Wed. 9/29 Shoulders and Biceps

Side lateral; 20/8 (warm up) 3 sets of 8 @ 25lbs
Hi. in db press; 20/10 (warm up) 25/10, 30/8
Floor raises; 20/12 (warm up) 25/10, 25/10
Cable upright; 40/10 (warm up) 42.5/10, 47.5/8
In. db curl; 25/6 (warm up) 30/6, 30/6, 35/4
Cable curl; 40/10 (warm up) 42.5/8, 42.5/7
1 arm preacher; 15/12, 15/12
Cardio, AM; 45 mins.

*As yesterday drugged on it felt like someone was sucking the energy out of me and continued through this mornings workout. While pushing through the side laterals I starting hearing some one's voice in my head saying "KEEP PUSHING"!!! That little voice was none other than Joe's. So push I did, even going up in weight, or trying to, during the db curls. Thanks Joe.

Tues. 9/28 Back and Hamstrings

Lat pull down palm up; 85/12, 100/10 (warm up) 120/8, 120/7, 120/6
T bar row; 100/10 (warm up) 115/7, 115/8, 120/6
Db deads; 55/10 (warm up) 60/10, 65/8
Close row, high; 55/12, 57.5/12, 60/12
Good mornings; 60/12, 60/10, 60/10
Glut / ham; 16, 17, 18
Cardio, AM; 45 mins.

*Another successful workout, energy and strength holding strong. Up for a challenge, I attempted to do glut/ham raises without assist, starting at the bottom. I did manage to do 4 reps. I will eventually work my way to no assist.

Mon. 9/27 Chest and Triceps

Sl. in bar press; 40/10, 50/8 (warm up) 60/8, 60/6, 60/7
In. db press; 25/10 (warm up) 30/10, 35/8
Flat fly; 35/10 (warm up) 40/10, 40/7)
Uneven push ups; 15, 15
Dips, w/25lbs; 15, 12, 11, 12
Rope; 25/12 (warm up) 30/12, 30/11
Lying bar ext.; 30/12, 30/10
Cardio, AM; 45 mins

*Good workout, nice energy, must be the fact that I have been able to sleep without interruptions. Since I don't have to go back to the gym for PM cardio, I am going to take the opportunity to hit the posing and practice the routine after work instead of before. I will be able to practice longer by witching it to the evening.

Sat. 9/25 Intervals and Sun. 9/26 Legs and Abs

9/25
5 min warm up
18 - 1 min intervals
10 min cool down


9/26
10 min warm up
Squat; 70/8, 90/8 (warm up) 120/6, 120/7, 120/6
Hack; 100/10 (warm up) 140/9, 140/10
Sissy; 25/15, 25/16, 25/17
Bar lunge; 3 sets of 10 @ 50lbs
Donkey; 160/20, 160/17, 160/15, 160/15
Abs; 7 sets

*Squats felt great, got lower than I ever did. Then by the time I got to lunges, my legs felt like rubber. I am surprised that I'm not sore from all the posing yesterday, guess that means I'm conditioned.

Fri. 9/24 Shoulders and Biceps

Db side lateral; 20/10 (warm up) 25/8, 30/8, 30/8
Hi. in. db press; 25/10 (warm up) 30/9, 30/8
Db floor raises; 15/12 (warm up) 20/12, 25/10
Cable upright; 40/10 (warm up) 42.5/10, 42.5/9
In db curl; 20/10 (warm up) 25/6, 30/6, 30/6
Cable curl; 35/10 (warm up) 40/10, 42.5/7
1 arm preacher curl; 15/12, 15/10
Cardio, AM; 30 mins

*Third night of sleep interpretitis, thank goodness it is Friday, I need a solid nights sleep. If it was for products like Jack3d, I would not be able to get through these last 3 days of workouts. I wish it work on my crabbiness, oh well can't have it all.

Thurs. 9/23 Back and Hamstrings

Lat pull down palm up; 85/10, 100/8 (warm up) 120/8, 122.5/6, 125/5
T bar row; 100/8 (warm up) 140/8, 150/8, 155/6
Db deads; 50/10 (warm up) 60/8, 65/8
Close row, high; 50/12, 55/12, 55/12
Good mornings; 50/12, 50/12, 60/10
Glute/ham; 16, 16, 14
Cardio, AM; 45 mins
Cardio, PM; Intervals

*Can't believe I am going to say this, but at 4 weeks out, this was one of my best back and hamstring workouts. Strong, steady and intense all the way through to the end.

Wed. 9/22 Chest and Triceps

Sl. in. bar press; 40/10, 40/8 (warm up) 50/8, 60/6, 60/6
In. db press; 30/10 (warm up) 35/8, 35/8
Flat fly; 30/12 (warm up) 35/12, 40/9
Uneven push ups; 14, 12
Dips, w/ 25lbs; 16, 13, 12, 11
Rope; 25/12 (warm up) 30/10, 30/10
Lying bar ext.; 30/10, 30/10
Cardio, AM; 30 min
Cardio, PM; 45 min

*Slow start, but after the bar presses things started picking up. Quads are sore and having a 25lb weight on your lap for dips didn't help.

Mon. 9/20 Intervals and Tues. 9/21 Legs & Abs

9/20 Intervals
5 min warm up
18 - 1 min intervals
10 min cool down

9/21 Legs and abs
10 min warm up
Squat; 50/12, 90/8 (warm up) 130/8, 130/6, 130/6
Hack; 90/10 (warm up) 130/8, 140/8
Sissy; 25/17, 25/15, 25/15
Bar lunge; 3 sets of 12 each @ 50lbs
Donkey; 150/20, 150/18, 150/18, 150/20
Abs; 8 sets
Cardio, PM; 45 mins

*Sweet workout, 4 1/2 weeks out and I am able to increase my weight loads from the last go around on this program.

Sat. 9/18 Back and Hamstrings & 9/19 Shoulders and Biceps

9/18
Lat pull down palm up; 85/12, 85/10 (warm up) 100/8, 120/7, 120/6
T bar row; 90/8 (warm up) 115/8, 115/7, 115/6
Db deads; 40/10 (warm up) 55/10, 55/10
Close row, high; 42.5/12, 50/12, 50/12
Good mornings; 30/12, 40/12, 50/12
Glute ham.; 15, 14, 15
Cardio, AM; 30 mins

9/19
Side lateral; 25/8 (warm up) 30/8, 30/8, 30/7
Hi. in. db press; 25/10 (warm up) 30/8, 30/8
Floor raises; 10/12 (warm up) 15/12, 20/10
Cable up right; 40/10 (warm up) 42.5/9, 42.5/8
In. db curl; 20 (warm up) 25/6, 25/6, 30/5
Cable curl; 30/10 (warm up) 35/10, 40/8
1 arm preacher; 15/12 (warm up) 20/10, 20/10
Abs; 8 sets
Cardio, AM; 45 mins

*Good workouts, and I found a new way of doing glute ham exercise. Works well, less of a chance of slipping off the lat pull down seat, little rough on the knees though. Joe, I replied to your email, if you don't receive it let me know by email and I will call you.

9/17 Chest and Triceps

Sl. in. bar press; 30/10, 40/8 (warm up) 50/8, 60/7, 60/6
In. db press; 25/10 (warm up) 30/9, 30/7
Flat fly; 25/12 (warm up) 35/12, 5/10
Uneven push ups; 12, 12
Dips w/ 25lbs; 13, 15, 13, 13
Rope press; 25/12 (warm up) 27.5/10, 27.5/10
Lying bar ext.; 30/12, 30/12
Cardio, AM; 30 mins
Cardio, PM; 45 mins

*Whoa my glutes and quats are sore, going to make it hard to stand from a seated position today. Loving this new found energy, Jack3d free and I have be putting it to good use. Forgot to mention that on Tuesday I rescued a red tailed hawk that hit the building where I worked. As I waited for the wildlife rehab center worker to stop by after teaching class, he spent the day in my office in a box covered by a towel. I have rescued many critters (this is my 4 raptor) in the past so I know how to handle them. He should be fine.

Wed. 9/15 Intervals and Thurs. 9/16 Legs and Abs

Wed. 9/15
5 min warm up
18 - 1 min intervals
15 min cool down


Thurs. 9/16
10 min warm up
Squat; 70/8, 90/8 (warm up) 3 sets of 6 @ 120lbs
Hack; 90/10 (warm up) 120/10, 130/10
Sissy; 10/20, 25/15, 25/15
Bar lunge; 30/10 ea., 40/10, 50/10
Calf raises; 4 sets of 15 @ 140lbs
Abs; 8 sets of 12

*With the thoughts of my sore back plaguing my focus I did 2 extra sets of warm ups before diving into the heavy stuff. Wasn't to impressed with the squats but I knocked it out of the park with hack, sissy and bar lunge. Made me feel better especially being a high carb day, felt like I earned it. For this round since we do not have a donkey calf raise machine, I will be using the V squat machine. BTW, looked back at the last time I did this workout when I was finished and realized I did better this time around.

Tues. 9/14 Shoulders and Biceps

Seated bar press; 50/10, 60/8 (warm up) 75/8, 90/7, 90/6
Seated side lat.; 45/10, 50/10, 55/9
Front raise, ss; 15/12 (warm up) 20/10, 20/12
w/ rear bench row; 20/12 (warm up) 30/10, 30/10
Bar curl; 20/6 (warm up) 25/6, 30/5, 30/4
Rope curl; 35/10 (warm up) 40/9, 40/10
Con. curl; 30/10, 30/10
Cardio, AM; 30 mins
Cardio, PM; 45 mins

*Much better energy today and I didn't feel tired / lazy during my workout. Core-flex has finally begun to have an effect on the joints, sure does make it easier to lift. Well, the back is definitely out of adjustment (right side above butt), should make for an interesting leg day on Thursday. I did do more extensive stretching and foam rolling after training and will hit it again tomorrow after intervals.

Mon. 9/13 Back and Hamstrings

Wide lat pull down; 85/10, 90/8 (warm up) 100/8, 110/6, 110/6
Deads; 110/8 (warm up) 130/8, 140/6, 140/6
Bench row; 45/10, 45/10, 45/8
Seated row; 70/12, 75/12, 75/11
Lying leg curl; 50/10 (warm up) 55/8, 55/8, 50/8
Single leg curl; 50/12, 50/12, 50/10
Cardio, AM; 30 mins
Cardio, PM; 45 mins

*Was having a pretty good workout till I tweaked my back, started feeling it while doing lying leg curl, so I had to back off a little on the weight loads. Did about 10 mins of stretching after my training session, seems to feel better now. We'll see what the rest of the day bring.

Sun. 9/12 Chest and Triceps

In. db press; 25/8, 25/8 (warm up) 35/8, 35/6, 36/6
Flat bar; 50/10 (warm up) 60/10, 70/8
Chest dips w/assist; 15, 12, 12
Rack push ups; 23, 22
Triceps press; 70/10, 75/10 (warm up) 85/10, 90/8
Db. ext.; 25/12 (warm up) 30/12, 35/10
1 arm underhand; 12.5/12, 12.5/10
Cardio, am; 45 mins

*I was so glad I went to the high school reunion yesterday, what a great time we all had. I got many complements on how I look and many have seen competition or profile photos of me. Just a note, I was an athletic overweight kid (169lbs was my heaviest). And of course, I was asked many questions about diet and training. I may even have a future date with one of classmates, will see.

Sat. 9/11 Legs

10 min warm up
Leg ext.; 90/10, 100/10 (warm up) 115/10, 120/10
Front squat; 50/8, 50/8 (warm up) 70/8, 70/8, 75/8
Sumo squat; 55/10 (warm up) 3 sets of 10 @ 70lbs
Split squat; 3 sets of 12 @ 45lbs
Calf, singles; 5 sets of 15 @ 80lbs
Abs; 7 sets of 12 - 20

*I usually feel good after a massage, not this morning, I felt like crap. This seemed like one of my worst leg workouts, just no energy or motivation. It did seem like I had the strength to get it done though, still wish I could have a do over.

Thurs. 9/9 Shoulders and Biceps

Seated bar press; 40/10, 50/8 (warm up) 70/8, 80/8, 90/6
Seated side lat.; 40/10, 45/10, 50/9
Front raise, ss; 12/12 (warm up)15/12, 15/12
w/ rear bench row; 20/12 (warm up) 25/12, 30/10
Bar curl; 20/6 (warm up) 25/6, 25/6, 25/6, 25/5
Rope curl; 30/10 (warm up) 35/10, 40/7
Con. curl; 25/12, 25/12
Cardio, pm; 45 mins

*OK, I physically crashed last night after cardio, like my body just went limp. So much so that I couldn't fall asleep as quickly as I normally do. I haven't felt that symptom before. So I have been also been holding off on taking Coreflex cause it is a 30 day supply, figured I could wait another 2 weeks, keep the cost down. Well, after the last 3 days of pushing and pulling, my arms, elbows, shoulders and back have cried, "Mercy". Have a massage scheduled for tomorrow after work since I am off from weight training and I only have to do intervals in the morning. Can't wait, I need it.

Wed. 9/8 Back and Hamstrings

Wide lat pull down; 70/15, 85/10 (warm up) 100/8, 100/8, 100/7
Deads; 90/8 (warm up) 130/8, 140/7, 150/7
Bench row; 40/10, 4/10, 40/8
Seated row; 70/12, 70/12, 70/11
Lying leg curl; 50/12 (warm up) 55/10, 55/10, 55/8
Single leg curl; 55/12, 55/12, 55/10
Cardio, pm; 45 mins

*Boyah! 6 1/2 weeks out and knocking out 195lbs (w/ bar weight) on deads, Jack3d free and that's all I have to say.

Tues. 9/7 Chest and Triceps

In. db press; 25/13, 30/10 (warm up) 40/8, 45/7, 45/6
Flat bar; 45/10 (warm up) 55/10, 70/8
Chest dips, assisted; 15, 10, 9
Rack push ups; 20, 15
Triceps press; 70/12, 75/10 (warm up) 85/10, 95/8
Db ext.; 25/10 (warm up) 30/10, 35/8
1 arm underhand; 12.5/12, 12.5/12
Cardio, pm; 45 mins

*Needed a shot of Jack3d this morning after being woken up with a phone call some time in the middle of the night, work. Think I took a little too much, as I feel like I drank 1/2 gallon of coffee, hopefully I won't crash later. Great thing about it was that I was able to push some serious weights.

Mon. 9/6 Legs

10 min warm up
Leg ext.; 85/10, 100/10 (warm up) 110/10, 10/10
Front squat; 40/10, 50/10 (warm up) 60/8, 70/8, 70/8
Sumo squat; 60/10 (warm up) 70/10, 80/10, 80/10
Split squat; 3 sets of 12 @ 40lbs
Calf, singles; 4 sets of 15 @ 80lbs
Abs; 8 sets of 12 to 20

* Holly Bleep-Bleep it was freezing this morning had to pull out the gloves and I ain't talking weight lifting gloves. Held the weight a little differently for the sumo squats, much better. I decided this year I will be taking a week off from work after the competition (actually, I will go back to work for a week to catch up on paper work then be off the following week) for some me time.

Sat. 9/4 Shoulders & Biceps / Sun. 9/5 Intervals

Sat. 9/4
Seated bar press; 40/10, 50/10 (warm up) 70/8, 80/7, 80/6
Seated side lat.; 40/10, 45/9, 45/8
Front raise, ss; 12/12 (warm up) 15/12, 15/12
w/ rear bench row; 20/12 (warm up) 25/12, 25/12
Bar curl; 20/6 (warm up) 25/5, 25/5, 25/6
Rope curl; 30/10 (warm up) 35/10, 35/10
Con. curl; 30/10, 30/9
Cardio, am; 45 mins

Sun. 9/5
5 min warm up
18 - 1 min intervals
10 min cool down

*Not too bad of a workout, with the low energy I was feeling, pushed though and got it done. Good thing was is that my back and neck held there adjustments this week, so no increase in office visits. It was so nice to do intervals this morning on the Cybex machine without the air conditioner blowing on my back, they didn't turn it on because of the cold (cool for normal people) temps.

Fri.9/3 Back and Hamstrings

Wide lat pull down; 90/10, 100/8 (warm up) 110/7, 110/7, 110/6
Deads; 90/8 (warm up) 120/8, 130/8, 140/7
Bench row; 35/10, 40/10, 40/10
Seated row; 70/12, 75/12, 75/12
Lying leg curl; 40/10 (warm up) 50/10, 50/9, 50/8
Single leg curl; 55/12, 55/12, 55/10
Cardio, pm; 45 mins

*Correction on last nights cardio, I did intervals instead. Low back felt well enough to go up on the weights for deads, we'll see what the chiro says about that later today. Really noticing the improvements that I have made in my hamstrings during lying leg curls. So glad it is Friday, work has been nuts and long the last 3 days with the large school orders.

Thurs. 9/2 Chest and Triceps

In. db press; 25/15, 30/10 (warm up) 40/8, 40/8, 40/7
Flat bar; 40/10 (warm up) 50/10, 60/10
Chest dips w/assist; 12, 13, 10
Rack push ups; 22, 20
Tricep press; 70/15 (warm up) 80/12, 80/12
Db ext.; 20/12 (warm up) 25/12, 30/12
1 arm underhand; 10/12, 12.5/10
Cardio, pm; 45 mins

*Well I did it again, I popped a blood vessel in my finger doing sumo's yesterday. Nothing like going to work with a purple spotted finger. Today's energy was low and it took me to my 1st set of rack push ups to take my sweat shirt off. Had a good laugh as I attempted to press 45 lb's during incline db press, no really I did laugh at myself. I realized yesterday after I was given a "compliment" and a light slap on the back how sensitive my upper back has become. It actually stung for some time afterwards. I just want you all to know especially those who read these posts who are not competitors that I am not complaining whatsoever. I love this sport and what I post gives you an idea of what I and other competitors go through.

Tues. 8/31 Intervals and Wed. 9/1 Legs

Tues. 8/31 am
5 min warm up
18 - 1 min intervals
15 min. cool down

Wed. 9/1
10 min. warm up
Leg ext.; 110/10 120/10 (warm up) 130/10, 130/10
Front squat; 40/8, 50/8 (warm up) 60/8, 70/8, 70/8
Sumo squat; 85/10 (warm up) 95/10, 95/10, 95/8
Split squat; 50/11, 50/10, 50/10
Calf, singles; 4 sets of 20 @ 70lbs
Abs; 9 sets of 12-30 reps
Cardio, pm; 45 mins

*Man, was I dragging butt on Tuesday and a rough day at work didn't help. Slept like a baby though which helped me through today's workout.