Sergio's Training Blog

2010-10-15T13:08:00.000-07:00

10/11 Quads & Calfs
Front Squat - 165x5, 185x3, 210x2
Leg Extension - 110x10x2
Goblet Squat - 90x12x3
Split Squat - 115x10x3
Calf Raise - 50x15x5

10/13 Chest & Tris
Bench Press - 165x5,185x3,210x5
Incline DB - 65x8x2
Dips - x17,14,10,9
Rack Push Up - x15,14
Tricep Press Down - 70x10x3, 60x8(drop set)
Tricep Extension - 60x12x3
30 minutes on bike

10/14 Back & Hams
Pull Ups - BW + 20x6x3
Deads - 215x5, 245x3,270x3
Bench Row - 160x8x3
Seated Row - 110x12x3
Leg Curl - 110x8x3
Single Leg Leg Curl - 45x12x3
30 minutes on treadmill

10/15 Delts & Bis
Seated Side Lateral - 20x8x3
Front Raise - 15x10x2
ss. w/
Rear Delt Face Pull - 60x12x2
Bar Curl - 85x6x3, 65x3(drop set)
Rope Curl - 60x10x3
15 sprints on bike

Energy has been getting lower and lower as the week goes. Pretty hard to get in the gym, don't even take bcaa's between meals because i don't feel like it, sometimes don't have dinner cause i just wanna go to bed. Not really sure what is going on. There are a few hours in the mornings and afternoons where I'll be good with energy levels and then other times I really crap out.

2010-09-10T09:57:00.000-07:00

9/10 - Back and Hams
Pull Ups - x8,7,6,4
Bent Over Row - 2 warms/205x8x3
Straight Arm Pull Down - 1 warm/60x10x3
SLDL - 2 warms/205x8x3
Leg Curl - 1 warm/70x10x3
1 Leg Leg Curl - 1 warm/40x10

30 minutes on bike
5 min warm up
15 sprints @ level 10
10 minute cool down

2010-09-09T10:00:00.000-07:00

9/9 Delts & Tris
Alt. DB Shoulder Press - 2 warms/50x6,55x6x2,60x6
Cable Side Lateral - 1 warm/12.5x8x3
Rear Delt Cable Pull Down - 107.5x10x3
Skull Crusher - 1 warm/70x8,80x8,90x8
1 Arm Rope Press Down - 4x35x10

30 minutes on treadmill @ 3.2 mph & 6% incline

Kept form strict today. Pretty happy with the db shoulder press number, deciding to have one arm up to increase TUT. Finished up the workout in about 30 minutes.

2010-09-07T10:35:00.000-07:00

9/7 Quads & Calves

Trap Bar Deadlift - 2 warms/255x6,265x6,280x6,290x10
Leg Extensions - 2 warms/65x10x2
Front Squat - 1 warm/165x8x3
Walking Lunge - 35x12x3
Seated Calf Press - 90x25x5

30 minutes on the bike @ level 3

Decided to remove back squat for the next 3 weeks and reduce spinal loading. Went with trap bar as my main exercise and am pretty satisfied with my open set, grip gave out so definitely time to invest in some chalk. Was thinking about going with back squat over front squat but decided that even though trap bar is basically a front squat from the floor I needed to give my spine a break for a few weeks. This prep is going to be a long one so trying to ensure it stays injury free. Walking lunges were a good finish, really worked on opening up my stride. Diet has been on point since the changes were made sunday.

2010-09-06T14:56:00.000-07:00

9/4
Weight: 168.2 (-.8)
Waist: 32.75 (-.25)

9/6 Chest & Bi's
Floor Press - 2 warms,180x6,185x6,190x6,195x11
Alternating DB 30 degree Incline Press - 2 warms/60x10x2
Cable Fly - 80x10x3
Hammer Curl - 2 warms/40x6x3
Close Grip Curl - 1 warm/45x8x2,65x8
1 Arm Cable Curl - 1 warm/35x10

Buddy of mine wanted to workout and do upper body so I moved chest to today. Workout was one of my best. Floor Press was a good change up from bench. Deciding to do alternating db press to get some more TUT. Kept a fast pace and finished up in a bout 35 minutes. My fiancee was sick this past weekend and I think this is why I felt so crappy last week, was probably sick but didn't realize it since it didn't hit me as bad as she got it. Explains the fatigue, tiredness, and decrease in strength.

2010-09-03T14:01:00.001-07:00

9/2 - Back and Hams
Pull Ups - x8,5,4,4
Bent Over Row - 2 warms/155x8x3
Straight Arm Pull Down - 1 warm/50x10x3
SLDL - 2 warms/205x6x3
Ball Leg Curl - 10x2
1 Leg Leg Curl - 1 warm/35x10

30 minutes on bike @ level 3

9/3 - Delts, Triceps, and HIIT
DB Press - 30x8x3
Cable Side Lateral - 10x10x3
Rear Delt - 70x12x3
Skull Crusher - 35x10x3
1 Arm Rope Press Down - 30x12x4

5 minute warm up
Bike sprints @ level 10
10 minute cool down

Felt really run down by wednesday. Decided to scale back on the weights for the rest of the week, lots of early mornings and little hours of sleep and currently cycling off of stims. Got good workouts in and felt like I worked but didn't tax myself more than I needed to. Hopefully a good weekend of rest will help too.

8/31 Chest & Bi's

2010-08-31T12:07:00.001-07:00

8/31 Chest and Biceps

Bench Press - 3 warms/170x6,190x6,210x6,230x1
30 degree DB Incline Press - 2 warms/70x8x2
Standing Cable Fly - 65x10x3
Hammer Curl - 2 warms/40x5/45x5x2
Close Grip Curl - 1 warm/50x8x3
1 Arm Cable Curl - 1 warm/30x12

10 min on treadmill @ 7% and 3.4 mph
10 min on bike @ level 3
10 min on step mill @ level 7

I know I wasn't supposed to barbell bench but i wanted to go for 230 and i got crushed on it. Definitely time to cycle the movement. Gym was playing quite possibly the worst music ever and was hard to get into the workout after the bench fiasco. Hit some decent weight regardless.

8/30 Quads & Calves

2010-08-30T10:56:00.000-07:00

8/29
Weight: 169 (no change)
Waist: 33 (no change)

8/30 - Quads & Calfs
Back Squat - 3 warms/265x6,285x6,305x6,325x6
Leg Extension - 2 warms/65x10,80x10
Trap Bar Dead Lift - 165x10,185x10,205x10
Walking Lunge - 30x12x3
Calf Press - 50x25x5

Not sure why weight and waist stalled, did begin to take bcaa's between meals so it is more than likely that. Killed back squat and gutted through the last 2 reps. Trap Bar dead lift felt good and really hit the quads well. Lunges were a good finisher.

8/25-8/27 - HIIT, Back, Shoulders

2010-08-27T13:36:00.001-07:00

8/25 - HIIT
Recumbent Bike
5 min warm up
10 sprints @ level 9
10 minute cooldown
Kept at level 3 for everything else

8/26 Back & Hams
Lat Pull Down Underhand - 2 warms/177.5x6/187.5x6/197.5x6
T Bar Row - 2 warms/165x8,6,6
DB Deads - 110x8x2
High Cable Row - 215x12,10,10
GHR - x8,7,5,5
Leg Curl - 1 warm/100x10

8/27 Shoulders & Tri's
Side Laterals - 2 warms/40x6x3
Shrugs - 2 warms/255x8x3
DB High Incline Press - 1 warm/70x8x3
Dips - x13,12,8,8
Rope Press - 1 warm/50x10x3
Reverse Press - 1 warm/105x10

30 minutes on treadmill @ 3.4 mph and 6% incline

8/24 Chest & Bi's

2010-08-24T10:16:00.000-07:00

8/24 Chest & Bi's

Slight Inc Bench - 2 warms/185x6,195x6,205x6,225x5
DB Incline - 2 warms/75x8x2
DB Fly - 1 warm/35x10x2
Inc DB Curl - 2 warms/45x5x3
Cable Curl - 1 warm/75x10x3
1 Arm Preacher - 1 warm/40x10

30 minutes on treadmill @ 3.2 mph & 7% incline

8/23 Quads & Calfs

2010-08-23T09:57:00.000-07:00

8/23 Quads & Calfs

Squat - 3 warms/255x6,275x6,295x6,315x6
Hack Squat - 2 warms/185x8x3
Goblet Squat - 30x15x4
DB Split Squat - 40x10x3
DB Calf Press - 40x15x5

Nailed my goal of hitting 315 today. Once I got under the bar it was on. All reps went up pretty smoothly, setting a goal of hitting 405 during prep which will be the most I've ever back squatted. Word

8/18 - HIIT 8/19- Back & Hams 8/20 - Shoulders & Triceps

2010-08-21T06:10:00.000-07:00

8/18 - HIIT
5 minute warm up
10 sprints @ level 7
10 minute cool down

8/19- Back & Hams
Underhand Lat Pull Down - 2 warms/175x6,185x6,195x6
T Bar Row - 2 warms/155x8,7,7
DB Deads - 105x10x2 sets
High Cable Row - 200x12x3 sets
Glute Ham Raise - x7,6,4,5
Leg Curls - 1 warm/90x11

8/20 - Shoulders & Triceps
Side Laterals - 2 warms/35x6x3 sets
Shrugs - 2 warms/265x8x3 sets
High Incline Press - 1 warm/65x8x3 sets
Dips - x13,12,11,11
Rope Press - 1 warm/62x5x10x3 sets
Reverse Press - 1 warm/100x10

8/21 - Weight & Waist
169.2 (-2.8 lbs)
33" (-.5")

8/17 Chest & Bi's & LISS

2010-08-17T10:08:00.000-07:00

8/17 Chest & Bi's & LISS

Bench Press - 2 warms/185x6/195x6/205x6/215x6
Incline DB - 2 warms/70x8x2 sets
Fly - 1 warm/30x12x3 sets
Incline Curl - 2 warms/40x6,6,5
Cable Curl - 1 warm/70x10x3 sets
1 Arm Preacher Curl - 1 warm/35x10

30 minutes @ 3.2 mph & 6% incline on the treadmill.

Decided to go back to ascending sets, straight sets just seem to stall my strength levels. 215 went up pretty easily for the first 5, grind-ed out the 6th. Rest of the workout was money hitting new weights for my rep ranges.

8/16 Quads & Calfs

2010-08-16T09:32:00.000-07:00

Weight: 172 (-1)
Waist: 33.5 (-.5")

8/16 - Quads & Calfs

Squats - 4 warms/255x6,265x6,275x6,300x6
Hack Squat - 2 warms/175x8x3 sets
Goblet Squat - 25x15x4 sets
DB Split Squat - 35x12x3 sets
DB Calf Press - 35x15x5 sets

Went beast mode in the gym today. My friend got buried by 275 on his first rep and my goal of getting back to a 300 lb squat was decided to get done today. I loaded it up, got psyched up and nailed it for 6. Felt awesome afterward until I got to hack squats, lol. Did goblet squats instead of sissy squats cause the version I've been doing is killer and the knees. Very satisfied with the progress I've been making, really looking forward to being ready early and just fine tuning the last few weeks going in.

8/12 - Back & Hams

2010-08-12T09:06:00.000-07:00

8/12 - Back & Hams
Underhand Pull Down - 2 warms/190x8,7,5
T Bar Rows - 2 warms/100x8,8,6
DB Dead Lift - 1 warm/100x10x2 sets
High Cable Row - 200x12,12,10
Glute Ham - x5,5,6,5
Leg Curl - 1 warm/90x10

Great workout. Loving the glute ham's, nothing really beats the movement when it comes to hitting those muscles. Everything else felt solid, made some nice increases in weight and reps. Word

8/10 - Chest & Bi's 8/11 - HIIT

2010-08-11T10:45:00.000-07:00

8/10 - Chest & Bi's
Slight Incline Bench Press - 2 warms/205x6x4 sets
DB Incline Bench - 2 warms/65x10,8
DB Fly - 1 warm/25x12x3 sets
DB Incline Curl - 2 warms/35x6x3 sets
Cable Curl - 1 warm/70x12,12,10
1 Arm Preacher Curl - 1 warm/30x12

8/11 - HIIT on the Elliptical
5 min warm up
10 sprints @ level 6
10 min cool down

8/9 - Quads & Calfs

2010-08-09T18:51:00.000-07:00

8/9 Quads & Calfs
Squats - 4 warms/245x6,255x6,265x6,270x6
Hack Squats - 2 warms/165x10,10,10
Sissy Squats - 4 sets of 15
Split Squat - 35x10x3 sets
DB Calf Press - 30x20x5 sets

Great workout, really pumped about hitting 270 for 6, went up pretty smoothly so excited for next weeks. Hack squats were good, sissy squats destroyed my quads, and split squats always take a set to adjust to after all the previous work. word

8/6 - Delts & Tris

2010-08-08T18:00:00.000-07:00

Weight: 173 (-2.2)
Waist: 34 (-10/16)

Side Laterals: 2 warms/25x8,8,7
Bar Shrug: 2 warms/160x10x3 sets
High Incline DB Press: 1 warm/55x10,10,8
Dips: x17,18,15,15
Rope Press: 2 warms/70x10/60x11,11
Reverse Press: 1 warm/40x12

30 minutes on the treadmill @ 3.2 mph and 6% incline

8/4 - HIIT 8/5 - Back & Hams

2010-08-05T07:41:00.000-07:00

8/4 HIIT - Stationary Bike
5 minute warm up
10 sprints @ level 4
10 minute cool down

8/5 Back & Hams
Underhand Pull Downs - 2 warms/190x7,6,6
T Bar Rows - 2 warms/80x10,90x8x2
DB Dead Lift - 1 warm/100x8x2
Cable Row (High) - 65x12,70x12,100x11
Glute Hams (Assisted) - x5,5,4,4
Leg Curls - 1 warm/85x12

Not sure what it was about the stationary bike but my knees were a little sore afterward. My quads were still shot from Monday (sissy squats need a new name) but I'm going to stick with the recumbent bike or the elliptical for now.

Digging the new back movements. DB dead lifts felt a little awkward but I'm sure I'll adjust to them quickly. Glute hams were brutal, kept getting lower and lower with each rep and use a pull down bar for assistance. Pretty solid work out.

On a personal note, my grand father passed away yesterday. Didn't really hit me until I had to say the words to my fiancee. I'm going to put even more into this prep because although he still lived in Peru, he was my biggest fan. I know he'll be with me throughout this and when things get tough, I'll just think of him.

8/3 - Chest & Bi's

2010-08-03T08:39:00.001-07:00

8/3 - Chest & Bi's

Slight Incline Bench Press - 2 warms/195x8,8,7,6
Incline DB Press - 2 warms/60x10,9
Flat Fly - 1 warm/20x12x3 sets
Incline DB Curls - 2 warms/30x6x3 sets
Cable Curl - 1 warm/70x9,8,8
1 Arm Preacher Curl - 1 warm/30x10 ea.

30 minutes on the spin bike @ 5 turns

Solid chest workout today. Slight bench felt great, incline db was pretty brutal afterward. Kept it on the lighter side for fly's today just to get used to the movement again. Bicep work was great and a good change up.

8/2 - Quads & Calves

2010-08-02T17:21:00.000-07:00

Weight: 175.2 (-.6)
Waist: 34 10/16 (-.5")

8/2 - Quads & Calves
Squats - 2 warms/215x8,225x8,235x8,245x6
Hack Squats - 2 warms/155x10x2
Sissy Squats - 4 sets of 15
Split Squat - 30x10,12,12
DB Calf Raise - 25x15,20,20,20,20

Very happy about the reduction on the waist measurement and only losing a little more than half a pound. Surprised my body is still making changes at the same macro breakdown for 4 weeks with no changes in cardio either. Brutal leg session today. Haven't done hack squats in awhile but they felt great. Sissy squats had my quads blown up, I could barely hit split squats afterward. Word

7/30 - Delts & Tris

2010-07-30T14:38:00.000-07:00

7/30 - Delts & Tris

DB Shoulder Press - 2 warms/65x8,7,6,6
DB Lateral Raises - 1 warm/20x10,10,8
DB Front Raises - 1 warm/20x10x3 sets
Triceps Press Downs - 2 warms/80x10,9,7
DB Triceps Extension - 1 warm/65x12,12,10
1 Arm Underhand Press Down - 1 warm/60x11 ea.

30 minute treadmill @ 3.2 mph & 6% incline

Very happy with the strength increases I made throughout this 4 week cycle. Looking forward to adding some new movements and changing up the set and rep ranges. Left with a great pump through my arms and am pretty psyched up for this prep. Got a long road to go but I'm very prepared for it.

7/28 HIIT 7/29 Back & Hams

2010-07-29T10:40:00.000-07:00

7/28 - HIIT
5 minute warm up
10 sprints on the elliptical at level 8
10 minute cool down

7/29 - Back & Hams
Lat Pull Downs - 2 warms/180x10,8,7
Dead Lifts - 2 warms/235x8,245x8,255x8,265x6
DB Rows - 1 warm/70x10x3 sets
Straight Arm Pull Downs - 100x10,9,7
Leg Curls - 2 warms/85x10x3 sets
DB SLDL - 1 warm/ 75x12

DE-STROYED back & ham's today. Workout was done in about 40 minutes. I do have to say the biggest benefit I gained from doing my athletic performance based programs throughout my off season has been my rest intervals. Rest is very minimal (either I go-you go or about 30-45 seconds) and strength has not suffered one bit. Dead's felt good today, back is feeling normal, felt a bit of tightening up on the last set so I cut it at 6, with another 9 months to go no real reason to be stupid and re-aggravate my low back. Word!

Diet has been very consistent, never over my macro's, sometimes under by 1-3 grams.

7/27 Chest & Bi's

2010-07-27T11:27:00.000-07:00

Incline DB - 2 warms/70x8x4 sets
Bench Press - 2 warms/ 185x10,9
Dips - x10,x10,x10,x8
EZ Bar Curls - 2 warms/ 75x6,6,5
Rope Curls - 1 warm/70x10x2 sets, 75x10
Concentration Curls - 1 warm/ 30x11 ea.

30 minutes on treadmill @ 3.2 mph & 6% incline.

Got after it today. I can't believe the strength gains I am currently making. Everything is so spot on in regards to nutrition, training, and supplementation.
Left with a great pump and satisfied with the progress made in this block of training.
Word.

Quads & Calves

2010-07-26T18:32:00.000-07:00

7/26 - Quads & Calves

Weight: 175.8 (-1 lb)
Waist: 35.1 (-.4")

Leg Ext - 2 warms/ 80x10x2 sets
Squats - 2 warms/ 175x8,185x8,195x8,205x8
BB Lunge - 1 warm/ 95x10x3 sets
Sumo Squat - 130x10x3 sets
Seated Calf Singles - 45x15x5 sets

Decided to go back and try squats again and they felt great. My friend commented on how I make it look so easy to get full depth and drive through the heels. I definitely see this weight going up very quickly during the next phase of the program. Glad to see the weight and waist steadily decreasing each week. Good thing about dieting so far out is a week of no progress will not really put a dent in the prep. Having twice as long to prepare definitely has its benefits.

7/23 Delts & Tri's

2010-07-23T10:12:00.000-07:00

DB Shoulder Press - 2 warms/60x8,7,7,6
Side Laterals - 1 warm/15x10x3 sets
Front Raises - 1 warm/ 15x12x3 sets
Triceps Press Down - 2 warms/70x10x3 sets
DB Extensions - 1 warm/60x12x2 sets, 60x10
1 Arm Underhand Press Down - 1 warm/50x12 ea.

15 minutes treadmill @ 3.0 mph & 6% incline
15 minutes treadmill @ 3.2 mph & 6% incline

Destroyed delt's today. Increased the poundage on every single lift and hit solid rep counts on each set. Delt's are definitely increasing in strength. Had a sick pump in the entire upper body going once I finished up with triceps, the size increase in my arm has been very noticeable as of late.

I've been waking up feeling a little bloated even though i usually have about 1-2 hours between my last meal and going to bed and my weight has fluctuated like crazy. Not sure if there is anything I could do, it feels like my weight goes up and down every single day. Thursday I got a good night's sleep and woke up @ 175.2, got 5 hours last and woke up @ 177.6, not sure if there is any correlation to this.

7/21 - HIIT + 7/22 - Back & Ham's

2010-07-22T10:19:00.000-07:00

7/21 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
10 minute cool down

7/22 - Back & Ham's
Pull downs - 2 warms/180x9,7,6
Deads - 2 warms/235x6x4 sets
1 Arm DB Row - 1 warm/60x10x3 sets
Straight Arm Pull downs - 90x10,10,8
Leg Curls - 2 warms80x10x3
DB SLDL - 1 warm/70x12

Solid workout today. Took it easy on the dead's, lower back felt a bit sore during the warm up sets so i stuck with one weight and paused for a quick 2 count between reps to reset myself. Everything else got destroyed. Strength is going up in almost every lift so far whether it be through more weight, more reps, or a combo of both.

7/20 Chest & Bi's

2010-07-20T09:54:00.000-07:00

DB Incline Bench - 2 warms/65x8x4 sets
Bench Press - 2 warms/ 185x10,8
Dips - x10,8,6,5
Ez Bar Curls - 2warms/70x6,6,4
Rope Curls - 1 warm/60x10x3 sets
Concentration Curls - 1 warm/30x10 ea.

Awesome workout today. Had great energy levels and pumps were very noticeable. Incline bench numbers are consistently going up and the weight still feels pretty light in the last 2 sets. Dip #'s are going up as well. Good to see that my bicep's are finally gaining strength since they have always been a weak point for me. Noticing more arm size too. Word!

7/19 Quads & Calfs

2010-07-19T10:49:00.000-07:00

Sunday weight: 176.8 (-1.6)
Waist: 35.5 (-.25)

Leg Extension - 2 warms/75x10x2 sets
DB Split Squat - 2 warms/60x8x4 sets
DB Lunge - 1 warm/ 35x20x3 sets
DB Sumo Squat - 120x10x3 sets
Calf Singles - 50x12x5 sets

Crappy workout. I got bad sunburn yesterday at six flags on my shoulders so I couldn't do any barbell movements. Everything was switched to dumbbell and I just wasn't in the workout. I was going on 5 hours of sleep, just worked from 6-12 and my shoulders were on fire from attempting to do barbell split squats. I moved at a pretty fast pace between exercises and finished the lift in about 35 minutes, I was just looking forward to getting a nap in.

7/16 - Shoulders & Tri's

2010-07-16T08:15:00.000-07:00

Seated DB Press - 55x8x3 sets/55x6
Side Laterals - 10x10x3 sets
Front Raises - 10x12x3 sets
Triceps Press Downs - 50x10/60x10/70x9
DB Extensions - 50x12/55x12x2 sets
1 Arm Underhand Press Downs - 40x12 ea.

30 minutes on treadmill @ 6% incline & 3.0 mph

Lower back was a little sore from yesterday's dead's. Lowered the weight on side laterals to focus on a good tempo. I definitely feel my shoulder strength will come up easily during this prep which will be good since I feel my shoulders and arms are my biggest weakness in comparison to everything else. Triceps got worked today, hit a big jump from last week on press downs and db extensions. Been using a long rope for press downs and i feel it allows for a greater contraction and emphasis on the triceps. Did some cardio, caught up on some blog reading and was out. Word!

7/14 - HIIT & 7/15 - Back & Hammies

2010-07-15T09:24:00.001-07:00

7/14 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
5 minute cool down (did another 5 minutes later on at work while waiting for a client)

7/15 - Back & Hammies
Pull downs - 2 warms/180x7,6,6
Deads - 2 warms/225x8/235x8/245x8/255x8
1 Arm DB Row - 1 warm/50x10x3 sets
Straight Arm Pull downs - 60x12/70x12/80x12
Leg Curls - 2 warms/65x10/70x10/75x10
DB SLDL - 1 warm/70x10

Word! Felt awesome this morning and crushed previous numbers, weights were going up pretty easily.

7/13 Chest & Bi's

2010-07-13T07:56:00.000-07:00

Incline DB - 2 warms/55x8x2/60x8x2
Bench Press - 2 warms/ 180x10x2
Dips - x10/7/5/5
Ez Bar Curls - 2 warms/65x6x3
Rope Curl - 1 warm/45x10/50x10/55x10
Concentration Curls - 1 warm/25x10 ea.

30 minutes on the treadmill @ 6.0% incline & 3 mph.

Despite not having a great night's sleep I killed this workout. Felt stronger as I kept going into each set. Weight and reps all increased from last week and form did not suffer one bit. I'm beginning to pull away from my training partner a bit. He can hang with me for the 1st few sets but once we hit the last 1-2 sets he starts to fatigue and I just keep getting after it.

7/12 Quads & Calfs

2010-07-12T08:51:00.000-07:00

From Sunday
Weight:178.4 lbs
Waist: 35.75"
Strength Levels: Awesome!

Leg Extensions: 2 warms/70x10x2 sets
Back Split Squats: 2 warms/155x6/8/8/8
Barbell Lunges: 1 warm/2x70x3 sets
DB Sumo Squat: 110x12x3 sets
Calf Singles: 50x12x4 sets, 50x10

Hot one in the gym today. Split Squats had me feeling light headed after the sets. Really got focused after my first set of split squats, weight was feeling light through the last 3 sets. Pace was a little bit faster than last week's, wasn't used to hitting the legs so hard in one session. Even though I'm 39 weeks out I'm ready to do whatever it takes to bring the best package.

I was reading through bb.com's contest prep section and there was a thread about a kid who skipped out on free ticket's to the mlb all star game because he was 5 weeks out and it was a leg day. He went with the leg day. This was a good reminder to me that bodybuilding should not run one's life, it should only enhance it. We choose to diet, train, and get on stage. We are not chosen, it is an option. Never let bodybuilding run your life because you will miss out on great memories and opportunities. It took me awhile to figure this out but something I feel many people should never forget.

7/9 Delts & Triceps

2010-07-09T07:49:00.001-07:00

Seated DB Press - 35x5/45x4/55x8x3 sets/55x6
Side Laterals - 10x5/15x9,8,8
Front Raises - 5x12/10x12x2 sets
Triceps Press Downs - 30x5/35x5/40x10/45x10/50x10
DB Extensions - 30x5/40x12/45x12x2 sets
1 Arm Underhand Press Downs - 30x5/40x12

30 minutes on treadmill @ 6% incline & 3.0 mph

Insane pump today. I'm definitely getting back into the groove of body part split training. My shoulders were on fire by the time I got to front raises, the lactic acid build up was very intense. Used the lat pull down cable tower for triceps press downs, weight is always heavier than the inside towers. Even though my body weight has been consistent this week (official weight will be done Sunday), I am seeing myself begin to tighten up. Subtle differences but this is a marathon type prep, not a race, slow and steady will win!

7/8 Back & Hammies

2010-07-09T05:22:00.001-07:00

Overhand Pull downs - 180x6x3 sets
Dead-lifts - 225x8x4 sets
1 Arm DB Row - 40x10x3 sets
Straight Arm Pull downs - 40x12,50x12,60x10
Leg Curls - 65x8x3 sets
DB SLDL - 60x12

Great lift last night. Felt good to dead-lift, haven't done conventional in awhile and by my 3rd and 4th set I really hit my groove, looking forward to bumping these up in the next few weeks. Used a long rope attachment for the straight arm pull downs and noticed a huge difference in lat involvement.
Really concentrating on using at least an x/1/2 tempo, driving the weight up quickly, holding for 1, and taking 2 to bring it back down. Diet has been on point 100%.

7/6 Chest & Bi's

2010-07-06T09:45:00.000-07:00

Incline DB - 50x8x3 sets, 55x8
Bench Press - 175x10x2 sets
Chest Dips - x7,5,6,4
BB Curls - 60x6x3 sets
Rope Curls - 40x10x3 sets
Concentration Curls - 20x10 ea.

30 minutes on treadmill @ 3.0 mph & 6% incline.

Solid workout this morning. Bench was pretty brutal after 4 sets of incline db but managed to hit the 2 sets of 10, only struggled on the last 2 reps of the last set. Chest and biceps were really blown up by the end of the workout.

7/5 Quads & Calves

2010-07-05T18:01:00.000-07:00

Macros
Fat: 58.6
Carbohydrate: 220.5
Protein: 224.4

Leg Extension: 65x10x2 sets
Back Split Squat: 145x8 ea.x3 sets, 145x6 ea.
Barbell Lunge: 65x10x2 sets
DB Sumo Squat: 100x10x3 sets
Calf Singles: 40x12x5 sets

Pretty good workout overall. Haven't done leg extensions in over a year, let alone use them to pre-fatigue the quads. Split squats killed my glutes. By the time I got to lunges my piriformis was so tight I could only get 2 sets. Definitely going to make sure I foam roll and do some activation exercises before lifting.
Eating was tough today for some reason, took me awhile to get each meal down.

2009-03-20T05:09:00.000-07:00

Weight: 166.8 (+4.8)
Waist: 33.25 (-.25)

Feeling bloated which is my best guess for the large jump in weight, although my waist did decrease so who knows.

Workout was pretty brutal. Went at the last 2 pairs of exercises pretty hard and almost lost my pre-workout meal. May have been the fact that I added a tbsp of almond butter to my usual rice cakes and whey. Form on cleans is coming together, may take some video and use a software program at school to break it down frame by frame and see what I can improve. Upped the difficulty on inverted rows by elevating my feet on a bench and adding a stepper to split squats for a deeper ROM.

There are these 2 guys that work out at the same time me and my friend do, twin brothers he's dubbed before and after because one of them is in shape and the other seems to be just starting out and seems like a before image of the brother. Feels like they try and compete with us because they do exercises we performed after we are done with them.

Cleans - 95/5, 105/5, 115/5, 125/5
super set w/
Incline Bench - 135/8, 155/8, 165/8, 175/8

Inverted Row w/ feet elevated (5 second negative) - body/5/5/5
super set w/
DB Split Squat - 25/5/8/8

Seated DB Shoulder Press - 45/10, 55/10, 60/10
super set w/
1 Arm Row to Hip - 50/10. 55/10, 60/10

10 min cool down on treadmill

2009-03-16T09:55:00.001-07:00

Weight (from saturday): 162 lbs (-2 lbs)
Waist: 33.5 (-.25")

Gonna bump up the CHO by 15 g and add 5 g of fat.

Sick training today. Killed last week's squats numbers and got a killer pump all around. Did a couple of new exercises today and the change up was great. The negatives on the chin ups were killer and my lats were smoked by the time I got to inverted rows. Finished up with a nice 9 min stroll on the treadmill since my heart rate was racing.

Squats - 3 warms, 315/5/5/4
superset w/
Close Hand Pushups (3 second negative - Body/10/10/8

Chinups (10 second negative) - Body/3/2/2
superset w/
1 leg bench butt kicks (for da glutes) - Body/10/10/10 (each leg)

DB Reverse Lunges - 20/10/10/10 (each leg)
superset w/
Underhand Inverted Rows - Body/10/10/6

3/10 Heavy Day 4

2009-03-10T11:24:00.000-07:00

Sick workout, wasn't too pumped about it heading into it but after squat warm ups it was on! Nailed 3 plates on squat for 4 solid sets and kept it going through the rest of the workout. Word!

Squats - 3 warms, 315/3/3/3/4
SLDL - 2 warms, 295/3/3
One Arm Rows - 2 warms, 80/5/5
CG Pulldowns - 1 warm, 180/3/3
Barbell Curls - 1 warm, 85/3/3

3/9 Heavy Day 3

2009-03-09T12:35:00.000-07:00

WORD!! Hitting 225 for reps was a short term goal I set back in November after the Yorton and I crushed it today. 4th set felt stronger and smoother than the first set did and I couldn't believe how fast it went up. I was short on time so I dropped flat db presses. Focuses on form and hitting reps on everything else and that was accomplished as well.

Bench Press - 3 warms, 225/3/3/3/3
Side Laterals - 2 warms, 35/3/3
Front Laterals - 1 warm, 30/3/3
Triceps Press downs - 1 warm, 170/3/3
One Arm Triceps Extensions - 1 warm, 40/3/3

High Day 2

2009-03-06T15:31:00.000-08:00

Weight - 164 (+.6)
Waist - 33.75 (-.25)

Dropping inches off the waist and going up in weight, doesn't get much better than that! It just feels like there is no stopping me every time I get in the gym. Squats were nice and smooth and had a killer pump in my back after pull ups. WORD UP!

Squat - 3 warms, 255/8/8/8
Leg Curl - 2 warms, 90/8/8
Pull Ups - body/8/8/5/5
Rows - 1 warm, 215/8/8
Alt DB Curl - 1 warm, 40/7/5
Calf Press - 1 warm, 160/10/10

8 min cool down on treadmill

3/4 Strength Day 1

2009-03-04T12:58:00.000-08:00

Asteroid stack is in full effect! Weights keep moving up and I'm still hitting my target rep ranges. Kicked it up today and took 3 scoops of Jacked along with 1 gram of B.A. Finally got some Xtend and threw in a scoop with my pre-wo cocktail and drank 3 scoops during and post workout. Got a killer pump as usual and had the get it all cost attitude. Kept the same weight on side laterals from the last strength workout but the reps were much smoother and more controlled. My bench has always sucked and to be making the current progress as quickly as I am is unbelieveable

Bench Press - 3 warms, 185/8/8, 190/8
Inc DB - 2 warms, 75/8/5
Side Laterals - 2 warms, 25/8/8
DB Shoulder Press - 1 warm, 65/8/7
Tricep Extensions - 1 warm, 75/8/7
Rope Press downs - 1 warm, 100/8/6

5 min cool down on treadmill

Day 4

2009-02-27T16:22:00.000-08:00

Weight: 163.4
Waist: 34

Definitely feel things are going to tighten up within the next few weeks. Got my macros back in check and noticing changes daily. I've been using the ADP protocol and the results have been rapid and insane to say the least. Felt like I could have just kept on going and going in the gym tonight and the last squat set went up easier than the first few working sets. Left the gym with a killer pump. WORD!

Squats - 3 warms, 285/3, 295/3, 300/3, 305/3
SLDL - 2 warms, 275/3/3
One Arm Rows - 2 warms, 80/4/4
CG Pulldowns - 1 warm, 170/3/3
Barbell Curls - 1 warm, 80/3/3

2/25 Heavy Day 3

2009-02-25T06:13:00.000-08:00

Made some good gains from last workout despite a soreness in my left forearm mainly where my brachioradialis is. Most likely injured or strained it during monday night's game. It was a bit irritating during the bench movements so I dropped the 2nd set on db bench. Going to mega dose cissus a 8 caps a day to hopefully alleviate some of the pain. Word.

Bench Press (w/ thick bar) - 3 warms, 210/3/3/3/3
DB Bench - 2 warms, 80/5
Side Laterals - 2 warms, 35/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 170/3/2
One Arm Triceps Extensions - 1 warm, 40/3/3

8 min cool down on treadmill

2/23 High Day 2

2009-02-23T09:29:00.000-08:00

Awesome workout this morning. Had a great time going through my own evaluation test this past weekend. Right off the bat just from looking at how I stand, mike saw that I have an extreme external rotation of my right leg. After putting me through some active movements it became more evident when I attempted heel ups and my leg kept externally rotating. Learned about the Iliotibial Band and Tensor Fascia Latae and did some foam rolling to work the soft tissue and iron out the fascia that covers a large are of the quadriceps. It is amazing how much better my leg felt after and how much my form improved on the heel ups.

He then had me perform some body weight squats and found that as I reached parallel, my torso began to pull forward. Seems I have tight hip flexors as well, I then did some glute activiation to relax the hip flexors and performed body weight squats with my heels raised up, by the 5th rep my squat form was perfect. So I translated all of this into today's workout. Did some glute activation and hip flexor stretching in addition to placing my heels on top of a 5 lb plate for each foot. The rest of the workout was intense and got a killer pump to top it off.

Squats - 3 warms, 225/8, 245/8/8
Leg Curls - 2 warms, 80/8/10
Pull Ups - Body weight/8/7/6/4
Bent Rows - 2 warms, 205/8/8
Alt DB Curl - 1 warm, 40/8/5
Calf Press - 1 warm, 160/8/8

2/20 Day 1

2009-02-20T16:00:00.000-08:00

Had a muy bueno workout. Made some awesome gains from the last workout. Really getting focused on breaking some PR's throught out this strength/power cycle. Some weights were going up easy today, could be the prime kicking into effect (front load of 3x3 caps definitely has its benefits). Used the thick bar on bench so while i planned for a 175 load, it may have been around 180. Meeting up with Mike Ranfone (the CSCS i've been observing) tomorrow morning for an evaluation test he would put an athlete through so looking forward to that. Depending on what he has me do, I may hit the gym before work for day 2's workout.

Bench Press (thick bar) - 3 warms, 175/8/8/8
Incline DB - 2 warms, 70/8/8
Side Laterals - 2 warms, 25/8/8
DB Press - 1 warm, 65/8/5
Tricep Extensions - 1 warm, 75/8/6
Rope Press Downs - 1 warm, 90/8/7
Dragon Flags - 2 sets for 10 reps

5 min cool down on treadmill

2/18 Day 4 Low

2009-02-18T07:37:00.000-08:00

Sick workout. I'm in love with the low rep day, the feeling of moving heavy ass weight is just awesome. Plan on bumping up to 295 on the next low day for squats, hoping to break the 3 plate mark within a few weeks. All the other movements felt great, maxed out the dumbbells on one arm row, either I'll find some crazy way to add more weight to the dumbbell or I'll start looking into another gym in the area that won't cost 40 a month.

Squat - 3 warms, 275/3/3/3, 285/3
SLDL - 2 warms, 245/3, 265/3
One Arm Row - 1 warm, 80/3/3
CG Pull downs - 1 warm, 165/3/3
Barbell Curl - 1 warm, 70/3/3
Calf Press - 1 warm, 180/3/3
Dragon Flags - 3 sets for 10

2/16 Low Day

2009-02-16T21:54:00.000-08:00

WORD! Solid workout and love the change up of very low reps. Finally set with work and school so I will be lifting monday, wednesday, friday, and saturday or sunday. Started prime again today after a 2 week lay off so strength gains should be through the roof. Dosed 10 days at 9 caps followed by 6 for 8 weeks and had awesome results, will most likely run 9 caps a day to see if gains increase. Definitely have added a bit more fat than I planned on and will add in 2-3 short HIIT sessions as well as limit free meals to once or twice a week.

Bench Press - 3 warms, 205/3/3/3/4
DB Bench - 2 warms, 80/4/5
Side Laterals - 2 warms, 30/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 160/3/3
One Arm Triceps Extensions - 1 warm, 35/3/3

2/11 High Day #2

2009-02-11T07:12:00.000-08:00

Solid workout for having an early morning. Observed one of the best strength and conditioning coaches in the Connecticut work with the softball team at my university from 6-7:30 this morning and had a great time watching him interact with the athletes and put them through their workout. I'll be observing twice more this Friday and coming Monday. After watching it first hand, I'm really looking forward to starting my career in the field.

Hit the gym around 9 for light day #2. Did squats on the smith and after my second set my quads and glute-ham area felt very tight and stretched, started out the third set but it didn't feel right so I moved on. Everything else felt great, nailed all my target reps and ready to get back in the gym on a more consistent basis now that I'm used to the workload from classes in addition to work.

Squats (on smith) - 3 warms, 235/8/8/3
Leg Curls - 2 warms, 75/8/8
Pull Ups - Body weight/8/7/6/3
Bent Rows - 2 warms, 185/8/10
Alt DB Curl - 1 warm, 35/8/8
Calf Press - 1 warm, 140/15/15

2/4 Day 1

2009-02-04T09:01:00.000-08:00

Digging the new split. Felt good about the strength levels despite not being in the gym for nearly 2 weeks but definitely got a renewed feeling of drive and ready to grow some more lean mass. Finished up with a few sprints on the bike. WORD!

Flat Bench - 3 warms, 165/8/8/8
Incline DB - 2 warms, 65/8/8
Side Laterals - 2 warms, 20/8/8
DB Press - 2 warms, 60/8/8
Triceps Extensions - 1 warm, 70/8/8
Rope press downs - 1 warm, 100/8/8

2 min warm up, 5 sprints, 5 min cool down

1/16 Biceps and Hammies

2009-01-16T15:14:00.000-08:00

A.M Weight
152.4

Wordddd, dope workout. Nailed all the rep ranges and destroyed the hammies the glute ham raises. Did a macro bumpage of 20 grams of carbs bringing me to 230 g. Killer pre-workout meal that I should've taken a pic of. Had a trader joe's bbq chicke w/ spinach on a tomato wrap along with a lumpby bumpy bar with a p-slin 15 mins before, its crazy how quickly i get pumps on p-slin.

Barbell Curl - 3 warms, 80/6/6/6
Alt Db Curl - 30/8/8/8
conc. curl - 20/12/12/12
Glute Ham - body/7/6/3/2
Leg Curl - 1 warm, 65/12, 75/12, 60/15

1/15 Back

2009-01-15T10:27:00.000-08:00

Sick back workout, short and really hit the spot. Wasn't sure how to do the close grip row and the gym I was at didn't allow old school t-bar rows so I used a cable tower and held my back parallel to the ground. Weighed myself at 152.4 today and should be similar tomorrow, if it ends up staying the same, i'll up the carbs by 20 g, if it goes down even more, i'll do a 30 g bump. Figured since I do calf presses once with each 3 day and 5 day, i'd used one day to focus on full rom and tut, and use today to do explosive positives with the upper half rom. Word

WG Lat Pulldowns - 3 warms, 135/6/6/6
DB Bent Row - 2 warms, 70/8/8, 50/12
Close Grip Row - 90/12/12, 95/12
Bent Rows - 155/15/15/15
Standing Calf Press - 3 warms, 175/20, 195/20, 215/20

1/14 Chest

2009-01-14T10:28:00.000-08:00

Ill workout today, finished it in about 30 mins. Enjoying the new split, chest dips were killer after inc db and flat bench. Loven the x-reps, nice change up and adding a different element to the workouts. Trained at different gym and the db's felt heavier than the gym i normally got to. Word

Slight Inc DB - 3 warms, 75/6/6/6
Flat Bench - 2 warms, 175/6/6, drop set
Chest Dips - 7/8/8
Inc DB X-reps - 55/12/12/12

8 min cool down on bike

1/13 Quads

2009-01-13T10:19:00.000-08:00

Snow storm this past weekend delayed starting up the 5 day split. Took monday off as well since we had a double header for flag football. Digging the new split and sissy squats are ill, loved the burn I was getting in my quads. Since focus is on the quads, kept feet low on the leg press and hitting parallel on squats. Calf still feels funny so not really sure whats up with it, been about 3 weeks where its causing pain whenever i sit down to do leg extensions. Since I can't think of a way to increase resistance on sissy squats I'll use a combo of increased time under tension and aiming for more reps. Word

Leg Press - 4 warms, 650/8/8/8
Squats - 2 warms, 285/6/6/6
Leg extensions - 1 warm, 105/10/10/10
Sissy Squats - 12/12/12
3 sets of abs
7 sprints on the bike

1/8 Back & Delts

2009-01-08T11:36:00.000-08:00

Feeling much better than yesterday. Still got a bit of a drip going on in the back of the throat but other than that all was good. Killed this workout in about 30 minutes and had to take it easy on the deads, hammmies were fried and started to feel overworked so i stuck with 2 work sets and a drop. That side lateral giant set was brutal dude.

WG Pulldowns - 3 warms, 127.5/6/6/6
Deadlift - 2 warms, 300/3/3, 225/5
DB Bench Row - 1 warm, 65/12/12
Upright Rows - 2 warms, 80/10/10
Side Laterals - 20/6, 30/6, 20/6

1/7 Chest & Arms

2009-01-07T10:52:00.000-08:00

Felt like shit but still had a killer workout. Had some nauseousness going on the entire workout. word.

Slight Inc DB - 3 warms, 80/5/5/6
Chest Dips - 12/10/10/9
Flat Bench X reps - 135/12/12/11
BB Curl - 2 warms, 75/6/6, 60/7
Tricep Press downs - 2 warms, 135/6/6, 110/10
Rope Curls - 50/12/12/12
DB Ext - 30/11/10/10

1/6 Legs

2009-01-06T11:41:00.000-08:00

Solid workout today. Definitely killed my quads and hams and enjoyed getting stiff leg deads in the program. Focusing on a slow negative with a very explosive positive. Word

Leg Press - 4 warms, 630/8/8/8
SLDL - 2 warms, 275/8/8/6
Squats - 135/15, 155/15, 165/15
DB Leg Curl - 1 warm, 35/10/10/10
Standing Calf Press - 135/20/20/20

12/29 Biceps & Hams 12/30 Delts & Triceps

2008-12-31T16:48:00.000-08:00

Sorry for the lack of update, workouts have been going good and strength is still climbing. My eating habits have been pretty shitty this past week, haven't been able to get groceries and been ordering out, and not keeping it in check. Got tomorrow off so gonna load up on the usual foods and get back at it tomorrow. Word.

Hammer Curls - 2 warms, 45/6/6/6
Close Grip Curls - 2 warms, 65/8/8
1 Arm Cable Curls - 25/12/12, 30/12
Stiff Leg Deads w/ Separate cables - 2 warms, 180/10/10/10
Leg Curls - 2 warms, 70/10/10
Leg Raise & Crunch superste: 20/30, 20/30

Side Laterals: 3 warms, 30/6/6/5
Incline Shoulder Press on smith: 1 warm, 155/8/8/8
Upright Rows: 1 warm, 70/12/12/12
Front Raise w/ Plate: 35/12/10
Close Grip Tricep Pressdowns: 3 warms, 127.5/8/8/8
Lying Tricep Extensions: 1 warm, 60/12/12/12
One Arm Rope Pressdowns: 42.5/12/12

12/28 Back

2008-12-28T09:31:00.000-08:00

WORD!!! Smashed this workout on 6 hours of sleep. Took 3 scoops of Jacked and ended up finishing this workout in 25 minutes! Felt like I could just keep going and going. Had a nasty pump going in the back and felt like I was gonna hurl after the last set of deads.

WG Pulldown - 3 warms, 125/6/6/6
Bent Row - 2 warms, 185/8/8/8
1 Arm Cable Row - 45/12/12/12
Deads - 245/15/13

12/27 Chest

2008-12-27T11:37:00.000-08:00

Good workout, all the bench's were taken up so I got stuck with a smith machine, bar was fixed to go straight up and down so the movement was different from what i'm use to. Killed incline db and flies from last week.

Flat Bench (Smith) - 3 warms, 200/5, 185/5/4/5
Incline DB - 1 warm, 70/8/8/8
Slight Incline Fly - 40/12/12/12
Uneven Pushups - body/9/10/8

12/26 Quads

2008-12-26T15:42:00.000-08:00

Solid workout this morning. Was really pumped up to hit heavy squats and nailed all 4 working sets. Skipped out on calves again. Left calf is still feeling sore so I figure another workout off would do it good.

Leg Ext - 1 warm, 100/10/10
Squat - 3 warms, 285/5/5/5/5
Leg Press - 1 warm, 560/10/12/12
Step Ups - 35/12/12/8

12/23 HIIT & Abs

2008-12-23T11:05:00.000-08:00

Decided to take another rest day after waking up with aches and bruises all over the place. Had our division playoffs last night for flag football and won our first game 18-13, and won the championship 25-6. Ended up taking the other teams tight end out of the game after driving him straight into the ground shoulder first when i went to play some d-end. Definitely had an adrenaline rush going cause when I woke up this morning my ribs were sore, my knee was aching, my left glute feels sore, and my right elbow is bruised. Depending on what feels best tomorrow, i'll either go with quads or chest.

12 sets for abs (upper, lower, oblique, serratus)
5 min warm up, 7 sprints on the bike, 30 mins steady state.

12/21 Back & Delts

2008-12-21T09:27:00.000-08:00

Not even a blizzard could stop me from crushing back and delts. Gym was dead which was awesome, i guess its the calm before the storm of the hundreds of people who decide they're gonna work out the first 2 weeks of january and then pay for a membership they won't even use (ok, enough ranting). Really killed it today and kept rest short to change things up a bit. Finally nailed db shoulder press for 3 solid sets and got a few more reps on the delts super set.

Underhand Pulldown - 3 warms, 145/6/6/5
T Bar Row - 2 warms, 135/8/10/8
Rope Pulldowns - 1 warm, 110/12/12
DB Press - 2 warms, 70/6/5/5
Front DB Raises - 15/12/11/11
super set w/
Seated Side Laterals - 10/12/11/11

12/20 Chest & Arms

2008-12-20T09:53:00.000-08:00

word, sick workout this morning. Got an awesome pump and was psyched about the improvements in weight and reps. All the movements felt real smooth and controlled.

Flat Bench: 3 warms, 200/5/5/4/4
Slight Incline DB Press: 1 warm, 65/10/10/10
Incline Fly: 1 warm, 40/11/12
Cable Curl: 2 warms, 95/10/8
Rope Pressdowns: 2 warms, 125/9/8
Hammer Curls: 30/12/10/10
super set w/
Dips: bodyweight/15/12/11

12/19 Legs

2008-12-19T14:51:00.000-08:00

Weight: 148.2 (no change)
Waist: 29.5 (no change)

Solid leg session today. Calf was still a little achey when i got set up for leg extensions but still crushed previous numbers. 275 went up pretty easy for the most part even though I was getting crazy light headed after my first 2 sets, that subsided after that. Switched up DB Lunges a bit, instead of going step after step, i did a step, brought my feet back together, took a step, etc.. Worked out well and liked how it felt. Took it light on calf press just to get a good stretch in the calf.

Leg Extensions - 1 warm, 95/10/10
Squats - 3 warms, 275/5/5/5/5
Leg Curls - 2 warms, 90/6/6/5
DB Lunge - 1 warm, 50/10/10
Seated Calf Press - 90/16/15/15

12/18 Delts & Tris

2008-12-18T08:46:00.000-08:00

DESTROYED the delts and tris today. Completely crushed my last delt and tri workout by a long shot. 25's went up so freakin smooth and easy on side laterals and everything else was crushed afterwards. Delt's were so smoked by the time I got to front raises I think thats the only thing that kept me from hitting the higher end of the rep range. All tricep movements were smooth and controlled, arms were pumped up! Going to start the 3 day split tomorrow because I took wednesday off and unless my hammies end up with some DOMS, legs will be getting smashed. Its time to earn the freak status in 09. I freaking love Jacked (actually getting really good results w/ 2 scoops, I'll save 3 scoop servings for when I really need it).

Side Laterals: 3 warms, 25/6/6/6
Incline Shoulder Press on smith: 1 warm, 135/10, 145/9, 150/8
Upright Rows: 1 warm, 70/12/12/10
Front Raise w/ Plate: 35/10/10
Close Grip Tricep Pressdowns: 3 warms, 125/8/8/8
Lying Tricep Extensions: 1 warm, 55/12/12/11
One Arm Rope Pressdowns: 40/10/12

20 mins on treadmill, word.

12/17 Biceps & Hammies

2008-12-17T09:20:00.000-08:00

WORD!!! Smashed it today, took 2 scoops of Jacked (wasn't that tired going into it) and went a little loose form with hammer curls and the bi's were blown the f up. Kept it going the rest of the workout but kept everything strict and making sure to get a good squeeze. 5 weeks ago when I first went to do sldl on the step ups cable machine, i could barely budge 140, that was a warm up! Making some crazy gains and staying lean!

Hammer Curls - 2 warms, 45/6/6/5
Close Grip Curls - 2 warms, 60/8/7
1 Arm Cable Curls - 25/10/10/12
Stiff Leg Deads w/ Separate cables - 2 warms, 130/8, 140/8, 160/10
Leg Curls - 2 warms, 70/10/8
Leg Raise & Crunch superste: 20/30, 20/30

12/15 Back & Calves

2008-12-15T09:47:00.000-08:00

SLAMMED!! Crushed back this morning and made some huge gains. Took Jacked about 20-25minutes pre-workout and it hit me right as I was leaving for my 2 min drive to the gym. Lats were pumped up after pulldowns and kept it going the rest of the workout. Didn't focus as much on holding the row at the top of the movement but just focused on moving the weight strictly with my back, lets me use more weight, still keeping good form and it hits my back much better. Almost passed out after my last set of deads and took me about 5 minutes to finally recover, I was light headed for the first 5 sets of seated calf press. Best back workout I've had to date and the mind-muscle connection was spot on.

WG Pulldown - 3 warms, 122.5/6/6/6
Bent Row - 2 warms, 145/12, 155/11, 165/11, 135/12
1 Arm Cable Row - 45/10/10/10
Deads - 225/15/15
Seated Calf Press - 3 warms, 130/10/10/10

10 min cooldown on bike

12/14 Chest

2008-12-14T09:22:00.000-08:00

Sick workout today. Had a crazy pump going in the chest and energy and strength were threw the roof, almost got that 5th rep on flat bench but still very satisfied with the progress I am making on bench. Absolutely crushed my chest and definitely took some hits on the rest of the exercises but still felt good about the numbers.

Flat Bench - 3 warms, 195/5/5/5/4
Incline DB - 50/10, 70/7/7/5
Slight Incline Fly - 40/10/10/10
Uneven Pushups - body/9/9/8

12/13 Quads

2008-12-13T09:33:00.000-08:00

DAMN!!Jacked is the truth. Been off of stims, creatine, beta alanine, and arginine for the past 4 weeks so I was really able to tell what this product can do. Took 3 scoops with 3 powerfull about 15 minutes pre-workout, 10 minutes into it, I felt the energy aspect full throttle, I was amped to crush some legs. I could barely rest between sets on leg extensions. I was ready to crush some heavy squats but my glute-ham tie in and inner quads were telling me hell no, some serious doms on the negative so I went with high rep squats (I normall have 3 days rest between squat sessions but I only had 2 this time around), I noticed I was catching my breath much quicker and there was not as an intense burning sensation as usual. I was crushing it so hard my legs were twitching by the time I hit the 8-10 rep mark on my last 2 sets. Workout was completely fast paced and it was the most intense quad workout I've had since prep ended. Even my forearms didn't fatigue as quickly as they do when holding the db's on step ups. which let me jump up 5 lbs from the previous workout and still hit my target range. Time to take this shit to a whole new level.

Leg Ext - 1 warm, 92.5/10/10
Squat - 1 warm, 145/20/20/16/15 (used thick bar so probably 150)
Leg Press - 1 warm, 540/12/12/12
Setp Ups - 35/11/10/12
Crunch & Knee Raise superset - 30/20, 35/20

20 min on treadmill @ 3% incline and 3.5 mph.

12/11 Back & Delts

2008-12-11T19:39:00.000-08:00

Killer workout today. Made some good jumps in weight and hit my target reps. Threw in a drop set on db shoulder press, my legs were so sore I couldn't kick up the db's to the starting position by my 3rd set.

Underhand Pulldown - 3 warms, 145/6/5/5
T Bar Row - 2 warms, 125/10/10/10
Rope Pulldowns - 1 warm, 107.5/12/12
DB Press - 2 warms, 70/6/4, 50/8
Front DB Raises - 15/12/10/10
super set w/
Seated Side Laterals - 10/12/10/10
Leg Raises - 15/12
Crunches - 30/30

10 min cool down on Arc Trainer

12/10 Legs

2008-12-10T19:39:00.001-08:00

Awesome workout today. Definitely think i pulled something in my calf because when i got into the starting position for leg extensions I had a shooting pain in the top of my calf, but i still did it anyways. Killed the rest of the workout and still gaining strength on squats. Nailed my knee into the ground on my 16th step for lunges but gutted out another 4 steps. Skipped on calf presses because of the pain, hope with another 2 days rest it will have passed.

Leg Extensions - 60/10, 90/10/10
Squats - 135/10, 185/8, 225/6, 265/5/5/5/5
Leg Curls - 50/10, 65/8, 85/6/6/5
DB Lunge - 35/10, 45/10/10

12/9 Chest & Arms

2008-12-09T12:29:00.000-08:00

Solid workout today. Pretty satisfied with how strength is progressing especially on bench press. Holding off on legs until tomorrow. Think I pulled something last night but it doesn't hurt all the time so I figure I should be good to go by tomorrow.

Flat Bench: 115/10, 135/8, 155/6, 190/5/5/5
Slight Incline DB Press: 50/8, 65/10/9/8
Incline Fly: 30/10, 35/12/12
Cable Curl: 70/10, 80/8, 90/10/10
Rope Pressdowns: 90/10, 100/8, 115/9/8
Hammer Curls: 30/11/10/10
super set w/
Dips: bodyweight/12/11/11

12/6 Delts & Triceps

2008-12-06T08:31:00.000-08:00

Awesome workout. All the movements felt very solid and reps were in control the entire workout, really focused on stretching the delts at the bottom of the movement with incline delt presses. Shoulders and arms are a weak point imo so I'm hitting them with everything I got.

Side Laterals - 3 warms, 25/6/5/5
Incline Delt Press on smith machine - 1 warm, 125/8/8/8
Upright Rows - 1 warm, 60/12/12/12
Front Raise w/ plate - 35/10/10
Tricep Press close grip - 3 warms, 120/8/8/8
Lying Bar Ext - 1 warm, 55/10/11/11
1 Arm Rope Press - 40/12/10

10 min cool down on arc trainer

12/5 Biceps & Hams

2008-12-05T09:22:00.000-08:00

Weight: 145.8 (no change)
Waist: 29.5 (no change)
Me staying lean in the lean mass buidling stage should be one of the 7 wonders of the world, lol.

Crushed, Smashed, Demolished, absolutely killed it in the gym today. I took last weeks numbers and destroyed them, no sloppy reps what so ever. The pump I had going was ridiculous while intensity and focus were sky high. Definitely feel Prime and the Asteroid stack kicking into full effect and just getting into my 3rd week on it. The crazy thing is I decreased the amount of BCAA's i take from 12 scoops to 2, and i didn't even bother to add beta alanine and creatine back in.

Hammer Curls - 20/12, 25/8, 40/6/6/ Left-5 Right-4
Close Grip Curls - 30/12, 40/8, 55/8/8
1 Arm Cable Curls - 20/12/12
Stiff Leg Deads w/ Separate cables - 70/12, 80/10, 110/9/8/10
Leg Curls - 45/10, 55/8, 65/10/10
Crunches - Upper- 25/25, Lower- 17/16

6 min cooldown on the treadmill

12/4 Back & Calves

2008-12-04T12:43:00.000-08:00

Gains just keep coming. Couldn't fit a 5 lb on the cable row so i had to jump up 10 lbs but still killed it. Really solid workout and wrapped it up with 5 sprints.

WG Pulldown - 75/12, 90/10, 105/6, 120/6/6/5
Bent Row - 95/10, 115/8, 135/8/8/8, 105/11
1 Arm Cable Row - 40/12/12/10
Deads - 195/15/15
Standing Calf Press - 135/10, 155/10, 185/10, 215/12/15/15

5 sprints on the bike

12/3 Chest

2008-12-03T09:21:00.001-08:00

Have a paper and powerpoint to finish before 1:30 so kept the workout short. Got a killer pump in the chest and had some freaky shoulder veins coming through. 10x10 sounds a lot easier than it actually is, but then again, my bench sucks, haha.

Flat Bench: 115/8, 145/10/10/10/10/10/8/8/7/8/6

12/2 Quads

2008-12-02T11:08:00.000-08:00

High rep death workout. Legs were so pumped i could barely get in the starting position for leg press and almost busted my ass on the last set of step ups. Made some awesome gains in reps.

Leg Extensions - 55/10, 85/10/10
Squats - 145/20/15/15/15 (65 total)
Leg Press - 360/10, 500/12/12/12
Step Ups - 30/12/12/10
Knee Raises - 20/17/15/15

15 min on treadmill @ 4% incline and 3 mph.

11/30 Back & Delts

2008-11-30T08:18:00.000-08:00

Went in and killed it today. Kept things moving quickly and made solid gains on every exercise, especially db shoulder presses.

Underhand Pulldown - 90/12, 105/8, 120/6, 140/6/6/5
T Bar Row - 100/8, 115/6, 125/10/10/8
Rope Pulldowns - 90/10, 105/10/12
DB Press - 40/10, 50/8, 65/6/6/6
Front DB Raises - 15/11/10/10
super set w/
Seated Side Laterals - 10/11/10/10
Crunches - 20/20/20/20

11/29 Chest & Arms

2008-11-29T09:45:00.000-08:00

Awesome strength gains from last weeks workout. Left bicep was feeling really awkward during chest movements and rope pressdowns when I was returning the weight stack to the starting position. Probably just sore and will pass. Though the rep range for hammers were 8-10 so when I remembered it was 12, tried making up for it on the last set and ended up killing it. Finished up with a few hiit sprints, tear drops were on fire especially after yesterdays leg workout.

Flat Bench: 115/10, 135/8, 155/6, 185/5/5/5
Slight Incline DB Press: 50/8, 60/10/10/8
Incline Fly: 30/10, 35/11/10
Cable Curl: 70/10, 80/8, 90/10/8
Rope Pressdowns: 90/10, 100/8, 110/10/10
Hammer Curls: 25/10/10/16 (Word)
super set w/
Dips: bodyweight/13/12/12

HIIT on bike, 2 min warm up, 5 sprints, 2 min cool down

11/28 Legs

2008-11-28T08:08:00.000-08:00

Weight: 145.8
Waist: 29.5

Sick workout today, made gains across the board and was in the zone. Started up Prime and Powerfull after a 2 week lay off, also tried a sample of the new Dialene 4x that I got at the Yorton and that stuff had me sweating.

Leg Extensions - 50/10, 80/10/10
Squats - 135/10, 185/8, 205/6, 255/5/5/5/5
Leg Curls - 50/10, 65/6, 80/6/6/6
DB Lunge - 35/10, 45/10/7 (couldn't get back up on my 15th step)
Seated Calf - 90/10, 100/10, 110/15/15/16

11/26 Back & Calves

2008-11-28T06:35:00.000-08:00

Great workout, had a killer pump in my back by the end of the workout and was psyched about hitting deads for 15 on my first set. Got no chains so just used plates

WG Pulldown - 75/12, 90/10, 105/6, 120/6/4/5
Bent Row - 95/10, 115/8, 135/8/6/7, 105/10
1 Arm Cable Row - 30/10/12/12
Deads - 185/15/13
Standing Calf Press - 135/10, 155/10, 185/10, 205/15/13/12

11/26 Quads

2008-11-25T22:32:00.001-08:00

Solid leg workout today even though my body is pretty beat up from last nights game. Definitely slowly gaining back the strength i lost and hitting the desired rep ranges pretty easily.

Leg Extensions - 50/10, 75/10/10
Squats - 135/10, 185/8, 205/6, 245/5/5/5/5
Leg Press - 360/10, 500/10/10/10
Step Ups - 30/10/10

11/23 Biceps & Hams, 11/24 Delts & Triceps

2008-11-24T21:42:00.000-08:00

Killer workouts both days, even without my usual pre-workout stims i've been getting pretty jacked up for my workouts. Had an awesome workout the morning of my birthday, even after the night I had, must have been the glycogen increase from my cold stones cake, lol. Day of my birthday, definitely indludged a bit on fried calamari, some pizza, and sushi, one day won't kill me. Back @ it today (other than some coldstones with my fiancee after my flag football game). Definitely killed it in the gym both days.

Hammer Curls - 20/12, 25/8, 35/6/6/6
Close Grip Curls - 30/12, 40/9, 50/8/8
1 Arm Cable Curls - 30/7, 20/10/10
Stiff Leg Deads w/ Separate cables - 70/12, 80/10, 100/8/8/8
Leg Curls - 45/12, 55/10, 65/8/8
Crunches - 20/20/20/20

Side Laterals - 5/12, 10/10, 15/6, 20/6/6/5
Incline Delt Press on smith machine - 95/10, 115/10/10/10
Upright Rows - 40/12, 50/12/12/12
Front Raise w/ plate - 25/12/12
Tricep Press close grip - 90/12, 100/8, 110/10, 115/8/8
Lying Bar Ext - 40/10, 50/12/11/12
1 Arm Rope Press - 40/10/10

11/22 Chest

2008-11-22T09:45:00.000-08:00

Legs are still sore as hell so decided to start off the 5 day with chest. Felt strong as hell and had an insane rock hard pump going. I really miss my pre-workout stims but I needed the break, can't wait to get Jacked. Going to keep things under control this weekend and hopefully my friends won't try feeding me drinks all night, lol, still gotta train tomorrow before heading to the casino!

Flat Bench - 115/12, 135/10, 155/8, 175/6/6/6/6
Incline DB - 50/10, 65/8/8/8
Slight Incline Fly - 35/10/10/11
Uneven Pushups - body/11/11/10

10 min cooldown on treadmill

11/21 Cardio & Abs

2008-11-21T09:58:00.001-08:00

Went in and did some light cardio to get some blood flowing to my legs then did some various ab/serratus/oblique work

15 minutes on recumbent bike
16 sets for abs (15-20 reps)

11/20 Back & Delts

2008-11-20T12:04:00.000-08:00

Solid workout today, rest of my body is sore as hell. Really focusing on form over just moving the weight like I have in past off-seasons, definitely feel it will make a huge difference.

Underhand Pulldown - 90/12, 105/10, 120/6, 135/6/6/6
T Bar Row - 100/12, 115/8, 125/10/9/8
Rope Pulldowns - 90/10, 95/12/12
DB Press - 40/10, 50/8, 60/6/6/5
Front DB Raises - 15/10/10/10
super set w/
Seated Side Laterals - 10/10/10/10
Crunches - 20/20/20/15

10 min cool down on treadmill

11/19 Legs

2008-11-19T09:42:00.000-08:00

My legs definitely took a hit in strength over these past 3-4 weeks. Maybe its from not going so heavy but at least my legs are a body part that gain back strength very quickly. Used a different leg extension, weight was heavier so I had to bring it down but I like the way its set up and how it hits the quads.

Leg Extensions - 50/10, 70/10/10
Squat - 135/12, 185/10, 205/8, 235/5/5/5/5
Leg Curl - 50/12, 60/8, 75/6/6/6
DB Lunge - 35/10, 40/10/10
Seated Calf Raise - 90/12, 100/12, 110/15/15/15

10 min cool down on recumbent bike

11/18 Chest & Arms

2008-11-18T09:14:00.001-08:00

Felt good to be back in the gym and get in a heavy workout. Got the sickest pump i've ever had in the gym today, arms were blown up by the end of the workout.

Flat Bench: 115/12, 135/10, 155/8, 185/5/4/3
Slight Incline DB Press: 50/8, 60/8/8/8
Incline Fly: 30/10, 30/12/12
Cable Curl: 70/10, 80/8, 90/9/8
Rope Pressdowns: 90/10, 100/10, 110/10/8
Hammer Curls: 25/12/11/10
super set w/
Dips: bodyweight/11/10/8

10 min cooldown on treadmill

11/13 Circuit Training

2008-11-13T09:18:00.001-08:00

Peak Week Day 6
Weight: 141.6

Feeling like one depleted dude. Pretty psyched up for the show and to have Randy Glass in my class, awesome bodybuilder and looking forward to giving him a battle.
Went through poses after the circuit training, saw some glute striations during side poses (woo!) will hit another hard session tonight and 1 or 2 tomorrow throughout the day. Legs are flat as hell, but finished it all off with 20 mins of light pedaling on the bike. Ready to eat up tomorrow and fill out, I'll be on a train but do you want me to text you weight first thing in the morning?

Cable Fly: 30/15/15/15/15
Cable Straight Arm Lat Pulldown: 30/10, 20/15/15/15
Side Laterals: 7.5/12/13/15/15
Rear Laterals: 10/10/10/12/12
Barbell Curl: 30/12/13/12/15
Underhand Pressdown: 60/13/15/15/15

20 minutes on recumbent bike @ level 0

11/11 Back, Traps, Biceps 11/12 Chest, Delts, Triceps

2008-11-12T10:22:00.000-08:00

Peak Week 2 Day 4
Been mega dosing Xtend these past 2 weeks (6 scoops during workout, 2 scoops between meals) and definitely feel a difference, energy levels aren't as low in the gym. Got a sick pump and veinage in the gym today.

Wide Grip Pulldown: 60/15, 75/12/15
Barbell Row: 95/12/12/12
Seated Cable Row: 40/15/15/15
Shrugs: 135/15/15/15
Upright Rows: 30/15/15/15
Incline DB Curl: 15/15/15/15
Barbell Curl: 30/12/12/12

30 minute moderate intensity on bike @ level 4

Peak Week 2 Day 5
Weight: 142.6
Hit the gym and had a solid workout. Definitely feeling a little flat but its expected. 2 more days to go!

Incline DB Bench: 35/15/15/13
Flat Bench Press: 95/13/12/12
Cable Fly: 30/15/15/15
Side Laterals: 10/12/12/12
Front Raise: 15/12/12/12
Lying DB Tricep Extensions: 15/15/15/15
Overhand Pressdowns: 60/14/12/12

20 minute moderate intensity on bike @ level 4

11/10 Legs & HIIT

2008-11-10T14:33:00.000-08:00

Peak Week 2 Day 3

Got a good pump today. Just focused on getting some blood into the muscle and working through the full rom. Can't wait for friday to be here!

Leg Extensions: 50/12/12/12
Leg Curl: 50/15, 60/15/12
Leg Press: 180/15/12/13
DB Lunges: 20/12/12/12

20 mins steady state on treadmill @ 4% incline and 4 mph
40 minutes of flag football

11/8 Chest, Back, & Delts

2008-11-08T09:29:00.000-08:00

Peak Week #2 Day 1
Weight: 145.8

Awesome workout this morning. Shoulder felt a little weird on incline bench so I switch to DB's. Got an great pump all around. Really fired up for next week.

Incline Bench: 115/12, 135/10, 175/4
Incline DB: 65/8/8
Cable Fly: 60/8/8/8
Overhand Wide Grip Pulldowns: 120/10/8/7
Underhand Cable Row: 80/10/8/8
Military Press: 125/5, 115/7/6
Side Laterals: 15/10/10/9

HIIT on bike, 5 min warm up, 20 sprints @ level 8, 4 min cool down
1 round of mandatories and muscularity poses.

11/7 Legs & Arms

2008-11-07T09:59:00.000-08:00

Awesome workout this morning. Really focused on a sick pump and working the muscle through the full ROM. Getting really amped up and I think Rice Krispies did their work for recovery in yesterdays post workout meal, lol. So far, once again, there are 3 total in each of my classes (juniors and open short). Matt said he will most likely even out the height classes to have an even number in each class (18 competitors total in the other 2 open classes). Tomorrow, i'm doing a high carb day but should i keep my sodium at the same levels they were in last weeks saturday of peak week?

Front Squats: 115/10, 135/10, 175/6/6/6
Leg Extensions: 110/8/8/8
Lying Leg Curls: 70/9/7/8
Incline DB Curl: 35/6/6/6
One Arm Cable Curl: 35/8/8/8
Overhand Pressdowns: 110/10/10/10
Overhead Tricep Extensions: 55/8/8/9

30 minute on bike @ level 4

11/6 HIIT

2008-11-06T09:37:00.000-08:00

Legs are still insanely beat up from monday. Had to lower the intensity level for the sprints today but still got it done. Really pumped for next week. Heard from Matt as of today there are 3 of us in the juniors and open short (which will get more competitors since there are a lot more competitors in the other height classes). I am really pumped now, or it might just be the post workout whey and rice krispies, I wanna come in looken tigther and fuller for this show and screw w/e pain i might be feeling, i'm gonna give it 100% these next 9 days.

HIIT on bike, 20 sprints, 5 min warm up @ level 3, 15 sec sprint @ level 7, 2 min cool down @ level 3

11/5 Back & Delts

2008-11-05T09:26:00.000-08:00

Rough workout today. Went in kindof drained and had a "just get through this" workout. Weights were a bit heavier than normal. Just one of those few days where your body realizes you been dieting for 20 weeks, lol.

Wide Grip Lat Pull downs - 90/14, 105/12, 120/10, 135/8, 145/4
Bent Rows w/ back parallel to the floor(strict form) - 135/10, 155/8/8/8
Rope Pull downs - 130/7, 105/12/8
Military Press (no back support) - 75/14, 85/12, 100/10, 110/8, 125/5
Side Laterals - 15/10/10/10/10

30 minutes on bike @ level 3

11/4 Chest & Arms

2008-11-05T06:31:00.000-08:00

Solid workout today. Focused on form and rep tempo. Legs are still feeling pretty beat up.

Flat Bench: 115/14, 125/12, 145/10, 165/8, 185/5
Incline DB Bench: 60/10/10/10
Cable Fly: 50/12/12/12
Incline DB Curl: 20/12, 25/10, 30/8, 35/6
Tricep Pressdown: 75/12, 90/10, 110/8, 130/6
Cable Curl: 90/10/10/10
superset w/
DB Tri Extension: 30/10/10/10

30 minutes on treadmill @ 3.7 mph and 4 mph

11/3 Legs

2008-11-03T08:49:00.000-08:00

Weight: 148.8

Sub-par workout today. Quads were really sore and legs felt heavy through the whole workout so I adjusted the weight and stayed with the prescribed rep ranges. Must have been all the posing from Saturday but I figured a full day of rest would of had the legs back at almost 100%. Going to drink xtend throughout the day and see if it can ease the muscle soreness.

Leg extension: 110/8/8/8/8
Squats: 135/14, 185/10, 205/8, 225/6
Lying Leg Curl: 50/12, 55/10, 60/8, 70/6
Sumo Squat w/ DB: 100/12/10/10/10
DB Lunge: 40/10/8
Seated Calf Riase: 120/15/14/15/15

HIIT
40 minutes of flag football!

10/30 Circuit Training

2008-10-30T09:41:00.000-07:00

Peak Week Day 6
1 more day!

Oh snap! I am freaking pumped and ready to go. My focus is completely on this show and I got top 2 in both my classes in my sights. I may not be freaky conditioned but I'm bringing a sick package of size, symmetry, and conditioning that fits my frame well. I have totally smashed what I looked like this past spring. Joe, I can't thank you enough, you've guided and been there for me the whole way through, you gave me the plan week in and week out and I followed it to a T.
Found an awesome diner that has 24 variations of pancakes (and they can even make it with whole wheat flour!)so thats where you'll find me sunday morning before hitting the treadmill :)

Cable Fly: 30/15/15/15/15
Straight Arm Lat Pulldown: 20/15/15/12/15
Side Laterals: 7.5/15/15/12/12
Rear Laterals: 10/12/12/10/10
Preacher Curl: 25/15/15/15/15
Underhand Tricep Pressdown: 50/15/15/15/15
Repeated 4 times, 45-60 seconds rest between circuits.

20 mins low intensity on bike @ level 3
10 minutes posing