2/28

Quads and Calves

-Good workout, although scaled back a bit on squats. Reset myself and no longer using any wraps or sleeves, just flat out raw squatting, making sure I get deep enough too. Still got a great pump and strength didn't drop on any other lifts. Overall really happy and best part is no soreness in my joints this time around. Calf machine was broken so I just did calf raises weighted with dumbbells; focused on squeezing and changing foot position a little each set. Sumo squats I made sure I got a full stretch at the bottom and really controlled the movement, can definitely up the weight next time around (might have gone too light actually haha). Hoping that my strength gets right back up to where it was when I was using wraps.

Leg extension: 2 warms, 220 x 10, 230 x 10

Squats: 2 warms, 225 x 8, 315 x 8, 365 x 3, 315 x 6

Walking lunges: 1 warm, 135 x 10, 145 x 10, 145 x 10

Sumo squat: 205 x 12, 225 x 11, 225 x 10

Calf Raises (DB weighted): 55's x 25, 55's x 25, 55's x 25, 55's x 25, 55's x 25

Ab work: 5 sets

10 mins Cardio

2/25-2/26

2/25

Delts and Tri's

-Great workout to finish off this routine. Strength has noticeably improved and noticing some improved width in my shoulders. Rear delts are really coming in nicely. Triceps are a lot thicker and my arms look a lot fuller as a result. Finished with some cardio. Overall feel pretty good and gonna start over with routine A.

Db press: 2 warms, 75's x 10, 85's x 8, 85's x 8, 85's x 6

Upright rows: 2 warms, 110 x 10, 125 x 9, 135 x 8

Rear delt (standing cables, reverse flyes): 1 warm, 60 x 12, 70 x 12, 70 x 10

Seated Bar extension: 2 warms, 90 x 6, 85 x 10, 85 x 9

Db kickback: 1 warm, 45's x 12, 50's x 10, 55's x 9

1 arm rope pressdown: 1 warm, 27.5 x 10

2/26

Chest and Biceps

-Switched up the order of this and quads and calves since my left leg has a bruise on it, made it hard to do much of anything. Great workout to start off the next cycle of this routine. Really got a great pump in my upper chest and know I've improved strength wise since the first time around. Incline DB press felt great, and lasted a lot longer on dips than I did before. Lowered the weight on flat bench press and really focused on the contraction and the negative part of the rep; really felt great doing this and was a good way to change things up a bit. Bicep work was great. Overall everything felt awesome. The free meal from this morning gave me a little more energy. Weight after the workout was 181, so my weight actually increased slightly for a change haha. Finished up with some ab and oblique work.

In. DB press: 2 warms, 80's x 8, 90's x 8, 90's x 7, 90's x 6

Flat bar: 2 warms, 185 x 10, 205 x 9

Chest dips: 4 sets to failure

Bar curl: 2 warms, 115 x 6, 115 x 6, 115 x 6

Rope curl: 1 warm, 50 x 10, 65 x 10, 65 x 8 (drop set, 1 drop, 3 second isometric hold each time on the drop set)

1 arm concentration curl: 1 warm, 40's x 12

Ab and oblique work: 5 sets

2/24

Back and Hams

-Awesome workout and really killed the hams today. Upped the weight on barbell rows and and stiff legged deads. Really got a great pump in my hamstrings from this workout. Moved up a bit in all my other moves. Noticing that my weight is about the same, but I look a lot fuller and harder. Loving where I'm at right now.

Pull-ups: 4 sets to failure

Barbell rows: 2 warms, 235 x 8, 285 x 8, 305 x 6

Rope pulldown: 1 warm, 140 x 12, 160 x 11, 170 x 10

Stiff legged deads: 2 warms, 245 x 8, 295 x 8, 305 x 7

Dumbbell leg curl: 2 warms, 45 x 12, 50 x 11

1 leg leg curl: 1 warm, 100 x 10

2/23

Chest and biceps

-Good workout after an off day yesterday, had to study for a chem exam so I just did cardio yesteday. Overall everything felt good, solid increases in strength from last time around. Had a great session to end this cycle of the routine for chest and biceps. Hit PR's on bicep work and got a great pump. Noticing that I'm getting pretty lean; it's probably the leanest I've been in an off-season. Feeling really good at this point and recovery is definitely getting better week to week.

Db bench press: 2 warms, 95's x 8, 95's x 8, 95's x 8, 95's x 6

Slight incline Db press: 2 warms, 70's x 10, 70's x 10

Incline fly: 1 warm, 50's x 12, 50's x 11, 50's x 10

Hammer curl: 2 warms, 65's x 6, 75's x 6, 75's x 6

Close grip curl: 1 warm, 80 x 10, 95 x 10, 110 x 8

One arm cable curl: 1 warm, 25 x 10

Ab and oblique work: 5 sets

2/22

Quads and Calves

-Great workout to start off the last wave of this routine. Finished strong, and went raw on all lifts, no wraps or anything, and didn't have any knee pain. Felt really good and strong all the way through to the end. Weights stayed high and did everything that was called for. Ended with some ab work.

Front squats: 2 warms, 155 x 8, 185 x 8, 205 x 8, 225 x 7

Leg extension: 2 warms, 225 x 10, 235 x 10

Leg press: 1 warm, 928 x 10, 1108 x 10, 1158 x 7

Lunges (barbell) : 135 x 12, 145 x 10, 145 x 10

Calf machine: 250 x 30, 250 x 30, 270 x 27, 280 x 27, 280 x 27

Ab work: 4 sets

2/20

Delts and Triceps

-Solid workout and really upped the intensity today. Had my best session as far as delts and tri's go for this routine; good note to end the 3rd cycle of this routine on. Noticing some improvements as far as detail goes in and around my rear delts and overall shoulder size. Really starting to exaggerate my shape from top to bottom by adding some much needed width. Finished with oblique work at the end.

Db press: 2 warms, 80's x 8, 80's x 8, 80's x 6, 80's x 5 (drop set, 1 drop)

Upright rows: 2 warms, 115 x 10, 125 x 9, 125 x 8

Rear delt: 1 warm, 155 x 12, 160 x 10, 160 x 10

Bar extension (seated): 2 warms, 75 x 10, 95 x 6, 85 x 8

Db kickback: 1 warm, 40's x 12, 50's x 10, 50's x 10

1 arm rope pressdown: 1 warm, 22.5 x 10 ( drop set, 1 drop)

Oblique work: 3 sets

2/18-2/19

Back and Hams

-Great workout, hit a few PR's and felt great all the way through the workout. Stiff-legged deads are better than they've ever been. Really like this hamstring routine, noticing some added thickness in my hams and in the glute-ham tie-in. Did some cardio at the end just to loosen up the legs a little bit. February 19th will just be a cardio day and I'll have my one free meal on this day as well.

Pull ups: 4 sets to failure

Bent over row: 2 warms, 225 x 8, 275 x 8, 300 x 7

Rope pulldown: 1 warm, 120 x 12, 140 x 12, 160 x 11

Stiff legged deads: 2 warms, 235 x 8, 275 x 8, 300 x 7

Db leg curl: 2 warms, 35 x 11, 45 x 10

1 leg leg curl: 1 warm, 95 x 10

10 mins cardio

2/19

25 mins cardio, 1 free meal

2/17

Chest and Biceps

-Woke up a little tight from the photo-shoot that I did last night for a friend of mine....so to make up for it I improved on everything from last time around and got an awesome workout. The pump in my biceps and chest was awesome. Was really full and hard, and felt strong all the way through to the end. Noticing improved vascularity in my arms and a little in my chest. Feel great.

--And as a side note, the pics from the shoot came out pretty decent, gonna work on uploading them to facebook at some point; next shoot will be even better as I'll be in better condition. Looks really good, and of course would like to thank Beyond Nutrition for the use of their logo and brand name. Doing what I can to help spread the name and recruit potential customers.

DB Bench press: 2 warms, 90's x 8, 95's x 8, 95's x 7, 95's x 6

Slight incline DB press: 2 warms, 70's x 9, 70's x 9

Incline Fly: 1 warm, 45's x 12, 50's x 11, 50's x 11

Hammer curls: 2 warms, 65's x 6, 75's x 6, 75's x 5 (1 drop set after this)

Close grip curl: 1 warm, 75 x 10, 85 x 10, 95 x 9

1 arm cable curl: 1 warm, 25 x 8 (drop set, 2 drops)

Ab and oblique work: 5 sets

2/15

Quads and Calves

-Great workout and continue to improve strength wise, while keeping my weight the same. Knees were a bit sore today, but got through it and felt better later on in the day. Leg press was good, didn't quite hit my rep range, but made a nice increase in weight. Overall just a good session. Ended with some oblique work.

Front Squat: 2 warms, 155 x 8, 185 x 8, 205 x 8, 235 x 6

Leg extension: 2 warms, 205 x 10, 215 x 10

Leg press: 1 warm, 928 x 10, 1108 x 9, 1158 x 6

Walking lunge: 140 x 10, 140 x 10, 140 x 10

Calf machine: 230 x 30, 250 x 27, 255 x 27, 265 x 26, 270 x 25

Oblique work: 3 sets

2/14

Delts and Tri's

-Had a great workout and improved over the last session. Db presses felt great; moved some pretty decent weights. Improved on pretty much every lift, if not in weight in reps. Noticing some nice improvements in my rear delts and in my triceps. Weight is holding at 179. Did some ab work and light cardio at the end. Diet is still right on point.

DB press: 2 warms, 75's x 8, 80's x 8, 80's x 7, 80's x 5 (drop set, 1 drop)

Upright row: 2 warms, 95 x 10, 105 x 9, 110 x 8

Rear delt: 1 warm, 150 x 12, 155 x 10, 155 x 10

Bar extension (lying): 2 warms, 80 x 10, 80 x 9, 75 x 10

Db kickback: 1 warm, 30's x 12, 40's x 11, 40's x 10

1 arm rope pressdown: 1 warm, 20 x 12 (drop set, 1 drop)

Ab work: 3 sets (2 sets with resistance)

Cardio 10 mins

2/12

Back and Hams

-Awesome workout and got a really great pump in my back and hams. Stiff legged deads increased from last week and pretty much all of my movements went up a little bit. Endurance was great throughout the workout and everything felt great. Got the form down for DB leg curls, and it made a big difference from last week. Did some ab work and cardio at the end, and weight was 179 at the end of the workout.

Pull-ups: 4 sets to failure

Barbell rows: 2 warms, 225 x 8, 275 x 8, 295 x 6

Rope pulldown: 1 warm, 120 x 12, 140 x 11, 150 x 10

Stiff legged deadlifts: 2 warms, 225 x 8, 275 x 8, 295 x 7

DB leg curl: 2 warms, 30 x 11, 40 x 10

1-leg leg curl: 1 warm, 90 x 10

Ab work: 4 sets

Cardio 15 mins

2/11

Chest and Biceps

-Great workout, got a little fatigued towards the end but got through it. Strength is increasing and felt good throughout the workout, even though it was a bit later of a workout than normal (evening). DB bench press is improving and bicep work is really great. Never moved this much weight doing bicep work. Did everything that was called for, moved at a fast pace, and weight is stable.

DB bench: 2 warms, 85's x 8, 90's x 8, 95's x 7, 95's x 6

Slight incline DB press: 2 warms, 65's x 9, 65's x 9

Incline fly: 1 warm, 45 x 11, 40's x 11, 45's x 11, 45's x 10

Hammer curl: 2 warms, 60's x 6, 65's x 6, 70's x 5

Close grip curl: 1 warm, 70 x 10, 80 x 10, 80 x 10

1 arm cable curl: 1 warm, 22.5 x 10

2/10

Quads and Calves

-Went all out today, really killed it today. Overall a great workout, felt strong throughout, and really liking front squats now that I'm used to them again. High reps on calves felt awesome, got a great pump. Noticing that my quads sweep just a little bit more and seem more full. Weight was 179 at the end of the workout, which I was very pleased with.

Front Squats: 2 warms, 145 x 8, 185 x 8, 205 x 7, 225 x 6

Leg Extension: 2 warms, 200 x 10, 205 x 10

Leg press: 1 warm, 748 x 10, 928 x 10, 1108 x 8

Walking lunge: 130 x 10, 130 x 10, 130 x 10

Calf high reps: 210 x 30, 230 x 28, 235 x 27, 245 x 27, 250 x 26

Ab work: 4 sets

15 mins cardio

2/9

Delts and Triceps

-Nice workout, loved the change of pace, and hadn't done upright rows in a while. Felt good, and DB presses were great even though I hadn't done such high weights in a while. Tri's were pumped and felt good all the way through to the end. Finished off with a little cardio. I'll probably weigh myselft after my workout tomorrow to see where I'm at. Everything seems right on track though, really looking forward to competing in 2012, going to do everything I can to be a threat at any show I decide to enter.

DB press: 2 warms, 70's x 8, 75's x 7, 80's x 5, 75's x 6

Upright row: 2 warms, 95 x 10, 105 x 9, 105 x 8

Rear Delt (reverse pec deck): 1 warm, 145 x 11, 155 x 9, 150 x 10

Bar extension (lying): 2 warms, 75 x 10, 75 x 10, 75 x 9

Db Kickback: 1 warm, 25's x 12, 30's x 10, 30's x 10

1 arm rope pressdown: 1 warm, 20 x 12 (3 second negative, 1 drop set at the end)

10 mins cardio

2/8

Tough week this week so a little behind post wise, but still keeping up with my workouts.

Back and Hams

-Solid workout, really like this split. Haven't done stiff legged deads in a while, so it felt good to switch things up. Db leg curls were something I've never tried; they're much harder than I expected but loved the pump I got in my hams. Rope pulldown was another movement I've never tried, but really liked it. The weight was a bit lower on this one than I expected but I made sure I got a good squeeze and that my form was proper. My weight is holding steady and I felt really good all the way through the workout. Strength is definitely much better than it ever has been on most of my movements. Overall really pleased and feel great.

Pull ups: 4 sets to failure

Barbell Rows: 2 warms, 225 x 8, 255 x 8, 275 x 7

Rope Pulldown: 1 warm, 120 x 12, 140 x 9, 120 x 11

Stiff Leg Bar Deads: 2 warms, 225 x 8 275 x 8, 285 x 7

Db Leg curl: 2 warms, 25 x 11, 25 x 11 (Db was tough to keep in between my feet, but got a great pump from this one)

1 Leg leg curl: 1 warm, 85 x 10

Ab work: 4 sets

**Forgot to include this, 2/7**

Chest and Biceps

Flat DB press: 2 warms, 80's x 8, 85's x 8, 90's x 7, 90's x 6

Slight In. DB press: 2 warms, 65's x 10, 70's x 8

In Fly: 1 warm, 40's x 11, 45's x 10, 45's x 10

Hammer curl: 2 warms, 55's x 6, 60's x 6, 65's x 6

Close curl: 1 warm, 50 x 10, 60 x 10, 70 x 8

1 arm cable curl: 1 warm, 20 x 10

Ab work: 3 sets

2/5

Quads and Calves:

-Awesome workout to start out the new routine. Hadn't done front squats in a while, but now I know I can definitely up the weight a bit next time around. Felt really strong on all of the movements and kept a high tempo going throughout. Quads were really pumped, and the higher rep scheme on calves really fried them. Everything felt awesome, and finished with cardio and ab work.

Front squat: 2 warms, 135 x 8, 155 x 8, 195 x 8, 215 x 7

Leg Extension: 2 warms, 200 x 10, 210 x 10

Leg press (sled weight = 118 lbs): 1 warm, 748 x 10, 928 x 10, 1018 x 8

Walking lunge: 120 x 11, 120 x 10, 120 x 10

Calf high reps: 170 x 30, 195 x 30, 220 x 28, 230 x 27, 235 x 26

Ab work: 3 sets

Cardio 15 mins

2/4

-Delts and Triceps

Good workout, scaled back a little bit to really focus on form and the peak contraction. Kept the tempo up and moved some pretty good weights. Did cardio at the end and weight was about 180 at the end of the workout. Start the new wave tomorrow with quads and calves. Everything feels great up to this point.

Lateral Raise: 2 warms, 50's x 8, 55's x 8, 60's x 6 (drop set, 2 drops)

Bar shrug: 2 warms, 315 x 10, 365 x 8 (straps), 275 x 10 (3 second hold at the top, no straps)

High In. DB press: 1 warm, 80's x 10, 85's x 8, 85's x 8 (1 drop set)

Dips: 4 sets to failure

Rope pushdown: 1 warm, 52.5 x 11, 52.5 x 10, 52.5 x 10 (1 drop set)

Reverse pressdown: 1 warm, 50 x 12

Cardio 20 mins

2/3

Back and Hams

-Awesome workout, did everything that was called for and upped the weight a little bit. Great tempo and really got an awesome pump; really went all out today. Really digging using the Max stack by Gaspari (superpump max and size on max performance), the sizeon plus a scoop of Recoup by dymatize gives me a really awesome pump every time. Really noticing some added width and depth to my back, and some good lines in my hammies. Didn't use a belt or straps; figured I'd start training raw when possible if I plan on doing a powerlifting meet in the near future. Weight is right at 180 now....and people are asking me how much weight I've gained lol. Waist is down about another 1/2 inch and strength is going up.

Lat Pulldown (underhand): 2 warms, 220 x 8, 220 x 8, 240 x 6

Hammer Strength Row: 2 warms, 360 x 8, 360 x 8, 460 x 6

DB deads (raw, no belt or straps): 2 warms, 95's x 12, 95's x 12

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

Glute ham raise: 4 sets to failure

Leg curl: 1 warm, 200 x 10

Ab work: 4 sets

Cardio: 10 mins

2/1

Chest and Biceps

-Ended this wave of chest and biceps on a high note. Had a great workout and really got a great pump and felt strong on all of the movements. Noticed a little bit of increased vascularity through my arms, shoulders, and chest during the workout. Finished up with some ab and oblique work at the end, noticing some great shape in my midsection. Chest is really filling out, especially up top.

Slight In. Bar press: 2 warms, 185 x 8, 205 x 8, 215 x 6, 215 x 5

In. DB press: 2 warms, 85's x 9, 85's x 8

Flat DB fly: 1 warm, 55's x 11, 60's x 10, 60's x 10 (drop set, 1 drop)

In. DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 6

Cable Curl: 1 warm, 65 x 10, 72.5 x 10, 72.5 x 8

1 arm Preacher: 1 warm, 40 x 10

Ab work: 4 sets