Fri., 6/28/13, Calves and Arms

My joints are feeling much better after a week of this 20 rep sets deal I've been doing. It is a nice break in the routine and is giving great pumps. Here is todays calf workout:
calf press: 90-30; 180-20; 270-20; 360-20; 450-20,12,12
machine calf raise: 135-30; 180-20; 225-15
seated calf raise: 90-20; 140-15

6/26/13, thursday Leg day

I think my legs got tighter than they've ever been before today. Yes, it was an awesome pump- all sets of 20. Here it is:
squat: 45-20; 95-20; 135-20; 225-20; 275-20; 315-20
leg press: 450-20; 690-20
walking lunge: 100-20 steps each leg
leg curl: 60-20; 90-20

Wed., 06/26/13, FOOD

This is what I ate yesterday:

meal # 1: 8oz egg white; 1c oatmeal; raisins; 1/2 banana
meal # 2: 5oz chicken; 200g sweet potato
meal # 3: 5oz chicken: 1/2c oatmeal
post workout: 40g whey protein; electrolyte powder
meal # 4 (1 hr. after shake): 4oz chicken; 250g sweet potato
meal # 5: 5oz chicken; oatmeal pancakes (I substitute flour with ground oatmeal. And, yes, I used half honey and 1/2 syrup.)
meal # 6: Whey protein shake

This is a good idea of what I'm every day.

tue., 6/25/13, arms and calves

I got a great workout today. The pump was awesome. Again it's all high rep sets this week. Here is the workout:

3 sets of 20 machine calf raises
3 sets of 20 seated calf raise
3 sets of 15-20 calf press
3 sets of 20 preacher curl super-set with rope pushdown
3 sets of 10-20 hammer curl super-set with seated 1-arm dumbbell extension (no rest at all)
3 sets of 10-20 cambered bar curl super-set with lying 45 degree extensions (no rest at all)

Mon., June 24, 2013, Chest/ Back/ Delts

I got in a killer pump this afternoon! The reps were all very high; I didn't use a lot of volume, it was just focused and intense. The whole idea is to not have to use much weight, to give the joints a break. Here's how it went:
5 super-sets of 20 reps each increasing weight each set of incline dumbbell press and rows
3 super-sets of 12-20 reps same weight each set of cable fly and straight arm pulldowns
2 sets of pullovers 20 reps and 15 reps
3 sets laterals 20 reps each
2 super-sets of 12-20 reps each of machine rears and Hammer Strength shoulder press

Sat., 06/22/13, Calves/ Arms

The 2 week shock/recovery split:
  Day #1- chest/ back/ shoulders
  Day #2- calves/ arms
  Day #3- quads/ hams
I will throw in rest days where needed (I'm not sure how it will pan out yet- just putting the things that stress the shoulders all on 1 day to give the shoulders a break and I'm not training legs more than once a week. It may change.)

Today I torched the calves with 9 20 rep sets of calf presses, 3 20 rep sets of seated calf raises and 3 sets of machine calf raises with 20, 15 and 12 reps. Then I just pumped the arms with mostly 20 rep super-sets back and forth with little rest. I did 4 exercises for bi's and 4 for tri's- 2-3 sets each.

Fri., 6/21/13, Chest/Back/Shoulders

I'm taking 2 weeks and changing my split up a bit. I'll do much less volume, less intensity, higher reps and everything will be trained twice a week except legs. Here is today's workout:

6 super-sets of incline dumbbell press with pulldowns 12-20 reps
3 super-sets of cable fly with seated row 8-20 reps
2 sets of pullovers 15 reps
3 sets of laterals 15-20 reps
3 super-sets of machine rear delt and hammer strength shoulder press 15-20 reps
3 sets of shrugs 12-20 reps

Thur., 6/20/13, Leg Day (and my anniversary)

Killer leg workout this morning!!! Sets of 12-15 was the target and trying to keep the sets close together. I didn't use crazy weights but got an incredible pump. Here's it is set for set:

lying leg curl: 30-20; 60-15; 90-15; 120-12
standing leg curl: 60-15,12
seated leg curl: 110-15, 12
squat: 45-15; 95-15; 135-15; 225-15; 275-15; 315-10; 225-15 (tight baby!0
hack squat: 90-12; 180-12; 270-9
reverse lunge: 95-10
leg extension: 135-17

And, dude, my legs were so tight it was nuts!

Wed., 6/19/13, Arms

I got a killer pump this morning! It was great. My elbow's been a little sore lately, so I kept the sets close together, used higher reps and went up in small increments. The volume was medium. Here it is:

dumbbell preacher curl: 10's-20; 15's-15; 20's-12; 25's-12; 30's-10; 35's-8
super-set w/ rope pushdowns: 40-30; 60-20; 90-15; 110-12,12; 130-10

cambered bar curl: 70-10,8,7
super-set w/ 45 degree lying extension: 70-15,12,9

hammer curl: 35's-9, 7+3
lying 1-arm dumbbell extension: 35-8,6

concentration curl: 45-8,6

seated rope extension: 100-14,9

AND THEY WERE PUMPED!

6/18/13, Chest and Back

This was the 1st time I've taken off 3 days in a row since my last contest. I feel well rested and nothing is sore (this is a new experience.)
I weighed myself this morning: 178 1/2 lb. That's right where I want to be.
I knocked out chest and back today so as not to fall behind or miss anything. It was a great pump.
I super-setted incline dumbbell press with rows; flat dumbbell press with wide pulldowns; crossovers with straight-arm-pulldowns; and dips with seated rows.

Thursday, 6/13/13, Legs

Today I focused on the 8-12 range for just about everything. It was a great workout, everything was pumped and exausted by the end. Here's the order of events:

squat: 45-20; 95-8; 135-8; 225-8; 315-8; 405-8
hack squat: 90-10; 180-8; 300-13 or 14 (not quite sure, it was hard)
alternating lunge: 95-10, 10
lying leg curl: 60-12; 90-12; 120-10
seated leg curl: 110-12; 125-13
hypers: 10, 12

Wed., 6/12/13, Arms

I got in a killer arm workout this morning. My right elbow has been very sore just from constant heavy lifting- so today I did 5 sets or more of rope pushdowns, real light with higher reps, to pump some blood into the area. Then I did 6 total sets of cambered bar curls and seated overhead extensions, (only the last 2 were working sets) working down in reps and up in weight. Next, was 3 super-sets of rope hammer curls and rope extensions (all working sets of 9-15 reps.) Then 4 sets of concentration curls back and forth with little rest of 6-8 reps. After that was lying triceps extensions with a dumbbell: 4 sets of 7-15 reps, no rest. I finished the biceps with 2 sets of barbell curls with enough weight to fail at 15 on the 1st set and 11 on the 2nd. And the triceps finally was 1 set of under-grip pushdowns, fairly light weight and I have no idea how many reps.

The Diet Update

This is a good example of what I'm eating right now except that this week I'm eating totally clean to lose some extra weight (I want to be 180 and I've been 181.) This is what I ate yesterday:

meal 1:  8oz egg white; 1c oatmeal; 1 apple
meal 2:  chicken breast
  (workout) post-workout:  whey protein
meal 3:  (1 hour 15 minutes after workout) chicken; sweet potato
meal 4:  "
meal 5:  "   + orange
meal 6:  chicken; rice; peas
(right before bed: whey protein)

Fri., 06/07/13, Shoulders

I got in a good shoulder pump this morning. It was the usual exercises- basic effective stuff. Here's how it went:

seated dumbbell press: 20's-20; 35's-15; 50's-15; 65's-12; 80's-7 + 50's-10 (no rest)
lateral raise: 20's-10; 25's-10; 30's-10; 35's-10 + 20's-12
incline rear lateral: 35's-15, 12, 10
shrug: 135-10; 225-10; 315-10

Thursday, Legday, 6/06/13, (D-Day)

WOW. My leg workout this morning was intense. Sets of 20. Here's how it went:

squat: 45-20; 95-10; 135-8; 225-6; 315-5; 365-19
leg press: 450-20, 20
reverse lunge: 95-18
leg curl: 60-20; 90-23
standing leg curl: 60-20
hyper-extension (for hamstring): 20

I thought this was a fitting workout on the anniversary of the largest assault in history.

Wed., 6/05/13, Arms and Calves

I got in a good workout for my calves and my arms this morning. I did the very same calf work that I did on Monday: Calf presses: 90-30; 180-20; 270-20; 360-20; 450-20, 15, 14. It was an excellent pump; I will do a similar workout on Saturday (the theory is not too much intensity, just a good pump and 1 or 2 real failure sets, stimulating it as often as possible.) For arms:
6 super-sets of standing dumbbell curls and rope pushdowns (the last 2 sets to failure.)
2 super-sets spider curls and incline dumbbell extensions
2 super-sets rope hammer curl and seated rope extensions
2 super-sets preacher curl and lying 45 degree extensions
And this was a killer pump- they were swollen!

Tuesday, 6/14/13, Back

This week I'm cutting back the overall volume to give my body a little break. I've been going hard for a while now. So, this morning I did a very short back workout  with only 6 working sets. Here's how it went:
row: 45-15; 95-15; 135-12; 185-8; 225-6; 275-6 + 2 + 2 drop sets
V-grip pulldown: 210-10, 8
wide-pulldown: 150-12; 180-9; 210-7
That's it: 1 working set of rows (plus forced reps and drop sets), 2 working sets of V-grip pulldowns, and 3 working sets of wide pulldowns. And they were pumped.

Mon., 6.03.13, chest

I got in a great chest workout this morning. I used some different stuff, to change it up and hit some different angles. I started with incline cable flyes then went to incline Smith presses; then high incline dumbbell presses; after that, machine flyes; and I finished with dips. The reps were mostly in the 10-12 range and I did not do many sets only 1 or 2 working sets per exercise.
http://www.youtube.com/watch?v=6X1WzxyxX5w