4/30

Chest and Tri's

-Day 2 of the new routine and lovin' it. Awesome workout and really pushed the intensity this time. Pump was solid and strength was pretty consistent throughout. Incline DB presses felt great and moved some nice weights. Triceps were already pretty fatigued from the pressing movements, but still got a solid contraction on my movements and a great pump. Weights were still pretty heavy despite being fatigued. Weight is holding steady for the time being. Finished up with some ab work at the end.

Incline DB: 3 warms, 85's x 8, 95's x 6, 95's x 5 (drop set, 1 drop)

Flat bar press: 2 warms, 205 x 8, 220 x 6 (drop set, 1 drop)

Chest dips: 4 sets to failure

Rack pushups: 2 sets to failure

Tricep pressdown: 2 warms, 85 x 10, 100 x 6, 85 x 8 (drop set, 3 drops)

1 arm DB extension: 1 warm, 30 x 7 (each arm), 25 x 10(each arm)

1 arm reverse pressdown: 20 x 9, 15 x 11 (drop set, 1 drop)

Ab work: 5 sets

4/28

Quads and Calves

-Great workout to start off the new routine. Knees felt great and strength was consistent throughout the workout. Everything felt good and I made sure to get deep enough on all squats and really get a good stretch and contraction. Overall everything was on point. Finished up with some cardio at the end.

Leg extension: 2 warms, 250 x 10, 250 x 9

Front Squats: 2 warms, 165 x 8, 185 x 8, 195 x 7, 205 x 7

Sumo Squats: 1 warm, 225 x 10, 245 x 10, 265 x 10

Split squat: 115 x 10, 115 x 10, 115 x 10

Calf singles: 290 x 18, x 18, x 18, 300 x 16, x 15

10 mins cardio

4/26-4/27

Double post to catch up and end this cycle of routines.

4/26

Back and Hams

-Really good workout to end this part of the routine. Upped the weights and the intensity and everything felt awesome. Weight is holding steady and my strength is still steadily going up, so I know I'm making progress. Really happy with barbell rows and stiff leg deads in particular; moved some really heavy weights but made sure I did it properly. Pump was sick and overall just a great way to end this part of the routine.

Pull-ups: 4 sets to failure

Barbell rows: 2 warms, 225 x 10, 315 x 7, 315 x 6

Rope Pulldown: 1 warm, 180 x 11, 180 x 10, 180 x 10 (drop set, 3 drops)

Stiff leg deads: 2 warms, 275 x 10, 315 x 8, 315 x 7

DB leg curl: 2 warms, 45 x 14, 45 x 12

1 leg leg curl: 1 warm, 105 x 12 (drop set, 2 drops)

4/27

Delts and triceps

-Great workout to end this routine. Really noticing some growth in my shoulders; they've never been this full and have helped me add some width from the front. Improved on just about every movement. Really focused on the contraction and time under tension on a few movements. Helped me get an awesome pump. Arms were full and strength didn't really fade much as the workout went on. Finished up with abs. Just a great note to end this routine on, really happy with the gains I've made so far.

Db press: 2 warms, 90's x 5, 85's x 8, 85's x 6, 85's x 6 (drop set, 2 drops)

Upright row: 2 warms, 125 x 9, 135 x 7, 125 x 8

Reverse pec deck: 1 warm, 170 x 12, 170 x 11, 165 x 12 (drop set, 3 drops)

Lying bar extension: 2 warms, 85 x 10, 85 x 9, 85 x 8

DB dbl kickback: 1 warm, 50's x 10, 45's x 11, 45's x 10 (drop set, 1 drop)

1 arm rope pressdown: 1 warm, 37.5 x 12 (drop set, 2 drops)

Ab work: 4 sets

4/25

Chest and Biceps

-Solid session to end this leg of the routine, and increased the weight again without any problems. Strength has definitely gone up and it stayed consistent throughout the workout. Everything felt great and all my movements were right where they should have been. Pump was great and everything felt full. Overall a really solid workout. Finished up with some ab work at the end.

Flat DB press: 2 warms, 100's x 8, 100's x 8, 100's x 7, 100's x 7

Slight incline DB press: 1 warm, 85's x 8, 85's x 7, 80's x 9

Incline Fly: 1 warm, 60's x 9, 55's x 10, 55's x 10 (drop set, 2 drops)

Hammer curl: 2 warms, 75's x 5, 75's x 5, 70's x 7 (drop set, 1 drop)

Close grip bar curl: 1 warm, 105 x 10, 115 x 9, 115 x 9

1 arm curl machine: 1 warm, 50 x 10 (drop set, 3 drops)

Ab work: 5 sets

4/22-4/23

Double post to catch up a little bit.

4/22

Delts and Tri's

-Great workout and really moved at a quick tempo. Overall everything felt great and improved on certain lifts. Made sure form was good and really got a great pump in my shoulders and triceps. Really liking the gains I've made on this part of the program. Weight is holding steady for now, so I'm pleased with that. Finished up with ab work at the end.

Db press: 2 warms, 85's x 8, 85's x 7, 85's x 6, 85's x 6

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

Reverse pec deck fly: 1 warm, 170 x 10, 165 x 11, 165 x 10 (drop set, 3 drops)

Bar extension: 2 warms, 85 x 10, 85 x 10, 85 x 9 (drop set, 1 drop)

DB dbl kickback: 1 warm, 45's x 11, 45's x 11, 45's x 11 (drop set, 2 drops)

1 warm rope pressdown: 1 warm, 37.5 x 9 (drop set, 2 drops)

Ab work: 5 sets

4/23

Quads and Calves:

-Great workout to end this part of the routine on. Improved on some movements and threw in some occlusion work to really pump the quads. The pump I got was insane, forgot how much occlusion hurts lol. But energy was high and strength stayed relatively high throughout the workout. Calves were fried at the end, but I was really please with this session as a whole. Finished up with cardio at the end.

Front squats (occluded): 2 warms, 135 x 15, 135 x 16, 135 x 13, 135 x 13 (drop set, 2 drops)

Leg extension: 2 warms, 255 x 10, 255 x 9

Leg press: 1 warms, 1108 x 10, 1198 x 9, 1248 x 6

Lunges: 70's x 12, 70's x 12, 70's x 14

Calf press on leg press: 838 x 30, x 28, x 27, x 27, x 27

10 mins cardio

4/20

Chest and Biceps

-Legs were sore from yesterday, but felt great today otherwise. Really great workout and everything felt really good the whole way through. The pump was awesome and improved on some movements. Flat DB presses were solid; really went all out on this one. The slight incline presses were good, but missed my rep range on a few, but still was happy with this one. Biceps felt awesome and upped the weight on close grip bar curls. Finished up with ab work and weight was 182.5, up another 1/2 pound. Pleased with the way things are going.

Flat DB press: 2 warms, 100's x 8, 100's x 7, 100's x 6, 100's x 7

Slight In. DB press: 1 warm, 85's x 7, 80's x 7, 80's x 7

Incline fly: 1 warm, 55's x 11, 55's x 10, 55's x 10 (drop set, 2 drops)

Hammer curls: 2 warms, 70's x 6, 70's x 6, 70's x 7 (drop set, 1 drop)

Close grip bar curl: 1 warm, 95 x 10, 105 x 9, 105 x 9

1 arm curl machine: 1 warm, 55 x 10 (drop set, 2 drops)

Ab work: 5 sets

4/19

Quads and Calves

-Killed it today and moved up in weights again this time around. Only one more session after this, so hoping to really improve more next time. Overall everything felt good. Still doing occluded front squats to give my knees a slight break, but still noticing growth, so I'd say I'm still gaining ground. Leg press was solid, even though I fell short rep wise on the last set. Calves seem to be getting tighter from the high rep work, and still using some pretty heavy poundages. Just a great All Out session.

Front squat (occluded): 2 warms, 135 x 14, 135 x 14, 155 x 13, 155 x 9 (wow this burned lol, drop set, 1 drop)

Leg extension: 2 warms, 250 x 10, 250 x 9

Leg press: 1 warm, 1108 x 10, 1158 x 8, 1208 x 7

Lunges: 65's x 12, 70's x 10, 70's x 10

Calf press on leg press: 748 x 30, 838 x 27, 838 x 26, 838 x 25, 838 x 27

4/18

Delts and Tri's

-Awesome workout and definitely improved over last time around. Strength was awesome and stayed consistent all the way through the workout. DB presses felt great and the reverse pec dec flies really fried the rear delts. Triceps were pumped to the point that it almost hurt lol. Really pushed myself and kept the tempo high on this workout. Overall really solid session. Finished up with ab work at the end. Going to weigh myself in a few days to make sure everything is holding steady.

DB press: 2 warms, 85's x 8, 85's x 7, 85's x 5, 80's x 7

Upright row: 2 warms, 115 x 10, 125 x 8, 130 x 8

Reverse pec deck: 1 warm, 165 x 12, 170 x 10, 165 x 11 (drop set, 3 drops)

Lying bar extension: 2 warms, 85 x 8, 95 x 6, 85 x 8

DB dbl. kickback: 1 warm, 45's x 12, 50's x 9, 45's x 11 (drop set, 2 drops)

1 arm rope pressdown: 1 warm, 30 x 10 (drop set, 1 drop)

Ab work: 5 sets

4/17

Back and Hams

-Really great workout and fried my hamstrings. Got a great pump in my back and moved more weight than last time out. Everything felt good and my strength was solid all the way through the workout. Hamstrings were fried at the end and I really made sure to focus on the contraction on certain movements; focused on negatives on the rope pulldowns today, but still moved pretty much the same weights as last time around. Finished up with some cardio at the end. Weight is still holding steady.

Pull-ups: 4 sets to failure

Barbell rows: 2 warms, 225 x 10, 275 x 8, 305 x 6 (drop set, 2 drops)

Rope pulldown (3 second neg.): 1 warm, 160 x 11, 160 x 10, 160 x 10 (drop set, 2 drops)

Stiff leg bar deadlift: 2 warms, 225 x 8, 275 x 8, 315 x 8

DB Leg curl: 2 warms, 45 x 12, 50 x 10

1 leg leg curl: 1 warm, 100 x 12 (drop set, 2 drops)

10 mins cardio

4/16

Chest and Biceps

-Solid workout and improved over the last time around. Got a great pump in my chest and noticing that my mid to upper chest is filling out a bit more. Bicep movements improved over the last time around. Noticed that my strength keeps getting better and better and I last through the workout even though I keep the intensity as high as possible. Overall really liking the results I'm seeing. Finished up with some ab work.

Flat Db press: 2 warms, 100's x 8, 100's x 7, 100's x 6, 100's x 6

Slight In. Db presss: 1 warm, 80's x 8, 80's x 8, 80's x 7 (drop set, 1 drop)

Incline Fly: 1 warm, 45's x 12, 55's x 11, 55's x 10 (drop set, 1 drop)

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

Close grip bar curl: 1 warm, 95 x 10, 100 x 10, 100 x 9

1 arm cable curl: 1 warm, 35 x 10 (drop set, 1 drop)

Ab work: 5 sets

4/14

Quads and Calves

-Switched gears a bit to give my joints a bit of a rest, so I went lighter and used the occlusion principle on front squats. Wow, that fried me, I have to admit. The pump was insane and then I managed to up the weights on everything else, so I had a really awesome workout. Leg press was awesome, and strength is really solid. Went up on the calf work too, so I was pleased with that. Overall everything seems to be coming along really nicely.

Front Squats (occluded): 2 warms, 135 x 16, 135 x 15, 155 x 13, 155 x 12 (drop set, 1 drop)

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

Leg press: 1 warm, 1108 x 10, 1158 x 9, 1178 x 8

Lunges: 65's x 12, 65's x 12, 65's x 11

Calf press (leg press) : 708 x 30, 748 x 28, 748 x 28, 748 x 26, 748 x 25

4/12 - 4/13

Double post since the past few days have been kinda busy

4/12

Back and Hams

-Really great session and definitely have improved over the last time around. Strength was solid and stayed that way all the way through the workout. Hams were fried at the end but really pleased with the weights I moved. Started off strong on barbell rows and kept the intensity up from there. Overall just a great workout; ended with cardio.

Pullups- 4 sets to failure

Barbell rows: 2 warms, 225 x 8, 275 x 8, 300 x 6

Rope pulldown: 1 warm, 160 x 12, 180 x 9, 170 x 10 (drop set, 2 drops)

Stiff leg deads: 2 warms, 225 x 10, 275 x 8, 315 x 7

DB leg curl: 2 warms, 45 x 12, 45 x 12

1 leg leg curl: 1 warm, 100 x 11

10 mins cardio

4/13

Delts and Triceps

-Awesome workout and really started this part of the routine off well. Shoulder presses were awesome and really moved solid weights. Rear delts seem more pronounced, and strength was up on the reverse pec deck flies. Tri's were pumped and fried at the end. Overall a really productive workout. Did abs at the end. Weight increased a little bit more, and I'm sitting at about 182 (give or take a 1/10 of a pound).

DB press: 2 warms, 75's x 8, 85's x 7, 85's x 5, 80's x 7 (drop set, 1 drop)

Upright rows: 2 warms, 115 x 10, 125 x 8, 15 x 8

Reverse pec deck: 1 warm, 145 x 12, 160 x 10, 165 x 9 (drop set, 2 drops)

Bar extension: 2 warms, 75 x 10, 85 x 7, 80 x 9

Db kickback: 1 warm, 40's x 12, 45's x 10, 45's x 10 (drop set 1 drop)

1 arm rope pressdown: 1 warm, 27.5 x 10 (drop set, 1 drop)

Ab work: 5 sets

4/11

Chest and Biceps

-Great way to start off this part of the rotation; moved heavier weights than last time out and strength remained consistent throughout. Improved on flat DB bench and hammer curls over when I started this routine last time. Can definitely go a little heavier on incline flies, although I still was fatigued and got a solid pump. Everything felt really good and got a really good pump overall. Finished up with abs at the end.

Flat DB bench: 2 warms, 100's x 8, 100's x 7, 100's x 6, 100's x 5

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

Incline fly: 1 warm, 45's x 12, 45's x 11, 50's x 10

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

Close grip bar curl: 1 warm, 85 x 10, 95 x 10, 100 x 9

1 arm cable curl: 1 warm, 30 x 10 (drop set, 2 drops)

Ab work: 5 sets

4/10

Quads and Calves

-Solid start to the new routine, hoping to improve over the last time I did this split. Front squats felt good and moved solid weight. Leg press felt great and really went deep on these. Did calf work on the leg press machine to increase the weight a bit. Quads are sweeping a bit more and calves are starting to improve. Overall had a good, intense session and finished with cardio at the end.

Front squats: 2 warms, 185 x 8, 205 x 8, 210 x 7, 215 x 6

Leg extensions: 2 warms, 230 x 10, 240 x 9

Leg press: 1 warm, 928 x 10, 1108 x 8, 1158 x 8

Lunges: 65's x 10, 65's x 10, 65's x 11

Calf press: 5 sets, 648 x 28, 648 x 28, 648 x 27, 648 x 26, 648 x 25

10 mins cardio

4/9

Delts and Triceps (sorry about the delay)

-Solid workout to finish up this routine and really moved some solid weights. Went heavy on the laterals and incorporated drop sets to really get a solid pump in my shoulders. Moved up on all my lifts and still incorporated greater control on the negatives on some movements. Really liking the fullness that I'm getting in my shoulders and tri's; noticed this routine helped bring out the long head of the tricep. Weight stayed the same so I know I'm not dropping anymore. Finished up with some ab work.

DB laterals: 2 warms, 60's x 7, 60's x 6, 60's x 6 (drop set, 3 drops)

Barbell shrug: 2 warms, 315 x 10, 365 x 8, 365 x 8

High incline DB press: 1 warm, 80's x 10, 80's x 8, 80's x 7 (drop set, 2 drops)

Dips: 4 sets to failure

Rope pressdown: 1 warm, 72.5 x 11, 80 x 9, 80 x 9 (drop set, 2 drops)

Reverse pressdown: 1 warm, 50 x 12 (drop set, 1 drop)

Ab work: 5 sets

4/7

Back and Hams

-Solid workout and everything felt good overall. Strength didnt' really dip and got stronger in a way as the workout went on. Maxed out the row machine and did 4 second negatives on DB deads. Glute hams felt solid, and lasted longer than last time. Overall really solid workout. Finished with 10 minutes of cardio. Tomorrow will be an off day, then I'll finish off the routine on saturday.

Lat pulldown (underhand) : 2 warms, 220 x 8, 240 x 7, 240 x 6 (drop set, 2 drops)

Hammer strength row: 2 warms, 450 x 7, 450 x 5, 450 x 8

DB deads: 2 warms, 100's (4 sec. negative) x 8, 100's x 8 (4 second negative)

Close grip row (high) : 165 x 11, 165 x 10, 165 x 10

Glute hams: 4 sets to failure

1 leg leg curl: 1 warm, 120 x 10

10 minutes cardio

4/6

Chest and Biceps

-Awesome workout to end this leg of my routine and really moved some solid weights. Incline presses were solid, although I really pushed it on my first movement and was a little more fatigued on my later movements, but still moved more weight than I would have been able to before, given the same energy level. Bicep work was solid, and got a sick pump. Overall everything felt great. Finished up with some ab work. Weight was 181, up .5 lbs, so i doubt it's garbage weight, since I look a lot fuller as of late (other people have noticed it too). Really liking where I'm at.

Slight In. Bar press: 2 warms, 185 x 8, 200 x 6, 205 x 6, 210 x 5 (drop set, 1 drop, 3 sec negs on drop set)

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

Flat DB fly (3 sec negs on each set) : 1 warm, 55's x 12, 55's x 11, 55's x 10 (drop set, 1 drop)

In. DB curl: 2 warms, 55's x 6, 60's x 5, 60's x 5 (drop set, 1 drop)

Cable curl: 1 warm, 72.5 x 10, 82.5 x 7, 82.5 x 7 (drop set, 3 drops)

1 arm preacher machine: 1 warm, 45 x 11 (drop set, 1 drop)

Ab work: 5 sets

4/5

Quads and Calves

-Solid end to this leg routine as I really pushed it on squats and moved up in weight on a few other movements too. Energy was solid throughout and really got a great pump in my quads. Went back to barbell hack squats; really like this movement even though it is a bit unorthodox. Focused on the negatives but still moved up to 225 on this one. Overall had a solid workout and finished with 10 minutes of cardio.

Squats: 3 warms, 225 x 8, 315 x 8, 385 x 7, 405 x 5

Barbell hack squat: 2 warms, 225 x 9, 225 x 8

Sissy squats (occluded) : 19, 18, 16, 15

Split squat: 110 x 12, 120 x 12, 130 x 10

Calf raise DB: 80's x 20, 80's x 18, 80's x 18, 80's x 16, 80's x 15

10 minutes cardio

4/4

Delts and Tri's

-Awesome workout and really liking the progress I've made on this routine. Shoulders were really pumped and triceps were really full today. I felt strong the whole way through the workout and didn't really fade much. Laterals felt great and really got a good pump during my tricep work. Worked a bit on negatives and peak contraction on shrugs so the weight was slightly lower. Overall everything felt solid. Finished with some ab work at the end. Looking to finish up this rotation with a bang next time around.

DB laterals: 2 warms, 55's x 8, 55's x 8, 60's x 6 (drop set, 3 drops)

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

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

Dips: 4 sets to failure

Rope pressdown: 1 warm, 62.5 x 10, 67.5 x 10, 72.5 x 9 (drop set, 2 drops)

Reverse pressdown: 1 warm, 50 x 12 (drop set, 2 drops)

Ab work: 5 sets

4/2 - 4/3

Took April 1st off to get fat (April fool's lol) but killed it the past 2 days, even though I was a little bit busy getting myself situated for the term this weekend. So here's a double post:

4/2

Chest and Biceps

-Solid workout and really moved some nice weights. Changed up the order of 2 exercises and focused on negatives on a few movements, so the weights were slightly later. Still got a great pump and moved at a fast tempo. Weighed myself and landed at 180.5; small gain but hey, it's progress in the right direction. Did abs at the end and felt really good.

Slight In. bar press: 2 warms, 180 x 8, 200 x 7, 200 x 7, 210 x 6

Flat DB fly: 1 warm, 55's x 13, 55's x 12, 55's x 12 (3 second negatives) (drop set, 2 drops)

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

In. DB curl: 2 warms, 55's x 6, 60's x 6, 65's x 5

Cable curl: 1 warm, 72.5 x 10, 80 x 8, 80 x 7 (drop set, 3 drops)

1 arm preacher machine: 1 warm, 45 x 10 (drop set, 1 drop)

Ab work: 5 sets

4/3

Back and Hams:

-Awesome workout and really killed it today. Moved up in weight on a few lifts and applied some slightly different principles to a few movements. Focused on the negatives on DB deads since I can't increase the weights. So instead, I'm just increasing the seconds I control the negative. Really squeezed on the glute hams. Overall solid workout. Finished up with cardio at the end. And side note: waiting for NO synthesize to get here. Plan on using that to help recovery and read good things about it (and the science behind the ingredient profile makes sense). Will keep updates on that.

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

Hammer strength rows: 2 warms, 450 x 6, 450 x 6, 450 x 6

DB deads: 2 warms, 100's x 8 (3 sec negative), 100's x 8 (4 sec negative)

Close grip row (high) : 160 x 11, 160 x 10, 160 x 10 (drop set, 2 drops)

Glute hams: 4 sets to failure

1 leg leg curl: 1 warm, 115 x 9

15 mins cardio

3/31

Quads and Calves

-Decided to go one more day before my off day since I felt up to it and wanted to workout today. Had a great session and really improved over last time; no joint pain or anything holding me back and really killed it. Squats were solid and went over 400 this time for reps, so I was really pleased there. Did abductor and adductor work in place of split squats since I hadn't done any of that in a while and didn't feel like waiting for the smith machine; splits will be back next week! Did the v-squat machine (similar to a hack squat) in place of barbell hacks; but I'll probably finish the rotation up next time with barbell hack squats, really liked those. Finished with ab work at the end. Off day on friday then chest and biceps on saturday / weigh-in.

Squats: 3 warms, 225 x 8, 315 x 8, 365 x 8, 405 x 6

V-squat: 2 warms, 310 x 9, 315 x 8

Sissy Squats (occluded) : 20, 17, 15, 15

Abductor machine s.s with Adductor: 3 sets:

230 x 12, 250 x 10, 255 x 10

Calf Raise Db: 70's x 20, 70's x 20, 70's x 18, 70's x 17, 70's x 15

Ab work: 6 sets