A Hard Head...

Ok, first of all I know it's my fault. After spending the day going from my doctor to the hospital to get probed, proded, and scanned, I was finally told about 730 pm that I have a tear in my rotator cuff in my left shoulder. I have to rest and rehab for 6 to 8 weeks........I'm not going to be able to do the show in October of this year. I want to say THANK YOU for putting up with me over the last few months....but it's not over!!! I be back in 09 when I'm fine and 40!! I hope to be ready for March or April but for sure in June when the OCB comes to Natchez Ms. Thanks Again Mr. Franco!!!!

Monday....

Was a pretty good day, I wasnt as sore as the day before. I even did some light behind the neck presses......no pain....I know.... I know...I'm sorry I just had to try....Here we go....

Lat Pulldown 100 120 140 160 180 200 6 sets 12-12-8 -6-6-6 reps
Seated Row 120 140 160 200 4 sets 10-8-8-8 reps
Rope Pulldowns 120 140 160 3 sets 10 reps
Pullups Wide 3 sets of 10
Behind the neck barbell 3 sets of 10 reps 60lbs barbell
Stiff leg Barbell 80 80 110 110 4 sets 12-10-8-8 reps
Leg Curl 95 95 110 3 sets 10 reps

Cardio
Treadmill
35 min
435 cal burned
15 % incline
2.5 mph

Doing abs and some cardio later. no shoulders till next week

Sunday

I am sooo sore. I had to go easy on the DB incline because I had just a little pain in my shoulder...not alot but I did feel a lil something when I tried to go to 70lb so I kept it at 60lb Didnt push the bench but I left out the cable crossovers today. Didnt want to chance it. Here we go....

Flat Bench Barbell 135 155 205 225 245 255 6 sets 12-12-8-6-6-6 reps
Incline DB 4 sets of 60lbs 10-8-8-8 reps
Uneven push up 3 sets of 12 reps
Palm up tri 50 57.5 65 3 sets of 10 reps
Tricep Pushdown 4 sets of 150 lbs

Cardio
HITT
15/45 intervals
2 min warmup
17 work sets
4 min cooldown

Will take polyygraph 10/17 at 630.....IT'S ON!!!!!!!

Legs....

Sorry about that I pushed the wrong button. Good day for legs, I felt pretty strong through out.....Here we go...

Leg Ext 175 175 190 205 220 235 6 sets 12-12-8-6-6-6 reps
Front Squats 135 135 155 175 4 sets 10-8-8-8 reps
Leg Press 315 405 505 3 sets 10-10-10 reps
Step Lunge 60lb barbell 10 reps on each leg 2 sets
Calf Raises (seated) 200lbs 4 sets 12-10-8-8 reps

Cardio
TREADMILL
30 min
12% incline
2.5 mph
350 cal burned

Legs....

Legs....

Post 101...

Nothing today, I worked this morning and had to do PTSA skate night this evening...But here"s the weigh in numbers from this morning....


Weight 221lbs
Waist 32.50
Shouder HURTS!!!!! : )

getting up early in the morning to do legs....got a playoff game in the pm.

cheduled Polygraph today.

Lucky 100....

Wow, 100 posts.....a milestone. Well today was a rest day. No weights and rest. But I did do some cardio and abs.....I cut carbs in half today...feel pretty good...

ABS
5 sets of machine crunches 30bs 20 reps
Rope Crunches 30 up to 65lbs 4 sets 20 reps
Seated Twists 4 set 20 reps on each side.

Cardio
HIIT
25 min
15/45 intervals
2 min warmup
17 min work sets
6 min cooldown

Tues....

Pretty good day overall. Still a little tender in the shoulder area. Here we go...

Lat Over 120 120 140 160 180 200 6 sets 12-12-8-6-6-6 reps
Seated Row 140 160 180 200 120 120 6 sets 10-8-8-8-12 12 reps
Rope Pulldowns 120 140 160 3 sets @ 10 reps
Stiff leg barbell deadlift 60 lbs 4 set 12-10-8-8- reps
Leg Curls 95 110 125 3 sets 10 reps
Pull Ups 3 sets 10 reps very wide grip

Cardio
Treadmill
40 min
607 cal
14 % incline
2.5 mph

HIIT
15/45 intervals
1 min warmup
10 work sets
2 min cooldown

Monday....

Still having some problem with my shoulder. I didn't want to hurt it more but I didnt want to miss a workout. I didnt really push it, but I did feel it on every movement.

Flat Bar Bench 135 x2 185 205 225 245 6 sets 12-12-8-6-6-6 reps
Incline DB 60 70 80 90 4 sets 10-8-8-8 reps
Uneven pushups 3 sets of 12-10-10 on each side
Cable Cross 3 sets @ 20x2 25 for 10 reps
Low Cable Cross 3 sets @ 20 15x2 for 10 reps ( really hurted )
DB ext 3 sets of 10-8x2 3olbs
Palm Up Tri 57.5 65 72.5 3 sets of 10 reps


Cardio
Treadmill
30 min
417 cal
14% incline
2.5 mph

Sunday....

Got in a pretty good one today....felt good, had to get used to the front squats but I think I have them down now. Will call this week to schedule my polygraph for the show....Time is getting short!!!

Leg Ext 175 175 190 205 220 235 6 sets 12-12-8-6-6-6 reps
Front Squat 100 110 135 155 185 205 6 sets 10-8-8-8-4-4 reps
Leg Press 315 405 495 3 sets 12-10-10 reps
Barbell Step Lunge 60lb barbell 2 sets @ 10 reps on each leg
Calf raises 180 @ 4 sets 12-10-8-8- reps
Crunches 4 sets @ 20 reps

Cardio
HIIT
15/45 intervals
2 min warm up
17 work sets
5 min cooldown

Friday....

Hey it was a good work out but my left shoulder is killing me. I couldnt go as heavy as I wanted to. i couldnt really raise my arm up without some serious pain. I will rest tody and get back at it on @morrow. Here we go.....

Upright Row 60 60 70 70 80 80 6 sets 12-12-8-6-6-6- reps
Standing Shoulder Press 40 40 45 50 4 sets 10-8-8-8 reps
Front Raise 17.5 17.5 17.5 3 sets 10-10-10 reps
1 Rm Cable Curl 20 25 30 35 4 sets 12-10-8-8- reps
Preacher Curl 80 85 90 3 sets 10-8-8 reps

Cardio
TREADMILL
30 min
15% incline
2.5 mph

Morning weigh in
224lbs
32.75 waist

Wed...

Good day....focused ......Here we go........

Lat Over 100 120 140 160 180 200 6 sets 12-12-8-6-6-6- reps
Seated Row 120 140 160 200 4 sets 10-8-8-8- reps
Rope Rulldowns 120 140 140 3 sets 10-10-10 reps
Pull Up (WIDE GRIP hold at top for 5 seconds) 3 sets of 6 -6 -7 reps
Stiff leg w/barbell 60 60 70 80 4 sets 12-10-8-8- reps
Leg Curl 95 95 110 3 sets 10-10-10 rep

Cardio
HIIT
15/ 45 intervals
2 minute warm up
17 work sets
5 minute cooldown

Tuesday....

Felt pretty good today, lately I have been more focused on the task at hand. Here we go....

Flat Bar Press 135 185 205 225 235 255 135 7 sets 12-12-8-6-6-6 20 reps
Incline DB Press 50 60 70 80 4 sets 10-8-8-8 reps
Uneven Push up 3 sets @ 10 reps
Cable Crossover 20 25 30 20 4 sets 10-10-10-20 rep
Low Cable Crossover 20 20 25 25 4 sets @ 10 reps
DB Extention 25 30 25 3 sets 10-8-8 reps
Palm up Pressdown 57.5 65 72.5 3 sets @ 10 reps

Cardio
TREADMILL
35 min
473 cl burned
14.5% incline
2.5 mph

Will moved steady pace cardio back to 45 minutes for next w/o

Monday...

Legs...

Leg Press 315 315 405 495 585 585 315 7 sets 12-12-8-6-6-12 reps
Squat 225 225 315 315 4 sets 10-8-8-8 reps
DB Sumo Squat 60 70 70 12-12-10 reps
Walking Lunge 3 sets @ 10 reps each leg with 40lb barbell on back
Sitting Calf Raises 180 4 sets @ 12-10-8-8 reps
single Leg Press 135 3 sets @ 10 reps

Cardio
HIIT
15/45 intervals
2 minute warmup
17 work sets
5 min cooldown

Upped water intake to 2 1/2 gllons a day.

Friday...

Weight 224lbs
Waist 32.75

Side Laterals 15 15 17.5 20 22.5 25 6 sets 12-12-8-6-6-6 reps
Push Press 130 150 170 190 4 sets 10-8-8-8 reps
Front Raise 15 17.5 20 22.5 4 sets 12-10-8-8 reps
Military Press 60 70 80 3 sets @ 10 reps
Seated DB Curl 20 25 30 35 4 sets 12-10-8-8 reps
Cable Curl (single arm) 15 20 25 3 sets 10 rep each arm

Cardio
TREADMILL
30 min
14% incline
2.5 mph
507 cal burned

Good Luck this weekend!!!!

Wed....

Still a day behind.....

Lat Pulldowns 120 140 160 180 200 220 6 sets 12-12-8-6-6-6 reps
Seated Cable Row 140 160 180 200 4 sets 10-8-8-8 reps
Military Press 70 80 90 100 4 sets 10-8--8 reps
Pullups 3 sets @ 10 reps 5 sets of wide grip holding at top for 10 seconds
Lying Leg Curls 65 80 95 95 110 4 sets 12-10-8-8-8
Single leg Curls 40 50 60 3 sets 10 reps

No T-Bar at gym.

Cardio
HIIT
25 min
15/45 intervals
2 warmup
17 work sets 6 min coodown.

2morrow is a weigh in and pics this weekend.

Tuesday...

I'm a day behind....

Flat DB Press 60 70 70 80 90 100 6 sets 12-12-8-6-6-6 reps
MidBar Press 130 150 170 190 4 sets 10-8-8-8 reps
Incline Flye 30 35 40 3 sets 10-10-10 reps
Tri Pressdown 75 82.5 90 3 sets 10 reps
Tricep Dips 3 sets til failure

Cardio
TREADMILL
40 min
15% incline
2.5 mph
608 cal burned
Long slow steps squeezing butt and quads.

Monday...

Didnt get a chance to post yesterday.....


Leg Press 315 405 495 495 585 635 6 sets 12-12-8-6-6-6 reps
Squat 135 205 225 225 4 sets 10-8-8-8 reps
DB Squat 60 70 70 3 sets 12-12-10 reps
Walking Lunge 4 sets @ 10 reps on each leg
Single Leg Press 135 185 225 135 135 5 sets 10-10-8-12-10 reps
Seated Calf Raises 180 4 sets 12-10-8-8 reps

Cardio
HIIT
25 min
15/45 intervals
3min warmup
15 work sets
8 min cooldowns

Sunday...

I didn't hit the weights ths weekend..it was the wife's birthday weekend so we spent some time together in Florida. I did get in some good cardio and the diet was on point. No cheating at all...: ) Back at it hard in the morning. Feeling good, weight is at 224lbs as of this morning.

Cardio
Treadmill
60 min
15% incline
2.5 mph
787 cal burned
slow long strides flexing quads and squeezing butt on each step

Friday....

Didn't get a chance to post yesterday so here goes....

Side Lats 17.5 17.5 20 22.5 25 25 6 sets 12-12-8-6-6-6 reps
Push Press 130 150 170 190 4 sets 10-8-8-8 reps
Front Raise 15 15 17.5 20 4 sets 12-10-8-8 reps
Military Press 60 70 80 90 100 5 sets 10-10-8-8-4 reps
Seated DB Curl 25 30 35 35 4 sets 12-10-8-8 reps
Cable Curl 50 42.5 50 3 sets 10-8-8 reps

Cardio
Treadmill
40 min
14% incline
540 cal
2.5 mph

Today
HIIT Cardio
25 min
15/45 intervals
3 min warmup
15 work sets
7 min cooldown

Weigh in
225lbs
32 3/4 waist

Wed....

Go day overall....Just a mid week update...wt. 225lbs waist 32.3/4 : )

Lat Pulldowns 120 140 160 180 200 220 6 sets 12-12-8-6-6-6 reps
Seated Cable Rows 140 160 180 3 sets @ 10 reps
No T-Bar at gym
Hammer Strength Back Machine 3 sets @ 10 reps using 6 45lb plates
Pull ups (wide Grip) 3 sets @ 10 reps ( very slow holding for a 5 count at top)
Lying Leg curl 65 80 95 110 110 5 sets 12-10-8-8-8 reps

Cardio
HIIT
25 min
15/45 interval
15 work sets
2 minute warmup
8 minute cool down

Tuesday...

Great workout, I felt like I was in a zone....

Flat DB Press 60 60 70 80 90 100 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 130 150 170 190 4 sets 10-8-8-8 reps
Incline Flyes 30 35 40 3 sets @ 10 reps
Low Cable Crossovers 15 20 25 30 4 sets @ 12 reps
High Cable Crossovers 20 25 30 35 4 sets @ 12 reps
Tricep Pressdowns 72.5 80 87.5 3 sets 10-8-8 reps
Tricep Dips 3 45lbs plates across lap, every 15 reps removed 1 plate to all were gone 3 sets @ a total of 60 reps per set

Cardio
40 minutes
Treadmill
14% incline
2.5 mph
510 cal burned

Monday...

Didn't get a chance to post this yesterday..here we go

Leg Press 315 405 495 495 585 635 6 sets 12-12-8-6-6-6 reps
Squat 135 205 225 225 4 sets 10-8-8-8 reps
DB Squat 60 70 70 3 sets 12-12-10 reps
Walking Lunge 2 sets @ 10 reps on each leg
Single Leg Press 135 185 225 135 135 5 sets 10-10-8-12-10 reps
Standing Calf Raises 225 315 405 495 4 sets 12-10-8-8 reps

Cardio
HIIT
25 min
15/45 intervals
15 work sets
3 minute warm up
7 minute cooldown

Sunday Pt 2

I couldn't just sit around. Got in some cardio. Now headed to the park with the Family.

Cardio
HIIT
25 min
15/45 intervals (15)
2 minute warm up
8 min cooldown

Treadmill
40 min
14% incline
502 cal burned
2.5 mph

Sunday...

Well today is an off day and I plan to take full advantage of it. I sent off my application and entry fee to the Southern Natural on Oct.18th, so there is no turning back now!!! Practicing posing this evening, and back at it hard 2morrow. My back feels better, will put it to the test on Monday!! Thanks

Sat....

Pretty decent day...I let my back rest but I did hit everything else. 2morrow is an off day so Monday it should be fine.

DB Shoulder Press 55 55 60 60 70 70 6 sets 12-12-8-6-6-6 reps
Lateral Raises 17.5 20 22.5 3 sets @ 10 reps
Shrugs 225 8 sets 4 @ front and 4 @ back
Barbell curl 60 70 80 90 4 sets @ 12 reps
DB Curls 40 45 45 45 4 sets @ 12 reps
Lying leg curls 65 80 95 110 4 sets 12-10-8-6 reps
Single Leg Curls 4 sets 45 60 75 75 @ 10 reps
Stiff Leg DB 4 sets 40 40 45 50 @ 10 reps

Cardio
Treadmill
40 min
14% incline
500 cal burned
2.5 mph

Friday....

Not the best week but I can say that I didn't gain any weight and my waist is the same...227lbs and waist holding at 33.5, I may be able to get to that 32 in waist after all.

Incline Db Press 55 60 70 80 90 100 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 110 130 150 170 190 5 sets 10-8-8-8-8 reps
Low Cable Cross 4 sets @ 20 reps @ 25 lbs
High Cable Cross 4 sets @ 20 reps @ 30 lbs
Chest Dip 3 sets @ 10 reps
Tri Bar Pressdown 3 sets@ 80 87.5 95 lbs @ 10 reps
Rope Pressdown 50 57.5 57.5 57.5 4 sets 10-8-8-8- reps

Cardio
HIIT
15 /45 intervals 15 sets
20 minutes
2 warmup
3 min cooldown

Back Day

Got up this morning leaning to the right and was in pain when I tried to straighten up. I went to the back doctor and got adjusted, really don't like to do this because I think they make it worse in the long run. Well back at it in the morning....got work to do!!!!

Cardio

Got my cardio in...

Treadmill
45 min
15% incline
630 cal burned
2.5 mph
squeezing quads and hams

Wed.....

On a scale of 1 to 10, I would have to classify this day at the gym about a 6 or 7. It was a good workout, but I have had better. One good point I did squat ATG on all my sets, so I guess I really can't complain much.....

Squats 205 225 225 245 275 295 6 sets 12-12-8-6-6-6 reps
Leg Ext 160 175 190 205 4 sets 10-8-8-8 reps
Hack Squats 225 315 315 3 set @ 10 reps
Step Ups 2 sets @ 10 reps each leg with 60lb barbell
Calf Raises (seated) 4 sets @ 15 reps 180 lbs

No Cardio in the am. will be back at about 530, 6pm to get it in.

And Like Brett Farve's career in Green Bay..........I'm Gone!!!

Tuesday....

Absolutely no energy today at all. I went to the gym and really struggled. I didn't do much, not anything that counted for anything anyway. I just shut it down and went home to get some rest.

Monday Morning Cardio

I got up this morning and got some cardio in....

Cardio
40 min
15% incline
546 cal burned
2.7 mph

Abs
Crunches 2 sets @ 20 reps
Sitting Twists 2 sets @ 20 reps
Machine Oblique Crunches 2 sets @ 20 reps each side

Sunday...

I felt pretty ok during this workout. I will send pics this afternoon. I hope I look better, 9 weeks out and inda nervous.....

Bent Over Row 70 80 90 100 110 110 6 sets 12-12-8-6-6-6 reps
Lat Pullover 70 80 90 100 4 sets 10-8-8-8 reps
1 Arm Row 70 70 70 3 sets 10-10-10 reps
Pullups 3 sets 10-8-8 reps (Very Wide Grip)
Low Row 65 72.5 80 3 sets @ 10 reps
Leg Curl 110 130 150 170 4 sets 12-10-8-8 reps
Stiff Leg DB 40 50 60 3 sets @ 10 reps
Single Leg Hamstring 40 55 2 sets @ 12 reps on each leg

Abs
Machine Crunches 2 sets @ 20 reps
Machine Oblique Crunches 2 sets @ 20 reps

No Cardio today, I think I need a day.

Sat.....

I don't know if I have been overworking myself or what, I have felt kinda weak these last couple of days, but you gotta do what you gotta do....

Incline DB Press 60 60 70 80 80 90 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 110 130 150 170 4 sets 10-8-8-8 reps
Chest Dips 3 sets @ 10 reps
Low Cable Crossovers 4 sets 20lbs @ 15 reps
High Cable Crossovers 3 sets 20 25 30 @ 15 reps
Rope Pressdowns 50 57.5 57.5 57.5 4 sets 10-8-8-8 reps
Tri Bar Pressdown 80 87.5 95 3 sets 10-10-10 reps

I will get back later and get in at least 30 minutes of cardio. Oh yeah right now I'm getting 2 1/2 gallons of water a day.

Friday...

I didn't lift today, but I did get in some serious cardio this evening....So after patting my self on the back this morning, I kicked myself in tthe butt this evening. I finished my posing class at 430 and hit the gym....here we go

Cardio
HIIT Training
20 minutes
2 minute warm up
15 work sets
3 minute cooldown

Treadmill
25 min
15 % incline
2.5 mph
317 cal burned

Abs
Incline crunches 2 sets @ 20 reps
Machine crunches 2 sets @ 20 reps
Machine oblique crunches 2 sets @ 20 reps each side

Friday's Weigh In

Ok it's Friday morning and I weighed myself and got my waist numbers.....here we go...

228lbs
33.5 in waist


I feel a little better>

Thursday.....

Today was a very long day....didnt have much energy when I finally got to the gym, but i did what I could do and actually felt pretty good getting at it...

Squats 205 225 245 275 295 315 6 sets 12-12-8-6-6-6 reps
Leg Ext 140 160 195 210 4 sets 10-8-8-8 reps
Hack Squats 225 315 405 3 sets 12-10-10 reps
Step Ups 60lb barbell 2 sets @ 10 reps
Seated Calf Raises (toes in) 90 135 180 215 4 sets 12-10-8-8 reps
(toes out) 90 135 180 215 4 sets 12-10-8-8 reps
Front Power Squats 3 sets 405 @ 10 reps

Cardio
45 min
Treadmill
15 % incline
2.5 mph
609 cal burned
Long strides squeezing butt and quads

I go to another posing session in the pm on 2morrow. Will get weight and waist in the morning and update you.

Wed....

Today was a scheduled off day, but I had some catching up to do so I just went at it for a while....

Seated DB Curls 30 35 40 3 sets 10-8-8 reps
Barbell Curls 60 70 80 90 4 sets 12-10-8-8 reps
1 Arm Cable Curls 25 30 35 40 4 sets 12-10-8-6 reps

Abs
Twisting Hanging Leg Raises 2 sets @ 20 reps
Machine Crunches 3 sets @ 20 reps
Oblique Crunches 4 sets @ 20 reps

Cardio
HIIT Training
20 minutes
3 warm up
12 work sets
5 cooldown

Got that Dialene 4 started today!!

Tuesday...

24 or so hours after my first bodybuilding breakdown....I'm back at it and ready to tackle this situation head on.....here we go.

Bent Over Row 80 90 100 100 110 110 6 sets 12-12-8-6-6-6 reps
Lat Pulldown (wide) 140 160 180 200 4 sets 10-8-8-8 reps
Pullups (wide grip, slow reps) 3 sets 10-8-8 reps
1 Arm DB Row (slow) 70 70 70 3 sets 10-10-10 reps
Back Extentions 3 sets @ 10 reps
Low Cable Row 50 65 80 3 sets @ 10 reps
Leg Curl 110 130 150 170 4 sets 12-10-8-8 reps
Stiff Leg DB 35 40 45 3 sets @ 10 reps

Cardio
Treadmill
40 minutes
14% incline
2.5 mph ( long strides, squeezing quads and glutes)
549 cal burned

BAD DAY!!!!!!!!

I'm so frustrated right now I can't even get my thoughts together. First I went to the gym at 6 this morning trying to get at it....the stupid trainer I had do my bf came over to me and said he thinks he made a mistake while getting my measurements and wanted to do them again, I said ok...well first my weight is up to 229lbs up 2lbs and my bf is 16 %$#@^& %!!!!!!!!!! I can't compete in a show with 16% bf!!!!! can't believe this...what am I doing wrong????? I got so mad I started to leave, but I didn't (i should have) because trying to work out harder I hurt my stupid back...I'm 10 weeks out from the Oct show and I got 16% bf and a tweaked back....I am mad at myself....what am I doing wrong or maybe I should say..what am I not doing.....I'm really frustrated and confused!! HELP!!!!

Sunday.....

Day two of the 4 day split....

Incline DB Press 60 60 70 80 90 100 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 130 150 170 190 4 sets 10-8-8-8 reps
Chest Dips 3 sets @ 10 reps
Incline DB Flye 25 30 35 3 sets 10 reps
Low Cable Crossovers 20 25 30 3 sets 10 reps
Rope Press 50 50 57.5 57.5 4 sets 10-8-8-8 reps
Tri Bar Pressdown 80 87.5 95 3 sets 10-10-10 reps

ABS
Bent Knee Vertical Raises 2 sets @ 20 reps
Seated Leg Tucks 2 sets @ 20 reps
Cable Crunches 2 sets @ 20 reps
Seated Twists 2 sets @ 20 reps

Pics this evening

Sat....

First day of the new 4 day split and I loved the leg portion. I left the gym with a full feeling in my legs. I didn't go really heavy, wanted to concentrate more on feeling the muscle work.....Here we go...

Squats 185 205 225 275 295 315 6 sets 12-12-8-6-6-6 reps
Leg Ext 175 190 205 220 4 sets 10-8-8-8 reps
Hack Squats 185 225 315 3 sets 12-10-10 reps
Step Ups 60lb barbell on shoulders 2 sets @ 10 reps
Standing Calf Raises 385 455 475 505 4 sets 12-10-8-8 reps

No Cardio today will do Abs 2morrow

Friday...

It was a preety good day today, went and got weighed...227lbs and bodyfat ws 9.64% I know the numbers aren't important but I glad to see weight under 230lbs and BF in the single digits....Now I just need to get my handicap in single digits...

Calves
Seated Calf Raises (toes out) 4 sets of 15 @ 180
Seated Calf Raises (toes in) 4 sets of 15 @ 180

Standing Calf Raises 385 405 455 475 455 405 315 225 8 sets @ 12 reps

Cardio
HIIT Training
20 minutes
3 wrm up
12 work sets
5 cooldown

THE END........

Thursday...

Today was the last day of the old workout..I will start the new one fresh on Sat. morning. Didn't add alot to this workout, had alot to get done. Here we go....

Closegrip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 10-8-8 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 4 sets 12-10-8-6 reps
Front Raises 20 20 20 3 sets 10-10-10 reps

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crossovers 2 sets 20 reps
Seated Twists 2 sets 20 reps

Cardio
40 minutes treadmill
10% incline
3.5 mph
577 cal. burned

Just a ? Can a figure girl use the same type of whey protein that a bb uses. I ws asked that ? and I don't know but I told her I would try to find out.

Wed....

Not a bad workout this morning, but I did't feel quite as strong......Maybe it was just in my head...Here we go

Flat DB Press 55 60 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bar Press 205 225 235 3 sets 10-8-8 reps
Machine Press 150 150 150 3 sets 12 reps
Low Cable Crossovers 3 sets of 10@ 30 lbs
Decline DB Press 3 sets of 10 @ 80lbs
Bar Curl 60 70 80 90 4 sets 12-10-8-6 reps
Tricep Rope 50 50 50 3 sets 20 reps
Seated Curl (machine) 90 110 130 3 sets 10 reps
Dips 3 sets using 3 45lb plates for 45 reps across two benches

Cardio
HIIT training
20 minutes
3 warmup
12 work
5 cooldown

Tuesday.....

I attended my first posing class today.....and my goodness, it was just as intense as a workout. I learn alot and got some homework to do....I sweated my butt off, but it was well worth it...Here we go...

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Leg Ext. 160 175 190 3 sets 12 reps
Deadlifts 225 275 315 3 sets 10-8-8 reps
Leg Curl 110 130 150 170 4 sets 12-10-8-6 reps
Sitting Calf Raises 180 4 sets 15 reps
Step Ups 50 lb barbell 2 sets 10 reps

Cardio
40 Minutes Treadmill
540 cal burned
10% incline
3.5 mph

Ab....Calves....Cardio

Well after 18hrs on the clock yesterday, I found the strength to get up tis morning and get it done. Im tired as....well you know...the bad news....I'm back at work at 3pm.....Geeeeezzzz.....Here we go......

ABS
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps with 50 lbs
Seated Twists 2 sets 20 reps

Calves
Seated Calf Raises 4 sets (toes in ) 140 lbs 12 reps
Seated Calf Raises 4 sets ( toes out) 180lbs 12 reps

Cardio
HIIT Training
20 minutes
3 minute warm up
12 work sets
5 minute cool down

Sat.....Part Two

Alright, this was my first time doing two workouts in a day, and it wasn't too bad. I am worn out but hey....Here we go....

Wide Grip Pulldowns 140 160 180 200 220 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 Arm DB Row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Lat 20 20 17.5 3 sets 10 reps ( I was down at this point)
Pullups 3 sets 10-8-6 ( That was all I had left)

Cardio
HIIT
20 minutes
3 warmup
12 work sets
5 cooldown

Chest....

Good Day today....felt pretty strong for the most part....Here we go...

Incline DB 55 60 70 80 90 100 6 sets 14-12-10-8-6-4 reps
Flat Bench 205 245 275 3 sets 10-8-8 reps
Chest Flye 160 160 160 3 set 12 reps
Incline DB curl 30 35 40 45 4 sets 12-10-8-6 reps
Tricep Pressdown 80 87.5 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10 reps
Lying Tricep Ext 30 35 40 3 sets 10 reps

I weighed in this morning at 231lbs...up 1 pound : (
but my waist is still holding at 34 1/2 in.

I may head back later to do back...I have to work 18hrs 2morrow. I need to hit the LOTTERY!!!!!!

Legs...

It was a good day for legs, I felt pretty good going in and during the workout. So I rate it about a 7-8. Still room for much improvement....Here we go!

Leg Ext 210 230 250 3 sets 10-10-10 reps
Squats 205 245 275 315 335 5 sets 14-12-10-8-6 reps
Leg Curl (Sitting) 110 130 150 170 4 sets 12-10-8-6 reps
Standing Calf Raises 315 385 405 475 405 385 315 225 8 sets 12 reps

I tried something different today. Wall squats. I squatted really low with my back, shoulders and head against the wall for 1 1/2 minutes, i would then come up to the middle for 30 sec and finally a little more for 30 sec. I did 6 sets of these.

I also did 3 sets of squats at 135 for 15 reps. I forgot to weigh this morning so I will do that first thing in the morning...Boy I hope to be under 230. Cross your fingers!!!

Abs..Calves..and Cardio

Well Sat. I will be 11 weeks out from the show...and I'm starting to get a lil excited...Here we go!!!

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps at 50lbs
Seated Twists 2 sets 20 reps

Calves
Seated Calf Raises 4 sets 180 20-20-15-15
Standing Calf Raises 4 sets 315 385 405 455 12-12-12-12 reps

Cardio
HIIT training
20 minutes
3 minute warm up
12 work sets
5 minute cooldown

Back......

Here we go....

Wide Grip Pulldowns 120 140 160 180 220 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 220 3 sets 10-8-8 reps
1 Arm DB Row 70 80 90 3 sets 12-12-12 reps
Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Lats 20 20 20 3 sets 10-10-10 reps

I also did 6 sets of pullups 3 wide grip and 3 narrow 10 reps each.

Tuesday.....

I'm Back!! After 3 days of no Power....and $3300 of electrical work..(that's not counting the general contractor to put the walls back that the electrician poked holes in) I'm up and running again. Now I did do something real stupid today...I allowed this so-called "trainer" mess with my workout and I couldn't get the numbers I was trying to get. I was shot! I did make it through MY routine...but I wasn't as strong as I normally am. don't know if that's good or bad....but I do know it won't happen again!!! here we go..

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 135 205 225 3 sets 10-8-8 reps
Chest Flye 160 175 175 3 sets 12-12-10 reps
Incline DB Curl 30 35 35 35 4 sets 12-10-8-6 reps
TriBar Pressdown 80 87.5 95 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 57.5 3 sets 10-10-10 reps
Tricep Ext. 25 30 30 3 sets 10-10-10 reps

Abs
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps 40lbs
Seated Twists 2 sets 20 reps

Cardio
HIIT Training
20 minutes
3 warm up
12 work sets
5 cooldown

Pics this week?

Back.....

Got in and out today.....here we go

Wide Grip Pulldown 120 140 160 180 200 5 sets 14-12-10-8-6 reps
Seated Cable Row 140 160 200 3 sets 10-8-8 reps
1 Arm DB Row 70 80 90 3 sets 12-12-12 reps
DB Shoulder Press 50 55 60 70 4 sets 12-10-8-6 reps
Lateral Raises 22.5 25 22.5 3 sets 10-10-10 reps

I also added 4 sets of standing behind the neck presses, started at 70 80 90 100lbs. 10 reps each.

4 sets of wide grip pullups at 10 reps each.
2 sets of close grip pullups at 10 reps each.

Freaky Friday.....

It was a GOOD day today. I don't know what I did different but I had this FREAKY PUMP during my workout and it was almost scary....I felt like saying "Don't make me angry.....You wouldn't like me when I'm angry" I hope I ca do that again!!!!

Incline DB Bench 60 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 205 245 275 3 sets 10-8-8 reps
Chest Flyes (machine) 160 175 190 3 sets 12-12-12 reps
Incline DB Curl 30 35 40 45 4 sets 12-10-8-6 reps
Tri Bar Pressdowns 80 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 57.5 65 3 sets 10-10-10 reps
Lying Tricep Ext. 25 30 35 3 sets 10-10-10 reps

ABS

Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps
Seated Twists 2 sets 20 reps

Time to feed the machine...weight is holding at 230lbs

Legs....

Ok, got off to a late start today, meals were all messed up. Was sooo busy at work I forgot to eat my 10 am meal. nevertheless, I'm all caught up now, is that a good thing? Or if I miss one just go on to the next one. Here we go...

Leg Ext. 205 220 235 250 4 sets 10-10-10-10 reps
Squats 205 225 255 295 345 5 sets 14-12-10-8-6 reps
Leg Curl (seated) 110 130 150 130 4 sets 12-10-8-6 reps
Sumo Squats 70 70 70 70 4 sets 12-12-12-12 reps
Standing Calf Raises (Barbell) 385 435 475 495 4 sets 12-12-12-12 reps

I don't know what to do about these legs, I did 6 extra sets of leg ext. at 130 lbs and 15 reps. I also did 6 extra sets of leg curls at 110 lbs and 15 reps. I threw i 4 sets of pullups at 6 reps each while I was waiting on the machine. : ) My legs SUCK!!!!!!

Abs...Calves...and Cardio

Here we go....

Bent Knee Vertical Raises 3 sets 20 reps
Seated Leg Tucks 3 sets 20 reps
Cable Crunches 3 sets 20 reps 40 50 60lbs
Seated Twists 3 sets 20 reps

Seated Calve Raises 180 180 180 180 4 sets 20-20-20-20 reps

HIIT cardio
20 minutes 2 minute warm up 12 work sets 6 minute cooldown
Treadmill
10 minute cooldown
14% incline
3.0 mph

And The Beat Goes On.....

Here we Go....

Closegrip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 10-8-8 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 12-10-8-6 reps
Front Raise 20 22.5 25 3 sets 10-10-10 reps

No Cardio this am. Will get back this pm to do cardio. Had to make a meeting. Pics this week?

Monday...Work is never done

Here we go....

Flat DB Press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 185 205 225 3 sets 10-8-8 reps
Chest Press Machine 90 160 180 200 4 sets 12-12-12-12 reps
Bar Curl 70 80 90 100 4 sets 12-10-8-6 reps
Tricep Rope Pressdowns 50 57.7 65 72.5 4 sets 12-10-8-6 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Dips 3 sets til Failure

HIIT Cardio 20 minutes 3 warmup 12 worksets 5 cooldown( Yes it was harder thn the first few times, my legs still have a full feeling)

No rest for the weary....

had a pretty good session today. Felt like I could have kept going...I guess I got some motivation from the fact that I received my posing shorts in the mail yesterday and OMG!!!!!!!!! they are little!!!!! It's scary! I got a size 34 in the waist to push myself to get to a 32 waist. I sure hope it works!!! Here we go...

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Deadlifts 185 225 315 335 4 sets 12-10-8-6 reps
Leg Curl (seated) 165 195 210 240 4 sets 12-10-8-6 reps ( I think I topped out at 240, I started to feel that strain i the back of my leg)
Leg Ext 180 210 240 255 4 sets 12-12-12-12 reps
Calf Raise (seated) 180 200 210 210 4 sets 20-20-20-20 reps(slow)

I also included 3 sets of single leg press using 2 45lb plates on each side. 10 reps each.
I also finished with two sets of deadlifts at 225lbs for 10 reps each.
I did a 10 minute cooldown on treadmill 14% incline 3.0 mph

I have been soaked lately at the end of my workouts and during the workout. You can tell I have been there by my puddle of water.

Bodyweight 230lbs
waist 34 3/4 in. ( I guess I'm a turkey pattie away from 35)
Pics this week?

Sat....

After resting yesterday, today I felt sluggish in the beginning, but it soon worked itself out...here we go

Close Grip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 12-12-12 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Row 60 70 80 90 4 sets 12-10-8-6 reps
Front raise 20 22.5 25 3 sets 10-10-10 reps

I did 4 sets of 10 in pullups..and 4 sets of standing behind the neck presses. Started with 80 and worked my wy up to 110bs.

Did 25 minutes of HIIT training on the bike...12 sprinting intervals...warmed up for 5 min to start and finished with a 8 minute cooldown....

Thursday...

Here we go...

Flat DB Press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bench 185 205 225 3 sets 10-8-8 reps
Chest Press Machine 90 160 170 3 sets 12-12-12 reps
Straight Bar Curl 60 70 80 90 4 sets 12-10-8-6 reps
Tricep Rope Pressdown 50 57.5 65 65 4 sets 12-10-8-6 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Bench Dips 3 sets to failure

I did 4 sets of cable crossovers at 40 lbs.

Cardio
HIIT 25 minutes
This form of Cardio ain't no joke. (excuse my bad english) It completely wore me out. I am doing the 10k 2morrow. I will try to get in the gym 2morrow evening.

Thursday...

Legs....

Today was a good day, worked legs well and actually was able to use the sitting leg curl machine. I didn't feel any pain so I will be using it for a while before I go back to the lying leg curl. Here we go....

Leg Press 315 405 495 585 675 765 6 sets 14-12-10-8-6-4 reps
Bar Deadlifts 225 315 315 335 4 sets 12-10-8-6 reps
Leg Curl 165 190 215 215 4 sets 12-10-8-6 reps
Leg Ext. 205 225 240 255 4 sets 12-12-12-12 reps
Calf Raise (sitting) 160 180 200 210 4 sets 20-20-20-20 reps

I added one more work set in on the Leg Press, I warmed up with 315 for a set and I finished with 2 sets at 315 for 15 reps.

I warmed up with 120 just to test my leg for 15 reps and I finished with 1 set of 120 for 25 reps.

No cardio this morning. I'm going bck this afternoon.

I Took Your Advice

Just getting back from the gym, did some cardio...

5K (3.2mi)
52 min
11% incline
3.8 mph
727 calories burned

Just one ? Is it ok now to do cardio more than 3x a week?

Off Day...

It's suppose to be my off day, but I'm thinking about going to get some cardio in....

Monday....

It started out out slow but it got good real quick...

Close Grip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 60 70 80 3 sets 10-10-10 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Row 70 80 90 100 4 sets 12-10-8-6 reps
Front Raise 20 22.5 25 3 sets 10-10-10 reps

I'm supposed to walk a 10k on Friday. Will that hurt me?

Sunday...

Here we go...

Flat DB Bench 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Incline Bench 135 185 205 3 sets 10-8-8 reps
Chest Machine 165 180 195 3 sets 12-12-12 reps
Bar Curl 60 70 80 90 4 sets 12-10-8-8 reps
Tricep Rope Pressdown 70 80 90 100 4 sets 12-10-8-8 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Dips 3 sets to failure

Felt pretty good today. No changes to workout?

Help

Hey Boss,

My email has been down on my blackberry. I haven't received any thing over the last 3 days. Could your please resend the info on when to take those supplements to me using mmcgrud@bellsouth.net. Thanks

Legs.....

Did legs this morning, felt pretty good but I still have that straining feeling when I do leg curls. I feel it more in my right leg than my left. It pulls down in my calf and behind my knee.

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Bar Deadlifts 225 275 315 365 4 sets 12-10-8-4 reps (I should have gone down to finish)
Leg Curl 87 100 2 sets 12-10 (I started to feel like I was going to pull something so I stopped)
Leg Ext. 150 180 210 240 4 sets 12-12-12-12 reps
Calf Raises (seated) 90 135 180 180 4 sets 20-20-20-15 reps

New Gym.......

I worked out at a new gym today, worked on the same weight machines but the feel was different.....May be it's just me.....

Wide Pulldowns 125 140 155 170 185 5 sets 14-12-10-8-6 reps
Seated Cable Row 130 150 180 3 sets 10-8-8 reps
1 Arm DB Row 55 60 65 70 4 sets 12-12-12-12 reps
DB Shoulder Press 55 60 65 70 4 sets 12-10-8-6 reps
Side Laterals 20 20 20 3 sets 10-10-10 reps

I did about 10 sets of pullups...8-12 reps each set.
I also warmed up with 2 sets of wide grip pulldowns 110lbs 10 reps.

Cardio
25 minutes
379 calories burned
14% incline
3.0 mph
230 lbs
35 inch waist

Wasted Day...

Me and my big mouth....I swappe dshifts with oe of y co-workers and worked overnight.......WHY DID I DO THAT!!! my whole day have been backwards....I missed the gym today but I'll get there 2orrow. : (

Here are my supplements

BCAA
Xtend
Vasocharge
Whey protein
omega 3-6-9
vitamin c
multivitamin

Ok my question is how and when do I take them. I know about the protein, but what about the other?????

signed
Confused?!?!?

Wed.

Ok, i went to the gym at 845am hoping to get my bodyfat %. But the trainer didn't show up. All I ate was oatmeal this morning, because I didn't want to mess up the test. So I worked out anyway. After my workout, I ended up helping two ladies with their workout.....it's now 1220 pm I'm starving....and even worse, I didn't get paid for helping out for the last two hours....: ( I'm in the wrong business, maybe I need to be a trainer....Geeeezzzzzz

Incline DB Press 55 60 70 90 100 5 sets 14-12-10-8-6 reps
Flat Bench 205 235 255 3 sets 10-8-8 reps
Chest Flye 160 160 160 3 sets 12-12-12 reps
Incline DB Curl 25 30 35 40 4 sets 12-10-8-6 reps
Tri Bar Pressdown 72.5 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10-10-10 reps
Tricep Ext. (machine) 190 190 190 3 sets 10-10-10 reps

I added 5 sets of cable crossovers 12 reps 35-40lbs
I did also include pullups...6 sets of 10 reps
I forgot about the pics, sorry about that. I will get those to you today. Thanks Boss

A couple of concerns.....

Here we go..

Leg Ext. 205 220 235 3 sets 10-10-10 reps
Squats 185 205 245 275 315 5 sets 14-12-10-8-6 reps
Leg Curl 110 95 110 95 4 set 12-10-8-6 reps
Seated Calf Raises 160 180 200 230 4 sets 20-20-20-20 reps
Sumo Squats 90 90 90 90 4 sets 12-12-12-12 reps

Cardio 25 minutes
14 % incline
377 calories burned
3.0 mph

My concerns...I'm not getting a good pump when I work my legs. I don't have that full feeling. Am I doing something wrong?

About today's leg curls, my legs were hurting behind my knee as I was curling. I stayed around 110. I could still feel the pain but I could still lift the weight. Was that ok?

Pics are coming this evening when I get back from work>

Monday

It's my off day from the gym, I guess I'll sit here and learn how to post pics...I'm not really computer literate. Did you recieve that payment on Friday?

Sunday

Here we go!!!

Lat Pulldown 120 140 160 180 200 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 arm DB Row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 60 70 4 sets 12-10-8-6 reps
Lat Row 20 22.5 25 3 sets 10-10-10 reps

I did pullups throughout the workout. I did 10 sets of 10 reps. I didn't go heavy on the shoulder presses, I was trying to get some good work in with quality reps.
No cardio today, wil send pictures later today.

Sat.....

It started out slow, but really took off after I started working. Had to work in the AM so it was kinda rough getting hyped. Here's the workout

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 205 245 255 3 sets 10-8-8 reps
Chest Flyes 160 160 160 3 sets 12-12-12 reps
Incline DB Curl 25 30 40 40 4 sets 12-10-8-6 reps
Tri Bar Pressdown 72.5 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 57.5 65 3 sets 10-10-10 reps
Sitting Tri Pushdown 170 170 170 3 sets 10-10-10 reps

I added 3 sets of cable crossovers at 40lbs 10 reps.
I also did a extra set of bench at 135lbs 20 reps

No cardio today. I will pick p those supplements on Mon. or Tues.

Legs....

Good Day for legs... felt kinda strong...got a good pump...

Leg Ext. 205 220 235 3 sets 10-10-10 reps ( 1 warm up set 15 reps.....finished up with 2 sets to failure at 115lbs)
Squats 185 205 245 295 335 5 sets 14-12-10-8-6 reps ( 1 warm up set at 135lbs and 2 sets to failure at 135lbs)
Leg Curl 110 125 140 155 4 sets 12-10-8-6 reps
Sumo DB squats 90 90 90 3 sets 12-12-12 reps
Seated Calf Raises 140 160 180 200 4 sets 20-20-20-20 reps

Cardio
25 minutes
14% incline
377 calories burned
3.0 mph

Off Day

Good thing too, had alot of running around to do. When do you want the first set of pics? Have you ever heard of a supplement called Lean Out by Beverly Nutrition? What do you think about it? What would you say I should take?

Wed.

Here's today's workout

Wide Lat Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps (1 warmup 100lbs 20 reps and 1 to failure at the end 120lbs)
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 arm DB row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Laterals 20 22.5 25 3 sets 10-10-10 reps

Cardio
25 min
14% incline
370 calories burned
34in waist

Tuesday

Had a pretty good feeling workout today. Got to the gym late this afternoon. I slept in this morning.

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench Press 205 245 260 3 sets 10-8-8 rep ( i did 1 set 135 to warm up and 1 set 135 20 reps to finish)
Chest Flye Machine 160 175 190 3 sets 12-12-12 reps ( I did 3 sets 115 to failure)
Incline DB curl 25 30 35 35 4 sets 12-10-8-6 reps
Tri Bar Pressdown 80 87.5 87.5 90 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10-10-10 reps
Tricep Exten. 150 150 150 3 sets 10-10-10 reps

Cardio 20 minutes
14 % incline
347 calories burned
3.0 mph
weight 235lbs before workout

Just one question....when shoud I turn i my application for the show? Between weeks 16-14 or by 10 weeks out?

Good Monday!

Felt pretty good today, this is the second time around on workout A.

Leg Ext. 210 230 250 3 sets 10-10-10 reps
Squats 185 205 225 275 315 5 sets 14-12-10-8-6 reps
Leg curl 95 110 125 140 4 sets 12-10-8-6 reps
Sumo DB Squats 90 90 90 90 4 sets 12-12-12-12 reps
Seated calf raises 90 140 160 180 15-15-15-15 reps

No cardio today was short on time, will hit on 2morrow. I have the day off.

Father's Day!!

Happy Father's Day to you Boss...I took the weekend off cause my family asked me to, so they could show me some weekend love. : ) I hope you enjoyed your weekend. I will be back at it first thing in the morning. Net Sat. marks 16 weeks out, it time to get serious.....not that I wasn't already, but it's time to go to that next level. Do you need some pictures or anything? Just let me know. Enjoy!!!

Wednesday

It was a pretty good day. Diet is coming along. But it's a fight to get that gallon of water down a day but I manage. I met this guy at the gym that said he does posing classes for $40 bucks a session, and we should meet two or three times a week until the show. I told him, I'll think about it but that's asking a little uch don't you think?

LAT PULDOWN 120 140 160 180 200 5 SETS 14-12-10-8-6 REPS
DB PULLOVER 70 80 90 3 SETS 10-8-8 REPS
ROPE PULLDOWNS 100 120 140 160 4 SETS 12-12-12-12 REPS
UPRIGHT ROWS 70 80 90 100 4 SETS 12-10-8-6 REPS
FRONT RAISE 22.5 25 30 3 SETS 10-10-10 REPS

Good D@#N Tuesday...

Today was out of this world, I had a great pump and reaaly felt good. I mixed up the order of the workout and blewout bi's and tri's first....then did chest...it was GREAT!!! By the time I did incline bench...I had nothing...I mean nothing left....I was struggling with 135.

Flat Db press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 185 135 135 3 sets 10-8-8 reps
Machine Press 140 160 180 3 sets 12-12-12 reps
Barbell Curl 70 80 90 100 4 sets 12-10-8-8 reps
Tricep Rope 50 50 50 3 sets 12-10-8 reps
Seated incline curl (machine) 90 110 130 3 sets 10-10-10 reps
Dips 3 sets to failure BW

I do have a question, is it important to have really heavyweight, or heavyweight and good quality reps....this reason I ask is because sometimes with really heavyweight I don't feel like I'm getting good reps in....

Stormy Monday....

Something wasn't right this morning, I was a little bit off but I couldn't put my finger on it. I got some good numbers but it just didn't feel right. Has this ever happened to you?

Leg press 315 405 475 565 655 5 sets 14-12-10-8-6 reps
Leg Curls 95 110 125 140 4 sets 12-10-8-6 reps
Leg Ext. 160 175 190 205 4 sets 12-12-12-12 reps
Calf Raise Standing (barbell) 385 405 455 485 4 sets 12-10-8-8 reps

I know Deadlifts aren't there. As I said before, I just felt a lil off today and had to really push myself through this much.

Off Day

Today is an off day. A good thing too...it's a hot one. Temps shoud get up to 98

Sat..workout......

Good Day today. Had plenty of energy. Workout went great. Even got some compliments on how I looked.

Lat Pulldowns (close) 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB pullovers 60 70 80 3 sets 10-8-8 reps
Rope Pulldowns 100 120 140 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 4 sets 12-10-8-6 reps
Front Raise 22.5 25 30 3 sets 10-10-10 reps

Bodyweight 234lbs
cardio 20 minutes 14% incline

Chest..Biceps..Triceps!!

Today was much better than yesterday. It was hot but not like yesterday...I have a couple of questions..
1. Should I be taking my shakes with water?
2. I took some creatine on Monday ...and have had a headache every since. I have been drinking plenty of water but I can't shake this headache. I think I'm going to stop taking it. Is tht a good idea?

Flat DB press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 135 205 225 3 sets 10-8-8 reps
Machine Chest Press 120 140 160 3 sets 12-12-12 reps
Bar Curl 70 80 90 100 4 sets 12-10-8-8 reps
Tricep Rope 50 57.5 65 3 sets 12-10-8 reps
Seated DB Curl 70 70 70 3 sets 10-10-10 reps
Dips 3 sets BW ti Failure.

3. Will you let me know about a week ahead of time when it's time for me pay you again??? Thanks Boss!!!

Legs....

First let me say tht it is HOT today!! It's 94 degrees aand with the heat index it feels like 104. I feel weak....I don't want to eat and I can't stay cool....It's horrible!!! I worked legs today but I really didn't go hard. I only felt it when I did leg extentions so I didn't go really hard. I kept it rotating fom 130 and 145 but I really felt it but I kinda just pushed through it. Well here's the work out..

Leg Press 315 315 405 495 500 5 sets 14-12-10-8-6 reps
Bar Deadlifts 225 275 295 315 4 sets 12-10-8-6 reps
Leg Curl 80 95 110 125 4 sets 12-10-8-6 reps
Leg ext 130 145 130 145 4 sets 12-12-12-12 reps
Calf raise (barbell) 405 455 495 500 4 sets 12-10-8-8 reps

Going hard...Too HOT TO EAT!

Back and Shoulders....

It was a good day today. I felt strong. But I do have a question. On the rope pulldowns, am I doing those from my knees? I did them that way but I wasn't sure if that was right.

Lat pulldowns(close grip) 140 160 180 200 220 5 sets 14-12-10-8-6 reps
DB Pullovers 60 70 80 3 sets 10-8-8 reps
Rope pulldown 35 50 65 3 sets 12-12-12 reps
Upright row 70 60 60 60 4 sets 12-10-8-6 reps
Front DB raise 22.5 25 30 3 sets 10-10-10 reps

Same time 2 morrow.

A Good Monday..

I took yesterday off just to see how m leg would feel....it isn't as sore as I thought it would be, but I won't push it either. Today was chest, bi's and tr's.

Flat DB press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bench 135 185 205 3 sets 10-8-8 reps
Chest Press Machine 90 100 110 3 sets 12-12-12 reps
Bar curl 60 70 80 90 4 sets 12-10-8-8 reps
Tricep rope 35 42.5 50 57.5 4 sets 12-10-8-8 reps
Seated Curl (used machine...Elbow) 110 110 110 3 sets 10-10-10 reps
tricep dips 3 sets bodyweight til failure

I know I can do more on the chest press machine, It was my first time using it, and I wanted to get quality reps in. Till 2morrow!

Injury report....

Ok, I think I pulled something today. I was doing leg presses and I felt and heard a slight pop in my left leg above the knee towards the inside. I couldn't finish a complete set. I couldn't do any leg extentions, I tried with 20 lbs but it really hurt to extend so I sipped them. I muscled through deadlifts but it did hurt but it didn't hurt to do leg curls. I'm going to put some icy hot on it and go from there.

Leg Press 315 405 495 590 4 sets (should have been 5) 14-12-10-5( couldn't finish)
Bar Deadlifts 225 275 315 365 4 sets 12-10-8-3(couldn't finish. I couldn't get any push with my leg)
Leg Curl 80 110 125 140 4 sets 12-10-8-6 reps
Calf Raise(standing) 395 415 465 485 4sets 12-10-8-8 reps
No leg Ext.

Any suggestions for my leg???? Sorry! : (

Oh yeah, weight this morning was 237lbs. Don't worry Boss....I ain't quitting!!!

AM workout....

Well, I gotta say there is no place like home! I tried something different today...I used this Dymatize Nutrition Xpand pre-workout. It was ok I guess...got a good pump, but I get that anyways....well here's the workout..

Lat Pulldowns (wide) 120 140 160 200 220 5 sets 14-12-10-8-6 reps
Seated cable row 140 160 200 3 sets 10-8-8 reps
1 arm DB row 60 70 80 3 sets 12-12-12 reps
DB shoulder press 55 60 70 70 4 sets 12-10-8-6 reps
Side Laterals 22.5 22.5 22.5 3 sets 10-10-10 reps

I'm working legs this pm. gotta eat, check in later.

I'm Back...

Ok, we have made it back from Disney, and I must say...I am completely worn out. All isn't lost though, I did stay close to my diet, but I didn't eat six times a day. I only got in 4. I did get a chance to work out a little and I did get in some cardio...alot of pool time and a whole lot of walking, picture taking and video time.

On the plus side, I got a whip cream pie smashed in my face by my youngest on a Nick Live tv show...and my oldest and I got to eat bugs on a Fear Factor Live tv show...(got plenty of protein in) Took some pics with Marlyn Monroe..and got to see some Live wrestling up close...(TNA style) Bottom line is we had a blast but now it's time to get back to work. I will hit the gym twice on Friday...am..and pm

Hope you enjoyed your weekend...I'll check in 2morrow...Same Bat time...Same Bat station!!!!!!

Legs....

Good Day today, I'm glad I decided to make today a go, because 2morrow will be crazy!!!! I had to split the squats, 3 and 3 on the last one. I coldn't get 6 straight.

Squats 155 205 225 295 335 5 sets 14-12-10-8-6 reps
Leg Ext. 190 205 220 3 sets 12-12-12 reps
Leg curls 65 80 95 110 125 5 sets 14-12-10-8-6 reps
Standing Calf raises (barbell) 315 365 405 455 4 sets 12 reps
Sumo squats DB 80 90 100 3 sets 10 reps

Enjoy your weekend!!!

Had some free time..

I had some free time, so I had my wife to measure me...Don't know why...Don't know if it will help...I guess I was just curious.....

Chest 48 in.
Neck 18 1/2 in.
Waist 35 in.

Left Bicep 18 in.
Right Bicep 19 in.

Left Forearm 14 in.
Right Forearm 14 in.

Left thigh 26 in.
Right thigh 26 in.

Left Calf 17 in.
Right Calf 17 in.

That's me!!

Back and Shoulders....

It was a good workout this morning. Had plenty of energy and just blew right through my workout. I went up in weight, but on the last set of DB shoulder press and Lat pulldowns...I did have to break the last 6 reps up into three's. i hope that was fine, I did get the full six in, but with no training partner, I thought it would be wise to get in the 6 but break it into three's. the workout....

Lat Pulldowns (wide) 140 160 180 200 220 5 sets 14-12-10-8-6 reps
Seated cable row (close) 160 180 200 3 sets 10-8-8 reps
1 arm DB row 60 70 80 3 ses 12-12-12 reps
DB shoulder press 55 60 70 80 4 sets 12-10-8-6 reps
Side Laterals 20 20 20 3 sets 10-10-10 reps

Now I am scheduled to be off from the gym 2morrow, but I was thinking I would go do legs because Monday we are flying to Disney, and I'm not sure if I ould get a chance to on Monday. I would just use Monday as the off day, and continue with the rest starting on Tuesday. I have a weeks pass to the World Gym in Orlando so I won't miss a workout. Is this Ok????

A Good Day!!

I felt pretty good today. I started off a bit sluggish, but things got better quickly. I went up some on the weight. Not a whole lot but it will get better. I used the machine for my incline curls, I felt a twinge in my right elbow so I went to the machine.

Incline DB press 55 60 70 80 100 5 sets 14-12-10-8-6 reps
Flat Bench Press 205 275 285 3 sets 10-8-8 reps
Chest Flye Machine 175 190 205 3 sets 12-12-12 reps
Incline curls 70 90 110 130 150 5 sets 14-12-10-8-6 reps
Tri Bar Pressdowns 80 87.5 95 95 95 5 sets 14-12-10-8-6 reps
Cable curl 50 57.5 65 3 sets 10-10-10 reps
Tricep pushdowns(Machine..elbow) 170 190 210 3 sets 10-10-10 reps

Cardio
14% incline
20 minutes
3.0 mph

This is my weight after the workout, with no shoes and just shorts........
240lbs

Round Two!!!

What a much better day today both eating and working out. Did legs today, for the second time...felt alot better, and even felt stronger...Stayed with the same weight even though I felt like I could have moved up a bit, but decided to go up on the weight the second time through.

Squats 155 205 225 275 315 5 sets 14-12-10-8-6 reps
Leg extensions 160 190 220 3 sets 10-10-10 reps
Leg curls 65 80 95 110 125 5 sets 14-12-10-8-6 reps
Standing Calf (with barbell) 295 315 365 405 4 sets 12 reps (really slow)
Sumo Squat with DB 90 90 90 3 sets 10-10-10 reps

Time to eat!!

Cardio

Nothing but Cardio today. Just finished. Horrible day for eating though...been in court since 9am and didn't get out until 1:30pm. Grabbed a lil chinese( i know...I know) : ( Just starting on water for the day and protein.....: ( But ouside of that "It's a beautiful day in the neighborhood....Won't you be my neighbor? Hi..Neighbor !!! "

As far as cardio
20 minutes
14% incline
3 mph
234lbs

Do I need to up the minutes on the cardio?

Finished the first round!!

Good afternoon, slept in a little this morning. Trying to catch up on some sleep, which is not possible. Once it's gone ..... it's gone...Good workout though..I feel stronger but that might just be in my mind...

Lat Pulldown (wide) 120 140 160 180 200 5 sets 14-12-10-8-6
Seated cable row 140 160 180 3 sets 10-8-8
1 Arm DB row 60 70 80 3 sets 12-12-12
DB shoulder press 50 55 60 70 4 sets 12-10-8-6
Side Laterals 20 20 20 3 sets 10-10-10

I got the diet down, the peanutbutter in the shake wasn't bad at all. Mr. Franco I do have just one concern, taking the kids to Disney on Sunday, staying a week. Should I find a gym there and get my workouts in???

Feels Good.....

Ok , I got off to a late start this morning. I didn't get off work til 2am, didn't make it to bed to 3am, and didn't get up this morning til 10am. So outside of getting my oatmeal and eggs in, I'm behind on my meals. : ( But I did stay at a Holiday Inn Express last nite.....Just kidding..here's my workout

Incline DB press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench press 205 225 275 3 sets 10-8-8 reps
Chest Flye Machine 160 175 190 3 sets 12-12-12 reps
Incline DB curl 30 35 40 45 4 sets 12-10-8-6 reps
Tri Bar Pressdown 80 87.5 95 95 4 sets 12-10-8-6
Cable Curl 57.5 65 72 3 sets 10-10-10 reps
Lying Tricep Ex. DB 35 42.5 50 3 sets 10-10-10
(Last two were supersets)

Cardio 20min 12% incline 3.0 mph
Bodyweight: 234lbs

Gotta go...gotta eat...and get ready for work at 3pm.

I Couldn't Wait!!!!

Ok, I know...I said I would start my new workout on Monday...But I just couldn't wait to then. I felt like I was cheating myself by waiting...I would have gone yesterday, but I coach football here, and between the game and post game filmwork afterwards...my day was gone.

So here goes...I wasn't used to the sumo squats with db, so if the weight looks a little light, please forgive me, it will get better.

Leg Extension 160 190 220 3 sets 10 reps
Squats 155 205 225 275 315 5 sets 14-12-10-8-6 reps
Leg Curl 65 80 95 110 125 5 sets 14-12-10-8-6 reps
Sumo Squats 60 70 80 3 sets 10 reps
Standing Barbell Calf Raises 295 315 365 405 4 sets 15 reps

I feel Great!! Just one question, am I changing my diet?

The Beginning

Ok, I think I got this right. Well first of all I would like to introduce myself, my name is Maurice McGruder. I'm 39 yrs young and preparing for my first Natural show Oct. of this year...08. I'm extremely happy to have the help of Mr. Franco...

I finished the final day of my old work out schedule, and will start on my new one on Monday. Today was a shoulder day...

warmed up with 45lb plate doing to sets of front raises...10 reps
DB press (seated) 80, 75, 70 3 sets 8 reps
DB front raises (seated) 35 30 30 3 sets 8 reps
DB Lateral raises (seated) 35 35 35 3 sets 8 reps
Barbell shrugs (hands in front) 275 275 225 3 sets 10 reps
Barbell shrugs (hands in back) 275 225 225 3 sets 10 reps
DB shrugs 100 100 100 3 sets

I know it seems short, but it is a good workout.