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)