Mike Cronin's Training Journal

Thurs,04/02 Shoulders

2009-04-02T12:51:00.000-07:00

DB Press- 90,90,85,90 for 9,8,8,9
Upright Rows- 95 lbs for 3 sets of8
Rear Delts- 30 lbs for 3 sets of 10
Bar Ext- 70 lbs for 9,9,9
BD KB- 75 lbs for 3 sets of 10

HIT was done Monday morning, and then Wed! thanks

Back and Hams Tues,03/31

2009-04-01T04:36:00.000-07:00

Pull Ups- 4 sets of 10,10,12,13
Barbell Rows- 225 for 3 sets of 9,9,8
Rope Pulldowns- 170 for 3 sets of 11,12,12
Stiff Leg Deads- 200,200,200 for 3 sets of 6
DB Ham Curl- 50 lbs for 3 sets of 12

Still feeling strong, and last heavy workout for back and hams! thanks

Mon, 03/20 Chest and Biceps

2009-03-30T12:41:00.000-07:00

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

2009-03-29T04:35:00.000-07:00

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.

2009-03-27T11:51:00.000-07:00

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

2009-03-25T12:39:00.000-07:00

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

2009-03-24T04:14:00.000-07:00

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

2009-03-22T05:37:00.000-07:00

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

2009-03-18T13:14:00.000-07:00

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

2009-03-16T20:42:00.002-07:00

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

2009-03-16T20:42:00.001-07:00

Sat, 03/14 - Legs

2009-03-15T02:41:00.002-07:00

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

2009-03-15T02:41:00.001-07:00

Fri,03/13 Shoulders and Biceps

2009-03-14T04:13:00.000-07:00

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

2009-03-11T20:32:00.000-07:00

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

2009-03-09T13:51:00.000-07:00

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

2009-03-02T23:39:00.000-08:00

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

Shoulders+Biceps Sat

2009-02-28T07:12:00.000-08:00

DB presses- 85,85,85,90 for 8,8,8,6
Upright Row- 95 lbs for 8,9,9
Rear Delts- 30 lbs 10,10,10
Bar Ext- 70 lbs for 8,8,8
Db KB- 75 lbs for 11,10,10

Weight was 173, and waist the same at 26! Regardless of how I place at the show (natural event, but do not believe there is a polygraph etc.), the prep was a breeze compared to what has been done pre-contest in the past!! thanks

Back + Hams Thurs,02/26

2009-02-27T02:36:00.000-08:00

Pull Ups- 4 sets of 12
Barbell Rows- 225 for 8 reps with 3 sets
Rope Pulldowns- 150 lbs for 11 reps
Stiff leg- 200 lbs for 6 reps
Leg Curl- 50 lbs for 11 reps of 3 sets

HIT done Am on Fri, 02/27 as well!!

Wed,02/24 Chest and Biceps

2009-02-25T16:22:00.000-08:00

1 R DB- 95,95,90,90 for 8,8,7,8
3 R DB- 90,90 for 9 reps
Incline Fly- 65lbs for 3 sets of 10
Hammer Curl- 75 lbs for 3 sets of 6
Close Curls- 100 lbs for 9,9,10

HIT done in the morning as well!!

Legs Mon,02/23

2009-02-24T02:19:00.000-08:00

Extensions- 140 for 2 sets of 11,11
Squat- 225,225,195,195 for 8,9,9,9
Presses- 500 for 10,9,9
Lunges- 145 for 3 sets of 10
Calves- High reps in range of 15 -20 for 4 sets each calve.

Shoulders, Sun,02/22

2009-02-23T04:13:00.000-08:00

Db Press- 85,85,90,90 for 6,6,8,8
Upright Rows- 95 lbs for 9,9,9
Rear Delts- 30lbs for 10,9,9
Bar Ext- 70 for 8 reps 3 times
Db KB- 75lbs for 11,9,10

The medical problems have cleared up from what I can tell! Appetite is back in full force (kind of sucks), and am feeling less depressed! If anyone else is reading this (am very honest in regards to having depression, and just want to help anyone else who might be having similar issues), I had a very bad setback a couple weeks ago.

Was on Paxil, and my Doctor called in the wrong prescription, thus went through horrible withdrawals from not taking this specific drug. Anyway, Joe was very cool about the situation, and we adjusted some macros, and cardio. Back to my old self these days, and goes to show that if your mind is not in the right place, your body will not follow along. thanks

Legs- Fri,02/20

2009-02-21T01:47:00.000-08:00

Extentions- 130,140 for 11,10
Squat- 195,225,225,225 for 8,9,8,8
Press- 450 for 10,10,9
Waking lunge- 135 for 3 sets of 10
Calves- high reps for 4 sets

Weight was 174, and waist was 26 inches. Feeling good for the most part, just trying to stay focused at this point. The big day seems so far away at this point. thanks!!!

Wed,02/18 Chest and Biceps

2009-02-19T04:34:00.000-08:00

1 r DB- 95,90,90,90 for 6,8,8,7
3 r DB- 90,90 for 9 reps for both sets
Incline Fly- 60lbs for 3 sets of 10
Hammer Curls- 75,75,65 for 6 reps
Close Curls- 100lbs for 9,9,10

Probably the strongest I've been yet in the gym in a few weeks!

Back and Hams Mon/16th

2009-02-17T04:51:00.000-08:00

Pull Ups- 4 sets of 12,12,10,11
Barbell Rows- 220 lbs for 8,8,8
Rope Pulldowns- 150,140,140 for 10,10,11
Stiff leg- 225 lbs for 6,6,6
Db- Leg curl with 50 lbs for 11,11,9

Very good call regarding the 30 additional grams of carbs etc! Weight was up a couple of lbs, and my level of conditioning at this point is impressive! thanks

Sun,02/15

2009-02-16T05:04:00.000-08:00

Db press- 85 lbs for 3 sets, and then 80- 8,8,6,8
Upright rows- 85 lbs for 3 sets of 9 reps
rear Delts- 30 lbs for 3 sets of 9
Bar Ext- 70 lbs 8,7,8
Db Kb- 65 lbs for 10,9,10

Good workout overall, and strength has not been an issue thus far! Feeling better in regards to the medical setback from last week. Only dealing with feeling lethargic, but my appetite is better!

Legs Fri,02/13

2009-02-14T04:20:00.000-08:00

Extension- 130 for 2 sets of 10,11
Squat- 195,195,225,225 for 8 reps each set
Press- 450 for 3 sets of 9,9,10
Walking Lunge- 135 for 10 reps for 3 sets
Calves- high reps for 20-30

As was mentioned my weight was down quite a bit from last week to 174, and waist 26 in the AM. Was brutal getting through the workout, but did it anyway! Should we be worried about the rapid loss of weight yet Joe? thanks

Back+Hams Wed,02/11

2009-02-12T00:31:00.001-08:00

Pull ups- 4 sets of 10,11,12,8
Bent over rows- 220 for 3 sets of 6,8,6
Rope Pulldowns- 3 sets if 10,11,12 with 140
Stiff leg Bar- 225 for 3 sets of 6,6,6
Db leg curl- 50 lbs for 10,11,11

thanks

Chest and Bi's Tues,02/10

2009-02-11T04:49:00.000-08:00

1 r Db- 90,90,85,90 for 8,7,6,8
3 r Db- 90,85 for 10,9
Incline Fly- 55 lbs for 3 sets of 11
Hammer Curl- 75,65,65 for 6 reps each set
Close Curl- 90 lbs for 3 sets of 10

HIT done Wed-AM, and workouts are strong these days! The toughest part for me from now until the show is going to be psychological.

Shoulders Sun,02/08

2009-02-09T04:49:00.000-08:00

Db press- 80,85 for 3 sets- 8,8,8,6
Upright row- 90 lbs with straight bar for 8,9,8
Rear delts- 25lb for 10,10,9
Bar ext- 70lbs 8,8,7
Db db kb- 65 lbs for 10,11,9

Forgot to mention a couple of cardio sessions for the week. HIT was also done this past Mon, along with Thurs, and the extra 30 minute session done Sat! thanks

Legs 02/06

2009-02-07T06:47:00.000-08:00

Extensions- 130 twice for 10 reps
Squat- 185,195,225,225 for 8 reps
Leg Press- 450 for 3 sets of 10
Walking Lunge- 145lb for 10 reps of 3 sets
High rep calves- 20- 30 reps

Weighed in at 178, and waist was down to 26 1/2. Overall the workout was very productive, and my belt is down a notch as well!

Chest+Bi's Wed,02/4

2009-02-05T04:43:00.000-08:00

1 r Db- 85,85,85,90- 6,7,8,6
3 r Db press- 80,90- 8,10
Incline Fly- 55 for 10,11,11
Hammer Curl- 75,70,70- 5,6,6
Close Curl- 90lbs for 8,9,10

Good workout yesterday, no major issues with strength yet! HIT done today Thurs,02/05 as well!

Mon,01/2 Back+Hams +ticeps

2009-02-03T04:38:00.000-08:00

Pull ups- 4 sets of 8,7,8,7
Bent over rows- 165,175,175- 8,8,8
Rope Pulldown- 130,140,140- 10,11,12
Stiff leg bar- 225 for sets of 6,7,6
Db leg curl- 40lbs for 10,10,12

Hope it was okay to do, but started the week with back etc! Probably should of checked with you first sir!

On a business note, do I owe you for the last month, or maybe deduct some of the amount due to not having any phone conversations? Please let me know what you believe is fair, and certainly due to not want to short change you! thanks

Shoulders+Tri's Sun,01/2

2009-02-02T04:42:00.000-08:00

Side Laterals- 25lbs for 7 then 30lbs 8 twice
Barbell Shrugs- 4 45s and a 10 for 10 reps, then added a 25 for 2 sets of 10
Db Press- 85lbs for 3 sets of 6
Dips to failure- 4 sets of 8,7,8,8
Rope- 140 lbs for 11,10,10

HIT done Mon morning, and no issues to report at this time! No changes in diet, still being strict and not missing meals!

Back+Hams done Fri,01/30

2009-01-31T04:34:00.000-08:00

Lat under- 175 for 8,7,8
T-Bar- 235 for 7,7,8
Db Deads- 90 for 9,10
Close Rows- 195 for 10,10,9
Glute Ham Raise- 4 sets of 9,10,9,10

Weight was 177, and waist measured 27 this morning. Not sure if the placement of the tape is correct, but can still gauge a loss or gain etc! Took photos yesterday, and am finding that dispite the negative loss on the scale it appears I'm getting leaner. Will send some photos to you again, and you can tell me what your honest critique is of my conditioning is at this point! thanks

Chest+Bi's Wed,01/28

2009-01-29T04:42:00.000-08:00

3R bar- 195,190,225,225- 8,8,8,7

Incline Db Fly- 70,65,65- 10,10,9

Incline Db- 90,85,90- 6,6,6

Cable Curl- Entire stack- 9,9,9

Performed HIT Thurs morning as well!!

Legs done on Mon,01/26

2009-01-27T03:31:00.000-08:00

Leg Ext- 2 sets with 120 for 10 reps
Squat- 155,225,225,225 for 8,7,8,8
Leg Press- 360,450,450 for 10,8,8,
Walking Lunge- 135 for 10,10,11
Calf High reps- standing calve raise- reps between 25-30, and very effective

HIT done with extra interval on Tues,01/27!

Shoulders+Triceps Sat,01/23

2009-01-25T05:32:00.000-08:00

Side Laterals Db- 30lbs- 7,7,8
Bar Shrugs- 4 45's a side for 10, then 5 plates a side for 2 sets of 10,10
Db press- 85lbs for 3 sets of 7,6,6
Dips to failure- 4 sets of 8,8,8,8
Rope- 130lbs for 3 sets- 10,11,10

Weight was down a lb to 177, and waist was the same at 27!

Back+Hams 01/22

2009-01-23T05:17:00.000-08:00

Lat under- 175- 8,8,8
T-Bar- 235- 8,8,7
Db Deads- 90lbs- 9,9
Close Row- 195- 10,9
Glute Ham raise- 4 sets of 10,10,10,9

Took photos this morning, and without question, can tell you that this is the best I've looked, ever! As far as maintaining my size, and getting lean enough for a show! HIT was done this morning, and still feeling good at this point!

Chest+Biceps- 01/20

2009-01-21T04:33:00.000-08:00

3R bar press- 190,195,225 twice- 6,6,8,8
Incline Db fly- 70,65,70- 10,10,10
Incline Db- 85,90,85- 6,6,6
Cable Curl- Entire stack for 9,9,8

Feeling as if nothing has changed in regards to strength. No change in diet, and believe I'm on track for my best outing yet!

Legs- 01/19

2009-01-20T04:40:00.000-08:00

Hacks- 210 for 7 twice, then 230 for 8 twice
Squats- 235 for 2 sets of 11
Sissy squats- with 25 lb plate- 4 sets of 19,19,18,18
Bar Lunge- 135 for 3 sets of 12
Calf Db- 5 sets of 15 (great pump for calves)

HIT done AM today Tues,1/20

Sat,01/17- Shoulders+Triceps

2009-01-18T05:01:00.000-08:00

Side laterals- 35lbs- 7,7,7
Bar Shrugs- 4 45's a side, 5 a side twice - 10,10,10
Bb press- 80,85,85- 6,6,8
Dips to failure- 8,7,7,8
Rope- 130,120,130- 11,10,11

Have not lost any strength at 2 1/2 months out, and just continue to plug along!

Back+Hams Fri,01/16

2009-01-17T04:01:00.000-08:00

Lat Under- 170- 8,7,8
T-Bar- 235- 7,7,8
DB Deads- 80- 9,9
Close Row- 190- 10,10
Glute Hams- 4 sets- 9,9,10,9

HIT was done this morning (sat 01,17) with no problems! Weight is the same (178), but waist was 27 this morning. Definitely seeing more cuts in the quads as you pointed out from the pics, and this is the first time they have ever looked full from the front and back! Seems the only place that the skin has not thinned out much would be my back.

Either way, I'm thrilled with the results thus far, and will be glad when the contest day arrives!

Chest+Biceps- 01/14

2009-01-15T04:13:00.000-08:00

3 R Bar Press- 195,225,195,195- 8,8,8,6
Incline Db Fly- 65lbs for 3 sets- 10,10,11 (great excercise, not done in a while)
Incline Db- 90,85,85- 6,6,6
Cable Curl- entire stack for 2 sets, then 165- 8,9,10

HIT with extra interval done Thurs AM as well!

Legs Mon,01/12

2009-01-12T12:22:00.000-08:00

Hacks- 200,230- 8,7,7,6
Squat- 225-10,11
Sissy- 18,19,18,18- 25 lb plate used with exercise
Bar Lunge- 135- 12,11,12
Calf Db- 65lbs- 5 sets- 12,15,15,12

Good workout for the most part!

Shoulders+Triceps Sun,01/11

2009-01-12T04:40:00.000-08:00

Side Laterals- 35lbs- 6,7,6
Bar Shrugs- 4 45's a side for 9,10,10 (Always been strong on these)
Db press- 80's for 6,8,6
Dips to failure- 6,7,6,6
Rope- 120,130,130 for 10,10,11

Did it again, forgot to ask what an exercise was before going to the gym, darn! Did the D-bell press instead of the 3 hole press. Not to sure what the latter is sir?

Back+Hams-- Fri,01/9

2009-01-10T04:50:00.000-08:00

Lat under- 160,170,170- 8,8,8
T-Bar row- 225- 8,8,8
Db deads- 85lbs- 8,9
Close row- 180-10,11 (did these on the hammer strength machine, hope that is okay?)
Glute ham - 4 sets- 10,10,9,9

Weight was down a lb from last week (178 now), and waist measured 27 1/2!

Chest+Biceps, Wed,01/07

2009-01-08T04:28:00.000-08:00

3 r bar press- 215, 195,195,190- 6,8,8,8

In Db- 90 twice for 8,9

Flat Fly- 65 for 3 sets 10,11,11

In Db- 85,90,85- 5,5,6

Cable Curl- intire stack for 2, then 175- 8,8,10

HIT done Thurs,01/06 with no problems to speak of!

Legs- Mon,01/05

2009-01-06T05:13:00.000-08:00

Hacks- 190, then 230 for 3 sets- 8,6,6,6
Squat- 225- 10,10
Sissy- 4 sets of 18,18,18,18 with 25lb plate
Bar lunge- 135 for 3 sets of 12 reps each
Calf Db- 65lbs for 5 sets of 15 reps

HIT done with extra interval Tues,01/06!

Shoulders+Triceps, Sun,01/04

2009-01-05T04:43:00.000-08:00

Bar Press- 165 for 3 sets 6 reps
Seated Side Laterals- 25lbs for 10 reps each
Front Raise- 35lbs-12 reps, 30 lbs for 2 sets of 12 reps
Tri Press- 160- 3 sets- 10 reps each set
Db ext- 65lbs- 11 reps for 3 sets

Workouts are going well, strength is not a problem due to the diet, and getting plenty of sleep as well (makes a big difference for me anyway). Definitely see more composition in the abs+serratus area, and the lower back fat is slowly shrinking as well!

Back+Hamstrings- Fri,01/02/09

2009-01-03T06:59:00.000-08:00

Pullover- 90,90,95- 6 reps each set
Deads- 275,295,285,275- 7,7,6,6
Bench Row- 115- 8,7
Straight Arm Pulldown- 85- 12,12,12
Leg Curl- 120 8,9

Hit was done on Tues,12/30, and also Thurs,01,01. Extra intervals were included per your instructions etc. Weight was the same 179, and waist was 28 as well. Was not as active this past week due to half my clients being home for holidays. That said, not as much cardio (dog walking) was done. Will be back on track for the remainder of the prep. Should have planned for this but unfortunately did not.

Chest+Bi's- Wed,12/31

2009-01-01T05:07:00.000-08:00

4RDB- 85,90,95,90- 6 reps all sets
Flat Bar- 225,225-8 reps each set
Chest Dips- 8 reps for 4 sets
Bar Curl- 125-6,115-6
Rope Curl- 170-9,1o

As was mentioned in the previous email, the strength has been consistent for the last month or so. My goal (as is all competing obviously), is to rid that last bit of fat a few weeks out from the show! At this point it is looking as if that might just happen. The show (unless changed) will be May,28th.

Mon,12/29-- Legs

2008-12-30T04:16:00.000-08:00

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

2008-12-29T04:25:00.000-08:00

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

2008-12-27T05:14:00.000-08:00

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

2008-12-25T04:21:00.000-08:00

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

2008-12-23T04:45:00.000-08:00

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

2008-12-21T06:21:00.000-08:00

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

2008-12-19T04:19:00.000-08:00

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

2008-12-18T04:41:00.000-08:00

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

2008-12-17T04:31:00.000-08:00

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

2008-12-15T04:36:00.000-08:00

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

2008-12-13T10:18:00.000-08:00

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

2008-12-11T03:55:00.000-08:00

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

2008-12-09T04:25:00.000-08:00

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

2008-12-08T04:43:00.000-08:00

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

2008-12-06T05:05:00.000-08:00

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

2008-12-04T04:24:00.000-08:00

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

2008-12-03T04:24:00.000-08:00

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

2008-12-01T04:44:00.000-08:00

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!

Fri,11/28 Back+Shoulders

2008-11-29T07:32:00.000-08:00

Pull ups- 4 to failure- 8,10,10,8
Seated cable row- entire stack 8,8,8
1 arm row- 120lbs for 10,10
Push/Db stand- 35lbs 6,7,8
Side ups- 10,11,12
Abs- 15 15 20

Good workout, and was not sure it was going to be due to being a bit tired! Weight was 185, and waist is 29, and getting smaller. Am very glad with my results so far, and normally would lower calories too much, or add in more cardio thus losing muscle. Challenge will be staying patient, and waiting unil the finish line!

Chest+Arms Wed,11/26

2008-11-27T05:26:00.000-08:00

Flat bench-5,5,5- 175,225,225
Incline Db press- 9,9,10 85,90,90
Incline Fly Db- 65,65 11,12
Cable Curls- 10,10 entire stack
Rope pulldowns- 150,160 9,10
Hammer Curls- ss 10,9 65,75
Dips- ss 3 sets to failure

HIT done Thurs,11/27 with no issues!

Tues,11/25 Legs

2008-11-26T04:08:00.000-08:00

Leg ext- 10,11,10 75,110,120
Front Squat- 135,135,165 5,6,6
Stiff Leg with Trap Bar- 8,9,10 150,140,155+bar for each set
Sumo Squats with Db- 10,11,12 90,95,95
Calves- 15,15,20 150,170,180

HIT done on Mon,11/24 for the usual duration. Definitely getting leaner, but keeping the muscle. Have a great Holiday, and stay away from the gravy and desserts!

Sun, 11/22 chest and arms

2008-11-23T05:05:00.000-08:00

Flat bench- 3 sets 185,225,225 5,5,5
Incline Db press- 3 sets 8,9,10 80,90,95
Incline Fly Db- 2 sets 11,12 65,65
Cable Curls- 2 sets 9,10 entire stack
Rope Pulldown- 2 sets 9,10 ,150,160
Hammer Curls- 2 sets ss/10,10 70,75
Dips SS 3 sets to failure

HIT performed on Fri,11/21, and looking better each week!

Back+Shoulders Sat,11/22

2008-11-22T06:15:00.000-08:00

Pull up- 4 sets to failure- 6,7,6,9
Seated Cable row- 3 sets entire stack 8,9,10
1 Arm Db row- 120lb Db for 2 sets of 10,12, then 100lbs for 10,10,10
Abs- 20,15,20 on medicine ball with 45 lb plate

Not sure how to perform the Push/Db stand, so replaced with 3 extra sets of rows. Should have asked prior to heading to gym. Also, the Side Ups, no big deal, just have not heard of the exercises until now!

Weight was 187, and was checked the same time as last week, with same scale. My waist is 29 (in the morning), and has definitely gotten much tighter for sure. Only reason for this might have to do with getting more sleep, and post workout meal being changed to 1 cup of oats rather than 60 grams of sweet tato. No complaints for sure, just glad to still be in the game!!

Chest+Arms Wed,11/19

2008-11-20T03:29:00.000-08:00

Flat Bench- 3 sets 5,5,5 175,185,225
Slight incline Db press- 3 sets 9,10,8 85,90,90
Incline fly Db- 2 sets 11,10,12 60,65
Cable curl- 2 sets 8,10 190,190
Rope pulldowns- 2 sets 9,10 150,150
Hammer Curl- 2 sets ss 75,70 10,10
Dips- ss 3 sets to failure

Hit done yestereday Tues,11/18, and no changes in plans at this time!

Mon,11/17 Legs

2008-11-18T04:28:00.000-08:00

Leg Ext- 3 sets 10,10,10 80,100,120
Front Squat- 3 sets 135,145,155 6,6,5
Stiff Leg Trap Bar- 3 sets 10,8,9 150+bar,140+bar,155+bar
Sumo Db- 3 sets 12,10,11 90,95,95
Calves- 3 sets 20,20,20 standing raises

HIT done AM on Tues,11/18, no issues to report regarding the cardio. Good workout yesterday, felt stronger than usual. Started taking Tribulous again prior to my workouts. Seems to assist a bit, or probably the placebo affect, LOL!

Chest+Arms Sat,11/15

2008-11-16T05:10:00.000-08:00

Flat Db- 3 sets 5,5,6 90,90,95
Incline Db press- 3 sets 9,10,10 90,85,95
Flat Db Fly- 3 sets 65,65,65 10,10,11
InclineDb curl- 2 sets 5,6 55,55
Close grip press- 2/D 9,8 185,175
Con Curl- ss/3 sets 85,75,70 11,12,11
Db KB- ss/3 sets 10,12,10

Hit was done today Sun,11/16, and diet is still on course!

Back+Shoulders Fri,11/14

2008-11-15T05:14:00.000-08:00

Lat Pullovers- 3 sets 5,5,5 160,165,170
Deads- 3 sets 225,225,245
Db Bench Row- 2 sets 12,12 120,120
Upright Rows- 3 sets 70,75,70 8,9,10
Side Laterals- 3 sets 6,6,6 20,25,25
Abs- 3 sets 20,20,20

First off, hope the competitors in todays show do well!!! Good workout yesterday, and feeling strong at the moment. Weight is 184, and waist is 29 today.

Chest/Arms Wed,11/12

2008-11-13T04:30:00.001-08:00

Flat Db- 3 sets 6,6,6 85,90,95
Incline Db press- 3 sets 10,9,10 80,85,95
Flat Db fly- 3 sets 60,65,65 10,11,12
Incline Db curl- 3 sets 55,60,55
Close Grip presses- 2/D 8,9 185,175
Con Curl- ss/3 sets 90,75,70 12,11,11
Db KB- ss 3 sets 12,10,10 45,30,35

No changes in diet, and continuing to plug away!

Chest/Arms Wed,11/12

2008-11-13T04:30:00.000-08:00

Legs Tues, 11/11

2008-11-12T04:53:00.000-08:00

Leg Extension- 3 sets 10,10,10 110,120,120
Front Squat- 3 sets 145,145,145 5,6,6
Stiff leg Trap Bar- 3 sets 8,9,10 Bar+140
Sumo Db- 3 sets 10,12,11 95,95,95
Calf Raise- 3 sets 15,20,20

Have never really done the front squats before. Decided to go light to get the form down. Good luck to your clients competing this weekend sir! Also, Hit was done yesterday as well.

Chest/Arms

2008-11-10T04:46:00.000-08:00

Flat Db-3 sets 6,7,6 95,90,85
Incline Db press- 3 sets 9,9,10 95,80,85
Flat Db Fly- 3 sets 65,60,55
Incline Db curl- 2/D 55,50 5,5 reps
Close grip- 2/D 8,9 185,165
Con Curl- ss/3 sets 90,75,70 11,11,12
Db KB- ss/3 sets 10,10,12 45,35,35

Strong lifts yesterday, will do HIT tomorrow!

Sat,11/8 Back/shoulders

2008-11-09T05:55:00.000-08:00

Lat Pullovers- 3 sets 4,5,5 150,165,170
Deads- 3 sets 235,225,225
Db Bench row- 2 sets 11,12 110,120
Upright row- 3 sets 75,70,70 9,8,10
Side laterals-3 sets 6,6,7 25,20,20
Abs- 3 sets 15,15,20

Weight was 185, and waist was still 30 as well. Still feeling strong at this point, and just trying to stay on track in regards to the diet etc! Let me know when you want some pics as well Joe!

chest+arms Wed,10/5

2008-11-06T04:57:00.000-08:00

Flat Db 3 sets- 6,6,6 85,85,90
Incline Db press- 3 sets 9,8,10 85,90,80
Flat Db fly- 3 sets 60,55,55 11,10,12
Incline Db curl- 2/D 55,50 6,5
Close grip- 2/D 9,8 175,165
Con curl- ss 3 sets 90,80,70 12,11,11
Db KB- ss 3 sets 11,10,12 40,35,35

HIT also done in the Am on Thurs the 6th.

Legs Tues, 11/04

2008-11-05T04:51:00.000-08:00

Presses- 3 sets 9,9,8 280,380,380
Stiff leg- 3 sets 9,9,8 165,185,175
Squat chain- 3 sets 9,10,10 145
Db Leg curl- 3 sets 30 lbs
Calf Raise- 3 sets 15,20,15

HIT done on yesterday as well. Feel quite better this week, and was glad to be able to get through last week!

Sun,11/2 Chest+Arms

2008-11-03T04:27:00.000-08:00

Flat Db press- 3 sets 6,6,6 85,85,85
Incline Db press- 3 sets 10,9,8 85,80,80
Flat Db fly- 3 sets 55,55,60 12,10,11
Incline Db curl- 2/D 50,45 5,6
Close grip 2/D- 8,8 175,165
Con curl- ss 3 sets 90,80,70 11,11,12
Db KB- ss 3 sets 10,11,12

Good workout yesterday, and ready for the week! Diet is still on track, and no other changes.

Back+Shoulders

2008-11-01T05:14:00.000-07:00

Lat pullover- 3 5,5,5 140,170,160
Deads- 3 225,225,225
Db bench row- 2 sets 10,12 120,110
Upright row- 3 70,70,70 10,8,9
Side lateral up/down- 3 sets 6,6,6 20,20,25
Abs- on medicine ball/weighted-45 lb plate for 3 sets 20,15,15

HIT done Sat Am, with no changes in routine. Feeling better today, been struggling all week from being sick.

Waist is still 30, but can definitely signs of leaning out. My face looks more gaunt, and the love handles are getting much smaller. Weight (188), is still the same at this point, and losing fat while keeping the muscle is what we want!

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

2008-10-30T04:56:00.000-07:00

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

2008-10-28T04:57:00.000-07:00

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

2008-10-27T05:12:00.000-07:00

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

2008-10-25T05:47:00.000-07:00

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

2008-10-23T04:51:00.001-07:00

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

2008-10-23T04:51:00.000-07:00

Legs Mon,10/20

2008-10-21T04:58:00.001-07:00

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

2008-10-19T04:29:00.000-07:00

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

2008-10-18T05:02:00.000-07:00

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

2008-10-15T05:03:00.000-07:00

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

2008-10-13T12:25:00.000-07:00

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

2008-10-13T04:53:00.000-07:00

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.