Wed 29th, chest+arms, HIT done on Tues the 28th

Flat Db press- 3 sets 5,6,6 85,85,85
InclineDb press- 3 sets 80,85,80, 8,9,10
Flat Db fly- 3 sets- 10,11,12 60,55,55
Incline Db curl- 2/D- 6,5 50,45
Close grip- 2/D- 175,765 9,8
Db preacher curl- ss 3 12,11,10 40,35,30
Standing curls with curling bar- ss 3 12,11,10 80,75,70

Should have asked prior to heading to the gym, but the last 2 exercises were changed due to not understanding what the Con curl, or the Db KB sequences were?

Wow, it has been a ROUGH week, and believe it was from a possible flu bug. Still doing what needs to be done though. Joe, at what point in the diet (if any) should I just feel exhausted all the time?

Mon 10/27 Legs

Press- 9,8,9 3 sets 260,360,360
Stiff leg- 3sets 8,8,9 175,165,165
Squat chains- 3 sets 15,12,10 135 with chains
Db leg curl- 3 sets 10,10,10 25lbs
Calf raise- 3 sets 15,16,15 150 for all 3 sets


Did HIT Tues morning, and felt better good. Yesterday was rough in regards to energy. Not sure what the problem was, but got through the workout.

Sun,10/26 Chest and Arms

Db Incline- 3 sets 85,90,90 5,5,5
Cheat dips/chains- 4 sets 5,5,5,4
Flat Bench- 3 sets- 175,225,225 10,10,9
Barbell curl- 2/D- 135,125 5,5
Tri pushdown- 2/D- 5,5 entire stack,195
Rope curl- ss-3 sets- 140,110,95 10,10,10
Db ext- 3 sets- 90,80,80

Good workout for the most part, but still strong and making progress. No changes in diet, and will be following the 3rd tier of the workout scheme next workout.

Fri, 10/25 shoulders and back

Lat Pullover- 3 sets 5,5,5 140,160,160
Deads with bar- 3 sets 225, 225,225
Db bench row- 2 sets- 10,12 120,110
Up right row- 3 sets- 70,70,70 8,9,10
Side lateral up/down- 3 sets 6,6,6 25,25,25
Abs on machine- 3 sets 15,15,20


HIT was done on Sat morning after warmup. Deads are done without much weight these days. Slight lower back problems, so better safe than sorry for now. Weight was 188-189, and waist size the same 30-31.

Chest/Arms for Wed,10/22

Db incline 3 sets 85,95,90 5,5,5
Chest dips with chains- 4 sets 5,5,5,5
Flat Bench- 3 sets- 185,225,225 10,10,10
Barbell Curl 2/D- 135/95
Tri Pressdown 2/D- 5,5- Entire stack,185
Rope curls ss- 3 sets- 130,110,95, 10,10,10
Db ext- 3 sets- 90,85,80

Felt a bit off yesterday, but still managed to have a descent workout anyway. Toughest part of the prep is going to be patience without the process. The show seems so far out, but in reality it really is not.

Chest/Arms for Wed,10/22

Legs Mon,10/20

Leg press- 3 sets- 8,8,8 270,360,360
Stiff leg- 3 sets- 8,7,8 165,175,165
Squat chain 3 sets- 12,15,10 145 with chain
Db leg curl 3 sets- 10,10,10 25 lbs
calf raise 3 sets- 16,15,16 150,140,150

HIT was done today, Tues the 21st as well. Feeling strong, and definitely the best I've looked in regards to lean body mass to date.

Sat 10/18 Chest/Arms

Incline Db -3 sets 85,95,95-5,5,6
Chest dips/chains- 4 sets- 5,5,5
Flat Bench- 3 sets- 185,225,225 - 11,10,10
Barbell Curl- 2/D- 135,115
Tri Pressdown- 2/D 5,5- Entire stack, then 185
Rope curls- SS- 3 sets 130,110,90 10,10,12
Db ext ss- 3 sets- 90,85,70- 10,10,12

HIT was done on Sun 10/19. Refeeds on chest+Arm days, and diet followed per request.

Fri,17/10 Back and Shoulders

Lat pull under- 3 sets 8,8,8 165,185,195
T-Bar- 2 10,10,10 195,205
Rope Pulldown- 2 11,11 90,90
Db press- 3- 85,85,85 6,6,6
Front raise- ss 3 sets- 10,10,10 35,30,25
Seated side ss 3 sets- 10,10,10, 40,35,30
Abs- 3 on ball with 45lb plate for 20,20,20

Weight is 189-190, and waist is 30 inches. Very, very pleased about the loss of fat without losing any size at all. Will blog my last workout for the week tomorrow! Last cardio session to be done tomorrow.

Chest+Arms for Tues,10/14

Slight Incline Db press- 3 sets 85,95,95, for 5 reps each
Chest Dips with chains- 4 sets- 5,5,4,5
Flat Bench- 3 sets- 10,11,100- 175,225,225
Barbell Curl- 2/D- 135,115
Tri pressdown- 2/D- 6,5
Rope Curls- SS- 3 sets 130,110,95
Db ext SS- 3 sets- 90,85,75

HIT was done the morning of Wed 10/15.

Legs+Calves 10/13 Mon

Leg Press-3 sets 6,8,8 295,315,315
Stiff leg Bar- 3 sets 7,8,8 155,165,165
Squat chain- 3 sets 10,15,12 135 + Chain
Db Leg curl- 3 sets 10,10,10
Calf Raise- 3 sets 15,16,15 150,175,185

Chest+Arms Sun,10/12

Slight Incline Db press- 3 sets of 5 85,90,95
Chest Dips Chains- 4 sets 5,6,5,4
Flat Bench- 3 sets- 10,11,10 185,225,225
Barbell Curl- 2/D- 125,115
Tricep Pressdown- 2/D 5,6 entire stack
Rope Curl- ss 3 120,110,95
Db ext ss- 3 - 80,75,70

Strength is still high, and doing well.

10/10 Back/Shoulders

Lat pull under-3 sets 6,7,8- 145,155,185
T Bar- 2 Sets- 9,10- 185,195
Rope Pulldowns- 2 sets- 10,11- 70,90
Db press- 3 sets- 80-80-80 5,6,5
Front raise SS 3 sets- 10 reps 40,35,30
Seated Side raise SS- 3- 12,11,10 35,30,25
Abs- 3 sets 20,18,18 Weighted on machine

Cardio done Sat AM- HIT- Diet per normal workout days.
Feeling strong, and trying not to let the loss weight get to me (mind games). Weighed in at 190, down a few lbs. Waist size was 31-30, and can tell a difference. Will start the new set of workouts this coming week as well.

Wed,10/08 Chest+Arms

Flat Bench- 3 sets- 185,225,225 all 5 sets
Incline Db Press- 3 sets 9,10,10,- 100,100,110
Incline Fly Db- 2 sets- 10,12- 65,70
Cable Curls 2 sets- 8,9- 75,85
Rope pressdown- 2 sets- 8,10- 100,95
Hammer Curls- SS 3 sets- 10,10,10- 70,65,60
Dips SS 3 sets- 12,10,10

Never been very strong on dips, but strength should get better.

Mon,10/06 Legs+Calves

Extensions- 3 sets 40,60,70
Squats 3/D- 175,165,155 for 5 reps
Leg curl- 2/D 120,110
Bar Lunge- 2 sets- 135 for 10 reps each set
Calf Raise- 3 sets with 130 for 20 reps

*Also cardio done on Tues,10/07, and diet has been on point.

Sun,10/05 Chest/Arms

Flat bench-3 sets- 6,5,5,-175,225,225
Incline Db press 3 sets- 9,10,10-100,110,110
Uncline Fly Db- 2 sets- 10.11- 65,70
Cable curl- 2 sets- 9,10- 70,65
Rope Pressdown- 2 sets- 9,10- 95,95
Hammer Curl- SS 3 sets- 12,12,12 - 70,65,60
Dips- 3 sets SS- 12,11,10