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?
Monday, January 12, 2009
Saturday, January 10, 2009
Back+Hams-- Fri,01/9
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!
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!
Thursday, January 8, 2009
Chest+Biceps, Wed,01/07
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!
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!
Tuesday, January 6, 2009
Legs- Mon,01/05
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!
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!
Monday, January 5, 2009
Shoulders+Triceps, Sun,01/04
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!
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!
Saturday, January 3, 2009
Back+Hamstrings- Fri,01/02/09
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.
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.
Thursday, January 1, 2009
Chest+Bi's- Wed,12/31
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.
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.
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