1/30

Quads and Calves

-Last day of this quad routine, liked this one a lot, and ended it on a high note. Upped the squats from last time, but swapped out the single leg split squats again because my knees were sore and didn't wanna push it. Strength is definitely increasing and the legs feel strong, just getting a little bit of soreness in my knees, but hey, nothing serious. Bodyweight is down to 181, but I'm really pleased as my strength is only going up. Feeling great, and loving where I'm at right now.

Squats: 2 warms, 225 x 8, 315 x 8, 380 x 7, 415 x 6

V-squat: 2 warms, 270 x 10, 295 x 9

Sissy squat: 4 sets, 20, 20, 19, 17

Single Leg extension: 90 x 10, 100 x 10, 105 x 10

Calf raise DB weighted: 50's x 20, 50's x 20, 52.5's x 19, 52.5's x 18, 52.5's x 16

Ab work: 4 sets

1/28

Delts and Triceps

-Great workout to end the 3rd cycle of this routine. Everything felt great, increasing the weights and noticing more fullness in my side delts especially. Shoulders felt really pumped throughout, and noticing a little more vascularity in my front delts running across my chest. Tri's felt great, got a really good squeeze and stretch on all of the movements. Finished off with cardio. Noticing some added tightness in my waistline and arms, and overall actually.

Side laterals: 2 warms, 50's x 7, 50's x 7, 55's x 6

Bar shrugs: 2 warms, 315 x 10, 365 x 8, 365 x 8

High Incline DB press: 1 warm, 75's x 10, 75's x 9, 80's x 7

Dips: 4 sets to failure

Rope pressdown: 1 warm, 50 x 12, 57.5 x 10, 65 x 7 (drop set, 2 drops)

Reverse pressdown: 1 warm, 50 x 10

Cardio 20 mins

1/26-1/27

Double post, since 6 classes yesterday drained me and didn't have much time to post.

1/26

Chest and Biceps:

-Great workout, felt a huge pump in the biceps and felt strong throughout the workout. Increased weights and kept my form strict on all of my movements. Noticing a little more separation between the 2 heads of my biceps, and my chest is really filling out nicely. Weight is currently 182, but I'd say I look heavier, so I'm quite happy with where I stand.

Slight Incline Bar press: 2 warms, 185 x 8, 205 x 8, 210 x 6, 210 x 5

Incline DB: 2 warms, 75's x 10, 75's x 8

Flat fly: 1 warm, 45's x 12, 55'x 11, 55's x 10

Incline DB curl: 2 warms, 45's x 5, 45's x 5, 45's x 5

Cable curl: 1 warm, 57.5 x 10, 65 x 10, 70 x 9

1 arm preacher: 1 warm, 40's x 10

Ab work: 3 sets

1/27

Awesome workout, love back day. Increased the weights on most movements. Had to go a little lighter on DB deadlifts, as the 100's were missing for some reason (no idea why, it was really annoying). Glute hams felt great, noticing it's taking me longer to reach failure. Switched out the low close grip rows for high close grip rows, just to change pace a little bit. Overall an awesome workout.

Lat pulldown underhand: 2 warms, 220 x 7, 220 x 7, 240 x 5

Hammer strength Rows: 2 warms, 360 x 8, 360 x 8, 450 x 6

DB deads: 2 warms, 95's x 12, 95's x 13

Close row (high): 160 x 11, 180 x 10, 180 x 10

Glute Ham: 4 sets to failure

Leg curl: 1 warm, 200 x 9 (drop set, 2 drops)

Cardio: 15 mins

1/25

Quads and Calves

-Solid workout and improved on a few lifts. Knees started bothering me a bit today so I swapped out Split squats with single leg extensions on a split leg extension machine. Still went heavy but took some pressure off my knees. Squats felt great and improved on my last workout. V-squats felt great, got a good stretch and contraction. Weight is currently at 183. Did some cardio at the end to finish up.

Squats: 2 warms, 225 x 8, 315 x8, 375 x 7, 410 x 6

V-squat: 2 warms, 210 x 10, 250 x 10

Sissy Squats: 4 sets: 20, 19, 19, 17

Single Leg extension: 80 x 12, 90 x 11, 90 x 10

Calf DB weighted: 50's x 20, 50's x 20, 50's x 19, 50's x 17, 52.5's x 15

Cardio: 15 mins

1/23

Delts and Triceps

-Awesome workout, got a great pump in the delts and triceps. Felt strong on all the movements and upped the weights from last week. I'm noticing that my weight is slowly decreasing, but my strength is remaining the same. So, I'm guessing I'm maintaining and building muscle while cutting fat; I'm very pleased with this as I'm noticing improvements in certain aspects of my physique. My waist and abs are tighter and my V-taper is getting more pronounced. Delts are definitely more capped and full than before. Everything feels great at this point, kind of getting the itch to step on stage before 2012, but I know this time off will allow me to be as competitive as possible when I compete again. Body weight is currently at 183, and strength is increasing.

Side Laterals: 2 warms, 45's x 8, 50's x 8, 55's x 7

Barbell Shrugs: 2 warms, 315 x 10, 335 x 10, 345 x 9

High Incline DB Press: 1 warm, 65's x 10, 75's x 10, 85's x 7

Dips: 4 sets to failure

Rope Pushdown: 1 warm, 47.5 x 10, 52.5 x 10, 57.5 x 7 (drop set, dropped weight 2x)

Reverse pressdown: 1 warm, 42.5 x 11

Ab work: 3 sets

1/22

Back and Hams

-Good workout, got a great pump, noticing my lats seem a bit wider since I started the whole routine. Really like this routine, felt strong on every movement and improved on my last workout. Glute hams might just be one of my new favorite exercises. I've noticed that they really do give me a huge pump in the hams and are really helping me develop my hamstrings. Subbed hammer strength rows in for t-bar; grip was the same and the movement was the closest to t-bar rows in terms of overall feel. Did all that was called for and did some cardio at the end. Weight is still 184, holding steady here but looking a bit better.

Lat pulldown (under): 2 warms, 200 x 8, 220 x 6, 220 x 6

Hammer Strength machine rows (hammer grip): 2 warms, 360 x 6, 360 x 6, 360 x 6

DB deads: 2 warms, 100's x 10, 100's x 10

Close row (low): 160 x 12, 180 x 12, 200 x 10

Glute ham: 4 sets to failure

Leg Curl: 1 warm, 190 x 10

Cardio

1/20

Chest and Biceps

-Good workout, strength increased a bit and did everything that was called for. Got a great pump and paid close attention to form. Up-tempo workout and did some ab work at the end. Everything's coming along really well.

Slight Incline bar press: 2 warms, 185 x 8, 205 x 7, 205 x 6, 205 x 6

Incline DB: 2 warms, 65's x 10, 70's x 9

Flat Fly: 1 warm, 45's x 12, 50's x 10, 50's x 10

Incline DB curl: 2 warms, 40's x 6, 40's x 6, 45's x 5

Cable curl: 1 warm, 57.5 x 10, 65 x 8, 65 x 9

One arm preacher: 1 warm, 40's x 9

Ab work: 3 sets

1/18

Quads and Calves

-Good workout. Felt strong, even though didn't improve on everything since the last workout. But, form was better and did improve on some lifts, even though squat remained the same pretty much. The pump was good and I felt great throughout the workout. Since Drexel doesn't have a hack squat I used another machine (hammer strength v-squat) and used a specific foot position and spacing to try and isolate the quads, mainly the outer portion of them. 1/19 will be an off day. Overall feeling really good.

Squat: 2 warms, 225 x 8, 315 x 8, 375 x 7, 410 x 5

V-squat: 2 warms, 210 x 10, 220 x 10

Sissy: 4 sets: 20, 20, 18, 17

Split Squat: 95 x 12, 105 x 10, 115 x 10

Calf DB weighted: 40's x 20, 50's x 20, 50's x 19, 50's x 18, 50's x 18

1/17

Dets and Triceps

-Good workout, good change of pace from the last wave. Felt pretty strong on most of the movements, made sure form was good on the exercises. Great pump, especially in the tri's. Did cardio at the end. Weight is now at about 185; I've never been tighter in any previous offseason, I'm pleased with how lean I've managed to stay, while still gaining strength and size at the same time.

Side Lateral: 2 warms, 40's x 8, 50's x 8, 50's x 7

Bar Shrug: 2 warms, 315 x 10, 335 x 9, 335 x 9

High Incline DB Press: 1 warm, 65's x 10, 75's x 9, 75's x 10

Dips: 4 sets to failure

Rope Pressdown: 1 warm, 42.5 x 11, 47.5 x 10, 50 x 10

Reverse Pressdown: 1 warm, 37.5 x 11

Cardio

1/16

Back and Hams

-Good workout, nice change up from what I was getting used to. Felt pretty strong on all the movements, and did some movements that were new to me. Might need to find a sub for t-bar rows since Drexel doesn't have a t-bar or even a hammer-grip handle to put under the barbell. But I got by on that movement, and overall everything felt great. Glute ham raises are killer and I really love this movement; my hamstrings were dead but got a great pump from doing them. Overall everything's going well.

Lat pulldown (underhand): 2 warms, 200 x 8, 220 x 6 220 x 6

T-bar: 2 warms, 135 x 8, 180 x 8, 235 x 7

Db deads: 2 warms, 100's x 10, 100's x 9

Close Grip (low) row: 160 x 12, 180 x 10, 180 x 10

Glute Ham: 4 sets to failure

Leg curl: 1 warm, 185 x 10

1/15

Chest and Biceps

-First day of this new day of my second cycle. Felt pretty good and pretty strong throughout. Chest was fried by the time I hit flies, but got through it and the pump was awesome. Slight incline bar press was a nice change, never did the movement with so little incline. Biceps were dead at the end, but the pump I had was ridiculous. Did cardio at the end, overall a solid workout.

Slight Incline Bar press: 2 warms, 205 x 7, 205 x 6, 205 x 6, 185 x 7

Incline DB: 2 warms, 60's x 9, 60's x 9

Flat Fly: 1 warm 40's x 11, 40's x 11, 40's x 10

Incline DB curl: 2 warm, 35's x 6, 35's x 6, 40's x 5

Cable Curl: 1 warm, 50 x 10, 57.5 x 9, 57.5 x 10

1 arm Preacher curl: 1 warm, 35 x 10 each arm

1/14

Quads and Calves

-Great workout to start the new routine. Strength has definitely improved. Overall, everything felt good, just was experiencing some minor joint pain in my left knee. Squats were good and controlled, went really heavy and did all that was called for. Since Drexel doesn't have a hack squat machine (I swear, they haven't taken any of my suggestions/requests seriously), I did single leg extensions instead. I'll probably look up the proper form for a barbell hack squat to do next time around. Split squat and sissy squats really fried the quads, felt really good and got a great pump. Calves felt good through the DB weighted calf raises. Ab work at the end; did cable crunches and leg raises

Squats: 2 warms, 225 x 8, 315 x 375 x 7, 410 x 5

Single Leg Extension: 2 warms, 85 x 10, 90 x 9

Sissy: 4 sets, 20 reps, 18, reps, 17 reps, 17 reps

Split Squat: 95 x 11, 95 x 10, 95 x 11

Calf DB's: 40's x 20, 50's x 18, 55's x 18, 55's x 17, 55's x 17

Ab work: 5 sets

1/13

Still have yet to start the new routine, due to school work and migraines. Today was supposed to be my start day but I woke up with migraine headaches so figured I should lay low. Plus tests and work due this week has kept me on my toes, so I had to take off today as well as yesterday, although not truly by choice. Tomorrow will my first day of the new cycle, should be good.

1/10-1/11

Double post, since school work was a bit much yesterday and I got psytracked from posting yesterdays workout.

1/10

Awesome workout, way better than last time out. Felt good the whole way through the workout; finished up with abs and cardio. Lat pulldowns felt good. Deads were great, hit 400 on my last set, which I was quite pleased with. Bench rows were good, threw in a drop set at the end and worked on the negative part of the motion a bit more than on previous sessions. Hamstrings were fried at the end, but felt awesome. Noticing a bit more size and separation in them. Did everything that was called for and feel good about everything right now.

Lat Overhand: 2 warms, 200 x 8, 220 x 8, 240 x 7

Deads: 2 warms, 225 x 8, 315 x 8, 365 x 8, 400 x 5

Bench row: 1 warm, 50's x 10, 50's x 11, 50's x 10 (2 drops)

Str. Arm Pulldown: 65 x 11, 65 x 10, 65 x 10

Leg Curl: 2 warms, 180 x 8, 190 x 8, 195 x 8

Stiff Leg DB: 1 warm, 100's x 13

Ab work: 4 sets

15 mins cardio

1/11

Great workout to end the first 4 week cycle. Delts were fried at the end, but noticing that my shoulders have a much rounder look than before. Front delts are starting to separate more from my pecs. Triceps got a great pump, long head is really starting to pop. Bar press felt good, finished it off with a drop set. Laterals and front raises felt good, got a great squeeze from these movements. Tricep press was good, made sure my form was on point. DB extensions were good, went a bit heavier than last time. Underhand press was a great way to end the workout. Overall noticing some solid progress since I started the program.

Bar Press: 2 warms, 135 x 8, 145 x 8, 150 x 8, 150 x 7

Seated side laterals: 1 warm, 45's x 10, 45's x 10, 45's x 10 (drop set)

Front Raises: 1 warm, 45's x 12, 50's x 12, 50's x 11

Tricep press: 2 warms, 100 x 10, 110 x 10, 110 x 8

DB Extension: 1 warm, 30's x 12, 30's x 12, 30's x 12

1 arm underhand press: 1 warm, 25 x 11

1/9

Chest and Biceps:

Awesome workout, hit even higher numbers than last week, good way finish this part of the routine off. Chest felt great, strength was good, and biceps work was great. Incline DB press was good, as I used the heaviest DB's (100's) that Drexel has at the gym. Barbell bench press gave me a great pump, worked on controlling the negative so weight was the same as last week. Dips were good, lasted longer than last week before failing. Went really heavy on bar curls, rope curls felt good too. Did everything that was called for. Cardio at the end, macros are on key today as well. Overall just a great workout.

Incline DB press: 2 warms, 85's x 8, 90's x 8, 95's x 7, 100's x 5

Barbell Press: 2 warms, 195 x 8, 225 x 7

Dips: 4 sets to failure

Bar curl: 2 warms, 100 x 6, 100 x 6, 100 x 7

Rope curl: 1 warm, 57.5 x 10, 65 x 8, 57.5 x 9

Concentration curl: 1 warm, 40's x 10

20 mins cardio

1/8

Quads and Calves:

-Overall a great workout. Squats and leg extensions were good, went heavier than before once again, good way to finish up the last day of this part of the routine for these muscles. Knees were acting up a bit at the end, so i super-setted abductor and adductor work in place of sumo squats. I wrapped my knees during squats, but started to feel a bit of soreness during lunges, so I figured it would be best to cool it a bit and avoid injury. Everything else felt great. Ended with abs and a little cardio. Overall I've noticed pretty significant changes in my legs since the first week of this routine. Minus a little knee soreness, everything feels awesome and my strength is hitting new levels; I'm very pleased.

Leg extension: 2 warms, 215 x 10, 235 x 10

Squats: 2 warms, 225 x 8, 315 x 8, 365 x 6, 405 x 5

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

Abductor machine: 210 x 12, 230 x 10, 230 x 10

super-setted with-

Adductor machine: 230 x 12, 250 x 10, 250 x 10

Calf singles: 150 x 20, 170 x 18, 180 x 16, 190 x 15, 190 x 15

Ab work: 4 sets

Cardio

1/6

Delts and Tri's

-Felt really good today, normal workout time and did all that was called for. Added in a drop set on a few movements just to really burn out the muscles. Strength is definitely increasing and I'm a lot fuller than I was before. My body fat % is dropping; I can see just from visually judging my physique. Cardio was good at the end, and finished with abs/obliques to try and tighten up my midsection a bit more. Delts were popping, all my movements are really helping me add width to my upper body. Triceps are definitely bigger than before. Tomorrow will be a day off from weights, cardio work and then start my last week of this cycle. Then on to my second wave of movements. Only change I made this time was I used the hammer strength shoulder press due to lack of available barbells and there is no military press station at Drexel's gym =[ but I made the best of the situation.

-Hammer strength military press: 2 warms, 180 x 8, 190 x 8, 195 x 6, 195 x 6

Seated laterals: 1 warm, 40's x 10, 45's x 10, 45's x 8 (drop to 30's and burnout)

Front raises: 1 warm, 45's x 12, 45's x 12, 45's x 11

Tricep Press: 2 warms, 100 x 10, 110 x 9, 110 x 9 (drop twice and burnout)

Single DB extension: 1 warm, 30's x 10, 30's x 10, 30's x 9, drop and burnout

One arm underhand press: 1 warm, 22.5 x 12 (drop once and burnout)

Ab work: 3 sets

Cardio

1/5

Back and Hams

-Earlier workout than I'm used to because of my class schedule. Felt a bit queasy 2/3 of the way through the workout. Finished what I could, and toned it down to get through the workout. Also, toned down the weight on bench rows in order to use better form. Got a better contraction and felt a great pump from doing that. Dead's felt good, just felt a little tightness in my lower back so missed my target reps by a few reps. Overall everything felt good, started to feel a bit off after straight arm pullovers. Went light on hammies since they felts sore and I didn't feel good. Cut cardio to 15 minutes to get home and rest up before going to class. Should be fine with earlier workouts once my body adjusts to my schedule.

Lat pulldown: 2 warms, 200 x 8, 220 x 7, 240 x 6

Deadlift: 2 warms, 225 x 10, 315 x 8, 365 x 6, 385 x 5

Bench Row (made sure I improved my form): 1 warm, 55's x 10, 55's x 10, 55's x 10

Straight arm pulldown: 57.5 x 12, 57.5 x 12, 57.5 x 12

Leg curls: 2 warms, 180 x 10, 190 x 10, 190 x 10

Standing single leg curls: 1 warm, 90 x 10

---Drexel doesn't have DB's that go higher than 100

15 mins cardio

1/4

Chest and Biceps:

-Great workout, feeling much stronger than when I started the program. Lifts increased a little bit more this week, one bicep movement was a bit lighter, but most likely since I went heavier for more reps on the prior exercise. Incline press felt great, barbell press was about the same as last week. Dips felt great, managed to get more reps than last time. Biceps felt great, got an awesome pump overall in my chest and biceps. Overall everything felt good felt good. Ab work at the end with a little bit of cardio, also get my cardio in by jogging/power walking to class haha. Did about 20 mins on the elliptical, about 20 mins worth from walking class to class. Diet was clean today, adjusting back to school life.

Incline DB press: 2 warms, 85's x 10, 85's x 8, 90's x 8, 95's x 5 (half rep, couldnt lock out 6)

Barbell press: 2 warms, 190 x 10, 225 x 7

Dips: 4 sets to failure

Bar curl: 2 warms, 90 x 8, 100 x 6, 100 x 8

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

Concentration curl: 1 warm, 35 x 11

Ab work: 3 sets

20 mins elliptical

1/3

First day of classes today, so had to make adjustments to my workout schedule. Today is just gonna be a cardio day, need to make sure I get acclimated to all my classes and my schedule doesn't really allow much time for a workout in general anyway. I'd hate to cut something short or be late to class, so I'm just trying to play it safe. So monday's from now on will most likely just be cardio and some ab work. Macros are still being kept in line, so far I feel good, just a little tired. Body seems to be responding well, weight is at 186.5 as of today.

1/2

Quads and Calves:

-Great workout to start the new year. Back at school, so workout schedule may not be the same exact way it was when I was on break. May be a day in between certain days that there wasn't a gap in between before. Overall felt pretty good. Did a little more stretching than last time since I felt sorta weak, not sure why. Proved to be stronger than last time though, as I did what was called for and even improved on some lifts. Everything feels great. Weight is holding steady at 186, so I'm pleased with where I stand. Diet is going to be a bit more liquid based in order to make sure my numbers are precise, but better than eating some of the junk they have at school =P , although some food choices are quite good still.

Leg extensions: 2 warms, 205 x 10, 225 x 10

Squat: 2 warms, 225 x 10, 315 x 8, 365 x 8, 390 x 6

Lunges: 1 warm, 65's x 10, 70's x 10, 70's 10

Sumo squat: 225 x 12, 275 x 10, 285 x 10

Calf singles: 150 x 15, 170 x 15, 170 x 15, 175 x 15, 180 x 15