Monday April 1, 2013

Pull -Up (reps)  12, 12, 12, 12

Seated Cable Row  1 x 120, 1 x 140, 2 x 180

1 arm dumbbell row  1 x 70, 2 x 85

Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50

Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30

Abs use ab coaster for about 80 reps

Saturday March 30, 2013

Trained at Golds in Roanoke Virginia

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 3 x 85

Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70

Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55

Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45

Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85

Concentrated Curl  1 x 20, 1 x 25

Dumbbell Kick Back  1 x 25, 1 x 30

Thursday March 27, 2013

Leg Extension  1 x 115, 1 x 145, 1 x 175

Front Squat  1 x 135, 1 x 175, 1 x 185, 1 x 205, 1 x 225

Stiff Legbar  1 x 90, 3 x 110

Sumo Db  1 x 80, 1 x 95, 1 x 105

Calf Raise  1 x 100, 1 x 130, 2 x 170

Monday March 25, 2013

I did pull ups unassisted. By side ups to you mean side laterals but with arms straight out to side?

Pull -Up (reps)  11, 12, 10, 8
Seated Cable Row  1 x 120, 1 x 140, 2 x 180
1 arm dumbbell row  1 x 70, 1 x 85, 1 x 90
Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50 ( I find these to be very difficult)
Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30
Abs use ab coaster for about 80 reps

Saturday March 23, 2013

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 1 x 85, 2 x 90
Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70
Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55
Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45
Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85
Concentrated Curl  1 x 20, 1 x 25
Dumbbell Kick Back  1 x 25, 1 x 30

Thursday March 21, 2013

Started new workout. I like it!

Leg Extension  1 x 100, 1 x 130, 1 x 160
Front Squat  1 x 135, 1 x 155, 1 x 175, 1 x 185, 1 x 195
Stiff Legbar  1 x 90, 3 x 110
Sumo Db  1 x 70, 1 x 90, 1 x 100
Leg Extension  1 x 100, 1 x 130, 2 x 170

Wednesday March 20, 2013

Almost forgot about my hamstring last night but def feel it today. Just a little sore but otherwise good.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 120 

Dead Lifts  1 x 135, 1 x 225, 1 x 315, 1 x 365, 1 x 385

Db Bench Row 3 x 90 

Upright Row 1 x 90, 3 x 110 

Side Lateral up/down 1 x 35, 1 x 40, 1 x 45, 1 x 50 

Abs

Monday March 18, 2013

Still weaker on flat bar press. Very frustrating!!!

Slight Incline Db Press 1 x 60, 1 x 75, 1 x 80, 2 x 85, 1 x 90

Chest Dips Chains 24, 26, 26, 26  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl  1 x 80, 1 x 100, 3 x 110

Tricep Press 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 30

Friday March 15, 2013

Leg Press 

4.5 plates either side x 2, 
6 plates either side x 1, 
7 plates either side x 1, 

8 plates either side x 1, 

9 plates either side x 1

Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  1 x 135, 1 x 225, 1 x 275Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Thursday March 14. 2013

Still being a little careful with hamstring.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 135, 2 x 225, 3 x 315

Db Bench Row 3 x 85 

Upright Row 1 x 90, 3 x 110 

Side Lateral up/down 1 x 35, 3 x 40 

Abs

Wednesday March 13, 2013

I felt pretty strong doing incline press better than I remember.  Still weaker on flat bar press.

Slight Incline Db Press 1 x 55, 1 x 70, 1 x 80, 3 x 85

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 155, 2 x 185

Barbell Curl  2 x 80, 3 x 110

Tricep Press 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 30

Monday March 11, 2013

Was a little careful with my hamstring. Felt good but didn't want to risk any injury.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

7.5 plates either side x 2 

Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Sunday March 10, 2013

I flipped my chest and leg workouts for this week. Wanted to lay off of legs until tonight. My hamstrings feel better and I should be ok to train now.

Slight Incline Db Press 1 x 55, 1 x 70, 1 x 75, 3 x 85

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 135, 2 x 185

Barbell Curl  2 x 80, 3 x 110

Tricep Press 1 x 57, 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  1 x 25, 1 x 30

Friday March 8, 2013

My hamstring is still healing so I was more careful while doing legs and used less weight. 

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 135, 2 x 225, 3 x 275

Db Bench Row 3 x 85 

Upright Row 1 x 80, 3 x 110 

Side Lateral up/down 2 x 35, 2 x 40 

Abs

Thursday March 7, 2013

I keep forgetting to ask for a spot when doing some of the chest press movements. When I do I better my results by as much as 100%. Forgot to mention that when doing legs on wednesday I hurt my hamstring. Its not too bad just mildly irritating.  

Slight Incline Db Press 1 x 55, 1 x 65, 1 x 75, 3 x 90

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl  2 x 80, 3 x 100

Tricep Press 1 x 57, 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  1 x 25, 1 x 30

Wednesday March 6, 2013

A little tired but still pushed.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

8.5 plates either side x 1, 

9.5 plates either side x 2 
Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Monday March 4, 2013

Hand healed up well enough to be able to do Dead Lifts again.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 225, 1 x 315, 3 x 365

Db Bench Row 3 x 85 

Upright Row 1 x 80, 1 x 90, 2 x 110 

Side Lateral up/down 1 x 30, 1 x 35, 2 x 40 

Abs

Sunday March 3, 2013

My hand is still a little sore but was able to train.

Slight Incline Db Press 1 x 50, 1 x 60, 1 x 70, 3 x 85

Chest Dips Chains 20, 22, 23, 20  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl 1 x 70, 1 x 80, 3 x 100

Tricep Press 1 x 50, 1 x 60, 1 x 70, 2 x 85

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 25

Friday March 1, 2013

I had to take off some time. I broke a blood vessel in my hand. I have had this happen since I was 21. This one was particularly bad. I was able to do legs and will be ready to start again on Wednesday.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

8.5 plates either side x 2, 

9.5 plates either side x 1 
Stiff Legs 1 x 90, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Thursday February 28, 2013

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Was unable to do dead lifts too much pressure on recent injury. A 

Db Bench Row 3 x 80 

Upright Row 1 x 80, 1 x 90, 2 x 110 

Side Lateral up/down 2 x 30, 2 x 35 

Abs

Wendesday February 27 2013

Had to be careful during workout because my hand still healing.

Slight Incline Db Press  1 x 45, 1 x 60, 2 x 75, 2 x 85

Chest Dips Chains  21, 12, 17, 18  

Flat Bar Press  1 x 165, 2 x 185

Barbell Curl  1 x 70, 2 x 90, 2 x 100

Tricep Press  1 x 60, 1 x 70, 2 x 80

Rope Curl  1 x 32, 1 x 42

Dumbell Extension  2 x 25

Monday February 25, 2013

I had to take off some time. I broke a blood vessel in my hand. I have had this happen since I was 21. This one was particularly bad. I was able to do legs and will be ready to start again on Wednesday.

Leg Press 3 plates either side x 1, 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

7.5 plates either side x 1, 

9 plates either side x 1 
Stiff Legs 1 x 90, 4 x 110 
Squat (Regular) 1 x 135, 1 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Thursday February 21, 2013

Feeling better and really pushed!

Slight Incline Db Press 1 x 45, 1 x 65, 1 x 75, 4 x 85

Chest Dips Chains 20, 22, 23, 20  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl 1 x 60, 2 x 80, 2 x 100

Tricep Press 1 x 50, 1 x 60, 1 x 70, 2 x 85

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 25

Monday, Feb 19, 2013

I was very tired during workout. I had to push to get a good workout.
Leg Press 3 plates either side x 1, 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

7.5 plates either side x 1, 

8.5 plates either side x 1 
Stiff Legs 1 x 90, 1 x 100, 3 x 110 
Squat (Smith Machine) 1 x 225, 1 x 275, 1 x 295 
Walk Lunge 2 x 70, 1 x 85 
Calf Raise 2 x 210, 2 x 250

Sunday February 17, 2013

Lat Pulldown Over 1 x 70, 1 x 85, 1 x 100, 1 x 110, 1 x 140 
Deads with Bar 1 x 135, 1 x 225, 1 x 315, 1 x 345, 1 x 365 
Db Bench Row 3 x 80 
Upright Row 1 x 70, 1 x 80, 1 x 90, 2 x 100 
Side Lateral up/down 1 x 25, 2 x 30 
I do these seated is it ok to stand?
Abs

Saturday February 16, 2013

Wasn't feeling too well today. Sore throat and pink eye (very attractive) but I did push.

Slight Incline Db Press 1 x 40, 1 x 60, 1 x 70, 1 x 80, 3 x 85

Chest Dips Chains 1 x 155, 1 x 185, 1 x 225, 1 x 275,  

Flat Bar Press 3 x 155

Barbell Curl 1 x 60, 1 x 70, 1 x 80, 1 x 90, 1 x 100

Tricep Press 1 x 50, 1 x 60, 2 x 70, 1 x 85

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 25

Friday February 15, 2013

I like the new routine it mixes it up so I feel more muscle responsiveness.
I am more sore and fuller looking.

Leg Press

3 plates either side x 1, 4 plates either side x 1, 5 plates either side x 1,

6 plates either side x 1, 8 plates either side x 1

Stiff Legs 1 x 80, 2 x 100, 2 x 110

Squat (Smith Machine) 1 x 225, 2 s 275

Walk Lunge 3 x 70

Calf Raise 2 x 190, 2 x 230

Thursday February 14th 2013

It was surprised at my strength doing dead lifts.

Lat Pulldown Over 1 x 60, 1 x 70, 1 x 80, 1 x 90, 1 x 100
Deads with Bar 1 x 135, 1 x 225, 1 x 275, 1 x 295, 1 x 330
Db Bench Row 3 x 75
Upright Row 1 x 60, 1 x 70, 1 x 80, 1 x 90, 1 x 100
I can do upright rows again for 8 months had trouble with this move but it felt great!
Lat Pulldown Over 1 x 50, 1 x 60, 1 x 70, 1 x 80
Abs

Monday February 11, 2013

Crowded gym so had to work in with others. Was focused through workout.
Slight Incline Press 1 x 155, 1 x 185, 1 x 225, 1 x 275, 1 x 295
(Note: this equipment easier than standard bar).

Chest Dips Chains 3 x 12 

Flat Bar Press 3 x 155

Barbell Curl 1 x 60, 1 x 80, 3 x 100

Tricep Press 1 x 42, 1 x 52, 2 x 72

Rope Curl 1 x 32, 1 x 52

Dumbell Extension  2 x 25

Saturday Feb 9, 2013

Started new routine.

Leg Press
2 plates either side x 1, 4 plates either side x 1, 5 plates either side x 1,
6 plates either side x 1, 7 plates either side x 1
I got excellent depth
Stiff Legs 1 x 60, 1 x 70, 1 x 80, 2 x 90
Squat (Smith Machine) 3 x 185
Walk Lunge 3 x 70
Calf Raise 2 x 190, 2 x 230

Friday Feb 9, 2013

I really pushed today. I took my frustrations out on the weights.

Lat Pulldown down  1 x 42, 1 x 70, 3 x 90 

(Equipment indicated weight varies signifigantly. If unable to use the equipment used before its hard to judge progress. Please note this exercise was all out).

T Bar  1 x 90, 1 x 135, 2 x 185

Rope Pulldown  1 x 60, 2 x 70, 2 x 85 

(Do you prefer this kneeling or standing up? Or does it matter?)

Dumbell Press  1 x 40, 2 x 55, 1 x 60 

(I find this exercise very difficult)

Front Raise 1 x 60, 1 x 70, 1 x 80 

Seated Side Lateral  1 x 25, 2 x 50

Abs 3 x 60 (I use this ab roller equipment)

That concludes the first part of the program that you gave me. Legs on saturday will begin the new routine.

Thursday February 7, 2013

I missed last two days because of work.  

Flat Bar 2 x 135, 1 x 155, 1 x 185, 1 x 205, 2 x 215 
Slight Incline Db 1 x 50, 1 x 60, 1 x 65, 1 x 70 
Incline Db Fly 1 x 50, 1 x 60, 1 x 65 
Cable Curl 1 x 42, 1 x 65, 1 x 80, 1 x 85 
Rope Press 1 x 42, 3 x 52 
Hammer Curl 2 x 35, 2 x 40 
Dips on bench 25 reps, 26 reps

Monday Feb 4, 2013

I kept my squats deep.  Used smith machine so weight is higher than usual. 

Squat  1 x 135, 1 x 185, 1 x 225, 1 x 275, 2 x 315

Leg Ext  1 x 85, 1 x 135, 1 x 170, 1 x 220

Leg Curl  1 x 100, 1 x 160, 1 x 200, 1 x 250

Lunges  3 x 90

Calf Raises  2 x 190, 2 x 210, (20 reps)

Saturday Feb 2, 2013

Trained at a different Gym. Went to retro in Brick NJ. Has an intense energy lots of competitive bodybuilders. It helped motivate me. I really pushed today

Lat Pull down  2 x 120, 3 x 180

T Bar  1 x 90, 1 x 155, 2 x 185

Rope Pulldown  1 x 50, 2 x 72 (Do you prefer this kneeling or standing up?)

Dumbell Press  1 x 40, 1 x 45, 1 x 55, 1 x 65 (got 6 reps throughout first time for 65lbs)

Seated Side Lateral  3 x 30

Abs 20

Friday, February 1 2013

Weaker on flat bench and stronger on incline tonight. I can now get 10 reps on the Slight incline dumbbell press. Surprised how strong my flys are.

Flat Bar 2 x 135, 2 x 185, 1 x 205, 1 x 225

Slight Incline Db 1 x 50, 3 x 60

Incline Db Fly 1 x 50, 2 x 60

Cable Curl 2 x 57, 1 x 72, 2 x 87

Rope Press 1 x 37, 1 x 47, 2 x 52

Hammer Curl 2 x 35, 2 x 40

Dips on bench 20 reps, 28 reps

Thursday January 31, 2013

I am doing my best to keep my squats deep. I didn't quite get the depth on the last set. And no problem with back or knee stiffening.

Squat  1 x 135, 1 x 155, 1 x 185, 1 x 255, 1 x 245, 1 x 275

Leg Ext  1 x 85, 1 x 135, 1 x 170, 1 x 220

Leg Curl  1 x 80, 1 x 110, 1 x 140, 1 x 165

Lunges  3 x 85

Calf Raises  2 x 190, 2 x 210, (20 reps)

Wednesday January 30th 2013

I have been taking your pre-work out supplement. It does help. Not sure when doing rope pulldown should I do this while kneeling or standing. 

Lat Pull down  1 x 60, 1 x 80, 3 x 90 (different piece of equipment weight felt heavier here)

T Bar  1 x 90, 1 x 135, 2 x 160

Rope Pulldown  1 x 50, 2 x 72

Dumbell Press  1 x 35, 1 x 45, 1 x 55, 1 x 65

Seated Side Lateral  3 x 30

Abs 20