Sat. Oct 30 Shoulders and Biceps

Seated bar press; 2 warms, 50/8, 60/8, 70/6
Seated side lat.; 30/8, 30/10, 30/8
Front raise, ss; 1 warm, 15/12, 15/12
w/ rear bench row; 1 warm, 70/12, 80/12
Bar curl; 1 warm, 50/6, 60/6, 65/5
Rope curl; 1 warm, 35/10, 42.5/8
Con. curl; 1 warm, 25/10, 25/10

*Hit the smith machine for bar press, shoulder was a bit sore, think I slept on it wrong. Good solid workout though, once the kinks were worked out of it.

Fri. 10/29 Back & Hamstrings

Wide lat pull down; 2 warms, 100/8, 110/7, 110/6
Deads; 1 warm, 175/6, 175/6, 175/7
Bench row; 30/10, 35/10, 35/10
Seated row; 75/12, 80/12, 85/11
Lying leg curl; 1 warm, 45/10, 50/9, 50/8
Single leg curl; 55/12, 55/12, 55/10
Cardio, 30 mins.

*Had a hard time focusing on my workouts today as my mind weighed heavy on somethings. I kept my form together and tried to be careful, don't need to injury myself.

Thurs. 10/28 Chest and Triceps

Db flat press; 2 warms, 50/8, 50/7, 50/7
In. fly; 1 warm, 85/10, 85/10, 90/9
In. db press; 1 warm, 30/12, 30/10, 30/10
Push up on medicine ball; 10, 8, 7
Triceps dips; 2 warms, 80/8, 85/8, 85/7
Press down; 1 warm, 42.5/10, 42.5/8, 42.5/9
Db kickback; 1 warm, 15/12, 15/12, 15/11
Cardio; 30 mins

*Really nice workout with good energy throughout. Still working my way back to the weight loads I was hitting earlier in the year. Hitting the stepper for cardio in hopes it will help with the gluts.

Tues. 10/26 Intervals & Wed. 10/27 Legs and Abs

Tues. 10/26
5 min. warm up
12 - 1 min. intervals
10 min. cool down

Wed. 10/27
10 min. warm up
Squat, wide stance; 2 warms, 135/8, 155/7, 155/7, 155/6
Leg press; 1 warm, 270/10, 270/10, 270/9
Glut press; 1 warm, 3 sets of 12ea. @ 90lbs
Hip abduction; 175/10, 175/9, 175/10
Calf raise; 4 sets of 20 @ 270lbs
Upper abs; 8 sets

*Gonna post the weight loads differently this time, I am gonna add in the weight of the bar or whatever else I am using. Leg workout was pretty good, legs were shaking while I was doing abs and walking up the stairs out of the gym.

Thurs. 10/21 Upper Body Curcuit Training

4 sets of 10-15 reps each
Straight arm pull down; 35 - 40lbs
Upright row; 20lbs
Incline press; 25lbs
Triceps press down; 40lbs
Hammer curls; 25lbs
Ab crunch
Cardio; 20 mins

*Boy, this workout got the heart pumping, felt like a leg day. The cherry that top this day was the hour "pre event massage" I had. My boy Mark does such a great job getting my muscles back to were they should be.

Wed. 10/20 Chest, Shoulders and Triceps

Db flat press; 30/15, 35/14, 35/12, 35/10
In fly; 75/15, 80/14, 80/12
Shoulder press; 15/15, 20/12, 20/10, 20/11
Db lateral raise; 10/15, 12/15, 15/14
Rope overhead press; 25/15, 30/13, 30/12, 30/10
Db kickbacks; 10/15, 15/14, 15/15, 15/13
Cardio; 25 mins

*Woke up feeling well rested a half hour before my alarm went off. No work for me till next Thursday, first real time off since....well, last year.

Tues. 10/19 Back and Biceps

Lat pull down; 75/15, 80/13, 80/10
Deads; 70/15, 70/15, 80/15, 90/12
Bench row; 25/15, 30/12, 30/12
Preacher curl; 20/15, 25/15, 30/11, 30/9
Db curl; 20/15, 25/10, 25/10, 25/8
Crossover cable curl; 10/12, 10/10, 10/10
Abs; 7 sets of 12- 15 reps
Cardio; 35 mins.

*Not taking much to feel these workouts. My biceps felt like they were going to explode out of my skin even before I got to the bicep workout.

Mon. 10/18 Legs and Hamstrings

Bb squat; 50/15, 90/12, 90/10, 90/10
Leg press; 230/10, 180/12, 180/11
Leg ext.; 85/12, 85/11, 85/12
Reverse db lunge; 20/10ea., 20/12, 20/11, 20/10
Lying leg curl; 40/12, 40/12, 40/11
Reverse lying leg curl; 14, 12, 10, 12
Cardio, 40 mins.

*Good pump and the joints didn't bother me as I thought they would have. Feeling really good physically and mentally.

Fri. 10/15, Sat. 10/16, Sun. 10/17 Cardio

Fri. 10/15 40 mins cardio am and pm
Sat. 10/16 and Sun. 10/17 20 mins. intervals, 30 mins. cool down

*Woke up Friday morning feeling like I was in someone else body. Felt tired most of the day and my joints were really bothering me. Felt the same way Sat. morning, but wasn't as tired this morning. Joints continue to ache, have to be careful tomorrow doing legs. Other than that, I am ready to hit the stage Sat.

Thurs. 10/14 Shoulders and Biceps

Db press; 25/10, 25/8 (warm up) 30/8, 30/8, 30/8
1 arm cable lat.; 5/10 (warm up) 10/10, 10/10
Seated rear delt, ss; 75/12 (warm up) 90/11, 80/11
w/ upright row; 20 (warm up) 25/10, 25/11
Hammer curl; 25/8 (warm up) 30/6, 35/6, 35/6
Close curl; 25/10 (warm up) 30/8, 30/7
1 arm cable curl; 15/12, 20/9
Cardio; intervals

*Good workout, really happy about how my shoulders and arms developed. Actually, I feel great about how I am looking overall for the first time since I started competing.

Wed. 10/13 Back and Hamstrings

Pull Ups; 12, 11, 7, 6
Bb bent over row; 50/8 (warm up) 70/8, 70/8, 80/7
Rope pull down; 42.5/8 (warm up) 47.5/8, 50/7
Str. arm pull down; 42.5/10, 50/8, 50/7
Stiff deads; 120/12, 120/11, 130/8
Single leg curl; 25/10, 30/10 (warm up) 35/10, 40/10, 40/10
Abs; 7 sets
Cardio, AM; 40 mins.
Cardio, PM; 40 mins.

*I felt like 2 persons in 1 body (1 tired and the other with the strength of an off season bodybuilder). I am so happy that I retired my belt and hooks months ago, I feel much stronger. On another note; last night at work as I was finishing up for the day the night supervisor came in the office with 2 boxes (1 with cinnamon rolls and the other with assorted danish) and stood behind me blowing the scent of warm cinnamon iced rolls in my direction. Meanie!

Tues. 10/12 Chest and Triceps

Flat db press; 40/10, 45/8 (warm up) 50/8, 55/6, 55/5
Sl. in. db press; 30/10 (warm up) 35/10, 40/9
Flat bar w/ bands; 12, 12, 10
In. fly; 95/12, 100/12
Close press; 30/10, 30/9 (warm up) 35/9, 35/9
Rev. press down; 30/12 (warm up) 35/12, 40/12, 42.5/9
1 arm rope press; 10/12, 15/8
Cardio; 2 min. intervals

*Ok I'm tired today. Strength was not like it was the last time I did chest, but I pushed through it trying to reach the same weight loads. The flat bar with bands was an interesting change of pace. Can't image what doing it with chains feels like. As I get closer to competing, people are asking if I am either doing lots of cardio or no carbs. If they only knew.

Mon. 10/11 Legs and Calves

Leg press; 270/10, 320/10 (warm up) 360/10, 410/10, 410/10
Squat; 90/8 (warm up) 120/8, 120/8, 130/8
Leg ext.; 125/10, 125/10, 125/9
Walking lunge; 3 sets of 11 each @ 30lbs.
Calf, hi. rep.; 150/30, 150/30, 150/25, 150/25
Cardio, AM; 40 mins.
Cardio, PM; 40 mins.

*Now that was a leg workout. It is always great when high carb. day falls on leg day. I can't believe I was able to push this much weight less than 2 weeks away from competing. I am so pump up for this show, feeling positive and confident.

Sat. 10/9 Shoulders and Biceps / Sun. 10/10 Intervals

10/9
Db press; 20/10, 25/10 (warm up) 30/8, 35/8, 35/8
1 arm cable lat.; 10/10 (warm up) 15/10, 20/8
Seated rear delt, ss; 15/12 (warm up) 20/12, 30/10
w/ upright row; 20/12 (warm up) 25/10, 25/12
Hammer curls; 20/10 (warm up) 30/6, 30/6, 30/6
Close curl; 20/12 (warm up) 25/10, 30/10
1 arm cable curl; 20/12, 25/12
Abs; 9 sets
Cardio, AM; 45 mins
Cardio, PM; Intervals

10/10
5 min. warm up
20 - 1 min intervals
15 min. cool down

*Trained at Snap Fitness yesterday and when I started to use the peck/deck machine for rear delt, I noticed that the tension was not equal on both sides. So I switched to the cross over cable machine. Had a great massage Friday, it was only 30 minutes, but my shoulders really needed it. Getting a "show ready" 60 minute massage on the Thursday before the comp. Went through show supplies last night to make sure I have everything I need, no waiting till the last minute for me. 2 weeks to go and ready to rock.

Fri. 10/8 Back and Hamstrings

Pull ups; 12, 11, 9, 9
Bb. bent over row; 40/10 (warm up) 50/8, 60/8, 70/8
Rope pull down; 42.5/8 (warm up) 50/8, 50/7
Str. arm pull down; 42.5/10, 42.5/11, 42.5/9
Bb. stiff deads; 110/12, 120/11, 120/12
Single leg curl; 20/12, 25/10 (warm up) 30/10, 35/10, 35/10
Cardio; Intervals

*Still pushing hard and feeling really good this week. I have not been able to get my post workout meal in me fast enough the last couple of days as the metabolism has been on fire. Pull ups were sick, on the last rep of each set I came down half way, held it for about 10 seconds then pull myself back up for 1 more rep, WHOA MOMMA! Deads felt great and since I don't have an assistant for db leg curls, I did single leg curls on the lying leg curl machine.

Thurs. 10/7 Chest and Triceps

Flat db press; 35/8, 45/8 (warm up) 55/5, 55/6, 55/8
Sl. in db press; 35/10 (warm up) 40/8, 40/8
Flat bar; 40/10 (warm up) 50/10, 55/10
In. fly; 85/12, 95/12
Close press; 25/10, 30/10 (warm up) 35/10, 35/9
Rev. press down; 35/12 (warm up) 42.5/10, 42.5/9, 42.5/9
1 arm rope press; 10/10, 15/7
Cardio; Intervals

*Another great workout, I can't tell you how happy I am about holding off on using Jack3d till now. It is really helping me push the weight these last couple of weeks. Had a spotter on my last set of flat db press, can't believe I am only 5lbs off from my record weight of 60lb db's. Up till now I was able to do intervals on my off days of lifting. Unfortunately this week I am not able to, but next week is looking better.

Tues. 10/5 Intervals & Wed. 10/6 Legs and Abs

10/5
5 min warm up
20 -1 min intervals
15 min cool down

10/6
10 min warm up
Leg press; 180/10, 270/10 (warm up) 320/10, 350/10, 370/10
Squat; 90/8 (warm up) 100/8, 110/8, 120/8
Leg ext.; 120/10, 125/10, 130/10
Walking lunge; 25/10, 25/12, 25/12ea.
Calf, high rep.; 90/30, 140/30, 140/25, 140/25
Abs; 6 sets
Cardio, AM; 45 mins

*Sick workout today. I know that later today I am going to feel like I need a nap. One thing I hate is the fact that I underestimate how much weight I can really push. Though the energy with the help of Jack3d was steady throughout the entire workout. I also realized today how lean my back is when I was doing leg press. The back rest was very irritating but the little voice in my head named "Little Joe" kept telling me to PUSH!!!

Mon. 10/4 Shoulders and Biceps

Side lateral; 25/8 (warm up) 30/8, 30/7, 30/7
Hi. in. db press; 25/10 (warm up) 30/8, 30/7
Floor raises; 20/10 (warm up) 30/8, 30/7
Cable upright; 40/10 (warm up) 42.5/10, 47.5/8
In. db curl; 25/8 (warm up) 30/6, 35/5, 35/4
Cable curl; 40/10 (warm up) 47.5/8, 47.5/10
1 arm preacher curl; 15/12, 20/10
Cardio, AM; 45 mins

*Seems like the closer I get to showtime, the more I feel these workouts. After thinking I slept through my back workout yesterday, I am feeling it today. I had to compliment this guy who has been working out at the gym for the past several months. He started out a little overweight and out of shape and now after dropping 10lbs he is looking great. He was very thankful and said, "I wish I could lift as much as you can". I told him, "You will get there, just keep up the intensity and watch your form". I needed to give credit where credit is due.

Sat. 10/2 Chest and Triceps and Sun. Back and Hamstrings

Fri. 10/1, Cardio, PM; 45 mins (forgot to mention this on Friday)

Sat. 10/2
Sl in bar press; 40/10, 40/8 (warm up) 50/8, 50/8, 55/8
In db press; 30/10 (warm up) 35/9, 35/10
Flat fly; 30/12 (warm up) 40/10, 45/7
Uneven push ups; 16, 18
Dips, w/25 lbs; 16, 14, 15, 12
Rope; 25/12 (warm up) 30/10, 30/11
Lying bar ext.; 30/10, 35/8
Cardio, 45 mins

Sun. 10/3
Lat pull down palm up; 85/10, 85/10 (warm up) 100/8, 110/8, 115/7
T bar row; 100 (warm up) 105/8, 110/8, 110/8
Db deads; 55/10 (warm up) 60/8 60/10
Close row, high; 60/12, 65/10, 65/10
Good mornings; 60/12, 60/12, 65/10
Glut/ham; 16, 14, 14
Abs
Cardio, 45 mins

*After using Jack3d the last 2 days, I decided not to use it on back day, BIG MISTAKE!!! Didn't want to take the chance on becoming immune to it, but at 3 weeks out that is the chance I am going to have to take. Having slept a solid 8 hours, I still felt tired and never got my grove on, felt like I slept through my workout.

Thurs. 9/30 Intervals and Fri. 10/1 Legs and Abs

9/30
5 min warm up
20 - 1 min intervals
15 min cool down

10/1
10 min warm up
Squat; 90/8, 90/8 (warm up) 110/8, 120/8, 130/8
Hack; 90/10 (warm up) 140/10, 150/10
Sissy; 25/20, 25/20, 25/16
Bar lunge; 50/10 ea./ 55/10, 55/10
Donkey; 170/20, 170/16, 170/16, 170/20
Abs; 8 sets

*As someone was using the machine that I do intervals on, I choose it try intervals on the bike for the first time. That will be the last time, my gluts went numb and it killed my hamstrings, ouch. Moving on to leg day, with it being the first time not having a high carb day I did not want to loose the strength I normally would have. So I took a shot of Jack3d and attacked legs like Layne Norton, no kidding, my friend even commented on my workout. WOW, the energy is incredible, glad I waited till now to start taking this stuff, it is really going to help in these final weeks. After having a rough 5Th week, this week has been the total opposite, seeing some great changes and definitely feeling different. Game on, Baby!