Tue., 7/30/13, Back

I got in a good back and calf workout this afternoon. I incorporated a little bit of the high rep for back, but it was pretty much a low volume, high intensity workout:

stretch thoroughly/ warm-up with pulldowns
wide-pull-up: 34
row: 135-6; 185-6; 20 back extensions; 235-6; 285-4 + 3 drop-sets
medium-under-grip-pulldown: 200-13
double D-grip pulldown: 180-10
1-arm row: 100-10

machine calf: 90-50; 135-40; 180-30; 225-20; 270-15
calf press: 450-23+ 1 drop set

Mon., 7/29/13, chest

I in a killer chest pump this afternoon. Here's how it went:

incline dumbbell presses sets of 50, 20, 13, 7 and 5
bent over cable fly for middle chest sets of 5 and 8
flat dumbbell press set of 13
dip set of 22
flat barbell press set of 36 reps

lots of stretching

fri., 7/28/13, shoulders

I got a pretty intense shoulder workout this morning. I used a combination of rep ranges again. It seems to be good on the joint and really pumps the muscle. It requires total focus and concentration.
Here it is:

laterals: 15's-45; 20's-30; 25's-15; 30's-12
hammer strength press: 270-5; 230-8; 180-15; 90-30; 50-45
machine rear: 100-50; 140-25; 200-9
shrug: 135-40; 225-15; 315-8

Thur., 7/25/13, Legs

I got in a great leg workout this afternoon. It wasn't nearly as intense as most of my leg workouts are, because I could still feel that crazy workout from last Thursday. Here's what I did:

squat: 45-20; 95-20; 135-20; 225-20; 315-20 (This was working, but not failure.)
leg press: 450-15; 540-10 (Again, I was working here, but it was not failure.)

seated leg curl: 95-20; 110-12; 125-8
  super-set "Hill squats" 1-leg: 45-12,12,12 (No rest.)

lying leg curl: 105-8; 90-8; 75-12
  super-set leg extension: 90-20,15,10 (No rest.)

Wed., 7/24/13, Calves and Arms

I torched the calves in about 12 minutes and arms in 20 + 20 minutes on the treadmill and that's it. Here it is:

calf press: sets of 20 with each plate up to 520 then drop set back down to 2 plates

curl: 5 sets up to 115-6
  super-set rope pushdown: 5 sets up to 130-12

cable curl: sets of 50, 20, 15, 10, 8, 7, and 40 reps
  super-set seated rope extension: just about the same reps, a little lower on a couple

Tue., 7/23/13, Back

My legs are still sore from Thursdays workout! Ha!
I got in an excellent chest workout yesterday incorporating some extremely high reps, extremely low reps and everything in between.
I did a similar workout for back today, just not many high rep sets- killer pump. Here's today's workout:

row: 45-20; 95-15; 135-10; 185-6; 225-6; 295-5 + 3 drop-sets
free-motion pulldown: 100-50; 150-15; 180-7+2
seated double-D handle row: 150-12; 180-9; 210-6

Fri., 7/19/13, Shoulders

Yes, my legs are sore! Quads are totally destroyed, glutes are sore and hams are fine.

I got a killer shoulder workout in. Again I used some of the DTP style, but didn't follow exactly. Here's how it went:

warm-up rotator cuffs with dumbbells and cables

laterals: 15's-50; 20's-35; 25's-20; 30's-10
Hammer Strength shoulder press: 230-10; 180-20; 90-30; 50- rest-pause to 50
machine rear laterals: 100-50; 140-25; 170-10
shrug: 135-50; 225-16+4; 315-7

And they were pumped!

Thur., 7/18/13, Kris Gethin's Psyco Quad Killer

I decided to try this workout created by Kris Gethin. He said this is the hardest leg workout you will ever do. WOW. It was. Here's how it looked:

Leg extension: 75-15; 105-15; 100 rep drop-set starting with 180 for 35 then dropping every time I hit failure 'til I hit 100 + 60 partial reps....WOW!

leg press: 450- (1st set)14,12,10,8,6,4,2 (locking the knees for 5 seconds between.); (2nd set) 15,12,10,4,5,5,3,3
super-set with sissy squat:(1st set) 20 lb. dumbbells-20, 10's-20; (2nd set) 20's-40

1-leg Hill squat: 45-20, 20, 14 + no weight for 8
super-set with 1-leg curl: 30-15,15; 15-15

Leg extension: 45 lb. - 100 reps + 60 partials reps
This is supposed to be a drop set, but I put 135 on the stack and could not budge it! So I tried a couple other weights and I could not move anything, so I put 2 little plates on there and finished it. He said get the reps no matter what... it was ugly- cheating, rest-pause. My legs were so stinking fried they were not functional. I sat where my training partner, Buddy Newell, left me for 20 minutes trying not to puke, with my face getting whiter and whiter. I finally got my protein shake down and managed to crawl on the treadmill for 20 minutes, to regain mobility. Ha!

 http://www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html

Wed., 7/17/13, Arms

I got a killer pump in the arms today, 1 of the best I've ever had. I used some of Kris Gethin's DTP principles. I got in most of the reps ranges toasting all the different muscle fiber types:

rope pushdowns:           50-40; 70-20; 90-15; 110-12; 130-8
  super-set barbell curl: 30-30; 60-12; 80-10; 100-6; 120-4+drop set

cable curl:                            60-50; 100-15; 130-6; 150-6; 60-50
  super-set seated rope curl: 70-48; 110-8 + rest-pause; 120-6,8; 60-34 + rest-pause to 46

WOW

Tue., 7/16/13, Calves/Back

I got a killer back and calf pump today. I started with calves and followed a DTP workout by Kris Gethin- it worked. Back was a basic low volume, high intensity workout for me:

machine calf raise: 135-40; 180-30; 225-20; 270-15; 315-12,12; 270-15; 225-20; 180-30; 135-40
row: 45-20; 95-15; 135-6; 185-6; 225-6; 275-6; 225-12
under-grip medium-pulldown: 150-10; 180-6; 220-8
T-bar row: 180-5 + 3 drop sets

Mon., 7/15/13, Chest

I got in a great chest workout this morning. It was a little unconventional, and different than how I normally do it. Everything was totally by feel. Here's what it looked like:

incline dumbbell press: 35's-15; 50's-40; 65's-23; 75's-9
incline hammer strength: 90-30; 180-?
bent cable fly (for middle chest): 60-12; 70-12; 80-7+3
dip:12,8,10 (20 second rest)

Fri., 7/12/13, Push

Today was all the pushing muscles of the upper body. I didn't do too much volume for each muscle and didn't really have a set # of sets, exercises or reps- I just went by feel. It was a good workout:

cable fly bent over for upper chest: 30-20; 40-15; 50-15; 60-15; 70-12; 80-12; 90-12
incline smith press: 90-12; 180-7
incline dumbbell press with a hammer grip: 50's-12; 70's-9
machine fly: 150-12; 200-?
seated smith shoulder press: 50-10; 100-10; 150-4
seated laterals: 15's-15; 20's-15,12,?,8
cable rears: 5 sets changing the settings each set
pushdown: 80-30; 120-15; 160-10; 200-6; 240-6
seated triceps extension: 110-10
lying triceps extension: 110-6

Thur., 7/11/13, Legs

I trained my quads early this morning and my calves and hams this afternoon because a schedule change. This was a little different than what I've been doing, though I used to always train quads and hams in different workouts. I do feel that I put more intensity into the second muscle this way. Here's how it looked:
AM
squat: 45-25; 95-10; 135-10; 225-10; 315-10; 405-9
leg press: 450-10; 630-10; 860-10
reverse lunge: 135-12
PM
standing leg curl: 30-15; 45-15; 60-12; 75-10; 90-6
1-leg curl (done as shown by Chris Gethim): 30-10,10
machine calf raise: 135-30; 180-25; 225-20
seated calf: 90-25
1-calf press: 90-15,15

Tue., 7/09/13, Rest

Yesterday I ate 8 times. They were small meals and totally clean:
meal #1- whey protein; oatmeal
meal #2- chicken; sweet potato
meal #3- chicken; sweet potato
meal #4- chicken; oatmeal
meal #5- chicken; sweet potato
meal #6- chicken; sweet potato, honey; peanuts
meal #7- 5 eggs; corn, veg
meal #8- whey protein
The total was only about 2800 calories, with 250g protein, 300g carb and 65g fat.
There was no weights yesterday, just 30 minutes cardio.

Mon., 7/08/13, Rest

Last week I got everything in on Monday, Tuesday and Wednesday, and rested the remainder of the week. I'm also resting the 1st half of this week and getting everything in on Thursday, Friday and Saturday. So that's what I'm up to. This weekend was a mental break and I ate whatever I wanted. I'm back to a more strict diet this week and I'm still doing cardio.

Wed., 7/03/13, Legs

I switched my leg workout from Thursday to Wednesday because I will rest on  Thursday, Friday, Saturday and Sunday. Today was a less intense workout than last week. I started with squats and did sets of 20 with 45, 95, 135, 225 and 315. This was the easiest "working set" I've done- it was a breeze to get that 315 for 20 with no rest (using the constant tension principle for every set of squats.) That really shocked me. After squats I did 1, 20 rep, set of smith machine lunges; then super-set leg extensions and leg curls, 2 sets of 20 each; next was 2 sets of 20 seated leg curls; and I finished with 2 sets of leg presses, 30 and 23 reps respectively. It was a great pump, they were crazy tight, but again my intensity was purposefully lower than normal. I'm excited to start next week fresh and rested.

Mon., 7/01/13, Arms and Calves

It's always awesome to train your calves with twice the volume you train your arms with! Ha Ha.
I did my arms in a 1/2 hour window I had this morning between clients and did my calves with my good friend Sonny Macaranas this afternoon. We did a good 13 sets of calves and I only did 8 sets for arms. The week point will improve! It was a great calf workout- all sets of 20 reps- a killer pump.