Chest and Tri's
-Great workout and upped the weight this time around. Really pleased with the strength gains I've made and how my chest seems to be filling out up top more. The movements after the slight incline bar press suffered slightly since I went heavier on that movement, but still made gains. Chest was really fried at the end of this session. Triceps were pumped to the point they almost hurt and made gains over last time out here as well. Moved at a fast tempo and everything felt great. Finished with ab work.
Slight incline bar press: 3 warms, 205 x 8, 225 x 5, 225 x 4 (drop set, 2 drops)
Incline DB: 2 warms, 95's x 7, 95's x 5 (drop set, 1 drop)
Pec deck fly: 1 warm, 165 x 9, 155 x 10, 155 x 10 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 9, 62.5 x 9 (drop set, 1 drop)
Lying bar extension: 65 x 14, 75 x 10
Ab work: 6 sets
Tuesday, May 31, 2011
5/29
Quads and Calves
-Really killed it this time around and increased on every lift. Really pleased with the pump and energy I had during this session and moved at a pretty fast pace. Squats were great and bumped the weight up more than I expected I would. All the other movements made progress and strength was consistent all the way through the workout. Overall everything felt good and the knees have really improved since the winter time. Finished up with cardio at the end. Memorial Day was an off day since my school gym was closed.
Squats: 3 warms, 365 x 8, 395 x 7, 405 x 6, 415 x 4
Barbell hack squat: 2 warms, 245 x 10, 265 x 9
Sissy: x 20, x20, x 21, x 18 (all occluded)
Lunge: 155 x 12, 165 x 11, 165 x 10
Calf press on leg press: 838 x 20, 838 x 20, 838 x 20, 838 x 19, 838 x 19
10 mins cardio
-Really killed it this time around and increased on every lift. Really pleased with the pump and energy I had during this session and moved at a pretty fast pace. Squats were great and bumped the weight up more than I expected I would. All the other movements made progress and strength was consistent all the way through the workout. Overall everything felt good and the knees have really improved since the winter time. Finished up with cardio at the end. Memorial Day was an off day since my school gym was closed.
Squats: 3 warms, 365 x 8, 395 x 7, 405 x 6, 415 x 4
Barbell hack squat: 2 warms, 245 x 10, 265 x 9
Sissy: x 20, x20, x 21, x 18 (all occluded)
Lunge: 155 x 12, 165 x 11, 165 x 10
Calf press on leg press: 838 x 20, 838 x 20, 838 x 20, 838 x 19, 838 x 19
10 mins cardio
Saturday, May 28, 2011
5/26-5/28
Catch up time lol
5/26
Back and Hams
-Solid session that really pumped the back and hams. Strength is definitely increasing and noticing that I stay really consistent throughout my workouts. Back seems to respond well to this routine, and hams do too. Really liking the good mornings and the glute hams for hamstrings. Weight is holding steady. Finished up with some light cardio
Pulldown underhand grip: 3 warms, 240 x 7, 240 x 6, 240 x 7 (drop set, 2 drops)
Hammer strength rows: 2 warms, 450 x 8, 450 x 8, 450 x 8
DB deads: 2 warms, 100's x 10, 100's x 9
Close row: 180 x 11, 200 x 10, 200 x 10
Good mornings: 165 x 12, 185 x 12, 185 x 12
Glute ham: 3 sets to failure
10 mins cardio
5/27
-Off day
5/28
Delts and Biceps
-Awesome workout that moved at a fast tempo and produced a great pump. Delts and biceps were pumped to the point that they hurt lol, but it felt great. Side delts were really pumped and burnt by the last set of upright cable rows. Improved strength over the last time around and didn't sacrifice form for weight. Overall just a great workout and really liking how I look. Might look to cut a little bit once Strike comes out lol.
Db laterals: 2 warms, 65's x 8, 65's x 8, 65's x 8 (drop set, 3 drops)
High Incline DB press: 2 warms, 90's x 9, 90's x 8 (drop set, 1 drop)
Upright Cable row: 1 warm, 67.5 x 10, 77.5 x 9, 82.5 x 8, 82.5 x 7 (drop set, 2 drops)
Incline Db curl: 2 warms, 50's x 6, 50's x 6, 50's x 5 (drop set, 1 drop)
Cable curl: 1 warm, 72.5 x 10, 82.5 x 8, 82.5 x 7 (drop set, 2 drops)
1 arm preacher machine: 50 x 12, 50 x 11
Ab work: 5 sets
5/26
Back and Hams
-Solid session that really pumped the back and hams. Strength is definitely increasing and noticing that I stay really consistent throughout my workouts. Back seems to respond well to this routine, and hams do too. Really liking the good mornings and the glute hams for hamstrings. Weight is holding steady. Finished up with some light cardio
Pulldown underhand grip: 3 warms, 240 x 7, 240 x 6, 240 x 7 (drop set, 2 drops)
Hammer strength rows: 2 warms, 450 x 8, 450 x 8, 450 x 8
DB deads: 2 warms, 100's x 10, 100's x 9
Close row: 180 x 11, 200 x 10, 200 x 10
Good mornings: 165 x 12, 185 x 12, 185 x 12
Glute ham: 3 sets to failure
10 mins cardio
5/27
-Off day
5/28
Delts and Biceps
-Awesome workout that moved at a fast tempo and produced a great pump. Delts and biceps were pumped to the point that they hurt lol, but it felt great. Side delts were really pumped and burnt by the last set of upright cable rows. Improved strength over the last time around and didn't sacrifice form for weight. Overall just a great workout and really liking how I look. Might look to cut a little bit once Strike comes out lol.
Db laterals: 2 warms, 65's x 8, 65's x 8, 65's x 8 (drop set, 3 drops)
High Incline DB press: 2 warms, 90's x 9, 90's x 8 (drop set, 1 drop)
Upright Cable row: 1 warm, 67.5 x 10, 77.5 x 9, 82.5 x 8, 82.5 x 7 (drop set, 2 drops)
Incline Db curl: 2 warms, 50's x 6, 50's x 6, 50's x 5 (drop set, 1 drop)
Cable curl: 1 warm, 72.5 x 10, 82.5 x 8, 82.5 x 7 (drop set, 2 drops)
1 arm preacher machine: 50 x 12, 50 x 11
Ab work: 5 sets
Wednesday, May 25, 2011
5/25
Chest and Triceps
-Solid session that really pumped my chest and triceps. Really starting to see some changes in my chest, which has been a weak point for a long time. Overall strength and energy were solid and moved quickly through the workout. Did the slight incline bar press on a smith due to lack of available benches. Tri's were fried at the end but still moved some decent weights. Finished up with ab work at the end.
Slight incline bar press: 3 warms, 205 x 6, 205 x 6, 215 x 5 (drop set, 1 drop)
Incline DB: 2 warms, 90's x 9, 95's x 6
Pec deck fly: 1 warm, 145 x 12, 160 x 10, 160 x 10 (drop set, 3 drops)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope (ovehead) : 1 warm, 57.5 x 12, 62.5 x 11 (drop set, 2 drops)
Bar extension: 65 x 12, 65 x 12
Ab work: 6 sets
-Solid session that really pumped my chest and triceps. Really starting to see some changes in my chest, which has been a weak point for a long time. Overall strength and energy were solid and moved quickly through the workout. Did the slight incline bar press on a smith due to lack of available benches. Tri's were fried at the end but still moved some decent weights. Finished up with ab work at the end.
Slight incline bar press: 3 warms, 205 x 6, 205 x 6, 215 x 5 (drop set, 1 drop)
Incline DB: 2 warms, 90's x 9, 95's x 6
Pec deck fly: 1 warm, 145 x 12, 160 x 10, 160 x 10 (drop set, 3 drops)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope (ovehead) : 1 warm, 57.5 x 12, 62.5 x 11 (drop set, 2 drops)
Bar extension: 65 x 12, 65 x 12
Ab work: 6 sets
5/24
Quads and Calves
-Awesome workout and really killed the legs. Improved across the board and strength was really consistent throughout the workout. Energy and tempo were high and got a great pump in my quads. Upped the weights on squats and hack squats. Calves were fried at the end, the pump actually hurt lol. Finished up with cardio
Squats: 3 warms, 315 x 8, 365 x 8, 390 x 6, 400 x 5
Barbell hack squat: 2 warms, 225 x 10, 245 x 9
Sissy Squats: 4 sets, 20, 20, 19, 18
Lunge: 140 x 12, 150 x 10, 150 x 9
Calf press on leg press: 748 x 20, 838 x 19, 838 x 17, 838 x 17, 838 x 15
8 mins cardio
-Awesome workout and really killed the legs. Improved across the board and strength was really consistent throughout the workout. Energy and tempo were high and got a great pump in my quads. Upped the weights on squats and hack squats. Calves were fried at the end, the pump actually hurt lol. Finished up with cardio
Squats: 3 warms, 315 x 8, 365 x 8, 390 x 6, 400 x 5
Barbell hack squat: 2 warms, 225 x 10, 245 x 9
Sissy Squats: 4 sets, 20, 20, 19, 18
Lunge: 140 x 12, 150 x 10, 150 x 9
Calf press on leg press: 748 x 20, 838 x 19, 838 x 17, 838 x 17, 838 x 15
8 mins cardio
Tuesday, May 24, 2011
5/23
Delts and Biceps
-Solid workout and was really pumped and full the whole way through. Moved at a pretty quick tempo and overall everything felt great. Noticed that starting off with laterals for this routine has helped me add some width to my upper body. High Incline DB presses felt great and strength has definitely increased. Biceps were pumped and finished up with some abs at the end.
Db laterals: 2 warms, 65's x 8, 65's x 7, 65's x 7 (drop set, 2 drops)
High Incline DB press: 2 warms, 85's x 9, 90's x 7
Cable upright rows: 1 warms, 62.5 x 12, 72.5 x 10, 72. 5 x 10, 77.5 x 9 (drop set, 2 drops)
Incline DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 6
Cable curl: 1 warm, 72.5 x 10, 72.5 x 10, 77.5 x 9
1 arm preacher machine: 40 x 12, 50 x 10
Abs: 6 sets
-Solid workout and was really pumped and full the whole way through. Moved at a pretty quick tempo and overall everything felt great. Noticed that starting off with laterals for this routine has helped me add some width to my upper body. High Incline DB presses felt great and strength has definitely increased. Biceps were pumped and finished up with some abs at the end.
Db laterals: 2 warms, 65's x 8, 65's x 7, 65's x 7 (drop set, 2 drops)
High Incline DB press: 2 warms, 85's x 9, 90's x 7
Cable upright rows: 1 warms, 62.5 x 12, 72.5 x 10, 72. 5 x 10, 77.5 x 9 (drop set, 2 drops)
Incline DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 6
Cable curl: 1 warm, 72.5 x 10, 72.5 x 10, 77.5 x 9
1 arm preacher machine: 40 x 12, 50 x 10
Abs: 6 sets
Monday, May 23, 2011
5/22
Back and Hamstrings
-Awesome workout to start off this part of the routine; moved at a fast tempo and moved some nice weights. Really like this routine, especially the hamstring movements. Just wish Drexel had a t-bar or at least the handle to make a makeshift one. Back was really pumped and strength stayed pretty consistent throughout. Hamstrings were toasted at the end; gotta love those glute ham raises lol. Everything felt good and finished up with some cardio at the end.
Lat pulldown (palm up): 3 warms, 240 x 7, 240 x 6, 240 x 6 (drop set, 2 drops)
Hammer strength row machine: 2 warms, 360 x 8, 450x 8, 450 x 7
DB deads: 2 warms, 100's x 10, 100's x 9
Close row: 160 x 11, 160 x 11, 160 x 11 (drop set, 1 drop)
Good Mornings: 135 x 12, 155 x 12, 165 x 12
Glute ham: 3 sets to failure
8 mins cardio
-Awesome workout to start off this part of the routine; moved at a fast tempo and moved some nice weights. Really like this routine, especially the hamstring movements. Just wish Drexel had a t-bar or at least the handle to make a makeshift one. Back was really pumped and strength stayed pretty consistent throughout. Hamstrings were toasted at the end; gotta love those glute ham raises lol. Everything felt good and finished up with some cardio at the end.
Lat pulldown (palm up): 3 warms, 240 x 7, 240 x 6, 240 x 6 (drop set, 2 drops)
Hammer strength row machine: 2 warms, 360 x 8, 450x 8, 450 x 7
DB deads: 2 warms, 100's x 10, 100's x 9
Close row: 160 x 11, 160 x 11, 160 x 11 (drop set, 1 drop)
Good Mornings: 135 x 12, 155 x 12, 165 x 12
Glute ham: 3 sets to failure
8 mins cardio
Sunday, May 22, 2011
5/20-5/21
5/20
Quads and Calves
-Great start to the new routine. Thursday was an off day due to filed research for a biology project. However, used the day off to rest up and crush legs today. Squats felt great and strength stayed consistent throughout the workout. Quads were really full and pumped. Body weight dropped a half pound to 183. Strength is still the same though, so still pleased with where I'm at.
Squats: 3 warms, 315 x 8, 365 x 8, 385 x 4, 385 x 5
Hack squat (barbell): 2 warms, 205 x 10, 225 x 8
Sissy squats: 4 sets, 17, 17, 18, 17
Bar lunge: 135 x 10, 145 x 9, 145 x 10
Calf press (leg press) : 748: x19, x18, x18, x19, x17
5/21
Chest and Tri's
-Great workout to begin this leg of the routine. Definitely noticing some improvements in my upper chest and my strength on some movements is definitely getting better than before. The pushups at the end really fried my chest and pumped it to the point it almost hurt. Tri's were really pumped too, arms have never felt that swollen lol. Was fried at the end but strength was decent the whole way through. Finished with some ab work
Slight incline bar press: 3 warms, 185 x 7, 205 x 5, 205 x 5 (Drop set, 1 drop)
Incline DB: 2 warms, 90's x 9, 90's x 7 (drop set, 1 drop)
Pec deck fly: 1 warm, 145 x 11, 145 x 10, 145 x 8 (drop set, 3 drops)
Uneven pushup: 2 sets to failure
Dips: 4 sets to failure
Rope press (overhead): 1 warm, 57.5 x 10, 57.5 x 9 (drop set, 3 drops)
Lying bar extension: 75 x 9, 65 x 9 (drop set, 1 drop)
Ab work: 5 sets
Quads and Calves
-Great start to the new routine. Thursday was an off day due to filed research for a biology project. However, used the day off to rest up and crush legs today. Squats felt great and strength stayed consistent throughout the workout. Quads were really full and pumped. Body weight dropped a half pound to 183. Strength is still the same though, so still pleased with where I'm at.
Squats: 3 warms, 315 x 8, 365 x 8, 385 x 4, 385 x 5
Hack squat (barbell): 2 warms, 205 x 10, 225 x 8
Sissy squats: 4 sets, 17, 17, 18, 17
Bar lunge: 135 x 10, 145 x 9, 145 x 10
Calf press (leg press) : 748: x19, x18, x18, x19, x17
5/21
Chest and Tri's
-Great workout to begin this leg of the routine. Definitely noticing some improvements in my upper chest and my strength on some movements is definitely getting better than before. The pushups at the end really fried my chest and pumped it to the point it almost hurt. Tri's were really pumped too, arms have never felt that swollen lol. Was fried at the end but strength was decent the whole way through. Finished with some ab work
Slight incline bar press: 3 warms, 185 x 7, 205 x 5, 205 x 5 (Drop set, 1 drop)
Incline DB: 2 warms, 90's x 9, 90's x 7 (drop set, 1 drop)
Pec deck fly: 1 warm, 145 x 11, 145 x 10, 145 x 8 (drop set, 3 drops)
Uneven pushup: 2 sets to failure
Dips: 4 sets to failure
Rope press (overhead): 1 warm, 57.5 x 10, 57.5 x 9 (drop set, 3 drops)
Lying bar extension: 75 x 9, 65 x 9 (drop set, 1 drop)
Ab work: 5 sets
Wednesday, May 18, 2011
5/18
Delts and Biceps
-Great workout to end this routine block on. Everything felt great and really got a great pump in my delts and bi's; strength has increased so I'm obviously happy about that. Moved at a fast tempo and got through everything pretty quickly. Noticing some more fullness in my shoulders from this routine. Presses and laterals felt great and threw in some drop sets to really fry the muscle. Overall everything feels good, finished up with some ab work. 5/19 will be an off day since I'm doing research at a wildlife reserve for my biology class and will start the new routine on Friday.
Seated bar press: 3 warms, 155 x 8, 165 x 6, 165 x 5 (drop set, 2 drops)
Seated laterals: 1 warms, 65's x 8, 65's x 8, 65's x 7 (drop set, 3 drops)
Front raise: 1 warm, 90 x 10, 90 x 11
super setted with Rear delt laterals on bench: 40's x 10, 40's x 9
Bar curl: 2 warms, 135 x 7, 145 x 6, 145 x 7
Rope Curl: 1 warm, 82.5 x 9, 82.5 x 9, 82.5 x 9 (Drop set, 3 drops)
Concentration curls: 50 x 11, 50 x 10 (Drop set, 1 drop)
Ab work: 5 sets
-Great workout to end this routine block on. Everything felt great and really got a great pump in my delts and bi's; strength has increased so I'm obviously happy about that. Moved at a fast tempo and got through everything pretty quickly. Noticing some more fullness in my shoulders from this routine. Presses and laterals felt great and threw in some drop sets to really fry the muscle. Overall everything feels good, finished up with some ab work. 5/19 will be an off day since I'm doing research at a wildlife reserve for my biology class and will start the new routine on Friday.
Seated bar press: 3 warms, 155 x 8, 165 x 6, 165 x 5 (drop set, 2 drops)
Seated laterals: 1 warms, 65's x 8, 65's x 8, 65's x 7 (drop set, 3 drops)
Front raise: 1 warm, 90 x 10, 90 x 11
super setted with Rear delt laterals on bench: 40's x 10, 40's x 9
Bar curl: 2 warms, 135 x 7, 145 x 6, 145 x 7
Rope Curl: 1 warm, 82.5 x 9, 82.5 x 9, 82.5 x 9 (Drop set, 3 drops)
Concentration curls: 50 x 11, 50 x 10 (Drop set, 1 drop)
Ab work: 5 sets
5/17
Back and Hamstrings
-Solid workout to finish up this leg of the routine. Overall everything felt great and the pump was awesome. Increased on pulldowns and bench rows weight wise, and improved rep wise on the other back movements. Hams were fried and made some strength gains that I'm happy about. Finished up with cardio at the end. Everything seems to be on track.
Pulldowns wide grip: 3 warms, 230 x 7, 230 x 6, 230 x 6 (drop set, 2 drops)
Deadlifts: 2 warms, 335 x 9, 405 x 5, 405 x 5
Bench row: 1 warm, 70's x 8, 70's x 8, 70's x 8
Seated row: 200 x 12, 200 x 12, 200 x 12
Leg curl: 2 warms, 220 x 8, 220 x 7, 210 x 9 (drop set, 1 drop)
1 leg curl: 120 x 9, 120 x 9, 115 x 11 (drop set, 1 drop)
10 mins stair climbing
-Solid workout to finish up this leg of the routine. Overall everything felt great and the pump was awesome. Increased on pulldowns and bench rows weight wise, and improved rep wise on the other back movements. Hams were fried and made some strength gains that I'm happy about. Finished up with cardio at the end. Everything seems to be on track.
Pulldowns wide grip: 3 warms, 230 x 7, 230 x 6, 230 x 6 (drop set, 2 drops)
Deadlifts: 2 warms, 335 x 9, 405 x 5, 405 x 5
Bench row: 1 warm, 70's x 8, 70's x 8, 70's x 8
Seated row: 200 x 12, 200 x 12, 200 x 12
Leg curl: 2 warms, 220 x 8, 220 x 7, 210 x 9 (drop set, 1 drop)
1 leg curl: 120 x 9, 120 x 9, 115 x 11 (drop set, 1 drop)
10 mins stair climbing
Monday, May 16, 2011
5/15
Chest and Tri's
-Great workout and everything improved over the last time. Chest was pumped and moved at a high tempo the entire time. Finished off this routine on a high note. Tri's have made noticeable strength gains and my pressing movements have really benefited from this. Overall everything seems to be right on track. Weight is holding steady and ended with some ab work. 5/16 is an off day due to a few exams spaced throughout the day. 5/17 will be back and hamstrings.
Incline DB: 3 warms, 95's x 8, 95's x 7, 95's x 7 (drop set, 1 drop)
Flat bench press: 2 warms, 205 x 9, 225 x 7 (drop set, 2 drops)
Chest dips: 4 sets to failure
Rack pushups: 2 sets to failure
Tricep pressdown: 2 warms, 92.5 x 10, 92.5 x 9. 92.5 x 9 (drop set, 3 drops)
DB extension: 35's x 10, 30's x 12, 30's x 11
1 arm underhand pressdown: 25 x 10, 25 x 10 (drop set, 2 drops)
Ab work: 5 sets
-Great workout and everything improved over the last time. Chest was pumped and moved at a high tempo the entire time. Finished off this routine on a high note. Tri's have made noticeable strength gains and my pressing movements have really benefited from this. Overall everything seems to be right on track. Weight is holding steady and ended with some ab work. 5/16 is an off day due to a few exams spaced throughout the day. 5/17 will be back and hamstrings.
Incline DB: 3 warms, 95's x 8, 95's x 7, 95's x 7 (drop set, 1 drop)
Flat bench press: 2 warms, 205 x 9, 225 x 7 (drop set, 2 drops)
Chest dips: 4 sets to failure
Rack pushups: 2 sets to failure
Tricep pressdown: 2 warms, 92.5 x 10, 92.5 x 9. 92.5 x 9 (drop set, 3 drops)
DB extension: 35's x 10, 30's x 12, 30's x 11
1 arm underhand pressdown: 25 x 10, 25 x 10 (drop set, 2 drops)
Ab work: 5 sets
Saturday, May 14, 2011
5/11 - 5/13
100th post and it's a biggie lol. Since Blogger was down, looks like I have some catching up to do:
5/11
Back and Hams
-Awesome workout and increased the weights on some movements. Deads I'm still using 405 and fell just short of my rep range, but still pleased with the progress since I was still a bit fatigued from the quad and calf workout the day prior. Hams were fried at the end and the pump was great. Weight is still holding steady and finished with some light cardio.
Lat pulldown (wide) : 3 warms, 220 x 8, 220 x 8, 230 x 6 (Drop set, 2 drops)
Deadlift: 2 warms, 335 x 8, 405 x 5, 405 x 5
Bench row: 1 warm, 65's x 10, 65's x 9, 65's x 9
Seated row: 200 x 10, 200 x 10, 200 x 10 (drop set, 1 drop)
Leg curl: 2 warms, 215 x 9, 215 x 8, 210 x 9 (drop set, 2 drops)
1 leg curl: 115 x 10, 115 x 10, 115 x 9
10 mins cardio
5/12
Delts and Biceps
-Solid workout and made some progress over the last session, seated barbell press is coming along nicely. Shoulders seem to be getting better shape wise in addition to the size I've added. The supersetted front and rear delt work felt great, switched up the way I did front raises a bit: used a bar and an underhand grip while keeping my arms bent and raised that way, felt great and the weights stayed about the same. Biceps were pumped and are getting stronger. Overall just a solid session. Finished up with ab work.
Seated bar press: 3 warms, 145 x 8, 155 x 7, 160 x 6 (drop set, 1 drop)
Seated laterals: 1 warm, 60's x 8, 60's x 8, 65's x 6 (drop set, 3 drops)
Front Raise: 1 warm, 80 x 12, 80 x 11
super setted w/ Rear delt raise on bench: 1 warm, 35's x 11, 40's x 9
Bar curl: 2 warms, 135 x 7, 145 x 6, 145 x 6
Rope curl: 1 warm, 80 x 9, 80 x 9, 82.5 x 8 (drop set, 2 drops)
1 arm concentration curl: 45's x 11, 50's x 9
Ab work: 5 sets
5/13
Quads and Calves:
-Great workout and really finished things up strong. Applied using a box to front squats to really fry the quads and bring up the lower part of the squat (seems to be getting better). All movements were improved on and quads and glutes were fried and pumped at the end. Calves are improving, feel like they're still a weak point but they're getting there. Overall just pleased with everything. Weight is about the same at the moment.
Leg extension: 2 warms, 260 x 9, 260 x 9
Front squats w/ box: 2 warms, 185 x 9, 205 x 8, 215 x 6, 220 x 6
Sumo Squat: 1 warm, 275 x 10, 305 x 10, 315 x 10
Split squat: 110 x 12, 120 x 10, 125 x 10
Calf singles: 300: x 20, x 20, x 18, x 16, x 16
5/14 will be an off day. 5/15 may or may not be an off day, 2 exams on Monday so might just take the day to prepare for those and then just train on Monday. Will post an update when I've decided.
5/11
Back and Hams
-Awesome workout and increased the weights on some movements. Deads I'm still using 405 and fell just short of my rep range, but still pleased with the progress since I was still a bit fatigued from the quad and calf workout the day prior. Hams were fried at the end and the pump was great. Weight is still holding steady and finished with some light cardio.
Lat pulldown (wide) : 3 warms, 220 x 8, 220 x 8, 230 x 6 (Drop set, 2 drops)
Deadlift: 2 warms, 335 x 8, 405 x 5, 405 x 5
Bench row: 1 warm, 65's x 10, 65's x 9, 65's x 9
Seated row: 200 x 10, 200 x 10, 200 x 10 (drop set, 1 drop)
Leg curl: 2 warms, 215 x 9, 215 x 8, 210 x 9 (drop set, 2 drops)
1 leg curl: 115 x 10, 115 x 10, 115 x 9
10 mins cardio
5/12
Delts and Biceps
-Solid workout and made some progress over the last session, seated barbell press is coming along nicely. Shoulders seem to be getting better shape wise in addition to the size I've added. The supersetted front and rear delt work felt great, switched up the way I did front raises a bit: used a bar and an underhand grip while keeping my arms bent and raised that way, felt great and the weights stayed about the same. Biceps were pumped and are getting stronger. Overall just a solid session. Finished up with ab work.
Seated bar press: 3 warms, 145 x 8, 155 x 7, 160 x 6 (drop set, 1 drop)
Seated laterals: 1 warm, 60's x 8, 60's x 8, 65's x 6 (drop set, 3 drops)
Front Raise: 1 warm, 80 x 12, 80 x 11
super setted w/ Rear delt raise on bench: 1 warm, 35's x 11, 40's x 9
Bar curl: 2 warms, 135 x 7, 145 x 6, 145 x 6
Rope curl: 1 warm, 80 x 9, 80 x 9, 82.5 x 8 (drop set, 2 drops)
1 arm concentration curl: 45's x 11, 50's x 9
Ab work: 5 sets
5/13
Quads and Calves:
-Great workout and really finished things up strong. Applied using a box to front squats to really fry the quads and bring up the lower part of the squat (seems to be getting better). All movements were improved on and quads and glutes were fried and pumped at the end. Calves are improving, feel like they're still a weak point but they're getting there. Overall just pleased with everything. Weight is about the same at the moment.
Leg extension: 2 warms, 260 x 9, 260 x 9
Front squats w/ box: 2 warms, 185 x 9, 205 x 8, 215 x 6, 220 x 6
Sumo Squat: 1 warm, 275 x 10, 305 x 10, 315 x 10
Split squat: 110 x 12, 120 x 10, 125 x 10
Calf singles: 300: x 20, x 20, x 18, x 16, x 16
5/14 will be an off day. 5/15 may or may not be an off day, 2 exams on Monday so might just take the day to prepare for those and then just train on Monday. Will post an update when I've decided.
Wednesday, May 11, 2011
5/10
Quads and Calves
-Great workout and really pushed myself today. Kept a fast tempo going and really moved some good poundages. Quads felt good despite soccer the day before. Calves weren't sore or anything, so I didn't have anything holding me back. Used a box on the front squats, try and work on my strength curve since I noticed one part of the squat (the power up at the bottom) was a weak point. Overall everything is coming along nicely.
Leg extension: 2 warms, 255 x 10, 255 x 9
Front squats (with box): 2 warms, 185 x 7, 195 x 6, 195 x 6, 195 x 7 (Drop set, 1 drop)
Sumo squats: 1 warm, 255 x 10, 295 x 10, 300 x 10
Split squats: 120 x 10, 120 x 10, 120 x 10
Calf singles: 290 x 20, 290 x 20, 290 x 20, 300 x 20, 300 x 20 (drop set, 2 drops)
-Great workout and really pushed myself today. Kept a fast tempo going and really moved some good poundages. Quads felt good despite soccer the day before. Calves weren't sore or anything, so I didn't have anything holding me back. Used a box on the front squats, try and work on my strength curve since I noticed one part of the squat (the power up at the bottom) was a weak point. Overall everything is coming along nicely.
Leg extension: 2 warms, 255 x 10, 255 x 9
Front squats (with box): 2 warms, 185 x 7, 195 x 6, 195 x 6, 195 x 7 (Drop set, 1 drop)
Sumo squats: 1 warm, 255 x 10, 295 x 10, 300 x 10
Split squats: 120 x 10, 120 x 10, 120 x 10
Calf singles: 290 x 20, 290 x 20, 290 x 20, 300 x 20, 300 x 20 (drop set, 2 drops)
Tuesday, May 10, 2011
5/9
Chest and Tri's
-Awesome workout and really liking the gains I'm making as I progress through this routine. Did this in place of quads and calves since I had a soccer game in the evening. Moved at a fast tempo throughout the workout and strength was solid all the way through. Incline DB presses are where I'm noticing the most improvement. The chest dips and rack pushups really give me a great pump and fry the muscle at the end, really like the inclusion of these 2 movements. Finished up with some ab work. Weight is holding steady.
Incline DB press: 3 warms, 95's x 8, 95's x 7, 95's x 6
Flat bar press: 2 warms, 205 x 9, 225 x 7 (drop set, 2 drops)
Chest dips: 4 sets to failure
Rack pushups: 2 sets to failure
Tricep pressdown: 2 warms, 85 x 10, 95 x 8, 95 x 7 (drop set, 3 drops)
One arm DB extension: 1 warm, 30's x 10, 30's x 9 (drop set, 1 drop)
1 arm underhand pressdown: 22.5 x 9, 17.5 x 12 (drop set, 1 drop)
Ab work: 5 sets
-Soccer game went well, no injuries or anything. Played goalkeeper, tied 1-1, didn't let up a goal after I was subbed in. Game only lasted about 40 minutes. Legs feel good today, so I'll be hitting quads and calves today.
Sunday, May 8, 2011
5/8
Today took an off day since I had work to catch up on and felt like the body may have needed it. Still did cardio in the form of playing soccer for a bit; wasn't really high intensity, just a relaxing game at a lax pace. Overall everything feels good now though, so I should be in prime condition to hit quads and calves hard tomorrow.
Friday, May 6, 2011
5/6
Back and Hams
-Great workout and moved heavy weights at a high tempo. Fell just short on the rep range for deads, but moved more weight on both sets than last time around, so I was still pleased and still see it as progress. Lats were really pumped and hamstrings were fried at the end. Pleased with everything so far and felt really good all the way through the workout. Finished with some light cardio.
Lat pulldown (wide): 3 warms, 220 x 6, 220 x 6, 220 x 6 (drop set, 2 drops)
Deadlifts: 2 warms, 315 x 8, 405 x 4, 405 x 4
Bench Row: 1 warm, 60's x 9, 60's x 8, 60's x 8
Seated row: 180 x 11, 200 x 10, 200 x 10
Leg curl: 2 warms, 210 x 8, 210 x 7, 200 x 8
Single leg curl: 105 x 11, 105 x 10, 105 x 10 (drop set, 2 drops)
8 mins cardio
Wednesday, May 4, 2011
5/4
Chest and Tri's
-Great workout and made improvements over the last time around, definitely noticeable differences from the last session. Chest was really pumped and tri's were fried at the end. Upped the weight on most movements and moved through the workout at a fast pace. Overall everything felt great and the diet's been on point. Weight is still holding steady, but as long as my strength keeps going up I can't complain lol. Finished up with some ab work at the end.
Incline DB press: 3 warms, 90's x 8, 95's x 6, 95's x 5
Flat bar press: 2 warms, 205 x 8, 225 x 7 (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 9 (drop set, 3 drops)
1 arm DB extension: 1 warm, 30 x 10, 30 x 10 (each arm)
1 arm underhand press: 22.5 x 9, 17.5 x 11 (drop set, 1 drop)
Ab work: 5 sets
Tuesday, May 3, 2011
5/2 - 5/3
Time to play a little catch up on my posts:
5/2
Delts and Biceps
-Awesome workout and really moved some heavy weights while moving through the workout at a fast tempo. Everything felt good and strength was consistent throughout the workout. Delts and tri's got a great pump and factored in some drop sets to really fry the muscles. Overall everything felt good. Finished up with some ab work.
Seated bar press: 3 warms, 135 x 8, 155 x 5, 155 x 5 (drop set, 1 drop)
Seated laterals: 1 warm, 55's x 10, 55's x 9, 55's x 8 (drop set, 2 drops)
Front raise: 1 warm, 80 x 11, 80 x 10
ss with Rear delt raise on bench: 1 warm, 30 x 11, 30 x 10
Bar curl: 2 warms, 125 x 6, 135 x 6, 135 x 5
Rope curl: 1 warm, 57. 5 x 12, 62.5 x 9, 70 x 8
Concentration curl: 40 x 11, 45 x 9 (drop set, 1 drop)
Ab work: 6 sets
5/3
Quads and Calves
-Improved on the last time out and really had a solid session. Quads were fried but were really pumped and full. All the movements felt great and moved at a fast pace through the workout. Moved up on sumo's and front squats. Calves seem to be improving slowly but surely, definitely pleased since I feel like they've been a weak point; focusing on the stretch and contraction on my calf movements. Overall really pleased with the workout. Finished with a small cardio session. Weight is holding steady.
Leg extension: 2 warms, 255 x 9, 250 x 10
Front squats: 2 warms, 185 x 8, 185 x 8, 205 x 7, 215 x 6 (drop set, 1 drop)
Sumo squat: 1 warm, 245 x 10, 275 x 10, 275 x 10
Split squat: 115 x 12, 115 x 11, 115 x 10 (drop set, 1 drop)
Calf singles: 290 x 19, 290 x 19, 290 x 19, 300 x 18, 300 x 18
Monday, May 2, 2011
5/1
Back and Hams
-Great workout to keep the start of the new routine going in the right direction. Moved some solid poundages and moved at a fast pace to get through the workout in a good amount of time. Intensity was high and strength didn't really fade out. Deads were solid. Even more controlled and still moved 385 for a solid 7 reps; back was fried but still felt awesome. Hamstrings were pretty burnt out too. Pump was sick and everything felt great. Overall liking the progress. Diet is on point, and now I'm using the entire Beyond Nutrition line to help fuel my workouts and recovery. Noticing I feel a lot better since I started using All in 1 and All Day Whey for post-workout, will keep updating on this as I move through my routines.
Lat pulldown (wide grip) : 3 warms, 200 x 8, 220 x 6, 200 x 8 (drop set, 2 drops)
Deadlifts: 2 warms, 225 x 8, 315 x 8, 385 x 7
Bench row: 1 warm, 50's x 11, 50's x 11, 50's x 10 (drop set, 1 drop)
Seated Row: 180 x 11, 200 x 10, 200 x 10
Leg curl: 2 warms, 190 x 10, 210 x 7, 195 x 9 (drop set, 1 drop)
Single leg curl: 100 x 10, 105 x 10, 105 x 9 (drop set, 1 drop)
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