Fri. 4/30 Back and Hammies

Wide lat pull down; 75/15, 85/10 (warm up) 100/8, 100/7, 100/8
Deadlift; 90/8, 90/8 (warm up) 140/7, 140/6, 140/7
Db bench row; 30/10 (warm up) 35/10, 35/10, 35/10
Db pull over; 35/12, 35/12, 40/12
Seated leg curl; 100/10, 100/10 (warm up) 110/10, 115/10, 120/9
Abs; 4 sets of 15 @ 60lbs weight crunch
4 sets of 20 @ 25lbs floor crunch
Cardio; 30 mins. cybex

*I am foregoing the hooks for my workouts and realigning on strength. Yes, weight loads might be a little lower but, I think it's a good move. I feel very different this week; lighter, leaner and a bit tighter. It's amazing how changes can be made weekly and sometimes daily.

Thurs. 4/29 Chest and Biceps

Incline db press; 30/8, 30/8 (warm up) 35/8, 40/8, 45/7
Flat bar press; 40/10 (warm up) 50/10, 70/10, 80/10
Push up; 12,10,7
Bb curl; 15/8, 15/8 (warm up) 20/6, 20/5, 20/5
Rope curl; 25/10 (warm up) 30/10, 30/10, 30/10
Cardio; 30 mins. cybex

*I had an idea after I saw the medicine ball just sitting in the corner of the gym while I was doing bar press, instead of doing push ups off the floor, do them off the medicine ball. Whoa, that was a challenge, I love it and going to keep this in my routine. Trying to balance yourself and doing a push up at the same time. Felt it more in my chest than doing dips.

Wed. 4/28 Legs

10 min warm up
Leg ext. 130/10 (warm up) 145/10, 165/10
Front squat; 50/8, 50/8 (warm up) 70/8, 80/8, 80/8, 85/6
Db sumo squat; 50/10 (warm up) 70/10, 80/10, 90/10
Glute press; 3 sets of 12 @ 120lbs.
Calf singles; 5 sets of 15 @ 90lbs
10 min cool down

*Changing things up a bit on this go around; instead of step ups in a flat bench (which I don't feel secure about doing with such a thick padded bench), I'm using the glute press machine. Wow, what an awesome feel. I did calf singles on the leg press machine, rotating leg in different position on each set to hit a different part of the calf. I have started to weigh myself twice a week, Wednesdays and Saturdays, woke up this morning and felt lighter, and won't you know it I dropped a pound, yeah!

Tues. 4/27 Intervals

5 min warm up
10 - 1 min intervals
10 min cool down
15 mins of foam rolling and stretching

*What a great nights sleep I had, heck I don't even think I move from the position I was in when I first hopped into bed. Tomorrow is the return to Routine A.

Mon. 4/26 Shoulders and Triceps

Db press; 25/8, 25/8 (warm up) 30/8, 30/8, 35/5
Preacher bar upright row; 35/10 (warm up) 40/9, 40/9, 40/9
Rear delt; 85/12, 85/12, 90/10
Bar ext. 42.5/10, 42.5/10 (warm up) 47.5/9, 47.5/9, 47.5,10
Db kickbacks; 15/12 (warm up) 20/12, 20/12, 25/12
Abs; Hanging leg raises; 4 sets of 12
Weighted reverse oblique crunch; 4 sets of 12 @ 20lbs

*Pressed for time this morning, I did tandem kickbacks for the first time. I felt these in my triceps more than doing singles. Really felt the rear delts, good feeling.

Sun. 4/25 Back and Hammies

Pull ups; 8,8,7,12 (w/ assist)
Bb bent over row; 40/8, 50/8 (warm up)
Rope pull down; 40/10 (warm up) 47.5/11, 47.5/11, 47.5/10
Bb stiff leg; 90/8, 110/8 (warm up) 130/8, 130/7, 140/7
Db leg curl; 22.5/12 (warm up) 25/11, 25/11, 27.5/10
Cardio; 30 mins. cybex

*I decided to ditch the hooks for today's workout and just lift w/gloves. I was quite surprised that I able to hit close to the same numbers as I do with hooks. Maybe it was the day off yesterday or maybe I can just do without the hooks. Was a little worried when the power went out at 4am and it was not back on by 6:30am. As I walked around my apartment with a flashlight, I said to myself, "I wonder why the lights were out." and then wouldn't you know it, they came back on.

Fri. 4/23 Chest and Biceps

Flat db press; 50/8, 50/8 (warm up) 60/5, 55/7, 55/8
Slight in. db press; 35/10 (warm up) 45/10, 45/8, 45/7
In. fly; 115/12, 115/12, 115/9
Preacher curl; 35/6, 35/6 (warm up) 45/6, 45/6, 45/5
Db hammer curl; 30/10 (warm up) 35/8, 35/10, 35/8
Abs; 4 sets of 8 @ 85lbs crunch
4 sets of 15 @ 25lbs floor crunch
Cardio; 30 mins. cybex

*Where is a video camera when you need one. When I did db press on Sunday I thought, "Wow I did 10 reps and I was able to lift them up by myself." So I went for it, by myself with no assist. Unfortunately I only did 5. It's funny, the ones who have seen the video of Sunday's presses are more impressed by the fact that I didn't drop the weights when I has finished. No training tomorrow as I will be at Beyond Nutrition Natural taking my judges test, can't wait.

Thurs. 4/22 Legs

10 min. warm up
Smith machine squats; 50/10, 60/10 (warm up) 70/10, 75/10, 80/10, 85/10
Leg ext.; 160/8, 170/8, 180/8
Hack; 140/10 (warm up) 160/10, 180/10, 180/10
Db walking lunge; 3 sets of 12 @ 25lbs
Calf hi rep; 5 sets of 25 @ 60lbs
10 min cool down

*Notice a difference in this workout compared to last time? Don't want to jinks myself but I think the change in what type of carbs I am eating is working, thankfully.

Wed. 4/21 Intervals

5 min. warm up
10 - 1 min. intervals
10 min. cool down
15 min. stretching and foam rolling

*Thought I would give the foam rolling a shot. I was surprised how great it felt, just like getting a massage.

Tues. 4/20 Shoulders and Triceps

Db press; 20/8, 25/8 (warm up) 30/8, 30/7, 30/8
Preacher upright row; 30/10 (warm up) 40/10, 40/10, 45/7
Rear delt: 80/12, 85/12, 90/10
Bar ext.: 42.5/10, 42.5/10 (warm up) 47.5/10, 47.5/10, 50/9
Db kickbacks; 20/12 (warm up) 20/12, 25/10, 25/10
Cardio; 30 mins. Cybex



*Not a bad workout, did better during uprights, rear delts and bar ext. Wishing I could have hit the 35's again on the db press but, the 30's were solid.

Mon. 4/19 Back and Hammies

Pull ups; 7,6,6,8 (last set was assisted)
Bb bent over row; 50/8, 50/8 (warm up) 60/8, 65/8, 70/7
Rope pull down; 40/12 (warm up) 47.5/12, 47.5/11, 47.5/12
Bb stiff leg bar; 90/8, 110/8 (warm up) 140/8, 140/8, 150/7
Leg curl, db; 20/12 (warm up) 22.5/12, 22.5/12, 25/10

*Would someone return the energy and strength I had a couple of weeks ago. Not a bad workout but, I know I can do better. Lost my form during the last set of stiff leg bar so I stopped and reset.

Sun. 4/18 Chest and Biceps

Flat db press; 50/8, 50/8 (warm up) 55/8, 55/8, 60/10
Slight in. db press; 35/10 (warm up) 40/10, 45/9, 45/9
In. fly; 115/12, 115/11, 115/10
Preacher curl; 35/6, 35/6 (warm up) 40/6, 45/6, 50/4
Hammer curl; 30/10 (warm up) 35/10, 35/10, 40/8
Abs; 7 sets of 12-15 weighted crunches
Cardio; 30 min elliptical

Fri. 4/16 and Sat. 4/17

Fri. 4/16 Intervals
5 min. warm up
10 -1 min. intervals
10 min. cool down

Sat. 4/17 Legs
10 min. warm up
Squats; 50/10, 50/10 (warm up) 70/10, 70/10, 75/10, 75/10
Leg ext.; 145/8 (warm up) 160/8, 160/8, 160/8
Hack squat; 140/10 (warm up) 150/10, 160/10, 160/10
Db walking lunge; 3 sets of 10 @ 25lbs
Calf high rep. 5 sets of 25 @ 60lbs
10 min cool down

*Preformed squats on smith machine, didn't want to good through what I went through last time. Great form and went really deep, felt great. Lightened up on the extensions and hack squats, I'm a little concerned about the knees, feeling tight.

Thurs. 4/15 Shoulders and Triceps

Db press; 25/8, 25/8 (warm up) 30/8, 35/7, 35/6
Preacher bar upright row; 20/10 (warm up) 30/10, 40/10, 40/10
Rear delt; 80/12, 85/12, 85/10
Cable bar ext. 42.5/10, 42.5/10 (warm up) 47.5/10, 47.5/10, 50/7
Db kickbacks; 4 sets of 12 @ 20lbs
Cardio; 30 min cybex

*Not a bad workout today, energy level did drop durning bar extensions. Kept the kickbacks at 20lbs to make sure I didn't cheat and to squeeze every rep. Sometimes you just gotta take a step back.

Wed. 4/14 Back and Hammies

Pull ups; 7,5,6,8
Bb bentover row; 60/8, 60/8 (warm up) 70/8, 70/7, 70/6
Rope pulldown; 40/12 (warm up) 45/12, 45/10, 45/11
Bb stiff leg; 90/8, 90/8 (warm up) 140/8, 140/8, 150/8
Db leg curl; 20/12 (warm up) 25/12, 25/12, 30/10
Abs; 7 sets of 12 lower abs (weighted and bench)

*Energy a little low today, feeling those db chest press from yesterday. Nothing to exciting today, keep forgetting that I'm also lifting a weights w/a 45lb bar. Maybe I need to start adding that to my totals, hhuummm. Last set of pull ups was assisted. Was happy to go up on the stiff leg, was second guessing myself weather I could hit the 8 reps. Everything is set for Sunday chest workout with my spotter, Pat (who spotted me yesterday doing 60lbs press) and his wife will video tape me. Just hope that staying up past my bed time on Saturday doesn't mess with my schedule.

Tues. 4/13 Chest and Biceps

Flat db press; 45/8, 45/8 (warm up) 50/8, 55/8, 60/8
Slight in. db press; 35/10 (warm up) 40/10, 45/8, 45/8
In. fly; 115/12, 120/10, 120/9
Preacher curl; 35/6, 40/6 (warm up) 45/5, 45/5, 45/5
Db hammer curl; 25/10 (warm up) 30/10, 35/10, 35/10
Cardio; 30 min. elliptical

*After a disappointing leg workout yesterday, today I redeemed myself after having an adjustment and rehab. I was fortunate to have a gym member that I trust to spot me on the 60lb db press. Hahhh, what a great pump I've got. Biceps are getting stronger and seeing more def. in arms.

Mon. 4/12 Legs

Squats; 30/10, 50/10 (warm up) 70/10, 80/10, 90/10, 100/10
Leg ext.; 165/8, 180/6, 180/7
Hack; 140/10, 160/10, 160/10, 160/10
Walk db lunge; 3 sets of 12 @ 20lbs
Calf raise, high rep.; 5 sets of 30 at 50lbs

*After getting woken up twice last night (12:30 - work called when one of the drivers called out sick, then the fire house alarm 2 doors down went off about an hour later). I also have a headache due to my neck being out of adjustment ( I've got those symptoms down to a science). It just got worse after the last 2 sets of squats. Think I will go back to the smith machine and do higher reps. for squats. Not my best workout but, I didn't let the headache get in my way of completing my workout.

Sat. 4/10 Shoulders and Triceps

Db press; 20/8, 25/8 (warm up) 30/8, 35/7, 35/8
Preacher bar upright row; 20/10 (warm up) 30/10, 35/10, 40/10
Rear delt; 80/12, 85/12, 90/11
Bar ext.; 35/12, 42.5/10 (warm up) 45/10, 50/8, 50/7
Db kickback; 20/12 (warm up)25/12, 25/12, 25/12
Cardio; 30 mins elliptical

*Yeah Buddie, 35lb db press, feeling like Wonder Women today. Rear delts were done on the pec/deck machine. Used the cable machine for bar extensions. Tomorrow, rest day, no cardio after working in my mom's yard I'm going to need a rest day.

Fri. 4/9 Back and Hammies

Pull ups, non assisted; 6,4,4,4
Bb bentover row; 50/8, 50/8 (warm up) 60/8, 80/8, 80/8
Rope pulldown; 35/12 (warm up) 40/12, 45/11, 45/9
Stiff leg bar; 80/8, 90/8 (warm up) 3 sets of 8 @ 140lbs
Db leg curl; 15/12 (warm up) 20/12, 20/12, 25/10
Abs, weighted reverse side crunch; 4 sets of 12 @ 20lbs
weighted floor crunch; 3 sets of 25 @ 20lbs

*Solid workout this morning, started a little slow but, quickly perked up. Deadlifts felt great, looking foward to upping the weight on the next trip. Had an extremely deep tissue massage on my shoulders, neck and back before going to work.

Thurs. 4/8 Chest and Biceps

Flat db press; 40/8, 45/8 (warm up) 50/8, 55/7, 55/8
Slight in. db press; 35/10 (warm up) 40/10, 45/10, 45/9
In. fly; 100/12, 115/12, 115/10
Preacher curl; 30/6, 35/6 (warm up) 40/6, 45/5, 45/6
Db hammer curl; 25/10 (warm up) 30/10, 30/10, 35/0
Cardio; 30 min cybex

*Another great workout, feeling a bit sore (love this feeling, means I'm accomplishing a new level of growth) in the glutes, quads and calves. Did incline flys on the pec/dec machine, and the biceps felt really strong during both workouts.

Wed. 4/7 Legs

10 min warm up
Squat; 30/10, 40/10 (warm up) 50/10, 60/10, 70/10, 80/10
Leg ext. 180/8, 180/8, 185/6
Hack squat; 90/10 (warm up) 140/10, 160/10, 180/10
Walking lunge; 20/12, 25/12, 25/12, 25/12
Calf raise, high rep; 0/30, 50/25, 50/25, 50/25, 50/25
10 min cool down

*Very happy with the workout, especially with the fact that I started squats again (still being careful w/ the neck). So squats today were done on the smith machine, using extra padding. Next time around I will do squats free standing. I used kettle bells for walking lunges and the leg press for calf raises. Noticed good separation in the quad muscles during leg ext.

Tues. 4/6 Intervals

Decided to change it up a bit and go back to an old sport I used to do.....boxing.

5 min warm up with shadow boxing
10 - 1 min. rounds of intervals w/ 30 second rest on a punching bag w/ 14oz. gloves
10 min cool down on treadmill

*Wow did I sweat my butt off, when your used to 2 - 3 min rounds and a 1 minute rest (when I was in the Gloden Gloves) this cardio session was a great workout. I think using the 14oz. gloves really help. I'll have to keep this in my cardio routine.

Mon. 4/5 Shoulders and triceps

Side lateral; 20/10, 25/8 (warm up) 30/6, 30/6, 25/8
Bar shrug; 140/10 (warm up) 180/10, 180/10, 180/10
High in. press; 50/10 (warm up) 70/8, 70/10, 70/10
Dips; 80/15, 80/15, 85/15, 90/12
Rope; 20/12 (warm up) 25/12, 30/11, 30/12

*I felt like someone gave me kryptonite in my pre workout meal. I think the outside track work I did yesterday for cardio did me in today. Better get used to it as I plan on doing intervals at the track as long as the weather is good. Wednesday starts workout "C".

Sun. 4/4 Back and hammies

Lat pull under; 110/8, 110/8 (warm up)120/8, 125/8, 125/7
T bar row; 80/8, 80/8 (warm up) 95/8, 95/8, 95/6
Db deadlift; 65/10 (warm up) 3 sets of 10 @ 70lbs
Close low row; 70/12, 72.5/10, 72.5/9
Seated leg curl; 100/15, 100/15 (warm up) 110/12, 110/11, 110/11
Abs; weighted crunch 4 sets of 15 @ 50 lbs
bench leg raises 4 sets of 12
Cardio; 30 mins outside track

*Today is the total opposite of yesterday, awsome workout, great form, beautiful day to do cardio outside, perfect. I even had a guy come up to me at the gym, he said "I really liked how you did the low rows on the cable machine, can you watch me to make sure I'm doing it right." So after I watched him do a couple of reps, I showed him the right way to do it. He tried a couple more, I corrected his form. I never realized till I watched someone "cheating" how easy a workout could be, then have the person perform the reps the correct way, how much more a person feels the reps.

Sat. 4/3 Chest and biceps

Slight in. bar press; 40/8, 50/8 (warm up) 60/8, 60/8, 65/6
In. db press; 40/10 (warm up) 45/8, 45/7, 40/10
Flat fly; 40/10, 40/10, 40/9
In. db curl; 25/8, 25/6 (warm up) 30/6, 30/5, 30/6
Cable curl; 35/10 (warm up) 42.5/8, 42.5/10, 47.5/9
Cardio; 30 mins ellipictal

*Nothing too exciting about todays workout. I did do a little flexing in the mirrors at the gym though. Liking what I'm seeing, arms and shoulders looking good (increased size and difination). Even the glutes are perky (which is a body part I thought needed the most work).

Fri. 4/2 Legs

10 min warm up
Leg Press; 360/8, 360/8 (warm up) 450/8, 500/8, 500/8, 540/4
V squat; 180/ 10 (warm up) 200/10, 220/8, 220/9
Sissy squat; 10/20 (warm up) 25/15, 25/16, 25/17
Db lunge; 30/12, 30/12, 30/11
Calf, heavy; 5 sets of 15-20 @ 360lbs
Abs; weighted lower abs; 4 sets of 12 @ 15lbs
weighted upper abs; 50/12, 50/12, 57.5/12, 57.5/12

*Holy cow, I can't believe I attempted 540lbs on the leg press. Only was able to get 4 reps (sorry Joe), guess my heart was bigger than my muscles. Was feeling really great till I slammed my thumb between two 25lb plates while doing sissy squats, ouch. So, now to spill the beans about my extra energy and strength..... I have been taking a product called Beta Alanine produced by Align Life. If you look on the ingredients for All in 1 this amino acid is in this too. Dr. Brett suggested this product, he said you will really notice a difference in your workouts. Boy, was he right.

Wed. 3/31 Shoulders and Triceps & Thurs. 4/1 Intervals

Wed. 3/31
Side lateral; 20/8, 25/8 (warm up) 30/8, 30/7, 30/7
Bar shrug; 140/10 (warm up) 160/10, 180/10, 180/10
High in. iso press; 60/10 (warm up) 65/10, 75/10, 80/7
Dips; 70/20, 85/12, 90/14, 90/11
Rope; 25/12 (warm up) 30/12, 30/11, 30/10
Cardio; 30 min cybex

Thurs. 4/1
5 min warm up
10 - 1 min intervals
10 min cool down

*Great workout again on Wednesday, had my revaluation for my back and neck. Posture (form durning workouts), energy, strength, and work itself have improved greatly. So Dr. Brett has cut me back to 2 adjustments w/rehab a week and massages when needed. Work still needs to be done on my neck. Tried to rest the bar from the smith machine just below my neck to see how it would feel. Sorry to say but, it didn't feel all that great, damn.