12/31

Delts and Tri's

- Overall a great workout, strength increased since last time. Shoulders were pumped and tri's felt great, pushed a little more weight than I even expected to. Hit pretty much all the numbers that were called for. Cardio was good, no knee problems this time. New year's day will be an off day, save cardio. Back to the start of the next wave on Sunday. Weight is still at 186, but I can tell I'm getting tighter every few days.

Seated bar press: 2 warms, 135 x 8, 135 x 8, 145 x 7, 150 x 6

Seated Side Laterals: 1 warm, 30's x 10, 40's x 10, 45's x 8

Front Raise: 1 warm, 35's x 10, 45's x 10, 45's x 11

Tricep Press: 2 warms, 100 x 10, 110 x 9, 110 x 8

Db extension: 1 warm, 30's x 12, 30's x 12, 30's x 11

1 arm underhand press: 1 warm, 20 x 12

12/30

12/30

Back and Hams

-Great workout even though I felt somewhat tired. Worked out a bit later in the day, but intensity was still up. Back was a bit tight but felt good after I warmed up. Felt strong on every exercise and didn't really get too tired as the workout went on. Hams were still surprisingly a bit sore from a few days ago, but felt really good, got through all the movements I needed to and did everything that was called for. Cut cardio a little short at end since my left knee felt a bit sore, nothing serious though. Overall a good session.

Lat Pulldown (overhand): 2 warms, 180 x 8, 220 x 7, 230 x 6

Deadlift: 2 warms, 225 x 8, 315 x 8, 365 x 8, 385 x 5

Bench row: 1 warm, 70's x 9, 60's x 9, 60's x 9

Str. Arm Pullover: 57.5 x 10, 57.5 x 12, 62.5 x 10

Leg curl (seated): 2 warms, 170 x 10, 180 x 9, 185 x 8

Stiff Leg DB: 1 warm, 115 x 11

Ab work: 3 sets

Cardio

12/29

Chest and Biceps

Weights increased a little bit on a few movements. Overall everything felt good. Did cardio at the end, helped loosen up the quads which were sore from yesterday. Making decent progress and felt really pumped throughout the entire workout. Noticing increased vascularity in my arms and a little bit into my chest. Everything seems to be going well so far.

Incline DB's: 2 warms, 85's x 8, 90's x 7, 90's x 6, 95's x 4 (dropped to 80's for 4 more)

Flat Bench: 2 warms, 185 x 10, 225 x 5

Dips: 4 sets to failure

Bar Curl: 2 warms, 80 x 6, 100 x 6, 100 x 8

Rope Curl: 1 warm, 52.5 x 10, 52.5 x 10, 57.5 x 10

Concentration curl: 1 warm, 35 x 12

Cardio at the end

12/28

Quads and Calves

- Yesterday was an off day due to the weather; did about an hour and a half of shoveling, which actually left me sorta tired and a little sore this morning (counted as cardio). Quads and calves were on deck for today. Squats felt good, went a little higher than last week but still hit my rep range. Lunges felt good, legs were screaming after my last set and it felt great. Sumo squats were tough but did was what called for. Same deal with calves. Weights increased from last week. Body weight is holding steady, but I feel a little tighter, especially in my legs, since last week. Did some lower ab work and will do cardio at the end of my workout tomorrow. Overall feel pretty good despite getting a little less sleep than usual last night. Using Superpump max as my pre-workout for a bit; it's strong and really gave me an awesome pump. Quads were popping and calves were too. Liking this new routine a lot so far.

Leg Extension: 2 warms, 205 x 10, 220 x 10

Squats: 2 warms, 225 x 8, 315 x 8, 365 x 6, 385 x 6

Lunges: 1 warm, 130 x 10, 140 x 10, 140 x 10

Sumo Squat: 225 x 10, 275 x 10, 275 x 10

Calf Singles: 155 x 15, 160 x 15, 165 x 15, 170 x 15, 170 x 17

Lower ab work: 4 sets (leg raises) to failure

12/26

Delts and Tri's

-Solid workout. Seated bar press felt a bit awkward, hadn't done it in a while. Weights were still decent. Front delts were trashed by the end of the workout, and side delts were burning halfway through my first working set of laterals. Tri's felt pretty strong, weights were higher than those that I was doing before on a few exercises. Did some ab work at the end. Overall a good workout. Noticing some small changes physically already.

Seated bar press: 2 warms, 115 x 8, 135 x 7, 145 x 6, 145 x 6

Seated side laterals: 1 warm, 30's x 9, 25's x 12, 25's x 11

Front raises: 1 warm, 60 x 10, 80 x 10, 80 x 11

Tricep Press: 2 warms, 75 x 10, 87.5 x 10, 90 x 9

Db Extension: 25 x 12, 25 x 11, 30 x 10

1 arm underhand press: 1 warm, 22.5 x 12

Ab work: 4 sets (2 upper, 2 lower)

12/24

Back and Hamstrings

Overall good workout. Felt dead tired at the end, new program is definitely shocking my system a bit. Went heavy and hit all my goals rep wise. Form was good on all exercises for the most part, was slightly less than perfect for those last few reps on my last sets of some exercises. Wasn't sure what form I was using for bench rows so I subbed in using the hammer strength isolateral row (hammer grip). Hamstrings felt good, still sorta tired from the first day of the program, but did what was called for. Weight is holding at 187 right now, but feel a bit tighter than I did this time last week. Tomorrow will be an off day due to family coming over to celebrate Christmas.

Lat Pulldowns (overhand): 2 warms, 170 x 8, 180 x 8, 200 x 8

Deadlifts: 2 warms, 225 x 8, 315 x 8, 365 x 6, 375 x 6

Hammer Strength Iso-lateral row (sets and reps for each side, one 1 at a time):

1 warm, 135 x 8, 160 x 8, 160 x 9

Straight Arm Pulldown: 42.5 x 12, 50 x 12, 57.5 x 11

Leg curl (lying, since seated was broken): 2 warms, 140 x 8, 150 x 8, 155 x 8

Stiff Leg DB: 1 warm, 100's x 12

12/25, off day, Merry Christmas

12/23

12/23

Chest and Biceps

Good session, massive pump in my chest and bi's. Weights were still high, missed a few goals by 1 rep, but still pushed as hard as I could, used drop sets when i missed the target number of reps. Did a little ab work at the end. Overall everything felt great. Looking to up the weight on some exercises a bit next time around and looking to hit every goal next time rep wise.

Incline DB press: 2 warms, 80's x 8, 85's x 8, 90's x 6, 90's x 5

Flat Bar Bench: 2 warms, 185 x 10, 225 x 5 (spotter got me through #6)

Chest Dips: 4 sets (failure)

Bar Curl: 2 warms, 80 x 6, 90 x 6, 100 x 6

Rope Curl: 1 warm, 50 x 10, 57.5 x 8, 57.5 x 5 (dropped to 50 to finish the set)

1 arm concentration curl: 1 warm, 30 x 11

Ab work: 4 sets (leg raises)

12/22

Quads and Calves

First day on the program. Good workout, had a good pump throughout, totally exhausted at the end. Weight was 188 this morning, 187 post workout. Kept the weights relatively high and the intensity up. Feels like this is really going to work well for me. Definitely can up the weight next time around on some exercises.

Leg Extension: 2 warms, 180 x 10, 200 x 10

Squats: 2 warms, 225 x 10, 275 x 10, 315 x 8, 365 x 6

Lunges (i walked for 10 reps on these): 1 warm, 95 x 10, 2 sets 130 x 10

Sumo Squat: 225 x 10, 245 x 10, 275 x 10

Calf Singles (did these on a hack squat machine: 100 x 15, 120 x 15, 130 x 15, 150 x 15, 160 x 15