Mon,12/29-- Legs

Hack- 180lbs,230 for 3 sets- 8,6,6,6
Squat- 225-2 sets- 9,10
Sissy- no extra weight yet, due to being new to exercise- 4 sets- 16,18,15,15
Bar Lunge- 135 for 3 sets 10,12,12
Calf-Db- 65lbs for 5 sets 15-20 reps

Still no issues, and cutting through the workouts!

Sun,12/28- Shoulders+Triceps

Bar Press- 155, then 165 for 3 sets- 6 reps each set
Seated Side laterals- 25 lbs- 9,10,10
Front Raises- 30lbs 11,12,12
Tri Press- 150,160 for 2 sets- 10 reps each set
DB ext- 50lbs- 10,11,11

HIT performed on Sat with no problems!

Back+Hams-Fri,12/26

Pull Over- 95,90,90- 6,6,6
Deads- 295,295,275,275- 6,6,7,6
Bench Row- 115 for 8 for two sets
Straight Arm Pulldown- 75- 12,12,12
Leg Curl- 120- 9,8

No issues regarding the training these days. No noticeable strength loss, and being careful not to injure myself as well!

Weight was 179 (2 lbs down from last week), and the waist size measured upon waking up was 28. thanks

12/25 Chest+Bi's

4 RDB- 95,95,80,85- 6,6,6,6
Flat Bar- 225,235- 8,7
Chest Dips- 8,8,8,7
Bar Curl- 125-5, 115-6
Rope Curl- 170-10 Twice

Feeling strong yesterday dispite being tired! Have a great Holiday Joe, and stay away from the gravy and pie!

Legs Mon,12/22

Leg Ext-110,120- 10,10
Front Squats- 135,155,225,225- 6,6,7,6
Sumo Squats- 185,195,225- 10,9,10
Step Ups- 3 sets- 10,9,10
Calf Singles- 5 sets- 15-20

HIT done today Tues,12/23 with extra intervals!

Shoulders+Triceps Sat,12/20

Shoulder Press- 165-6 twice, 155 for 6 twice
Seated Side Laterals- 25lb Db- 10,10,8
Front Raise- 25 lb Db- 12,12,12
Tri press- 160-10,10,10
Db Ext- 40lb Db 11,11,11

Weight was 181, and waist measured 28 1/2 inches at this point (done in the morning).

Thurs,12/18---Back+Hams

Lat Pull Over- 90,95,90--7,8,6
Deads- 275,295,295,285--9,6,6,6 (never been strong on these)
Bench Row- 110,115,120--6,8,6
Straight Arm Pulldown- 75--11,10,12 (lightened the weight for better form)
Leg Curl- 120-8 twice, 110-8

Amazing what eating and not overdoing cardio does to the pre-contest routine. Not used to feeling normal while dieting (thought you had to be hungry all the time, and tired). Anyway, should be interesting to see the total package come the big dance!

Chest+Biceps Wed,11/17

4 RDB- 90,95,85,85-6,6,7,6
Flat Bar- 225 twice-8,7
Chest Dips- 8,9,88
Bar Curl- 115-5,125-5 (have always been strong in relation to curling exercises etc)
Rope Curl- 170-10 twice, 165-9

No issues pertaining to the workout yesterday! HIT was done this morning (Thurs,11/18)!

Legs Tues,11/16

Leg Extentions- 115,120- 10,10
Front Squats- 135,165,155,225- 7,6,7,6
Sumo Squats- 195,185,225- 10,10,10
Step ups- 3 sets 10 reps each set
Calf singles- 5 sets 20 reps each

Good workout yesterday for sure! Went a bit higher on reps in regards to calves as well!

Sun,11/13 Shoulders+triceps

Bar Press- 155-6,165-6, 155-7 twice
Seated Side Laterals- 25lbs 8,10,10
Front Raise- 35's 10,12,11
Tri Press- 155-10,9,8
Db Ext- 40lbs-10,11,11

Hit performed with the extra intervals added, done on Mon,11/14!

Back and Hams Fri,12/13

Lat puller over- 90lbs for 6,8,7
Deads- 285- 6, 295-6, 295-6, 275- 8
Bench Row- 115-6,110-8,110-10
Straight Arms Pulldown- 100-10,12,11
Leg Curl- 110-10, 120-8 twice

Weight was 183, and waist has not really budged (29 inches when wrapped around upper portion of stomach). HIT was done morning of the the 14th as well!

Wed,11/10 Chest+Biceps

4 rDB- 85,90,90,85 7,7,6,7
Flat Bar- 215 for 8, 225 for 8
Chest Dip- 7,7,8,8 (not very strong on these)
Bar Curl- 120 for 5, 125 for 5
Rope Curl- 165 for 10,170 for 9 and 170 for 8

No decline in strength which is a good sign obviously! Just trying to stay patient in regards to show!

Legs Tues,11/9

Leg ext- 110-10 reps, 120-10 reps
Front Squat- 135,145,145,135 7,6,6,7
Sumo Squat- 185,195,225 10,10,10
Step ups- 3 sets on high placed box for 10 reps each
Calf Singles- 5 sets 15- 20 reps

HIT done Tues morning, diet is on point as well!

Chest+Bi's Sun,11/7

4 rDb- 60lbs 6,8,7,8
Flat Bar- 2 sets with 225 for 8 twice
Chest Dips- 4 sets of 6,8,6,6
Bar curl- 115 for 5 then 125 for 5,115 for 5
Rope Curl- 3 sets 165 8,10,9

Strong workout yesterday for the most part! Not sure the 4r dumbell movement was correctly perfored. Can you describe how you want me to do this Joe? Took some pics Friday just to check progress, and was happy with the results. Seem to be looking bigger in regards to my arms and shoulders. Also noticed that the fat on lower back keeps getting smaller each time I views the shots every 2-3 weeks!

For me the legs come in first, and then the last areas to get lean are the lower abs, and the side upper back-lower.

Fri,12/5 Back+Shoulders

Pull ups- 4 sets 10,12,12,12
Seated Cable row- Entire stack 8,8,9
Db row- 130 9,10
Push/Db stand- 40lbs 6,8,8
Side ups- 11,11,12
Abs- 20,20,20

The next back routine will be in conjunction to the new workout plan! Weight was 184, and waist was 29 today. Am impressed with the progress made thus far for sure, and hope to strip off as much fat as possible in the next 3 months with minimal muscle loss. HIT was done this morning (Sat,11/6) as well.

Chest Wed,12/3

Flat barbell press- 5,5,5 175,225,225
Db Incline fly- 60,65 11,12
Cable curl- stack for 10,10
Rope pulldowns- 9,10 170,170
Hammer curls- ss 11,10,12 75,70,75
Dips- ss 9,9,10

The workout schedule will be completed after this week. Just wanted to let you know the status regarding the training outline!

Legs Tues,12/02

Leg Ext - 70,110,110 11,10,10

Front Squat- 6,5,5 135,145,165

Stiff leg trap bar- 10,10,8 155,150,150+bar

Sumo Squat with db's- 10,11,12 90,95,95

Calves- 15,15,20 150,170,180



HIT performed yesterday the 1st, diet has been on point since the start of program as well!

Sun,11/30 Chest/Arms

Bench press- 185,225,225 5,5,5
Incline Db press- 90,90,80 9,10,9
Incline Fly Db- 12,11 65,60
Cable curls- entire stack 10,10
Rope pulldowns- 160,170 10,9
Hammer Curls- ss 10,11,12 70,75,70
Dips to failure- 10,9,9 ss

Was strong yesterday, and looking foward to what the end holds!