Mon, 03/20 Chest and Biceps

1 R DB- 90 lb for 4 sets of 9
3 R DB- 90 lbs for 3 sets of 9
Incline Flyes- 65 lbs for 3 sets of 10
Hammers- 75 lbs for 3 sets of 9,9,8
Close grip curls- 100 lbs for 3 sets of 10

Shoulders Sat,03/28

DB presses- 90,90,90,85 for 9,9,9,9
Upright Rows- 95 lbs for 3 sets of 8
Rear Delts- 30lbs for 3 sets of 10
Bar Ext- 70 lbs for 8,8,9
DB KB- 75 lbs for 3 sets of 11

Have not lost any strength, and happy with this workout overall!

Back and Hams done on Fri,03/27.

Pull ups- 4 sets of 13,13,12,12
Rows- 225 for 3 sets of 8
Rope Pulldowns- 160 lbs for 3 sets of 12
Stiff leg deads- 200,200,195 for 6 reps
DB Ham Curl- 50 lbs for sets of 12

Weight was 169, and waist was 125!

Chest and Biceps Wed,03/25

1 R DB- 90 lbs for 4 sets of 9
3 R DB- 90 lbs for 3 sets of 9
Incline Flys- 65 lbs for 10,10,9
Hammers- 75 lbs for 3 sets of 8
Close Curls- 105 lbs for 3 sets of 10


Good workout today, and did HIT yesterday!

Legs Mon,03/23

Extensions- 150 for 11, then 140 for 12
Squat- 225 for 4 sets of 8,8,8,9
Presses- 400 lbs for 3 sets of 9,8,8
Lunges- 135 for 3 sets of 9,10,10
Calves- Did 2 sets of high reps, then a set of low reps

Shoulders+Biceps done Sat,03/21

Db presses- 90,85,85,90 for 8,8,9,8
Upright rows- 95 lbs for 8,8,9
Rear delts- 30 lbs for 9,10,10
Bar Ext- 70 lbs 8,9,8
Db KB- 75 lbs for 11,10,10

Another strong workout to end the week! HIT was done a total of three sessions this week as well. Definitely getting leaner, and only have three more weeks until the show at this point!

Legs done on Wed,03/18

Extensions- 150 for 10, then 140 for 12
Squat- 225 for 4 sets of 8
Presses- 400 lbs for 3 sets of 8 reps
Lunges- 135 lbs for 3 sets of 10
Calves- did high reps, and a set of low reps to mix it up

HIT was done yesterday, and feeling good at this point regarding engergy levels! Only concern is the fat on my lower back seems to still be an issue. Still have the 2 1/2 weeks to render the problem, and feel it can be done. Did not count the third week due to being peak week. From the front it appears that everything looks really good! thanks

Mon, 03/16- Chest+Biceps

1 R Db- 90 lbs 4 sets of 9,9,8,8
3 R Db- 85,90,90 for 10,9,9
Incline Fly- 65 lbs- for 3 sets 9,9,9
Hammer Curls- 70,75,75 for 6,8,9
Close Curls- 10,10,10 with 100 lbs

Best workout since getting back in the gym! Less joint pain, and overall feeling a bit stronger as well! Peak week is less than three weeks away, and just trying to get as lean as possible prior to that time. thanks

Mon, 03/16- Chest+Biceps

Sat, 03/14 - Legs

Extension- 140 lbs for 2 sets of 12
Squat- 225 for 4 sets of 7,7,8,8
Presses- 400 for 3 sets of 6 (felt a bit tight and weak on these)
Lunge- 145 lbs for 3 sets of 9
Calves- 4 sets for each side using reps in the 15-20 range

Not my best leg workout to date, but legs were feeling a bit sore and weak going into session. This, from the post-use of drug, but much better since last week etc! thanks

Sat, 03,14

Fri,03/13 Shoulders and Biceps

DB presses- 85,90,90,90 for 6,8,8,8
Upright rows- 95 lbs for 9,9,9
Rear Delts- 30 lbs 10,10,10
Bar Ext- 70 lbs for 8,8,8
Db KB- 75 lbs 10,10,10

Got through the week in one piece, and will do legs today! My weight was 172, and waist was 26. Down 4 lbs from last Sat, but am still strong. Couple of reasons for the larger weight might have to do with a couple of reasons. My body has- is recovering from being on the Prednisone, and have not had a diet soda in a couple weeks as well (was drinking 2-3 a day).

Let me know what you think my friend, will weigh in on Mon after my higher carb meals. Should be number should be more stable I would think you know! Also did HIT Thurs as well by the way! thanks

Wed Chest and Biceps 03/11

1 R DB- 90 lbs for 4 sets of 8 reps
3 R DB- 90 lbs for 2 sets of 9,10
Incline Fly- 60 lbs for 3 sets of 9,9,10
Hammer Curls- 65,65,75 for 10,10,6
Close Curls- 100 lbs for 10,10,9

HIT was done Tues along with the workouts. Okay, getting through the workouts with some pain in joints, but will continue to get better each day! No loss of strength, and back at work, which started this past Mon! thanks

Mon,02/09 Back and Hams

Pull ups- 4 sets of 6,10,12,12
Rows- 185,225,225 for 8 reps
Rope Pulldowns- 150lbs for 3 sets of 12
Stiff leg- 185,200,200 for 6 reps
DB leg curl- 3 sets of 12 with 45lbs

Did not lose any strength in the gym since the layoff! Was sore throughout the shoulders for whatever reason (get stiffness legs and shoulders since stopping the Pregnisone), and am glad to be back!

Mon,03/02 Legs

Extensions- 140 lbs for 12,11
Squat- 225 for 4 sets of 8
Presses- 500 lbs for 3 sets of 9
Lunges- 145 for 3 sets of 9
Calves- 15-20 reps per side (higher rep range)

First off I'm sorry about the drama joe regarding the health. Not only embarassing, but not my personality to so foward. But, seeing as how this is pretty serious work, I have to be honest you know.

The latest news is that I just stopped taking the Prednisone that was prescribed to me when at the ER. Was making me hyper, and read the catabalic effects that the drug has on muscle. Took some photos yesterday, and was shocked at the fat-water weight around my mid-section. The waist also measured around 27-28, when normally 26.

This drug supposidly increases blood sugar (we know what happens then), and fat gets targeted in certain area of the body. In my case my face and midsection to be exact. The good news is that this ends, and should be back on track in a couple of days hopefully. Will keep you posted sir, and again apologize for the extra crap involved during this prep Joe. thanks