrugs. Pushed the high in db press, felt great.

Side laterals 2 warm ups 3x8/40
Bar shrugs 2 warm ups 3x8/225 added a 4th set of 135x12
High incline DB press 1 warm up 3x10,9,8/60
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12/50
Reverse Press Downs 1 warm up 1x12/55

Only got in 25 minutes of cardio in.

Back & Hams

Start: 8:00

Good solid workout. Pushed hard to do a little extra weight. DB deads are great, but its hard to hold on to the weight. could probable move up in weight if I get straps.

Lat pull down under 2 warm ups 1x8/170, 2x6/180
T Bar 2 warm ups 2x8/160, 1x6/170
DB Dead lifts 2 warm ups 1x10/95's, 1x8/110's
Close rows 0 warm ups 3x12/140, 160, 170
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x10/110

Got in 35 minutes of cardio as well.

Chest & Biceps

Start: 8:00

Go workout tonight. Felt petty good. Tried to push a little harder tonight, need to make some gains.

Slight incline bar press 2 warm ups 3x8/185, 1x8/195
Incline DB 2 warm ups 1x10/60, 1x8/60
Flat fly's 1 warm up 3x10,9,8/60
Incline DB curls 2 warm ups 3x6,6,5/45
Cable curls 1 warm up 3x10,9,8/72.5
1 arm preacher curls 1 warm up 1x10/40
 
Also got in 35 min of cardio.

Legs

Start: 8:00

Worked really hard on legs tonight! I pushed myself  to get a good workout in. stayed a 6 reps on the squat but moved up the weight. The hack squats are really done on a V squat machine. I hope that's OK? they don't have a hack squat press. over all great workout!!

Squat 2 warm ups 4x6/315
Hack squats 2 warm ups 3x10/450(didn't have my glass on and did 3 sets)
Sissy Squats 0 warm ups 4x20
Bar Split squats 0 warm ups 3x10/95
Calf raises weighted 0 warm ups 5x20/190 (did them on leg press)
 
No cardio today, good thing! legs were shot!

Delts & Triceps

Start: 2:30

Good hard workout!! Worked out with a 22 year old friend of family. It was a good time we push each other. Really pushed it with the shrugs.

Side laterals 2 warm ups 3x8/35
Bar shrugs 2 warm ups 3x8/225
High incline DB press 1 warm up 1x10/55, 2x10/60
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12/50
Reverse Press Downs 1 warm up 1x12/55

Got 35 min of cardio in as well.

Back & Hams

Start: 11:00 am

Good solid workout in the home gym this morning. Had to do dead lifts w/bar because I don't have the db weight at home. Also leg curls seem to be easier on the machine at the gym, I can do more weight as well.
Other than that it went great.

Lat pull down under 2 warm ups 3x8,8,6/165
T Bar 2 warm ups 3x8/160
Dead lifts 2 warm ups 2x8/275
Close rows 0 warm ups 3x12/135
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x10/100

I will get in cardio later in the day, to icy to get out!

Chest & Biceps

Start: 7:30

Good solid workout tonight. Tried to work up in weight as I went. Felt really good!


Slight incline bar press 2 warm ups 4x8/175
Incline DB 2 warm ups 1x10/55, 1x8/60
Flat fly's 1 warm up 2x12/50, 1x10/55
Incline DB curls 2 warm ups 3x6, 5, 5/45
Cable curls 1 warm up 2x10, 1x8/72.5
1 arm preacher curls 1 warm up 1x10/40
 

Legs

Start: 8:00

Had a great night on legs. Work pretty hard on building legs. Went a little light on the split squats, but will increase the weight next time.

Squat 2 warm ups 4x6/300
Hack squats 2 warm ups 2x10/410
Sissy Squats 0 warm ups 4x20
Bulgarian Split squats 0 warm ups 3x12/20 (2/10 lb DB)
Calf DB weighted 0 warm ups 5x20/150 (2/75 lb DB)

Delts & Triceps

Start: 8:00

Good night. Felt real good, had a solid workout!

Seated bar press 2 warm ups 4x8,8,6,6/125
Seated side laterals 1 warm up 3x10/35
Front raises 1 warm up 3x12,10,10/35
Triceps press down 2 warm ups 3x10/80
DB extensions (lying) 1 warm up 3x12, 12, 10/25
1 arm underhand press 1 warm up 1x12/25
 
Got in 35 min cardio.

Back & Hams

Start: 3:15

Good day working out. I got 4 set of deads in at 305, that felt good. Overall good work out!

Lat pull over 2 warm ups 3x8,7,6/170
Dead lifts 2 warm ups 4x6/305
Bench rows 1 warm up 3x10/65
Straight arm pull downs 0 warm ups 3x12,11,11/72.5
Leg curls 2 warm ups 3x8/110
Stiff leg DB 1 warm up 1x10/95(2-95 lb db)

Also got in cardio.

Chest & Biceps

Start: 4:00

Had a good workout today! Bench is a little weak. Need to work on that. Everything else is coming a long.

Incline Db press 2 warm ups 2x8, 7/75
Flat bar press 2 warm ups 3x10,8,8/185
Chest dips to failure (These are great)
Bar curls 2 warm ups 1x6/100, 1x5/110
Rope curls 1 warm up 2x10/65
1 arm concentration curls 1 warm up 2x12/30

Also got in 35 min cardio.

Legs

Start: 8:00

good night on legs. a little sure in the upper right quad, so I took it a little easy on lunges. Work squat and calves hard. I will move up the weight on the squat next time.

Leg extensions 2 warm ups 2x10/205
Squats 2 warm ups 4x8/275
Bar lunges 1 warm up 3x6/105 (right quad hurt a little, pulled something last time on lungs. Not sure what?)
Sumo Squats with DB 3x12/125
Calf raises 5x15/230 (Calf Machine)
 
Up early to hit the cardio.

Delts & Triceps

Start: 9:30

Got a late start tonight! I got home early so I did 35 minutes of cardio at 6:30. Then got in my pre workout meal before I lifted. Workout went great though, really felt good.

Seated bar press 2 warm ups 4x8,7,7,7/125
Seated side laterals 1 warm up 3x10,10,8/35
Front raises 1 warm up 3x12/30
Triceps press down 2 warm ups 3x9,9,8/80
DB extensions (lying) 1 warm up 3x10,10/30, 1x12/25
1 arm underhand press 1 warm up 1x12/25

Back & Hams

Start: 4:30

Really good workout today. Pushed it on the dead lifts.

Lat pull over 2 warm ups 3x8/160
Dead lifts 2 warm ups 3x6/305
Bench rows 1 warm up 1x10/65, 2x8/65
Straight arm pull downs 0 warm ups 1x12/65, 2x10/65
Leg curls 2 warm ups 3x10100
Stiff leg DB 1 warm up 1x10/95(2-95 lb db)

Cardio

Chest & Biceps

Start: 7:30

Workout went pretty good, felt a little tierd. Didn't sleep to good last night could be the reason. But the workout went ok.

Incline Db press 2 warm ups 2x8/70
Flat bar press 2 warm ups 3x10/180 (used a Hammer Strangth Bench)
Chest dips to failure (These are great)
Bar curls 2 warm ups 2x6/100
Rope curls 1 warm up 1x10,8/65
1 arm concentration curls 1 warm up 2x10/30

Also got 35 minutes of Cardio in.

Legs

Start: 2:30

Good work out today, felt strong. Moving up in weight slow, but making progress!

Leg extensions 2 warm ups 2x10/190
Squats 2 warm ups 4x6/275
Bar lunges 1 warm up 3x10/105
Sumo Squats with DB 3x12/125
Calf raises 5x20/170, 1x10/210 (Calf Machine)

Delts & Triceps

Start: 8:00

Work out hard tonight, I think I'm making progress.

Seated bar press 2 warm ups 4x8,6,6/125
Seated side laterals 1 warm up 3x80/35
Front raises 1 warm up 3x10/30
Triceps press down 2 warm ups 3x10/75
Seated DB extensions 1 warm up 3x12/55
1 arm underhand press 1 warm up 1x10/25

Cardio in the morning and then on my way to Doylestown!!

Back & Hams

Start: 8:00

Great night, really felt good. I'm trying to push and use heaver weight.


Lat pull over 2 warm ups 3x8, 8, 6/160
Dead lifts 2 warm ups 3x8/275, 1x6/300
Bench rows 1 warm up 1x10/50, 2x10/55
Straight arm pull downs 0 warm ups 2x12, 1x10/57.5
Leg curls 2 warm ups 2x10/90, 1x10/95
Stiff leg DB 1 warm up  1x10/95(2-95 lb db)
Cardio

Chest & Biceps

Start: 8:00

Had a great work out tonight! Good concentration & worked really hard to hit the reps. Next time I'll move up the weight in some of  the exercises.

Incline Db press 2 warm ups 2x8/60,65
Flat bar press 2 warm ups 1x10/185(assisted) 2x10/180
Chest dips to failure
Bar curls 2 warm ups 2x6/100
Rope curls 1 warm up 1x10,9/65
1 arm concentration curls 1 warm up 2x10/30

Also got 35 minutes of Cardio in.

Legs

Start: 6:30

Had a great workout tonight! Nothing like a good burn. Work hard on moving up the weight each week.


Leg extensions 2 warm ups 2x10/180
Squats 2 warm ups 4x8/260
Bar lunges 1 warm up 3x10/95
Sumo Squats with DB 3x12/125
Calf raises 5x20/200 (on the leg press)

Cardio Abs in the morning.

Delts & Triceps

Start:8:00

Had a real good shoulder and triceps workout!

Seated bar press   2 warm ups 4x8/115
Seated side laterals   1 warm up 3x10/30
Front raises  1 warm up 3x12/25
Triceps press down   2 warm ups 3x10, 9, 8/75
DB extensions 1 warm up 3x12/25
1 arm underhand press 1 warm up 1x10/30

Did cardio in the morning!

Back & Hams

Start: 8:00

Good night in the gym. lower back is a little sure for stiff leg deads the other day so I took it easy on the dead lifts. Other than that worked hard!

Lat pull over   2 warm ups 3x8, 7, 6/160
Dead lifts   2 warm ups 4x8/250
Bench rows   1 warm up 3x10/35, 45, 45
Straight arm pull downs   0 warm ups 3x12/50, 55, 55
Leg curls 2 warm ups 3x10/70
Stiff leg DB (laid off for tonight, will hit it next week)
Abs 3 sets of 20 lower & 3 sets 20 upper

Chest & Biceps

1-14-2011

Start: 6:00

Had a real good work out. I worked out with a friend, and it went pretty good.

Incline Db press  2 warm ups 2x8/55
Flat bar press   2 warm ups 1x10/185(assisted) 2x10/165
Push ups to failure (don't have a dip bar)
Bar curls   2 warm ups 1x6/95, 1x5/105
Rope curls   1 warm up 1x10/70, 1x10/60
1 arm concentration curls   1 warm up 1x12/30, 25

Get in my cardio after my work out.

Legs

Start: 5:30 am

Had a really good work out this morning. Not use to working out at 5:30 am, but it was rather nice for a change.

Leg extensions   2 warm ups 2x10/175
Squats   2 warm ups 4x8/250 (could have done a little more weight, but my back was still a little sore for stiff leg deads the other day)
Bar lunges 1 warm up  3x10/85
Sumo Squats with DB 3x12/125 (125 is the heaviest db they have, can I use a bar like regular squats but with a different stance?)
Calf raises 5x20/190 (on the leg press)

Get cardio in tonight.

Delts & Triceps

Start: 9:00

A little tired tonight, not sure why? But did OK and worked it out.

DB Press 2 warm ups 4x8/55
Up right rows 2 warm ups 3x8/115
Rear delts1 warm up 2x10, 10/45, 1x10/40
Bar Extensions 2 warm ups 3x10,10,8/90
DB kickbacks 1 warm up 2x12, 10/45, 1x10/40
One arm rope press downs 1 warm up 1x12/30
 
Need to get a good night sleep and hit cardio in the morning!

Back & Hams

Start: 3:00

Good workout, felt real good.Pulled my back a little on my last set of Stiff leg dead's, not to bad. Db curl are great, can really feel them in the hams!

Pull ups 4/failure
Bent over rows 2 warm ups 3x6/175
Rope pull downs 2 warm ups 3x12,12,10/75
Stiff leg dead lifts 2 warm ups 3x6,6,6/265 (pulled my back a little on the last set)
DB leg curls 2 warm ups 2x12/45
1 leg leg curls 1 warm up 1x12/30
 

Chest & Biceps

Start: 6:30

Real good workout. I think I need to push myself a little. I could probably do a little more weight on some of the exercises.

Flat db press 2 warm ups 4x6/85
Slight Incline DB press 2 warm ups 2x10/65
Incline DB fly's 1 warm up 3x12/45
Hammer curls 2 warm ups 3x6/55
Close curls 1 warm up 3x10, 8, 8/85
1 arm cable curls 1 warm up 1x12/35

Also got my cardio in as well!

Legs

Start: 7:00

Great workout!! The front squats really worked me out, the last set was a struggle but I got it. Love the leg press. Over all fun work out!!

Front Squat 2 warm ups 4x6/205
Leg Extensions 2 warm ups 1x10/175, 1x10/180
Leg Press 1 warm ups 3x10/500
Walking lunges 0 warm ups 3x12/60 (2/30 lb DB)
Calf high reps 0 warm ups 5x30/155
 
Also go in cardio.

Delts & Triceps

Start: 8:30 (Had a late meeting, so I got a late start)

Had a really good work out tonight. felt a little tiered but it still went good. can't go up to high on the rows or I get a little shoulder pain. I bring them up to the bottom of my chest.

DB Press 2 warm ups 4x8/55
Up right rows 2 warm ups 3x10/100
Rear delts1 warm up 3x12, 10, 10/45
Bar Extensions 2 warm ups 3x8,8,8/90
DB kickbacks 1 warm up 2x12, 10/45, 1x10/40
One arm rope press downs 1 warm up 1x10/30
 
Legs tomorrow!! I love leg days!!

Back & Hams

Start: 7:30

Had a strong work out. Used All-out for the first time and I think I need to use 2 scoops. But I felt real good!


Pull ups 4/failure
Bent over rows 2 warm ups 3x8/170
Rope pull downs 2 warm ups 3x12,12,10/75
Stiff leg dead lifts 2 warm ups 3x8,6,6/260
DB leg curls 2 warm ups 2x12/45
1 leg leg curls 1 warm up 1x12/30

Chest & Biceps

Start: 6:30

Got in a good work out tonight. Shoulder feeling a little better, so I'm hoping to start to increase the weight a little in the press!

Flat db press 2 warm ups 4x8,8,7,7/160(2 80's)
Slight Incline DB press 2 warm ups 2x10,10,9/60
Incline DB fly's 1 warm up 3x12/45
Hammer curls 2 warm ups 3x6/50(move up to 55's next week)
Close curls 1 warm up 3x10, 8, 8/85
1 arm cable curls 1 warm up 1x12/35
 
Got in 30 minutes of cardio as well>

Legs

Start: 3:00

Had a great leg workout. Legs are becoming my favorite workout. I have been doing my front squats on the smith machine. I find it easier to control the weight on my shoulders.(I hope that's OK?). Felt strong tonight.

Front Squat 2 warm ups 4x6/195
Leg Extensions 2 warm ups 2x10/165, 170
Leg Press 1 warm ups 3x10/450
Walking lunges 0 warm ups 3x12/50 (2/25 lb DB)
Calf high reps 0 warm ups 5x30/189 (I did them on the leg press)

Have a great evening!