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>