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!