2/28 Workout

Good workout today, felt good the whole workout. Shoulders are sore now but nothing thats out of the ordinary.

Palms In Lat Pulldown:
2 Warmups, 160/8, 180/6, 190/4

Bent Rows:
2 Warmups, 185/10, 225/6

Rope Pulldowns:
1 Warmup, 100/10, 100/10

DB Shoulder Press:
2 Warmups, 70/8, 8

Front Raises/ Side Laterals Superset:
30/24:15/12, 30/20:15/10, 30/20:15/10

35 minutes Low Intensity Cardio

2/27 Workout

Solid workout, i forgot to bring my BCAAs which really pissed me off. Felt pretty good throughout the workout, didnt crash at all.

Flat Bench Press:
3 Warmups, 225/6, 245/3

Slight Incline DB Press:
1 Warmup, 80/9, 90/7, 7

Incline Flyes:
1 Warmup, 40/10, 10

Cable Curl:
2 Warmups, 57.5/12, 62.5/9

Rope Pressdowns:
2 Warmups, 42.5/10, 10 (very strict reps)

Hammer Curl/ Dips Superset:
35/12- Bodyweight/30
35/10- Bodyweight/30

Forearm/Grip Work

35 Min Low Intensity Cardio

2/25 Workout

Solid Workout today, great burn in the quads and hamstrings.

Squats:
3 Warmups, 225/10, 275/8, 275/8

Leg Extentions:
1 Warmup, 160/8, 180/8, 200/8 (VERY slow and strict)

Seated Leg Curl:
2 Warmups, 140/12, 180/10

Lunges:
1 Warmup, 95/20, 115/16 total reps

4 sets Calves

Upper Ab work

I took some pics of my calves today after the workout. I really need to bring these up.

2/23 Workout

Solid Workout, shoulders a little more sore than usual.

Palms In Lat Pulldown:
2 Warmups, 150/8, 160/7, 170/6

Bent Rows:
2 Warmups, 185/10, 225/6

Rope Pulldowns:
1 Warmup, 90/12, 100/7

DB Shoulder Press:
2 Warmups, 70/6, 4

Front Raises/Seated Side Raise Superset:
30/10e, 15/10; 30/8e, 15/9; 25/20, 10/12

Lower Ab Work

Low Int Cardio 35 min

2/22 Workout

Solid Workout.

Flat Bench Press:
3 Warmups, 225/6, 245/3

Slight Incline DB Press:
1 Warmup, 75/13, 85/8, 90/7

Incline DB Flyes:
1 Warmup, 35/12, 40/11, 40/8

Close Grip Cable Curls:
2 Warmups, 52.5/10, 57.5/10 (weird weights on this thing)

Rope Pressdown:
2 Warmups, 47.5/9, 42.5/12

Hammer Curls/Bench Dips Superset:
35/12, Bodyweight/25; 35/10, Bodyweight/25

Forearm/Grip Work

Low Int. Cardio 35 min

2/21 Workout

Show got pushed to July so Im going to look towards doing a different show. Im going to do some research this week and figure it out. Glad I found this out before it got close.

Workout went well today, felt great. I really like doing squats first then hitting the two machines.

Squats:
3 Warmups, 225/10, 245/10, 275/8

Leg Extentions:
2 Warmups, 180/10, 220/7

Seated Leg Curl:
2 Warmups, 160/8, 8

Lunges:
1 Warmup, 75/20, 85/20 total reps

4 sets Calves

Upper Ab work

2/20 Update

Today is 16 weeks out...

Weight: 190.0 (up less than a lb from last week.)

2/19 Workout

Shoulder felt a little better until i got to shoulder press, felt short of breathe somewhat during the workout but it went ok.

Pullups:
Bodyweight/8, 6, 4, 4

TBar Rows:
2 Warmups, 225/10, 250/6

1 Arm DB Rows:
1 Warmup, 80/12, 90/10

Shoulder Press:
2 Warmups, 135/8, 155/4

Sideups:
20/8, 15/12, 10

Lower Ab Work


HIIT Cardio today!

2/18 Workout.

Felt a little tired after the first exercise and it definately effected the rest of my workout. Still went well for the most part. Decided to do skull crushers instead of close grip bench because i felt my chest was too fatigued.

Flat DB Bench Press:
3 Warmups, 95/6, 100/5, 4

Incline DB Bench Press:
1 Warmup, 80/9, 85/7, 6

Flat Flyes:
35/12, 10, 10

Incline DB Curls:
2 Warmups, 35/16, 14 total

Skull Crushers:
2 Warmups, 85?/8, 8 (not sure how much the bar weighs)

Concentration Curls/DB Kickbacks Superset:
40/10- 30/15, 40/8- 30/12

Forearm/Grip Work

Low Intensity Cardio

2/17 Workout

Solid workout, but my knees were a little sore. I also forgot to do leg extentions at the beginning of the workout which sucked, but i did them after the front squats.

Front Squats:
2 Warmups, 185/10, 195/5, 5

Leg Extentions:
1 Warmup, 200/12, 180/12

Straight Leg DL:
2 Warmups, 185/12, 225/10

Sumo DB Squat:
1 Warmup, 100/15, 15

Calves 4 Sets

Upper Ab Work

REAL PUMPED FOR CHEST TOMORROW, I want to get 90's on incline!!

2/15 Workout

Solid workout today. Felt pretty good.

Pullups:
Bodyweight: 8, 6, 4, 4

T-Bar Rows:
2 Warmups, 225/8, 250/4

One Arm DB Rows:
1 Warmup, 80/12 each, 90/10 each

Shoulder Press:
2 Warmups, 135/8, 155/6

Side Ups:
15/10, 10, 10

Lower Ab Work

HIIT Cardio tomorrow.

2/14 Workout

Felt good today, had a solid workout. Did some posing in the mirror today (my gym doesnt have a mirror like this so i took advantage of it), definately need a lot of work with the posing.

Flat DB Bench:

3 Warmups, 90/9, 100/5, 5

Incline DB Bench:

1 Warmup, 80/10, 85/8, 8

Flat DB Flyes:

35/12, 12, 12

Incline DB Curls:

2 Warmups, 16, 14 total reps

Close Grip Bench:

2 Warmups, 165/8, 8

Concentration Curl/DB Kickbacks Superset:

40/11 each-25/15, 40/9 each-25/15

Forearm/grip work

30 min low intensity cardio

2/13 Workout

Completely forgot to post this yesterday... Workout went ok, I was at a different gym than normal so the numbers may look weird but mostly everything was free weights anyway. Had a weird feeling in my stomach throughout most of the workout. Maybe im taking my preworkout shake too close to the shock therapy, not sure.

Leg Extentions:

1 Warmup, 3 Plates+25/12, 4 Plates/10

Front Squats:

2 Warmups, 185/8, 195/4, 4

SLDL:

2 Warmups, 205/12, 225/7

Sumo DB Squat:

1 Warmup, 100/15, 120/12

4 Sets Calves

Upper Ab Work

2/13 Update

Updated weight: 189.5 (down 3.1lbs this week, seems like alot compared to other weeks)

Off to the gym in a little, leg day. cant wait.

2/11 Workout

Didnt have the greatest workout today. I worked out alone so that could have had something to do with it. Also, my AC joint in my right shoulder was acting up again. Really hope i dont need surgery again.

Pullups:

Bodyweight/6, 4, 3, 3

T-Bar Rows:

2 Warmups, 225/8, 235/8

1 Arm DB Rows:

1 Warmup, 80/12 each, 85/10 each

Shoulder Press:

2 Warmups, 135/8, 6

Side Ups:

15/10, 10, 10

Lower Abs

HIIT Cardio 2/12 and back at it on Saturday. Cant wait, Lookin forward to a good workout

2/10 Workout

Felt pretty strong today, good workout all around. A little tired when i got to Close Grip bench, but other than that it went really well. Really enjoying this part of the new routine.

Flat DB Bench Press:
3 Warmups, 90/8, 95/7, 100/5

Incline DB Bench Press:
1 Warmup, 80/10, 85/7, 7

Flat DB Flyes:
35/10, 30/10, 25/10

Incline DB Curls:
2 Warmups, 30/18, 40/7 (total reps)

Close Grip Bench Press:
2 Warmups, 165/8, 6

Concentration Curls/DB Kickbacks Superset:
35/12 - 20/15, 40/8, 25/15

Forearm Work

30 Min Low intensity cardio

2/9 Workout

Once i got to the gym, my stomach started to act up on me. Not sure why, i took my preworkout shake at the same time as I always do so it couldnt have been that. That combined with my gym being over 90 degrees didnt mix well for a good workout but I pushed through the best I could. I also was happy to find out my gym will be open tomorrow even with the 18" of snow were supposed to get.


Leg Extentions:
1 Warmup, 200/10, 220/10

Front Squats:
2 Warmups, 165/8, 185/6, 6

Stiff Leg DL:
2 Warmups, 205/10, 10

Sumo DB Squat:
1 Warmup, 100/15, 15

4 Sets Calves

No Abs today.

2/7 Workout

Released alot of stress at the gym yesterday, got a chance to relax during the Super Bowl. It was a rough few days. Need to get used to the different workouts, but I enjoyed the new ones. I also had my training partner take some pictures with my blackberry because I havent updated pictures in awhile. Will do better ones hopefully this weekend. I dont have a camera so its hard. My posing needs ALOT of work.

Assisted Pullups:
Bodyweight/10, 8, 7, 6

TBar Rows:
2 Warmups, 250/4, 225/7

1 Arm DB Rows:
1 Warmup, 80/10e, 10e

Barbell Shoulder Press:
2 Warmups, 135/8, 8 (wanted to stay light for the first time doing this in awhile)

Side Ups:
15/10, 9, 9 (felt this in every muscle of my shoulder, I like this alot!)

Lower Ab Work

Heres the pics:

2/6 Workout

Felt pretty good through chest but was pretty exhausted after. Felt good, real pumped today.

Flat DB Bench Press:
3 Warmups, 85/10, 95/6, 100/3

Incline DB Bench Press:
1 Warmup, 75/10, 80/8, 8

Flat DB Flyes:
40/10, 35/12, 30/12

Incline DB Curls:
2 Warmups, 30/8each, 35/6each

Close Grip Bench Press:
2 Warmups, 185/6, 175/6

Concentration Curls/DB Kickbacks Superset:
40/8-15/20, 35/10, 20/15

Forearm/Grip Work

30 Min Low intensity Cardio

2/6 Update

Here are the updated measurements, exactly 18 weeks out.

Weight: 192.6 (down 7.4lbs in 4 weeks, up 0.2 from last week)

Waist: 32.5" (down 1.5" in 4 weeks, down 0.5" from last week)

Disappointed in the weight gain, hoping for bigger changes in the weeks to come.

2/5 Workout

Didnt feel I had as good of a workout as normal. Maybe because of the switchin of the routines. I felt uncomfortable doing the front squats as a i rarely did them but i got more comfortable as they went on, hence the increase in reps. I was quite surprised at how much i felt the sumo DB squats, i really liked the burn i got. I only have 100lb dumbbells at my gym so i cant progress at all though.

Leg Extentions:
1 Warmup, 140/10, 180/10

Front Squats:
2 Warmups, 185/5, 6, 8

Stiff Leg DL:
2 Warmups, 205/8, 8

Sumo DB Squat:
1 Warmup, 100/12, 12

4 Sets Calves

4 Sets Upper Abs

2/3 Workout

Still having the same problem with my grip. I actually took my wraps off midset and pushed out 2 more. Back got a little tight but nothing serious. Abs were burnin. All around good workout.

Lat Pulldowns:
2 Warmups, 170/7, 180/5, 5

Deadlifts:
2 Warmups, 275/8, 315/3, 3

One Arm DB Rows:
1 Warmup, 75/12, 80/10, 10 each

Shoulder Raise Machine:
2 Warmups, 80/10, 9

Side Raises
20/10, 10, 10 each

Lower Ab Work

2/3 Workout

Gym was PACKED today, mostly with idiots who love to.... DO DUMBBELL CURLS IN THE SQUAT RACK????? Some people baffle the shit outta me. Being how packed it was, there were no good looking females to bullshit with during cardio. It felt like 100 degrees in there today and I felt like I was gonna drop most of the workout but i pushed through, with the help of a gallon and a half of water. I felt some stress on the shoulders when i was doing Flat bench so i dropped it down some. Other than that, it went pretty well.

Slight Incline DB Press:
3 Warmups, 90/7, 95/4, 3

Chest Dips:
Bodyweight/15, 15/12, 12, 12

Flat Bench Press X Reps:
135/15, 185/10, 165/12

Barbell Curls:
2 Warmups, 95/7, 6 (I warmup with 85 and do 12-15 but only 7 with 10lbs more?)

Tricep Pressdowns:
2 Warmups, 140/8, 150(full rack)/6

Hammer Curl Machine/Tricep Extention Superset:
100/14;20/10, 100/8;20/10

30 min low intensity cardio

2/2 Workout

Went all out today, disappointed with my final set on leg press but it could be because i did more than usual on the previous sets. Popped a blood vessel in my eye doing squats today, but felt great after the workout until it came time to walk up the stairs to my apartment.

Leg Press:
2 Warmups, 490/12, 580/10, 670/2

SL Deadlifts:
2 Warmups, 185/10, 205/8, 8

Squats:
135/12, 225/10, 275/7

Lunges:
1 Warmup, 45's/12, 12

4 Sets Calves

Upper Ab Work