Back and Hams
-Great session to really pump the back and fry the hams. Felt really good and strong today; body felt rested and fully ready to go. No soreness or pains anywhere and strength remained constant throughout the workout. Improved on pretty much everything and really felt full and tight today. Overall a great workout and ended with some abs.
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 8, 315 x 8, 325 x 7
Rope pulldown: 1 warm, 200 x 6, x 6, x 6 (drop set, 3 drops to failure)
Straight arm pulldown: 72.5 x 12, 80.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg bar: 295 x 12, 315 x 12, 335 x 10
DB leg curl: 2 warms, 65 x 10, x 10, x 9
Ab work: 4 sets
Tuesday, June 28, 2011
Monday, June 27, 2011
6/26
Quads and Calves
-Good workout to end this routine section on. Went heavy and noticed a little soreness in my left knee (this has given me problems ever since I played football back in high school, so it does flare up from time to time). Felt ok throughout the workout and got better as it progressed. Moved solid weights and form was spot on for everything. Quads have definitely gotten more dense and calves have gotten tighter too. Diet is on point and ended with some light cardio. 6/27 was an off day to really help my knees out, and it was worth it. Also felt a little run down, so the rest helped me out there too. 6/28 will be back and hams, since the order of the routine was changed up a bit.
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 9
Squats: 2 warms, 315 x 8, 335 x 8, x 8 (drop set, 1 drop to failure)
Leg extension (occluded) : 130 x 20, 110 x 22, x 19 (Drop set, 3 drops to failure)
Lunges: 155 x 12, x 10, x 10
Calf work on hack squat: 330 x 30, 390 x 27, x 25, x 25, x 25
10 mins cardio
-Good workout to end this routine section on. Went heavy and noticed a little soreness in my left knee (this has given me problems ever since I played football back in high school, so it does flare up from time to time). Felt ok throughout the workout and got better as it progressed. Moved solid weights and form was spot on for everything. Quads have definitely gotten more dense and calves have gotten tighter too. Diet is on point and ended with some light cardio. 6/27 was an off day to really help my knees out, and it was worth it. Also felt a little run down, so the rest helped me out there too. 6/28 will be back and hams, since the order of the routine was changed up a bit.
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 9
Squats: 2 warms, 315 x 8, 335 x 8, x 8 (drop set, 1 drop to failure)
Leg extension (occluded) : 130 x 20, 110 x 22, x 19 (Drop set, 3 drops to failure)
Lunges: 155 x 12, x 10, x 10
Calf work on hack squat: 330 x 30, 390 x 27, x 25, x 25, x 25
10 mins cardio
Sunday, June 26, 2011
6/24
Chest and Tri's
-Decided to switch the order of the days to give my knees a little added rest and really glad I did, as my knees feel 100% better and my chest and tri's got a sick pump. Upped the weights again and really felt strong throughout the workout. Everything felt solid and really looked full and tight during this session. Vascularity was a bit more noticeable and incorporating drop sets really helped me go all out on this session to help wrap up this routine. Ended with some light cardio. 6/25 was a total off day and 6/26 will be quads and calves.
Flat DB: 3 warms, 115's x 6, x 5, x 5
Slight Incline DB: 2 warms, 90's x 8, 85's x 8
Flat bar: 1 warm, 215 x 10, x 9 (drop set, 185 x 8, drop set, 135 x 9)
Incline Fly: 60's x 12, x 11
Close grip bench: 2 warms, 165 x 10, x 9, x 9 (drop set, 1 drop)
Reverse pressdown: 1 warm, 67.5 x 12, 77.5 x 11, x 10 (Drop set, 2 drops to failure)
1 arm rope: 27.5 x 10, x 9 (drop set, 1 drop to failure)
10 mins cardio
-Decided to switch the order of the days to give my knees a little added rest and really glad I did, as my knees feel 100% better and my chest and tri's got a sick pump. Upped the weights again and really felt strong throughout the workout. Everything felt solid and really looked full and tight during this session. Vascularity was a bit more noticeable and incorporating drop sets really helped me go all out on this session to help wrap up this routine. Ended with some light cardio. 6/25 was a total off day and 6/26 will be quads and calves.
Flat DB: 3 warms, 115's x 6, x 5, x 5
Slight Incline DB: 2 warms, 90's x 8, 85's x 8
Flat bar: 1 warm, 215 x 10, x 9 (drop set, 185 x 8, drop set, 135 x 9)
Incline Fly: 60's x 12, x 11
Close grip bench: 2 warms, 165 x 10, x 9, x 9 (drop set, 1 drop)
Reverse pressdown: 1 warm, 67.5 x 12, 77.5 x 11, x 10 (Drop set, 2 drops to failure)
1 arm rope: 27.5 x 10, x 9 (drop set, 1 drop to failure)
10 mins cardio
Friday, June 24, 2011
6/23
Delts and Biceps
-Great workout that yielded gains over last time around. Got a great pump in my delts and biceps and strength stayed pretty solid all the way through the workout. Presses improved and really made sureto focus on the contraction on my biceps movements. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.
DB press: 3 warms, 90's x 8, 90's x 8, 90's x 6
Cable laterals: 2 warms, 27.5 x 9, 22.5 x 11 (drop set, 1 drop)
Seated rear delt: 1 warm, 55's x 11, 60's x 10
super set w/ upright row: 1 warm, 100 x 12, 100 x 12
Hammer curl: 2 warm, 70's x 6, 70's x 6, 70's x 5
Close grip curl: 1 warm, 110 x 10, x 10, x 9
1 arm curl machine: 75 x 11, x 10 (drop set, 2 drops)
Ab work: 4 sets
-Great workout that yielded gains over last time around. Got a great pump in my delts and biceps and strength stayed pretty solid all the way through the workout. Presses improved and really made sureto focus on the contraction on my biceps movements. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.
DB press: 3 warms, 90's x 8, 90's x 8, 90's x 6
Cable laterals: 2 warms, 27.5 x 9, 22.5 x 11 (drop set, 1 drop)
Seated rear delt: 1 warm, 55's x 11, 60's x 10
super set w/ upright row: 1 warm, 100 x 12, 100 x 12
Hammer curl: 2 warm, 70's x 6, 70's x 6, 70's x 5
Close grip curl: 1 warm, 110 x 10, x 10, x 9
1 arm curl machine: 75 x 11, x 10 (drop set, 2 drops)
Ab work: 4 sets
Thursday, June 23, 2011
6/22
Back and Hams
Awesome workout that really pumped the back and fried my hamstrings. Made solid progress and really feel as though my hamstrings respond well to this program. Back seems to be tighter in certain spots and strength seems to be going up, and it stays consistent throughout the workout. Worked on the negatives on stiff legs a bit more so the weights were slightly lower. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 9, 305 x 8, 315 x 7 (drop set, 1 drop)
Rope pulldown: 1 warm, 180 x 8, 200 x 6, 200 x 5 (drop set, 2 drops)
Straight pulldown: 67.5 x 12, 72.5 x 11, 72.5 x 11 (Drop set, 2 drops)
Stiff leg bar: 295 x 11, x 11, x 11
Db leg curl: 2 warms, 55 x 11, 60 x 10, x 10
Ab work: 4 sets
Awesome workout that really pumped the back and fried my hamstrings. Made solid progress and really feel as though my hamstrings respond well to this program. Back seems to be tighter in certain spots and strength seems to be going up, and it stays consistent throughout the workout. Worked on the negatives on stiff legs a bit more so the weights were slightly lower. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 9, 305 x 8, 315 x 7 (drop set, 1 drop)
Rope pulldown: 1 warm, 180 x 8, 200 x 6, 200 x 5 (drop set, 2 drops)
Straight pulldown: 67.5 x 12, 72.5 x 11, 72.5 x 11 (Drop set, 2 drops)
Stiff leg bar: 295 x 11, x 11, x 11
Db leg curl: 2 warms, 55 x 11, 60 x 10, x 10
Ab work: 4 sets
Wednesday, June 22, 2011
6/21
Chest and Tri's
Awesome workout that left me really pumped and full. Moved through at a fast tempo and upped the weights on most movements. Strength was solid throughout and the pump was crazy. Chest was fried at the end and tri's were pumped til the hurt. Noticing that this program has really helped me focus on the long head of the triceps, one of my weaker points. Finished with some ab work and had one cheat meal today.
Flat DB: 3 warms, 110's x 6, 100's x 5, 105's x 6 (Drop set, 1 drop)
Slight in. DB: 2 warms, 85's x 9, 85's x 6
Flat bar: 1 warm, 215 x 8, 215 x 6 (drop set 185 x 6, drop set 135 x 9)
Incline Fly: 60's x 10, 60's x 9
Close grip press: 2 warms, 165 x 8, 165 x 7 (drop set, 145 x 10)
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope: 22.5 x 12, 22.5 x 10
Ab work: 4 sets
Awesome workout that left me really pumped and full. Moved through at a fast tempo and upped the weights on most movements. Strength was solid throughout and the pump was crazy. Chest was fried at the end and tri's were pumped til the hurt. Noticing that this program has really helped me focus on the long head of the triceps, one of my weaker points. Finished with some ab work and had one cheat meal today.
Flat DB: 3 warms, 110's x 6, 100's x 5, 105's x 6 (Drop set, 1 drop)
Slight in. DB: 2 warms, 85's x 9, 85's x 6
Flat bar: 1 warm, 215 x 8, 215 x 6 (drop set 185 x 6, drop set 135 x 9)
Incline Fly: 60's x 10, 60's x 9
Close grip press: 2 warms, 165 x 8, 165 x 7 (drop set, 145 x 10)
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope: 22.5 x 12, 22.5 x 10
Ab work: 4 sets
6/20
Quads and Calves
-Great workout that was a nice change of pace and really helped my knees feel a lot better. Went occluded on all movements and went for roughly double the rep range on all movements. The pump was insane and everything felt really good all the way through. Occluded on calves and that really burned them out lol. Finished with some light cardio. Weight is holding steady but I look a lot harder.
Leg press: 3 warms, 658 x 20, 708 x 18, x 18, x 17 (drop set, 2 drops)
Squats: 2 warms, 225 x 17, x 16, x 14 (drop set, 1 drop)
Leg extension: 135 x 18, x 18, x 15 (drop set, 3 drops)
Lunges: 65 x 16, x 16, x 13
Seated calf: 135 x 30, x 28, x 28, x 26, x 24
8 mins cardio (not occluded)
-Great workout that was a nice change of pace and really helped my knees feel a lot better. Went occluded on all movements and went for roughly double the rep range on all movements. The pump was insane and everything felt really good all the way through. Occluded on calves and that really burned them out lol. Finished with some light cardio. Weight is holding steady but I look a lot harder.
Leg press: 3 warms, 658 x 20, 708 x 18, x 18, x 17 (drop set, 2 drops)
Squats: 2 warms, 225 x 17, x 16, x 14 (drop set, 1 drop)
Leg extension: 135 x 18, x 18, x 15 (drop set, 3 drops)
Lunges: 65 x 16, x 16, x 13
Seated calf: 135 x 30, x 28, x 28, x 26, x 24
8 mins cardio (not occluded)
Sunday, June 19, 2011
6/18
Delts and Biceps
-Had a great session and definitely improved a lot over the first time around. Was able to get the Dumbbells up for the seated presses a lot easier due to a spotter so I was able to move the weight up quite a bit. Everything else felt great and shoulders felt really pumped up. Bicep work was solid and made gains. Moved at a fast tempo and finished up with some ab work. Had 2 cheat meals this week but weight is still about the same.
6/19 will be a total off day and legs will be done on 6/20
DB press: 3 warms, 80's x 10, 90's x 7, 90's x 5
Cable laterals: 2 warms, 27.5 x 8, 22.5 x 9 (drop set, 2 drops)
Seated rear delt: 1 warm, 45's x 10, 45's x 11
super setted w/ up. row: 1 warm, 100 x 10, 100 x 10
Hammer curl: 2 warms, 65's x 6, 70's x 6, 70's x 5 (drop set, 1 drop)
Close grip curl: 1 warm, 100 x 10, x 10, x 10
1 arm cable: 32.5 x 11, x 11
Ab work: 4 sets
-Had a great session and definitely improved a lot over the first time around. Was able to get the Dumbbells up for the seated presses a lot easier due to a spotter so I was able to move the weight up quite a bit. Everything else felt great and shoulders felt really pumped up. Bicep work was solid and made gains. Moved at a fast tempo and finished up with some ab work. Had 2 cheat meals this week but weight is still about the same.
6/19 will be a total off day and legs will be done on 6/20
DB press: 3 warms, 80's x 10, 90's x 7, 90's x 5
Cable laterals: 2 warms, 27.5 x 8, 22.5 x 9 (drop set, 2 drops)
Seated rear delt: 1 warm, 45's x 10, 45's x 11
super setted w/ up. row: 1 warm, 100 x 10, 100 x 10
Hammer curl: 2 warms, 65's x 6, 70's x 6, 70's x 5 (drop set, 1 drop)
Close grip curl: 1 warm, 100 x 10, x 10, x 10
1 arm cable: 32.5 x 11, x 11
Ab work: 4 sets
6/17
Back and Hams
-Great workout that built nicely on the previous session. Energy and tempo were high and everything felt pretty good. Noticing that my hams seem to really respond well to db leg curls. Back was really pumped and moved some great weights. Overall everything felt good, ended with some light cardio. Weight is still holding at 183.5 but definitely look and feel a little tighter, the extra carbs seem to be helping out.
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 10, 305 x 6, 310 x 5
Rope pulldown: 1 warm, 180 x 8, x 7, x 7 (drop set, 2 drops)
Straight arm pulldown: 57.5 x 12, 62.5 x 12, 67.5 x 10 (Drop set, 2 drops)
Stiff leg bar: 275 x 9, 305 x 8, 305 x 7
DB leg curl: 2 warms, 55's x 10, x 9, x 10
10 mins cardio
-Great workout that built nicely on the previous session. Energy and tempo were high and everything felt pretty good. Noticing that my hams seem to really respond well to db leg curls. Back was really pumped and moved some great weights. Overall everything felt good, ended with some light cardio. Weight is still holding at 183.5 but definitely look and feel a little tighter, the extra carbs seem to be helping out.
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 10, 305 x 6, 310 x 5
Rope pulldown: 1 warm, 180 x 8, x 7, x 7 (drop set, 2 drops)
Straight arm pulldown: 57.5 x 12, 62.5 x 12, 67.5 x 10 (Drop set, 2 drops)
Stiff leg bar: 275 x 9, 305 x 8, 305 x 7
DB leg curl: 2 warms, 55's x 10, x 9, x 10
10 mins cardio
Friday, June 17, 2011
6/16
Chest and Tri's
Great workout and solid progress over the last time around. Energy and tempo were high and really like this routine because of the pump I get in my upper chest. All movements felt awesome and triceps were fried at the end of the session. Really pleased with everything so far as my weight is steady but I'm tighter than I was a week ago. Ended with some ab work
Flat Db press: 3 warms, 105's x 7, 105's x 6, 105's x 5
Slight In. Db: 2 warms, 80's x 9, 80's x 8 (drop set, 1 drop)
Flat bar: 1 warm, 205 x 9, 215 x 7 (drop set: 185 x 6, drop set 2: 135 x 8)
In. Fly: 55's x 11, 55's x 9
Close grip bench: 1 warm, 165 x 8, x 7, 145 x 8 (Drop set, 1 drop)
Reverse pressdown: 1 warm, 57.5 x 12, 62.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope pressdown: 22.5 x 10, 22.5 x 10 (drop set, 2 drops)
Ab work: 4 sets
Great workout and solid progress over the last time around. Energy and tempo were high and really like this routine because of the pump I get in my upper chest. All movements felt awesome and triceps were fried at the end of the session. Really pleased with everything so far as my weight is steady but I'm tighter than I was a week ago. Ended with some ab work
Flat Db press: 3 warms, 105's x 7, 105's x 6, 105's x 5
Slight In. Db: 2 warms, 80's x 9, 80's x 8 (drop set, 1 drop)
Flat bar: 1 warm, 205 x 9, 215 x 7 (drop set: 185 x 6, drop set 2: 135 x 8)
In. Fly: 55's x 11, 55's x 9
Close grip bench: 1 warm, 165 x 8, x 7, 145 x 8 (Drop set, 1 drop)
Reverse pressdown: 1 warm, 57.5 x 12, 62.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope pressdown: 22.5 x 10, 22.5 x 10 (drop set, 2 drops)
Ab work: 4 sets
Thursday, June 16, 2011
6/15
Quads and Calves
Great workout that built on the last time. Really felt good all the way through the workout and strength stayed pretty consistent all the way through. Energy and tempo were high and got a great pump in my quads. Worked on controlling the lunges and and leg extensions and that really gave me such a great pump in my quads. Calves were fried from the high rep work, did this on a hack squat machine. Overall a great session, finished with some light cardio.
Leg press: 3 warms, 1108 x 10, x 10, x 9, x 8 (Drop set, 1 drop)
Squats: 2 warms, 315 x 8, 335 x 7, 335 x 6 (drop set, 1 drop)
Leg extension (3 second negative): 165 x 11, 175 x 10, 175 x 10 (drop set, 3 drops)
Lunges: 130 x 14, x 12, x 12
Calf on hack squat: 330 x 28, x 27, x 27, x 26, x 25 (drop set, 2 drops)
8 mins cardio
Great workout that built on the last time. Really felt good all the way through the workout and strength stayed pretty consistent all the way through. Energy and tempo were high and got a great pump in my quads. Worked on controlling the lunges and and leg extensions and that really gave me such a great pump in my quads. Calves were fried from the high rep work, did this on a hack squat machine. Overall a great session, finished with some light cardio.
Leg press: 3 warms, 1108 x 10, x 10, x 9, x 8 (Drop set, 1 drop)
Squats: 2 warms, 315 x 8, 335 x 7, 335 x 6 (drop set, 1 drop)
Leg extension (3 second negative): 165 x 11, 175 x 10, 175 x 10 (drop set, 3 drops)
Lunges: 130 x 14, x 12, x 12
Calf on hack squat: 330 x 28, x 27, x 27, x 26, x 25 (drop set, 2 drops)
8 mins cardio
Monday, June 13, 2011
6/12-6/13
6/12
Back and Hams
-Great session to lead off this part of the routine. Back and hams were really pumped and moved some solid weights. Really like barbell rows, probably one of my favorite back movements, and went heavy. Also liked the addition of straight arm pulldowns as I feel that this has definitely helped with lat width. Stiff leg deads and Db leg curls fried the hamstrings. Finished with cardio
Pull ups: 4 sets to failure
Bent over row: 2 warms, 275 x 8, 295 x 6, 305 x 5
Rope pulldown: 1 warm, 160 x 10, 180 x 8, 180 x 7
Str. arm pulldown: 57.5 x 11, x 11, x 11 (drop set, 3 drops)
Stiff leg bar deads: 225 x 12, 275 x 11, x 295 x 9
Db leg curl: 2 warms, 45 x 10, 55 x 8, 55 x 7 (drop set, 1 drop)
10 mins cardio
6/13
Delts and biceps
Awesome session to close out the first leg of the routine. Solid workout that fully pumped my shoulders and biceps. Love the supersets as they really pump up my shoulders and a little bit of my traps. Made sure form was good and controlled and moved some decent poundages. Overall everything felt great all the way through. Finished up with some ab work.
Db press: 3 warms, 80's x 8, 85's x 5, 80's x 6 (drop set, 1 drop)
Cable lateral: 2 warms, 25 x 10, 25 x 11 (drop set, 2 drops)
Seated rear delt: 1 warm, 35's x 12, 40's x 10
super setted with up. row: 1 warm, 90 x 12, 90 x 11
Hammer curl: 2 warms, 65's x 6, 65's x 5, 65's x 5 (drop set, 2 drops)
Close curl: 1 warm, 90 x 10, 100 x 9, 100 x 8
1 arm cable: 27.5 x 12, 32.5 x 10
Ab work: 4 sets
Back and Hams
-Great session to lead off this part of the routine. Back and hams were really pumped and moved some solid weights. Really like barbell rows, probably one of my favorite back movements, and went heavy. Also liked the addition of straight arm pulldowns as I feel that this has definitely helped with lat width. Stiff leg deads and Db leg curls fried the hamstrings. Finished with cardio
Pull ups: 4 sets to failure
Bent over row: 2 warms, 275 x 8, 295 x 6, 305 x 5
Rope pulldown: 1 warm, 160 x 10, 180 x 8, 180 x 7
Str. arm pulldown: 57.5 x 11, x 11, x 11 (drop set, 3 drops)
Stiff leg bar deads: 225 x 12, 275 x 11, x 295 x 9
Db leg curl: 2 warms, 45 x 10, 55 x 8, 55 x 7 (drop set, 1 drop)
10 mins cardio
6/13
Delts and biceps
Awesome session to close out the first leg of the routine. Solid workout that fully pumped my shoulders and biceps. Love the supersets as they really pump up my shoulders and a little bit of my traps. Made sure form was good and controlled and moved some decent poundages. Overall everything felt great all the way through. Finished up with some ab work.
Db press: 3 warms, 80's x 8, 85's x 5, 80's x 6 (drop set, 1 drop)
Cable lateral: 2 warms, 25 x 10, 25 x 11 (drop set, 2 drops)
Seated rear delt: 1 warm, 35's x 12, 40's x 10
super setted with up. row: 1 warm, 90 x 12, 90 x 11
Hammer curl: 2 warms, 65's x 6, 65's x 5, 65's x 5 (drop set, 2 drops)
Close curl: 1 warm, 90 x 10, 100 x 9, 100 x 8
1 arm cable: 27.5 x 12, 32.5 x 10
Ab work: 4 sets
Sunday, June 12, 2011
6/11
Chest and Triceps
-Great workout to start off being at home for the summer. Chest was really pumped and tri's were too. Everything felt awesome and my strength and endurance has definitely increased. Tempo was pretty high and moved some solid weights. Triceps were really pumped and vascular, felt really great. Overall just another solid session. Ended with some ab work
Flat db: 3 warms, 95's x 8, 105's x 6, 105's x 5
Slight incl. db: 2 warms, 80's x 8, 80's x 7 (drop set, 1 drop)
Flat bar w/ drops: 1 warm, 205 x 10 (1 drop set), 215 x 7 (drop set, 2 drops)
Incline fly: 50's x 12, 50's x 11
Close press: 2 warms, 165 x 6, 135 x 11, 135 x 10 (drop set, 1 drop)
Reverse pressdown: 1 warm, 45 x 12, 52.5 x 11, 52.5 x 10 (Drop set, 2 drops)
1 arm rope: 20 x 11, 22.5 x 10 (drop set, 1 drop)
Ab work: 4 sets
-Great workout to start off being at home for the summer. Chest was really pumped and tri's were too. Everything felt awesome and my strength and endurance has definitely increased. Tempo was pretty high and moved some solid weights. Triceps were really pumped and vascular, felt really great. Overall just another solid session. Ended with some ab work
Flat db: 3 warms, 95's x 8, 105's x 6, 105's x 5
Slight incl. db: 2 warms, 80's x 8, 80's x 7 (drop set, 1 drop)
Flat bar w/ drops: 1 warm, 205 x 10 (1 drop set), 215 x 7 (drop set, 2 drops)
Incline fly: 50's x 12, 50's x 11
Close press: 2 warms, 165 x 6, 135 x 11, 135 x 10 (drop set, 1 drop)
Reverse pressdown: 1 warm, 45 x 12, 52.5 x 11, 52.5 x 10 (Drop set, 2 drops)
1 arm rope: 20 x 11, 22.5 x 10 (drop set, 1 drop)
Ab work: 4 sets
Saturday, June 11, 2011
6/8-6/9
Update now that school's out!
6/8
Delts and Biceps
-Solid workout to end the routine. Improved on all movements and got a great pump in my shoulders and biceps. Like this routine since I feel like it's added width to my frame. Strength felt solid the whole way through and everything felt good. Added in negatives o the cable curl and lowered the weight slightly just for a little change up. Overall I was pleased with the workout. Finished up with some ab work.
DB Laterals: 2 warms, 65's x 9, 65's x 8, 65's x 8 (Drop set, 2 drops)
High Incline DB: 2 warms, 95's x 8, 95's x 8
Upright cable row: 1 warm, 87.5 x 10, 87.5 x 9, 87.5 x 8, 87.5 x 8
In db curl: 2 warms, 50's x 6, 55's x 5, 55's x 5 (drop set, 1 drop)
Cable curl (3 second negatives): 1 warm, 72.5 x 10, 77.5 x 8 (drop set, 2 drops)
1 arm preacher machine: 55 x 12, 55 x 11 (drop set, 1 drop)
Ab work: 4 sets
6/9
Quads and Calves
-Good workout to start the new routine off right. Felt a little tired today probably due to studying for finals and such, and allergies aren't helping. But still moved some great weights and moved at a fast tempo. Made sure the workout was intense. Squats were lower in weight due to fatigue but my quads were so pumped after the first two movements. Knees were a little sore but once I got going they felt great. Overall a solid workout. Finished with some cardio
Leg press: 3 warms, 1028 x 10, x 10, 1078 x 9, x 10
Squats: 2 warms, 315 x 8, 335 x 7, 365 x 6 (drop set, 2 drops)
Leg extension: 195 x 10, 195 x 10, 195 x 10 (Drop set, 2 drops)
Lunge walking: 135 x 12, 135 x 12, 135 x 11
Calf press on leg press: 648 x 28, 28, 27, 27, 26 (Drop set, 1 drop)
15 mins cardio
6/10 was an off day due to 2 final exams. Now onto the summer...time to grow
6/8
Delts and Biceps
-Solid workout to end the routine. Improved on all movements and got a great pump in my shoulders and biceps. Like this routine since I feel like it's added width to my frame. Strength felt solid the whole way through and everything felt good. Added in negatives o the cable curl and lowered the weight slightly just for a little change up. Overall I was pleased with the workout. Finished up with some ab work.
DB Laterals: 2 warms, 65's x 9, 65's x 8, 65's x 8 (Drop set, 2 drops)
High Incline DB: 2 warms, 95's x 8, 95's x 8
Upright cable row: 1 warm, 87.5 x 10, 87.5 x 9, 87.5 x 8, 87.5 x 8
In db curl: 2 warms, 50's x 6, 55's x 5, 55's x 5 (drop set, 1 drop)
Cable curl (3 second negatives): 1 warm, 72.5 x 10, 77.5 x 8 (drop set, 2 drops)
1 arm preacher machine: 55 x 12, 55 x 11 (drop set, 1 drop)
Ab work: 4 sets
6/9
Quads and Calves
-Good workout to start the new routine off right. Felt a little tired today probably due to studying for finals and such, and allergies aren't helping. But still moved some great weights and moved at a fast tempo. Made sure the workout was intense. Squats were lower in weight due to fatigue but my quads were so pumped after the first two movements. Knees were a little sore but once I got going they felt great. Overall a solid workout. Finished with some cardio
Leg press: 3 warms, 1028 x 10, x 10, 1078 x 9, x 10
Squats: 2 warms, 315 x 8, 335 x 7, 365 x 6 (drop set, 2 drops)
Leg extension: 195 x 10, 195 x 10, 195 x 10 (Drop set, 2 drops)
Lunge walking: 135 x 12, 135 x 12, 135 x 11
Calf press on leg press: 648 x 28, 28, 27, 27, 26 (Drop set, 1 drop)
15 mins cardio
6/10 was an off day due to 2 final exams. Now onto the summer...time to grow
Wednesday, June 8, 2011
6/6
Back and Hams
-Delayed due to finals. Was a solid workout and ended it by making gains on pretty much every movement. Back was pumped and hamstrings felt really full after the workout. Strength has definitely increased and I'm pleased with this. Weight is at 183.5 and is steady, 1/2 pound up from before. Finished up with cardio at the end. Yesterday was an off day due to finals.
Lat pulldown underhand: 3 warms, 240 x 7, 250 x 5, 250 x 5 (drop set, 2 drops)
Hammer strength row: 2 warms, 450 x 9, 450 x 10, 450 x 9
Close row: 210 x 12, 210 x 11, 210 x 11 (drop set, 1 drop)
DB deads: 100's x 12, 100's x 10
Good mornings: 185 x 12, 195 x 10, 205 x 10
Glute ham: 3 sets to failure
15 mins cardio
-Delayed due to finals. Was a solid workout and ended it by making gains on pretty much every movement. Back was pumped and hamstrings felt really full after the workout. Strength has definitely increased and I'm pleased with this. Weight is at 183.5 and is steady, 1/2 pound up from before. Finished up with cardio at the end. Yesterday was an off day due to finals.
Lat pulldown underhand: 3 warms, 240 x 7, 250 x 5, 250 x 5 (drop set, 2 drops)
Hammer strength row: 2 warms, 450 x 9, 450 x 10, 450 x 9
Close row: 210 x 12, 210 x 11, 210 x 11 (drop set, 1 drop)
DB deads: 100's x 12, 100's x 10
Good mornings: 185 x 12, 195 x 10, 205 x 10
Glute ham: 3 sets to failure
15 mins cardio
Sunday, June 5, 2011
6/3 - 6/5
Catch up time
6/3
Quads and Calves
-Great workout to finish off this leg of the routine. Really went heavy on squats and hacks, and made good use of occlusion on sissy squats. Quads were burning and fully pumped by the end of the workout. Strength was consistent and everything felt solid. Calves got a great pump too. Finished up with cardio
Squats: 3 warms, 385 x 8, 405 x 6, 415 x 5, 425 x 4
Barbell hack squat: 2 warms, 275 x 9, 285 x 8
Sissy squats, occluded: 22, 20, 18, 15
Lunge: 155 x 12, 165 x 11, 165 x 11
Standing Calf: 315 x 20, x 18, x 18, x 16, x 14 (drop set, 2 drops)
8 mins cardio
6/5
Chest and Tri's
-Awesome workout to finish off this section of the routine. Chest was really pumped and arms were too. Strength increased over the last session so I'm definitely pleased. Strength was consistent throughout although I was dead tired on my sets of bar extensions. Still got a great squeeze and pump though. Everything felt awesome. Finished up with ab work
Slight incline bar: 3 warms, 215 x 8, 225 x 5, 225 x 5 (drop set, 1 drop)
Incline DB: 2 warms, 95's x 9, 95's x 7
Pec deck: 1 warm, 165 x 11, 165 x 9, 155 x 11 (drop set, 3 drops)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, 62.5 x 10 (drop set, 1 drop)
Lying bar extension: 75 x 9, 75 x 8 (drop set, 1 drop)
Ab work: 5 sets
6/3
Quads and Calves
-Great workout to finish off this leg of the routine. Really went heavy on squats and hacks, and made good use of occlusion on sissy squats. Quads were burning and fully pumped by the end of the workout. Strength was consistent and everything felt solid. Calves got a great pump too. Finished up with cardio
Squats: 3 warms, 385 x 8, 405 x 6, 415 x 5, 425 x 4
Barbell hack squat: 2 warms, 275 x 9, 285 x 8
Sissy squats, occluded: 22, 20, 18, 15
Lunge: 155 x 12, 165 x 11, 165 x 11
Standing Calf: 315 x 20, x 18, x 18, x 16, x 14 (drop set, 2 drops)
8 mins cardio
6/5
Chest and Tri's
-Awesome workout to finish off this section of the routine. Chest was really pumped and arms were too. Strength increased over the last session so I'm definitely pleased. Strength was consistent throughout although I was dead tired on my sets of bar extensions. Still got a great squeeze and pump though. Everything felt awesome. Finished up with ab work
Slight incline bar: 3 warms, 215 x 8, 225 x 5, 225 x 5 (drop set, 1 drop)
Incline DB: 2 warms, 95's x 9, 95's x 7
Pec deck: 1 warm, 165 x 11, 165 x 9, 155 x 11 (drop set, 3 drops)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, 62.5 x 10 (drop set, 1 drop)
Lying bar extension: 75 x 9, 75 x 8 (drop set, 1 drop)
Ab work: 5 sets
Thursday, June 2, 2011
6/2
Delts and Biceps
-Great session that moved at a fast tempo and really pumped my shoulders and arms. Strength was great and held steady throughout the workout. Scaled back on incline DB curls to work on the eccentric part of the movement and form, but only dropped a little bit weight wise. Everything else was an improvement over last time, even if only minimal. Overall everything felt solid. Body weight remains the same. Finished up with some ab work
Db laterals: 2 warms, 65's x 8, 65's x 8, 65's x 8 (drop set, 2 drops)
High In. Db press: 2 warms, 95's x 8, 95's x 6
Cable upright row: 1 warm, 72.5 x 12, 80 x 10, 85 x 9, 85 x 9 (drop set, 2 drops)
In. DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 5 (drop set, 1 drop)
Cable curl: 1 warm, 77.5 x 10, 85 x 9, 85 x 7 (drop set, 2 drops)
1 arm preacher machine: 50 x 12, 50 x 11 (drop set, 1 drop)
Ab work: 5 sets
-Great session that moved at a fast tempo and really pumped my shoulders and arms. Strength was great and held steady throughout the workout. Scaled back on incline DB curls to work on the eccentric part of the movement and form, but only dropped a little bit weight wise. Everything else was an improvement over last time, even if only minimal. Overall everything felt solid. Body weight remains the same. Finished up with some ab work
Db laterals: 2 warms, 65's x 8, 65's x 8, 65's x 8 (drop set, 2 drops)
High In. Db press: 2 warms, 95's x 8, 95's x 6
Cable upright row: 1 warm, 72.5 x 12, 80 x 10, 85 x 9, 85 x 9 (drop set, 2 drops)
In. DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 5 (drop set, 1 drop)
Cable curl: 1 warm, 77.5 x 10, 85 x 9, 85 x 7 (drop set, 2 drops)
1 arm preacher machine: 50 x 12, 50 x 11 (drop set, 1 drop)
Ab work: 5 sets
6/1
Back and Hams
-Awesome workout and really killed it. Moved some good weights and moved at a fast tempo. Back was really pumped today, looked really full. Hamstrings seem to be responding well to this program. Good mornings and glute hams are definitely becoming my 2 favorite hammy exercises. Noticing I last a lot longer on the glute hams too. All my back movements were solid. Overall strength was consistent throughout and I feel really good. Finished with some light cardio at the end.
Pulldown underhand: 3 warms, 240 x 7, 240 x 7, 240 x 6 (drop set, 2 drops)
Hammer strength row: 2 warms, 450 x 8, 450 x 9, 450 x 8
DB deads: 2 warms, 100's x 11, 100's x 10
Close row, low: 200 x 12, 220 x 10, 220 x 9 (drop set, 1 drop)
Good mornings: 165 x 12, 185 x 12, 185 x 11
Glute ham: 3 sets to failure
8 mins. cardio
-Awesome workout and really killed it. Moved some good weights and moved at a fast tempo. Back was really pumped today, looked really full. Hamstrings seem to be responding well to this program. Good mornings and glute hams are definitely becoming my 2 favorite hammy exercises. Noticing I last a lot longer on the glute hams too. All my back movements were solid. Overall strength was consistent throughout and I feel really good. Finished with some light cardio at the end.
Pulldown underhand: 3 warms, 240 x 7, 240 x 7, 240 x 6 (drop set, 2 drops)
Hammer strength row: 2 warms, 450 x 8, 450 x 9, 450 x 8
DB deads: 2 warms, 100's x 11, 100's x 10
Close row, low: 200 x 12, 220 x 10, 220 x 9 (drop set, 1 drop)
Good mornings: 165 x 12, 185 x 12, 185 x 11
Glute ham: 3 sets to failure
8 mins. cardio
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