3/30

Delts and Tri's

-Awesome workout and really pushed it today. Got a great pump in my delts and tri's and moved at a pretty fast tempo. No occlusion in this session but factored in drop sets to keep going to complete failure. Made sure to control certain movements and really get a good contraction and stretch. Overall everything felt good, not much to report. Strength felt solid and I felt good throughout the workout.

Side laterals: 2 warms, 55's x 8, 55's x 8, 55's x 8 (drop set, 3 drops)

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

High In. DB press: 1 warm, 75's x 10, 85's x 9, 85's x 7 (drop set, 1 drop)

Dips: 4 sets to failure

Rope pressdown: 1 warm, 57.5 x 11, 57.5 x 10, 57.5 x 10 (drop set, 3 drops)

Reverse pressdown: 1 warm, 50 x 11 (drop set, 1 drop)

10 mins cardio

3/29

Back and Hams

-Solid workout and improved on a few lifts. Added in a few drop sets and moved at a fast tempo. Switched up the order of a few movements due to the gym being crowded. Overall had a solid workout. Worked on the negatives on DB deads, and lasted a lot longer on glute ham raises and the movement was much more controlld. Plan on weighing myself this weekend. Diet is on point.

Lat pulldown (underhand) : 2 warms, 220 x 8, 230 x 6, 240 x 5

Low row: 170 x 11, 190 x 10, 190 x 10

DB deads: 2 warms, 100's x 10, 100's x 10 (3 second negatives)

Hammer strength row: 2 warms, 360 x 8, 450 x 6, 450 x 7

Glute ham raise: 4 sets to failure

1 leg leg curl: 1 warm, 110 x 9

Ab work: 5 sets

3/28

Chest and Biceps

-Solid workout and really got a great pump. Changed the order of the exercises around a little due to availability of equipment, so some movements I wasn't as strong on, but still made some progress over last time. Chest was full and noticing more size in my upper chest. Biceps are really starting to improve it seems, we'll see how this holds up. Finished with some cardio at the end.

In. DB press: 2 warms, 85's x 10, 85's x 9

Flat fly: 1 warm, 60's x 11, 60's x 10, 60's x 9 (drop set, 1 drop)

Slight In. bar press: 2 warms, 175 x 8, 185 x 6, 185 x 5, 185 x 5 (drop set, 1 drop)

In. Db curl: 2 warms, 50's x 6, 55's x 5, 55's x 5 (drop set, 1 drop)

Cable curl: 1 warm, 62.5 x 10, 72.5 x 9, 72.5 x 10 (drop set, 3 drops)

1 arm preacher: 1 warm, 40 x 8 (drop set, 1 drop)

15 mins cardio

3/27

Quads and Calves

-Solid workout and really got a good pump. Strength increased a little from last time, although I didn't go heavier on the squats this time around. Working on being able to get a solid 6-8 reps on each before I increase. Did barbell hack squats since Drexel doesn't have a hack squat machine; really felt it in my quads.Overall everything felt good, joints feel stronger than before.

Squats: 3 warms, 225 x 8, 315 x 8, 365 x 7, 385 x 6

Barbell Hack Squats: 2 warms, 205 x 10, 205 x 9

Sissy Squats (occluded) : 20, 19, 16, 17

Smith split squats: 115 x 10. 115 x 10, 115 x 10

Calf DB weighted: 50's x 20, 70's x 20, 75's x 19, 75's x 17, 75's x 16

Ab work: 5 sets

3/25

Delts and Triceps

-Great workout to start off this part of the routine and moved at a fast tempo. Got a great pump and really felt strong today all the way through to the end of the workout. Really like this shoulder routine as I think really hitting my side delts has helped me add some much-needed width to my upper body. Did shrugs on a base squat machine; the separate handles allowed me to get a better stretch and contraction (plus all the bars were occupied). Gonna weigh myself tomorrow and see where I stand. Feeling really full and tight the past few days and liking the way I look.

Side laterals: 2 warms, 55's x 8, 55's x 7, 55's x 6 (drop set, 3 drops)

Shrugs: 2 warms, 360 x 10, 450 x 9, 450 x 7

High In. DB press : 1 warm, 60's x 12, 80's x 10, 80's x 8 (drop set, 1 drop)

Dips: 4 sets to failure

Rope pressdown: 1 warm, 50 x 12, 57.5 x 11, 57.5 x 10

Reverse pressdown: 1 warm, 42.5 x 12 (drop set, 2 drops)

3/24

Back and Hams

-Awesome workout today and really killed it. Felt really strong on all of my movements and started this routine for back and hams off right. T-bar rows felt great, one of my favorite back exercises (gonna miss them when I go back to Drexel). DB deads felt great; got a great stretch and contraction. Glute-ham raises might have become my favorite hamstring exercise. I always get a great pump from these. Overall had a solid workout. Ended with some light oblique work and cardio.

Lat pulldown (underhand) : 2 warms, 220 x 8, 230 x 6, 230 x 6 (drop set, 1 drop)

T-bar row: 2 warms, 225 x 8, 270 x 8, 300 x 7

DB Deads: 2 warms, 100's x 10, 120's x 9

Low cable row (with lat bar) : 160 x 12, 180 x 11, 190 x 10

Glute ham raises: 4 sets to failure

Leg curl (lying) : 1 warm, 185 x 10 (drop set, 3 drops)

Oblique work: 3 sets

10 min. cardio

3/23

Chest and Biceps

-Solid start to the new routine. Really got a good session in and moved at a fast tempo; no occlusion training this time out, but I plan on factoring it in on one or 2 movements. Pump was great and felt strong all the way through the workout. Did the slight incline bar press on the smith and really focused on the negative; might stick wit the smith on this one since I feel like I get a better contraction and stretch. Strength has increased from the last time around on this routine. Weight was 179 (up a pound for a change lol) and I still think I'm leaning out. Overall everything feels great.

Slight In. Bar press (smith) : 2 warms, 175 x 8, 190 x 8, 210 x 6, 190 x 7 (drop set, 1 drop)

Incline DB press: 2 warms, 80's x 10, 80's x 9 (drop set, 1 drop)

Flat fly: 1 warm, 55's x 12, 55's x 12, 60's x 10 (drop set, 1 drop)

Incline Db curl: 2 warms, 40's x 6, 45's x 6, 45's x 6 (drop set, 1 drop)

Cable curl: 1 warm, 62.5 x 10, 70 x 8, 70 x 7 (drop set, 2 drops)

1 arm preacher (machine) : 1 warm, 40 x 11 (each arm; drop set, 1 drop)

Ab work: 4 sets

3/21

Quads and Calves

-Solid start to the new rotation. Really pushed it and moved quickly through my workout. Legs felt really good all the way through and quads were really full and pumped. Hack squats felt good and got a good stretch and contraction on this one. Squats I scaled back and a bit and wanted to hit 385 for 8, so didn't go quite as heavy, but still feel this was a good move as my lower back felt a bit sore too. Might go occluded on sissy squats next time to make it harder. Overall everything felt great, and did some light ab work at the end. Feeling somewhat sore but might workout tomorrow, going to go by how I feel in the morning. Have some stuff to do in center city so I'd be training at Drexel, so if I feel good to go for a 4th day then I'll be able to.

Squats: 3 warms, 315 x 8, 335 x 8, 365 x 8, 385 x 8

Hack squats: 2 warms, 240 x 10, 290 x 9

Sissy squats: 4 sets, 20, 20, 20, 20

Split squat (smith) : 115 x 11, 115 x 11, 125 x 10

Calf Db weighted: 65's x 20, 75's x 17, 75's x 15, 65's x 19, 65's x 19

Ab work: 3 sets

3/20

Delts and Tri's

-Last workout of this routine and ended it with a really solid session. Really pleased with the progress I've made in my shoulders, one area I know that needed work. Moved some heavy weights and really pushed it throughout my workout; energy levels stayed high and felt really full and pumped throughout. No occlusion training this time around, but still got a great pump nonetheless. Weight was steady after the workout, so I don't think I'm losing anymore weight.

Seated bar press: 2 warms, 135 x 8, 155 x 8, 165 x 6, 165 x 5 (drop set, 1 drop)

Seated laterals: 1 warm, 50's x 10, 55's x 8, 55's x 7 (drop set, 2 drops)

Front raise (bar) : 1 warm, 70 x 12, 90 x 12, 90 x 10 (drop set, 1 drop)

Tricep pressdown: 2 warms, 100 x 10, 100 x 9, 100 x 8 (drop set, 2 drops)

Db extension: 1 warm, 80 x 8, 70 x 11, 70 x 10

1 arm underhand pressdown: 1 warm, 22.5 x 12 (drop set, 2 drops)

10 mins cardio

3/19

Back and Hams

-Trained at my gym back around my house to start off my first day of spring break. Had a great session and really killed my back today. Deads were right on point, killed 405 for reps today. Moved at a really quick tempo and my back and hams were fried by the end of the workout. Get to use dumbbells that past 100 for a week, so going to make sure I take advantage of that, and did so with DB stiff leg deads. Overall had a great session, weight was around 179 (holding steady lol) and strength is increasing, so I'm pleased. Looking really good for offseason, lean but still maintaining fullness.

Lat pulldown (overhand) : 2 warms, 230 x 6, 230 x 6, 230 x 6 (drop set, 2 drops)

Deadlifts: 2 warms, 315 x 8, 335 x 8, 365 x 8, 405 x 6

Bench row: 1 warm, 55's x 10, 55's x 9, 55's x 9

Straight arm pulldown: 62.5 x 12, 72.5 x 10, 72.5 x 10 (drop set, 2 drops)

Leg curl: 2 warms, 220 x 10, 230 x 7, 225 x 8 (drop set, 1 drop)

Stiff leg DB deads: 1 warm, 110's x 11

Ab work: 3 sets

3/17

Quads and Calves

-Crushed it today after I crushed my chemistry final. Felt awesome today, maybe that extra day off did me some good. Went All Out and moved at a fast tempo and got a killer pump in my legs. Did a little more warm-up work to really get my joints loose. Squats were great, went deeper than usual and my knees feel really good now that I reset myself and don't use wraps or anything anymore; glad I set my ego aside and listened to better judgment (aka you, Joe lol). Did some occluded work and that really fried my quads, really like the pump I get from occlusion training. Overall was a sick workout, plan on weighing in tomorrow; great note to end this round of quads and calves on.

Leg extension: 3 warms, 230 x 10, 240 x 10

Squats: 2 warms, 315 x 8, 335 x 8, 365 x 8, 400 x 5

Lunges: 1 warm, 150 x 12, 150 x 10, 150 x 10

Sumo Squat: 225 x 10, 280 x 10, 310 x 10

Calf Singles: 150 x 20, 170 x 20, 180 x 20, 185 x 20, 185 x 19

Leg extension (occlusion) : 130 x 19, 130 x 14, 110 x 17(drop set, 2 drops)

3/16

Chest and Biceps

-Felt better today but still not quite 100%. Plus my knees felt a little sore for some reason and I couldn't get them warm, so I switched gears and went to chest and biceps for today. Overall I felt better as the workout progressed and got a great session in in a relatively short amount of time (restrictions due to finals). Kept the tempo up and the weights up too and liking the progress that I've made. Didn't feel as sluggish as I did yesterday, just a bit tired and looking forward to spring break lol. Finished up with some ab work and stair climbing.

Incline DB press: 2 warms, 95's x 8, 95's x 6, 95's x 5, 85's x 7

Flat bar : 2 warms, 215 x 6, 210 x 6 (drop set, 1 drop)

Chest dips: 4 sets to failure

Bar curl: 2 warms, 125 x 6, 125 x 6, 125 x 6 (drop set, 1 drop)

1 arm concentration curl: 1 warm, 40 x 12 (each arm) , drop set, 1 drop

Rope curl: 1 warm, 57.5 x 9, 62.5 x 8, 62.5 x 8 (drop set, 3 drops)

Ab work: 6 sets

10 mins cardio

3/15

Today's gonna be an unplanned off day. Woke up feeling sick and still have 3 finals to get through, so I figured just do some light cardio later today and take it easy. Hoping this doesn't mess me up too much.

3/13

Delts and Triceps

-Solid workout and really got a great pump while moving at a high tempo. Overall felt strong throughout and really got a good pump with my occlusion work. Felt a little tired earlier in the day but really got amped up and hit it hard. Strength has increased and noticing more size in my shoulders. 3/14 will be an off day.

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

Seated Laterals: 1 warm, 50's x 10, 55's x 8, 55's x 7 (drop set, 3 drops)

Front raises (occluded) : 1 warm, 70 x 14, 70 x 13, 70 x 11 (drop set, 2 drops)

Tricep pressdown: 2 warms, 100 x 8, 100 x 8, 100 x 7 (drop set, 3 drops)

1 arm DB extension (occluded) : 1 warm, 30 x 14, 30 x 12, 30 x 11 (drop set, 1 drop)

1 arm reverse pressdown (occluded) : 1 warm, 22.5 x 10 (drop set, 2 drops)

10 mins cardio

3/12

Back and Hams

-Awesome workout where I upped the weights and the intensity and really killed it today. Deads worked up to 385 for 6 reps, really pleased with that progress. Back overall is a lot thicker and more defined, and hams are really coming up. Overall felt really good, and definitely trying to rep out 405 for my last cycle.

Lat pulldown overhand: 2 warms, 220 x 8, 230 x 8, 240 x 5 (drop set, 2 drops)

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

Bench row: 1 warm, 55's x 12, 55's x 11, 55's x 10

Straight arm pulldown: 67.5 x 12, 72.5 x 10, 72.5 x 9

Leg curl: 2 warms, 215 x 10, 220 x 8, 225 x 7 (drop set, 2 drops)

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

3/11

Went as heavy as possible today, fell short rep wise on a few things but still had a great workout and moved some decent weights. Pump was awesome and energy was high throughout the workout. Kept the tempo a little higher than last time around, noticed that I got a better pump. Bicep work was great and went a little heavier on the occlusion exercises. Noticing my arms appear at bit fuller since I started applying occlusion to my workouts, even if the strength gain hasn't been dramatic. Still seeing progress though, and really liking All Out to get me amped up for my workouts.

Incline Db press: 2 warms, 90's x 8, 90's x 7, 90's x 5, 80's x 8

Flat bar press: 2 warms, 215 x 4, 205 x 7

Chest dips: 4 sets to failure

Bar curl: 2 warms, 125 x 6, 125 x 5, 125 x 4

Rope curl (occluded) : 1 warm, 57.5 x 13, 50 x 15, 50 x 12 (drop set, 2 drops)

1 arm concentration curl: 1 warm, 35 x 11 (drop set, 2 drops)

3/10

Quads and Calves

--Delay on this post because of prep for finals week and projects and such. Not cool, Drexel lol.

-Always good to move up in weight, and my knees are feeling better and better each time around. High intensity and really pushed it this time. Squats felt great and occlusions training killed, but felt awesome at the same time. Noticing a little more size in my quads and hams and glutes feel a bit tighter. Finished with ab work. Weight is holding steady.

Leg extension: 2 warms, 235 x 10, 240 x 9

Squats: 2 warms, 275 x 8, 315 x 8, 365 x 6, 370 x 5

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

Sumo Squat (occluded) : 225 x 16, 225 x 14, 225 x 11 (drop set, 1 drop)

Calf singles: 170 x 17, 170 x 17, 170 x 18, 170 x 20, 170 x 15 (drop set, 1 drop)

Ab work: 6 sets

3/8

Delts and Tri's

-Solid workout and did everything that was called for. Delts have definitely improved and have helped add some width to me up top. Made improvements weight wise, only fell short on one or two movements in terms of rep ranges. Still was a great workout. Weight is holding steady (keeping a close eye on it to make sure I don't drop again) and I'm getting tighter week to week. Did some cardio at the end.

Seated Bar press: 2 warms, 135 x 8, 145 x 8, 150 x 6, 150 x 5

Seated Laterals: 1 warm, 55's x 8, 55's x 7, 50's x 7 (drop set, 2 drops)

Front raises (bar) : 1 warm, 70 x 12, 90 x 11, 90 x 10

Tricep pressdown: 2 warms, 100 x 8, 100 x 7, 100 x 7 (drop set, 2 drops)

One arm DB extension (occluded) : 1 warm 25's x 16, 30's x 12, 30's x 10 (drop set, 2 drops)

1 arm reverse pressdown: 1 warm, 22.5 x 12 (drop set, 1 drop)

10 mins cardio

3/7

Back and Hams

-Killed it today and really had a great workout. Moved some good weights and got a great pump, noticing that my back is really starting to taper down to my waist and my upper body is wider overall. Hams were great, occluded DB stiff legged deadlifts felt good, completely killed the muscle. Weight after the workout was 179 (no drop! lol). Overall everything looks good at the moment. I'm noticing some separation in my hams and cross striations in my lower back, so I'm definitely pleased with my improvements. Just gotta keep moving forward.

Lat pulldown (overhand) : 2 warms, 220 x 8, 220 x 7, 230 x 6 (drop set, 1 drop, 3 second hold on contraction)

Deadlifts: 2 warms, 315 x 8, 365 x 8, 365 x 6, 385 x 6

Bench Row: 1 warm, 55's x 10, 55's x 10, 55's x 9

Straight arm pulldown: 62.5 x 12, 67.5 x 11, 72. 5 x 10

Leg curl: 2 warms, 210 x 10, 215 x 8, 215 x 7 ( drop set, 1 drop )

Stiff Leg DB deads (occluded) : 1 warm, 95's x 13 (drop set, 1 drop, 12 reps on drop set)

Ab work: 5 sets

3/5

Chest and Biceps

-Awesome workout and still going strong with the occlusions training. Moved some really good weights and really got a sick pump. Loving the combo of All Out and Size On, really fuels my workouts. Chest was full and hard and really pumped, biceps felt good, the occlusion really gave me a great burn. Finished up with abs. Had 1 free meal today.

Incline DB Press: 2 warms, 80's x 8, 90's x 8, 90's x 7, 90's x 5

Flat Bar: 2 warms, 205 x 8, 210 x 6 (drop set, 1 drop)

Dips: 4 sets to failure

Bar curl: 2 warms, 115 x 6, 125 x 5, 125 x 5

Rope Curl (occluded) : 1 warm, 50 x 12, 50 x 12, 50 x 10 (drop set, 3 drops)

1 arm concentration curl: 1 warm, 35 x 10 (drop set, 2 drops)

Ab work: 5 sets

3/4

Quads and Calves

-All Out raw training; really had a great workout and moved at a fast tempo. Overall noticing some good gains all around. Occluded sumo squats, occluded calf work, and occluded leg extensions killed, but got an awesome pump. Squats are improving and knees feel better and stronger; made sure I got a great warmup to keep them loose. Did a little cardio at the end; occlusion really made my legs burn even though it was just a brisk walk. Weight was 178 after the workout, but not complaining since my strength is going up, and I'm still full all over.

Leg extension: 2 warms, 225 x 10, 235 x 9

Squats: 2 warms, 225 x 8, 315 x 8, 365 x 5, 365 x 4

Walking lunges (occluded) : 1 warm, 90 x 16, 100 x 14, 100 x 14

Sumo Squats (occluded) : 225 x 13, 225 x 12, 205 x 12

Calf singles (occluded): 150 x 20, 170 x 18, 170 x 15, 150 x 20, 150 x 19

Cardio 10 mins

3/3

Delts and Tri's

-Awesome workout and definitely noticed some difference over the last time I started this routine. The pump I got from All Out was honestly the best I've ever had; wish I had tried it sooner lol and my energy stayed up throughout the workout. Shoulders were full and triceps were fried at the end. Did everything that was called for and moved some decent weights; workout moved at a pretty fast tempo. Factored in the occlusion principle for 1 arm DB extensions and 1 arm reverse pressdowns. The pump I got from this actually hurt but it was great nonetheless. Can't wait to see how it works for some of my other muscle groups. Finished up with some ab work at the end of the workout.

Seated Barbell press: 2 warms, 135 x 8, 135 x 8, 145 x 6, 145 x 5

Seated lateral raises: 1 warm, 35's x 10, 45's x 8, 45's x 8 (drop set, 2 drops)

Front raise (bar) : 1 warm, 70 x 12, 80 x 12, 80 x 11 ( drop set, 1 drop)

Tricep pressdown: 2 warms, 85 x 10, 100 x 10, 100 x 8 (drop set, 1 drop)

1 arm DB extension (occluded) : 1 warm, 30 x 10, 25 x 15, 22.5 x 15 (drop set, 1 to failure)

1 arm underhand pressdown (occluded) : 1 warm : 22.5 x 10 (drop set, 2 drops)

Ab work: 6 sets

3/1

Back and Hams

-Great workout, really high intensity and kept the tempo up all the way through. Workout was fueled by half a scoop of Superpump max (ran out) and half a scoop of Jack3d, can't wait to start going All Out in my workouts lol. Anyway, solid strength and noticed I started off with better weights than when I started off last time. Went raw on all but my last deadlift set; used straps at the end, although I'm gonna gradually phase them out. Threw in a few drop sets and really got an awesome pump. My weight is right at about 181-182, and I'm definitely better conditioned than I've ever been in the off-season. Finished with stair-climbing for my cardio, really helped fry the hammies at the end.

Lat pulldown (overhand) : 2 warms, 200 x 8, 220 x 7, 220 x 7 (drop set, 2 drops)

Deadlifts: 2 warms, 225 x 8, 315 x 8, 335 x 7, 385 x 4

Bench row: 1 warm, 50's x 12, 50's x 12, 55's x 10

Straight arm pulldown: 42.5 x 12, 57.5 x 12, 65 x 11

Leg curl: 2 warms, 190 x 10, 210 x 10, 210 x 9

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

Cardio: stair climbing 10 minutes