4/29 Workout

Strength was down today, kind of fustrating but I knew it was coming eventually.

Wide Lat Pulldowns:
3 Warmups, 160/7, 6, 150/8

Rack Deads:
2 Warmups, 335/8, 355/6, 5

Bench DB Rows:
1 Warmup, 80/9, 75/10, 10

Seated Rows:
Max/15, 15, 15

Seated Hamstring Curls:
2 Warmups, 140/10, 10, 120/10 (slow)

Standing Single Hamstring Curls:
32.5/10, 27.5/12, 22.5/12

Lower Abs

35 Min Low Intensity Cardio

4/28 Workout

Pretty good workout today, shoulders still givin me problems.

Incline DB Bench:
3 Warmups, 85/8, 90/6, 6

Flat Bench Press:
2 Warmups, 185/10, 10

Dips:
20, 15, 15, 12

Rack Pushups:
20, 15

Decline Skull Crushers:
2 Warmups, 45/10, 10, 10


DB Extentions:
1 Warmup, 50/10, 8

DB Kickbacks (room with cables were closed)
35/12, 12

35 Min Low Intensity Cardio

4/27 Workout

Switched over to smith today, very good idea. My legs have never been so pumped/sore immediately after a workout.

Leg Extentions:
2 Warmups, 220/10, 9

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

Sumo DB Squats:
1 Warmup, 100/20, 20, 18

Split Squat: (finally gettin the hang of this, too bad its time to switch routines)
115/10, 125/10, 10

Calves

Upper Abs

4/25 Workout

Felt okay but the numbers are going down some, 1 or 2 reps here and there. Dont feel especially tired but im not putting up the numbers I usually do.

Seated Military Press:
3 Warmups, 165/5, 5, 4

Seated Lateral Raise:
1 Warmup, 25/10, 10, 10

Front Raise:
1 Warmup, 35/10, 9

Reverse Bench Row:
1 Warmup, 40/11, 12

EZ Bar Curls:
2 Warmups, 85/6, 6, 4

Rope Curl:
1 Warmup, 47.5/10, 10, 9

Concentration Curl: 30/10, 10

Forearms

35 Minutes Low Intensity Cardio

4/24 Workout

Energy was good going in, but felt exhausted about 3/4 of the way through. I had to do hamstrings first because they are in a separate room which closes 2 hours earlier than the main gym, so by Bench DB Rows I was pretty shot.

Seated Hamstring Curl:
2 Warmups, 120/12, 12, 140/10

Single Leg Curls:
60 x 3 x 10 each leg

Wide Lat Pulldows:
3 Warmups, 170/7, 6, 160/8

Rack Deads:
2 Warmups, 335/8, 355/6, 355/5

Bench Rows:
1 Warmup, 80/10, 10, 9

T Bar Rows:
215/12, 12, 10

Lower Abs

35 Minutes Low Intensity Cardio

4/24 Update

Update: 9 weeks out!

Weight: 171.8 (down 1.2lbs)

Waist: 29" (down 1/2 inch)

Energy is good, mood is good.

4/23 Workout

Felt pretty good today, shoulder pain was there but not unbareable.

Incline DB Bench:
3 Warmups, 85/8, 90/6, 6

Flat Bench:
2 Warmups, 185/10, 205/6

Dips:
16, 16, 16, 14

Rack Pushups:
25, 18

Decline Skull Crushers:
2 Warmups, 45/10, 10, 10

DB Extentions:
1 Warmup, 50/10, 8

1 Arm Cable Pulldowns:
25/ 12, 12

Upper Abs

35 Min Low Intensity Cardio

4/22 Workout

Energy was good until the end of the workout, I felt like I was gonna drop. I cant figure out what Im doing with the front squats, the bar refuses to stay where its supposed to. I even tried using some chalk

Leg Extentions:
2 Warmups, 200/12, 220/10

Front Squats:
2 Warmups, 155/8, 185/4, 3, 3

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

Split Squat:
115/10, 10, 10

Calves 4 Sets

4/20 Workout

Felt good, bi's were a lil tired before I got to them but numbers werent too off.

Seated Military Press:
3 Warmups, 165/5, 5, 4

Seated Lateral Raises:
1 Warmup, 20/10, 25/8, 7

Front Raise:
1 Warmup, 35/20, 35/16

Rear Bench Row:
1 Warmup, 40/10, 10

Barbell Curls:
2 Warmups, 85/6, 5, 5

Rope Curls:
1 Warmup, 52.5/10, 10, 10

Concentration Curls:
30/12, 10

Forearms

4/19 Workout

Felt good today. They were doing some construction or something on the second half of my gym so they closed off the machines. I had to do make do with what I had for hamstrings.

Wide Grip Lat Pulldowns:
3 Warmups, 170/7, 7, 7

Rack Deads:
2 Warmups, 365/3, 335/8, 345/6

1 Arm Bench Rows:
1 Warmup, 80/8, 8, 8

**T Bar Rows: (could get to the seated cable)
3 Plates+25/10, 3 Plates/12, 12

** Stiff Leg DL:
2 Warmups, 135/10, 10, 10

** DB Stiff Leg DL:
50/12, 12

Lower Abs

35 Min Low Intensity Cardio

4/18 Workout

felt great today, good energy. Im having trouble going higher on flat bench because my shoulder starts to hurt, not sure if my form is off or what. My training part cant figure it out either.

Incline DB Bench:
3 Warmups, 80/10, 90/6, 6

Flat Bench:
2 Warmups, 185/10, 205/6 (could go more but my shoulder is preventing it)

Dips:
4x15

Rack Pushups:
22, 15

Decline Skull Crushers:
2 Warmups, 45/10, 10, 10

DB Extentions:
1 Warmup, 55/8, 7

1 Arm Underhand:
25/10, 10

35 Min Low Intensity Cardio

4/17 (10 weeks out PICS)

4/17 Workout

felt good, glad i got the workout in.

Leg Extentions:
2 Warmups, 115/15, 135/15

Front Squats:
2 Warmups, 135/10, 155/8, 185/4, 3

Sumo DB Squat:
1 Warmup, 100/15, 120/12, 130/10

Split Squat:
1 Warmup, 115/8, 10, 10

4 sets calves

Upper Abs

4/17 Update

4/16: 30 Min HIIT

4/17: Update: 10 Weeks Out!

Weight: 173.

Will try to put pictures up tonight.

4/15 Workout

Felt good today

Seated Military Press:
3 Warmups, 155/8, 165/5, 4

Seated Side Laterals:
1 Warmup, 20/10, 25/6, 20/10

Front Raise:
1 Warmup, 35/16, 30/20

Rear Bench Row:
1 Warmup, 35/10, 10

Barbell Curls:
2 Warmups, 85/6, 6, 95/5

Rope Curls:
1 Warmup, 52.5/10, 10, 10

Concentration Curls:
35/10, 8

Forearms

35 Min Low Intensity Cardio

4/14 Workout

Shoulders are sore from chest yesterday, legs still sore from monday.

Wide Lat Pulldowns:
3 Warmups, 170/7, 7, 7

Rack Deads:
2 Warmups, 345/7, 365/5, 3

Bench Row:
1 Warmup, 75/10, 80/9, 8

Seated Rows:
Max/15, 15, 15 (exaggerated, slow squeeze)

Seated Leg Curl:
2 Warmups, 100/10, 120/10, 10

Standing Single Leg Curl:
27.5/10, 10, 10

35 Min Low Intensity Cardio

4/13 Workout

Completely spent after this one.

Incline DB Bench:
3 Warmups, 80/8, 85/7, 90/5

Flat Bench:
2 Warmups, 185/10, 8

Dips:
15, 13, 13, 13

Rack Pushups:
20, 16 (these are harder than i expected)

Skull Crushers:
2 Warmups, 65/10, 8

DB Extentions:
55/8, 50/10

1 Arm Underhand Pulldowns:
25/12, 10

35 Min Low Intensity Cardio

4/12 Workout

First Day of the new 4 Day Split, some of the new exercises were awkward but got progessively more comfortable. Im no longer using the smith machine for front squats, and im having a hard time keeping the bar stable. I got the hang of the split squats, the main problem I had was foot position. Quads are shot though, feels good. Knees are a little sore.

Leg Extentions:
2 Warmups, 220/10, 10

Front Squats:
2 Warmups, 135/10, 155/6, 5, 135/8

Sumo DB Squats:
1 Warmup, 100/15, 15, 15
(any ideas how I can go heavier with this, my DB's only go up to 100)

Split Squat:
95/10, 10, 10

Calves 4 Sets

Upper Abs 4 Sets

Practiced Posing.

4/11 Workout

Update: 11 Weeks out

Weight: 176.2
Waist: 29.5"

Happy with the progression.

4/8 Workout

Felt okay today, got fustrated bc i wanted to hit 100s for 5 but i was spent by then.

Incline DB Bench:
3 Warmups, 80/8, 90/6, 5

Flat DB Bench:
1 Warmup, 85/8, 95/6, 100/3, 3 (did an extra bc i was pissed)

Flat DB Flyes:
30/12, 40/8, 8

Incline DB Curls:
2 Warmups, 40/6, 5

Skull Crushers:
2 Warmups, 95/6, 5

Concentration Curls/ DB Kickbacks Superset:
40/10-35/12, 40/9-35/12

Forearms

35 Min Low Intensity Cardio

4/7 Workout

Rough day, wasnt into it mentally today but hit the numbers from last week.

Leg Extentions:
1 Warmup, 220/12, 240/10

Front Squats:
2 Warmups, 185/10, 205/7, 225/5

SLDL:
2 Warmups, 205/10, 215/8

Sumo DB Squat:
1 Warmup, 100/20, 20

Calves 4 Sets

4/6 Workout

Didnt feel as strong as usual, not sure why.

Pullups:
8, 6, 5, 5

T-Bar Rows:
2 Warmups, 4 Plates: 10, 4 Plates+25: 7

1 Arm DB Rows:
1 Warmup, 75/12, 80/9

Standing Arnold Press:
2 Warmups, 55/5, 5

SideUps:
20/10, 10, 9

Lower Abs (weight)

35 min low intensity cardio

4/5 Workout

Solid Workout.

Incline DB Bench:
3 Warmups, 75/8, 80/8, 90/5

Flat DB Bench:
1 Warmup, 85/8, 95/5, 100/4

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

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

Skull Crushers:
2 Warmups, 75/8, 8

Con Curl/DB Kickbacks Superset:
40/10-30/15, 40/10-30/15

35 Min Low Intensity Cardio

4/3 Pictures (12 weeks out)

4/3 Workout

Got to the gym very fustrated after getting on the scale this morning, workout went well.

(numbers are off because different gym, different machines)

Leg Extentions:

1 Warmup, 170/12, 185/10

Front Squats:

2 Warmups, 185/10, 205/8, 225/4 (belt)

SLDL:

2 Warmups, 205/10, 215/10

Sumo DB Squat:

1 Warmup, 105/15, 120/12

Calves 4 Sets Heavy

Upper Abs (weighted exercises)

4/3 Update

12 weeks out!

Weight: 179.5

Waist: 30"

Not happy about the weight loss (less than 1/2 a lb). I know 12 weeks is quite awhile but Im starting to feel as though we are falling behind.

4/1 Workout

Felt good today, a little soreness in the shoulders postworkout but nothing to complain about.

Pullups:

Bodyweight/8, 6, 5, 5

T-Bar Rows:

2 Warmups, 4 Plates/10, 4 Plates+25/7

DB Bench Rows:

1 Warmup, 75/12, 85/10

Standing Arnold Press:

2 Warmups, 55/6, 5

Side Ups:

20/10, 10, 10

Lower Abs (no weight)

35 Min Low Intensity Cardio