3/31 Workout

Solid workout today, really felt my upper chest working today doing Incline first. Hamstrings were real sore during cardio.

Incline DB Bench:
3 Warmups, 75/12, 85/7, 6

Flat DB Bench:
1 Warmup, 80/10, 85/8, 90/6

Flat DB Flyes:
35/10, 10 10 (chest was completely shot)

Incline DB Curls:
2 Warmups, 35/12, 10

Skull Crushers:
2 Warmups, 75/7, 5

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

Forearms

35 Min Low Intensity Cardio

3/30 Workout

Knee was givin me some problems on the front squats because i dont feel im going heavy enough to wrap them. Hamstrings were fried at the end of the workout, so much so they were hurting while i was doing abs on the incline board.

Leg Extentions:
1 Warmup, 200/15, 220/12

Front Squats: (deep as possible, slow and controlled)
2 Warmups, 185/9, 205/5, 205/ 5

Straight Leg Deadlifts: (slower than normal)
2 Warmups, 205/10, 215/8

Sumo DB Squat:
1 Warmup, 100/20, 20 (heaviest DB i have)

Calves Light 4 Sets

Upper Abs

3/29 Cardio

30 Min HIIT Cardio today.

Great mood overall, I chose the music for my routine (Nothing Else Matters by Metallica). Started working on the routine this morning but will clean it up after the posing class April 10th!

Ready to kill legs tomorrow...

3/28 Workout

Solid Workout, no shoulder pain.

Pullups:
Bodyweight/ 8, 6, 6, 5

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

1 Arm DB Rows (bench):
1 Warmup, 75/12, 80/10

Standing Arnold Press:
2 Warmups, 55/6, 6 (tried to keep legs out of the movement)

Sideups:
20/10, 10, 9

Lower Abs (weight)

35 Min Low Intensity Cardio

3/27 Workout

Pretty good workout today, im noticing my upper chest is lagging behind my lower chest so im going to start with all incline movements instead of flat, hopefully bring it up as much as i can before the show.

Flat DB Bench:
3 Warmups, 90/10, 100/6, 5

Incline DB Bench:
1 Warmup, 75/10, 80/8, 85/6

Flat DB Flyes:
35/12, 12, 12

Incline DB Curls:
2 Warmups, 35/16, 40/10

Skull Crushers:
2 Warmups, 85/6, 75/8

Concentration Curls/DB Kickbacks Superset:
40/10-20/15, 40/9-25/15

Forearms

35 Min Low Intensity Cardio

3/27 Update

Update: 13 weeks out!

Weight: 179.8
Waist: 30"

3/25 Workout

Enjoyed the day off yesterday, my body really needed it. Still feel a little worn out, cant tell if its a sinus infection or allergies. Didnt really effect my workout, I was just breathing heavier than normal. I did the SLDL with lighter weights and tried to "feel it" more in my hamstrings to take the stress off my lower back.

Leg Press:
1 Warmup, 160/15, 200/15

Front Squats: (deep as possible, slow and controlled)
2 Warmups, 185/10, 225/3, 225/ 5 (used belt)

Straight Leg Deadlifts: (slower than normal)
2 Warmups, 185/12, 205/8

Sumo DB Squat:
1 Warmup, 100/15, 15 (heaviest DB i have)

Calves Heavy 4 Sets

Upper Abs w/ Weight

My dad got tickets to the golden gloves from a friend so i have to go straight from work. I wont be able to work out tomorrow but I will do a 30 minute session of HIIT Cardio before work, and pick up the workout Saturday. Unfortunately Ill be sticking to the diet even though Im sure hell want to go out to eat lol.

3/23 Workout

Another good workout, no straps again. Hands hurt but grip is gettin better. Bruised my lower quad doing deads somehow, gonna enjoy the day off tomorrow.

Lat Pulldown:
2 Warmups, 170/7, 180/6,6

Rack Deadlifts:
2 Warmups, 365/6, 385/6, 405/3

1 Arm DB Rows:
1 Warmup, 90/10, 100/10

Seated Military Press:
2 Warmups, 185/4, 4

Side Raises:
25/10, 30/7, 7

35 Minutes Low Intensity Cardio

3/22 Workout

MUCH better workout today. felt good.

Slight Incline DB Bench:
3 Warmups,. 90/9, 100/5, 5

Chest Dips:
Bodyweight/20, 25/12, 30/10, 9 (Dumbbell at ankles)

Flat Bench Press:
135/15, 185/10, 205/6

Barbell Curls:
2 Warmups, 105/6, 6

Tricep Pressdowns:
2 Warmups, 140/10, 150/8

Rope Curl/ Tricep Extentions Superset
70/15-60/20, 80/12-70/15

Forearm Work

35 Min Low Intensity Cardio

3/21 Workout

Another shitty workout. I really need to get myself out of this.

Narrow Leg Press:
2 Warmups, 6 Plates/10, 7 Plates/7, 8 Plates/3

Lying Leg Curl:
2 Warmups, 115/8, 7, 90/10

Squats:
185/15, 225/10, 275/7

Lunges:
45x15x3

Calves 4 sets

3/20 Update

Update:

14 weeks out!

Weight: 182.5
Waist: 31"

HIIT Cardio 30 minutes

3/19 Workout

I tried not using straps during my workouts anymore and stick to chalk only. I can definitely feel my grip is weaker, and Im not able to do as many reps but hopefully it will get stronger.

Lat Pulldowns: (the machine didnt have weights, just numbers...)
2 Warmups, 14/6, 15/5, 16/5

Rack Deadlifts:
2 Warmups, 365/5, 385/1, 1

DB Rows:
1 Warmup, 90/10, 100/10

Seated Military Press:
2 Warmups, 185/6, 4

Side Laterals:
25/10, 30/8, 7

35 min Low Intensity Cardio

3/18 Workout

Mood wasnt too much better today, but the workout was better. Hoping I push through this soon.

Slight Incline DB Bench:
3 Warmups, 95/6, 100/5, 105/3

Chest Dips:
25/15, 45/10, 9, 8

Flat Bench X Reps:
135/20, 185/10, 205/7

Barbell Curls:
2 Warmups, 105/5, 5

Tricep Pressdowns:
2 Warmups, 150/7, 140/12

Rope Curls/Tricep Extentions Superset:
100/15-70/10; 100/15-70/10

35 min low intensity cardio

3/17 Workout

3/16: 30 min HIIT

Today was one of the worst workouts Ive had in a very long time. I just wasnt into it at all, i wasnt hitting the weights i normally do and didnt feel any intensity. I felt like I was just going through the motions, and almost questioning what I was doing there.

Leg Press:
2 Warmups, 6 Plates/10, 7/Plates, 5, 5

SLDL:
2 Warmups, 185/12, 205/8, 225/6
(removing these from the workout, i dont feel the movement and its killing my lower back)

Squats:
185/12, 225/10, 315/3

Lunges:
45x15x3

Calves 4 Sets

Upper Abs 4 sets

3/15 Workout

Got an adjustment from the chiropractor today and he said i have bicep tendonitis and that is what is causing the problems in my shoulder. Upright rows were really bothering me today.

Lat Pulldowns:
2 warmups, 170/8, 180/6, 190/5

Rack Deads:
2 warmups, 365/8, 385/2, 385/1

DB Rows:
1 warmup, 90/10, 10

Upright Rows:
2 warmups, 85/8, 7

Side Laterals:
25/10, 30/7, 6

3/14 Workout

Slight Incline DB Press:
3 Warmups, 90/10, 100/6, 105/3

Dips:
BW/20, 25/12, 45/10, 45/8 (used belt w plates)

Flat Bench X Reps:
135/20, 175/12, 205/8

Barbell Curls:
2 warmups, 105/5, 5

Pressdowns:
2 warmups, 105/6, 130/9

Rope Curls/Extentions Superset:
80/15-60/15, 100/10-90/12

3/13 Workout

Had a great workout today, the 8 plates wasnt too much this time around! I might have been able to push out one more but I wanted to be safe without a spotter. Had to do my SLDL starting from the floor instead of a rack because some asshole wanted to do 55lb barbell curls at the rack. My goal in the next 2 leg workouts is 315 squats for 10 (I could do it at the beginning but i want to hit it in the middle of the workout where I have squats now) and leg press 8 plates each side for 12. Even though I am dieting, I feel myself getting stronger every workout and I LOVE IT!!

Leg Press:

2 Warmups, 6 Plates/10, 7 Plates/8, 8 Plates/3 (stopped)

SLDL:

2 Warmups, 185/10, 225/8, 8

Squats:

135/12, 225/10, 275/9

Lunges:

45/12, 12, 12

Calves 4 Sets (lighter weight, higher reps)

Upper Abs

3/12 Pictures

2/12: 30 min HIIT Cardio

I had some time to take some pictures. They were taken around 11pm right before my 5th meal.

3/11 Workout

Felt good today, aside from some sharp pain while doing Upright Rows in the left shoulder.

Lat Pulldowns:
2 Warmups, 170/7, 180/5, 170/6

Rack Deads:
2 Warmups, 315/10, 365/5, 6

DB Rows:
1 Warmup, 85/10, 90/10

Upright Rows:
2 Warmups, 75/10, 85/8

Side Laterals:
20/10, 30/6, 6

Lower Abs

35 Minutes Low Intensity Cardio

3/10 Workout

Felt pretty good today, no shoulder pain while benching but im going lighter than usual because its in the middle of the workout.

Slight Incline DB Press:
3 Warmups, 85/10, 95/6, 100/5

Chest Dips:
Bodyweight/20, 25lb Dumbbell/11, 10, 9

Flat Bench X Reps:
135/15, 185/12, 205/6

Barbell Curls:
2 Warmups, 105/6, 115/4

Tricep Press downs:
2 Warmups, 62.5/15, 72.5 (full rack)/8

Rope Curls/Tricep Extentions Superset:
37.5/12-32.5/15, 37.5/12-32.5/15

35 min low intensity cardio

3/9 Workout

(3/8- HIIT Cardio 30 min)

Solid workout today, feeling good. Weather is helping deal with the mood from dieting.

Leg Press:
2 Warmups, 540/10, 720/1.5, 630/4 (obviously jumped too much on my 2nd set)

Straight Leg Deadlifts:
2 Warmups, 185/12, 225/6, 245/4

Squats:
185/10, 225/10, 275/8

Walking Lunges:
45lb Plates/24, 24, 24

Calves 4 Sets (Heavy)

Upper Ab work

3/7 Workout

Didn't sleep well last night, I might be getting sick. Didn't feel at my best in the gym but hit a PR on shoulder press (could be the additional efa's and joint care I'm taking, because my shoulders felt fine the whole workout.

Palms in Lat Pulldowns:
2 warmups, 180/6, 6, 190/4

Bent Rows:
2 warmups, 185/10, 225/6 (form sucked)

Rope Pulldowns:
1 warmup, 100/12, 110/8

Shoulder DB Press:
2 warmups, 70/8, 75/5 PR

Front Raises/ Seated Side Laterals Superset:
35/20-15/12, 35/20-15/12, 35/16-15/12

Lower abs 4 sets

35 min low intensity cardio

3/6 Workout

Mood wasnt that great in the gym today. I felt like I didnt have the fire i normally do and just felt like shit for most of the workout, but i guess thats part of prepping for a show.

Flat Bench Press:
3 Warmups, 225/7, 245/3

Slight Incline DB Press:
1 Warmup, 80/10, 85/8, 90/7

Incline Flyes:
45/10, 40/12, 11

Close Grip Cable Curls:
2 Warmups, 62.5/10, 9

Rope Pressdowns:
2 Warmups, 42.5/12, 47.5/8

Hammer Curls/Dips Superset:
35/12-BW/30, 35/10-BW/25

Forearm Work

35 Min Low Intensity Cardio

3/6 Update

16 weeks out:

Weight:187.2
Waist: 32.5"

Feelin good, seein some changes in the mirror.

3/3 Workout

Forgot to take my preworkout, felt it a little bit but the workout went well. When i got to shoulders i felt some sharp pains but nothing extreme.

Palms Out Lat Pulldowns:
2 Warmups, 170/8, 190/5, 5

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

Rope Pulldowns:
1 Warmup, 100/10, 10

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

Front Raises/Seated Side Raises Superset:
35/20-15/12, 35/16-15/12, 30/20-15/10

3/2 Workout

Felt pretty good today, still not a big fan of the flat barbell bench but I'd like to get the numbers up so ill continue to stick with it through this part of the routine. Real good pump in the arms today, especially the forearms.

Flat Bench:
3 warmups, 225/7, 245/3

Slight Incline DB Bench:
1 warmup, 80/10, 85/8, 90/7

Incline Flyes:
1 warmup, 40/12, 12

Cable Curls:
2 warmups, 62.5/9, 9

Rope Pressdowns:
2 warmups, 42.5/ 10, 10

Hammer Curls/Dips Superset:
35/12-BW/35, 35/10-BW/25

Forearm work

35 min low intsensity cardio

3/1 Workout

Felt good today all throughout the workout. Got a personal record with squats. First time Ive ever tried anything above 300. Did some posing afterwards and looked okay, but I definately need help with my posing.

Squats:
3 Warmups, 275/10, 295/8, 315/5 PR

Leg Extentions:
1 Warmup, 200/8, 8, 220/8

Seated Ham Curl:
2 Warmups, 180/10, 10

Lunges:
1 Warmup, 95/20, 115/20

Calves 4 Sets

Upper Abs