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.