Routine B - Rotation 3 - Back & Delts

6:00 AM

5 minute warm up
5 minute stretching

Back
Lat Pullover
(warms x 3)
6 x 60
6 x 60
Drop Set
5 x 60 - 5 x 40

Deadlifts
(warms x 2)
2 x 270
2 x 250
3 x 230

Dumb Bell Rows
10 x 80
8 x 80

Delts
Upright Rows
(warms x 2)
10 x 40
9 x 40
Drop Set
7 x 40 - 7 x 20

Side Lateral Raises Up/Down
10,15,20 x 6 10 x 8
10,15,20 x 6 15 x 6
10,15,20 x 6 15 x 5

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - Chest & Arms

6:00 AM

5 minute warm up
5 minute stretching

Chest
Slight Incline DB Press
(warms x 3)
6 x 90
3 x 95
4 x 90

Weighted Chest Dips
7 x 45
6 x 45
6 x 45

Flat Bar x Reps
12 x 120
10 x 130
9 x 130

Arms
Barbell Curl
(warms x 2)
5 x 90
Drop Set
4 x 90 - 6 x 50

Tricep Pressdowns
(warms x 2)
6 x 160
Drop Set
6 x 160 - 6 x 100

Supersets
Rope Curl 12 x 90
DB Extensions 10 x 70
__________________

Rope Curl 11 x 90
DB Extensions 9 x 70
________________

Rope Curl 10 x 90
DB Extensions 8 x 70

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - HIIT & Abs

6:15 AM

5 minute warm-up
5 minute stretching

Abs
(warms x 2)

Dragon Flags
18 x body weight
12 x body weight

Hang Leg Raise
9 x body weight
7 x body weight

High Cable Lateral Flex
12 x 30
10 x 40

HIIT
Bike 15 minutes

Speed Bag 10 minutes

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - Legs

6:20 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 3)
7 x 450
6 x 470
6 x 470

Stiff Deads
(warms x 2)
9 x 100
7 x 120
6 x 120

Squats w/chains
12 x 90
12 x 90
10 x 90

DB Leg Curl
(warms x 1)
10 x 30
10 x 30
9 x 30

Standing Calf Raise (skipped)
Got a late start this morning - ran short on time.

Routine B - Rotation 2 - Back & Shoulders

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pullover
(warms x 3) 10 x 40
6 x 50
6 x 50
Drop Set
5 x 50 - 6 x 30

Deadlifts
(warms x 2) 10 x 90
4 x 230
3 x 250
2 x 250

DB Rows
12 x 60
11 x 60

Shoulders
Upright Rows
(warms x 2) 10 x bar
10 x 30
9 x 30
8 x 30

Lateral Raise Up/Down
10,15,20, x 6 - 10 x8
10,15, x 6 /20 x 4 - 5 x 10
5,10, 15, x 6 - 5 x 10

5 minute cool down
10 minutes stretching

Routine B - Rotation 2 - Chest, Arms & Measurements

Measurements
weight - 167 lbs
_____________

waist - 32 3/4"

________________

chest - 5
abs - 8
quad - 5
BF - 7%


5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3)
5 x 85
5 x 85
4 x 85

Weighted Chest Dips
(warms x 1)
6 x 45
6 x 45
5 x 45

Flat Bar x Reps
12 x 90
10 x 100
10 x 100

Arms
Barbel Curl
(warms x 2)
Drop Sets
6 x 70 - 7 x 40
6 x 80 - 6 x 50

Pressdowns
(warms x 2)
Drop Sets
6 x 160 - 6 x 90
5 x 160 - 6 x 90

Supersets
Rope Curls 12 x 80
DB Extentsions 12 x 65

__________________

Rope Curls 11 x 80
DB Extentsions 10 x 65

__________________

Rope Curls 10 x 80
DB Extentsions 10 x 60

5 minutes cool down
10 minutes stretching

Routine B - Rotation 2 - Legs

11:00 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 3)
8 x 360
6 x 450
6 x 450

Stiff Deads
(warms x 2)
9 x 100
7 x 120
6 x 120

Squats w/chains
14 x 90
12 x 90
10 x 90

Leg Curl (legs and feet together)
12 x 70
10 x 70
10 x 70

Standing Calf Raise
(warms x 1)
18 x 200
15 x 180
15 x 180

HIIT
Bike 15 minutes

5 minutes cool down
10 minutes stretching

Routine B - Rotation 1 - Back, Shoulders, Abs

11:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pullover
(warms x 3) 10 x 40
Drop Sets
5 x 60 - 6 x 40
6 x 60 - 5 x 40 (new movement for me but I got the hang of it. Should see an increase next time)

Deadlifts <-- love these, one of my favorites
(warms x 2) 10 x 50
5 x 180
3 x 230
2 x 250

DB Rows
(warms) 10 x 45
11 x 60
10 x 60

Shoulders
Upright Rows
(warms x 2) 10 x bar
Drop Sets
10 x 30 - 10 x 10
8 x 30 - 8 x 10

Lateral Raise Up/Down <--Love lateral Raises but don't care for these. Prefer straight sets or drop-sets (hint, hint)
15, 20, 25 x 6 - 15 x 6
10, 15, 20 x 6 - 10 x 6
10, 15, 20 x 6 - 10 x 6

Abs
Dragon Flags
18 x body weight
14 x body weight

Hanging Leg Raises (straight legs)
10 x body weight
8 x body weight

5 minutes cool down
10 minutes stretching

Routine B - Rotation 1 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3) 10 x 50
5 x 80
5 x 80
4 x 85


Weighted Chest Dips
(warms) 12 x body weight
8 x 45
7 x 45
6 x 45

Flat Bar x Reps
12 x 90
10 x 110
9 x 110

Arms
Curls
(warms x 2) 10 x 40
Drop Sets
6 x 70 - 7 x 40
4 x 80 - 6 x 40

Tri Pressdowns
(warms x 2) 10 x 60
Drop Sets
6 x 150 -5 x 90
5 x 160 - 5 x 90

Superset
Rope Curl 12 x 70
DB Ext 12 x 60
____________________

Rope Curl 11 x 80
DB Ext 11 x 65
_______________________

Rope Curl 10 x 80
DB Ext 10 x 65

5 minutes cool down
5 minutes stretching


How many days of Cardio per week should I be doing?
I normally do 2 - 15 minutes sessions of HIIT per week 3 weeks out of the month.

Week 3 Routine B - Legs

6:00 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 4)
Drop Sets
8 x 270 - 8 x 180
7 x 360 - 7 x 270

Stiff Deads
(warms x 3)
Drop Sets4
8 x 100 - 7 x 60
7 x 100 - 7 x 60

Squats w/chains
14 x 90
12 x 90
10 x 35

DB Leg Curl
(warms x 1)
10 x 30
10 x 30
9 x 30

Standing Calf Raise
(warms x 2)
18 x 200
15 x 180
15 x 180

5 minutes cool down
10 minutes stretching

Though I'm making some progress, I'm still way too thick in my abs. I took folds just now and there is no change. I think it's time to hang up the posing trunks and order a pizza!

Week 3 - HIIT

6:16 am

5 minute warm-up
5 minute stretch

HIIT - Bike
20 minutes Intervals

15 minutes Speed Bag

10 minutes cool down
10 minutes stretching

Routine A Week 3 - Back, Delts & Abs / HIIT

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
Drop sets
5 x 150 - 6 x 100
4 x 150 - 6 x 100

T-Bar Rows
(warms x 2) 10 x 45
Drop Sets
10 x 90 - 8 x 70
9 x 90 - 8 x 70

Rope Pull Downs
(warms) 10 x 50
11 x 80
10 x 80

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
4 x 50

Some shoulder pain - feeling a little over-trained finished with 2 light sets Side Laterals 2 x 10 x 15

Abs
Dragon Flags - felt like my abs needed to really be worked hard
18 x body weight
14 x body weight
12 x body weight

HIIT
Eliptical
20 minutes

10 minutes cool down
10 minutes stretching

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms x 3) 10 x 70
6 x 160
5 x 160
4 x 160

Slight Incline DB Press
(warms) 10 x 40
9 x 70
8 x 65
7 x 65

Incline DB Fly
(warms) 10 x 25
11 x 35
10 x 35

Bi's & Tri's
Cable Curl
(warms x 2) 12 x 40
10 x 130
8 x 130

Rope Press Downs
(warms x 2) 10 x 30
10 x 90
10 x 90

Super Sets
Hammer Curls 12 x 35
Dips 16 x body weight
________________________
Hammer Curls 10 x 35
Dips 12 x body weight
________________________
Hammer Curls 10 x 30
Dips 12 x body weight

HIIT
Bike 10 minutes

5 minutes cool down

_________________________________________

7:30 PM

5 minutes warm up

HITT
Bike 15 minutes

10 minute cool down

Cardio

45 minutes

Routine A Week 2 - Legs & HIIT 3rd Session

11:00 AM

5 minutes warm-up
5 minutes stretching

Leg Ex
(warms) 10 x 140
10 x 220
10 x 220
9 x 220

Squats
(warms x 3) 10 x 90
Drop Sets
4 x 190 - 4 x 150
4 x 190 - 4 x 150
3 x 190 - 3 x 150

Leg Curl
(warms x 2) 10 x 140
Drop Sets
6 x 210 - 5 x 160
4 x 210 - 4 x 160

Bar Lunge
(warms) 10 x bar
10 x 30
9 x 30

Standing Calf Raise
(warms x 2) 10 x 140
18 x 200
15 x 180
15 x 180


HIIT
Eliptical
17 minutes (45/15 second intervals)
HR 145-150

10 minutes cool down
10 minutes stretching

Weight & Measurements

No change.

weight - 156 lbs
waist - 30.75"

skin folds
chest - 4
midsection - 6
thigh - 4

BF - 5.68%

Routine A Week 2 - Back, Delts & Abs / HIIT 2nd Session

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
5 x 150
5 x 150
5 x 150

T-Bar Rows
(warms x 2) 10 x 45
10 x 90
10 x 90
9 x 90

Rope Pull Downs
(warms) 10 x 50
10 x 80
9 x 90

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
5 x 50

Super Sets
Dumb Bell Front Raise 10 x 20
Seated Side Laterals 10 x 15
------------------------------------------
Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10
------------------------------------------
Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10

Abs
Janda Sit Ups
(warms) 10 x body weight
18 x body weight
15 x body weight
12 x body weight

HIIT
Eliptical
17 minutes (45/15 second intervals)
HR 145-154

5 minutes cool down
10 minutes stretching

Routine A Week 2 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms x 3) 10 x 70
5 x 160
5 x 160
4 x 160

Slight Incline DB Press
(warms) 10 x 40
9 x 70
9 x 65
8 x 65

Incline DB Fly
(warms) 10 x 25
12 x 35
11 x 35

Bi's & Tri's
Cable Curl
(warms x 2) 12 x 40
10 x 130
8 x 130

Rope Press Downs
(warms x 2) 10 x 30
10 x 90
9 x 90

Super Sets
Hammer Curls 12 x 35
Dips 15 x body weight
________________________
Hammer Curls 10 x 35
Dips 12 x body weight
________________________
Hammer Curls 10 x 30
Dips 10 x body weight

5 minutes cool down
10 minutes stretching

Week 2 - HIIT 1st Session

6:15 AM

5 minutes warm-up

Stationary Bike
17 minutes (45/15 intervals)

10 minute cool down
10 minute stretch

Routine A Week 2 - Legs

6:00 AM

5 minutes warm-up
5 minutes stretching

Leg Ex
(warms) 10 x 140
10 x 200
10 x 220
9 x 220

Squats
(warms x 3) 10 x 90
Drop Sets
4 x 180 - 5 x 140
4 x 180 - 4 x 140
3 x 190 - 3 x 140

Leg Curl
(warms x 2) 10 x 140
Drop Sets
6 x 200 - 5 x 160
5 x 200 - 4 x 160


Bar Lunge
(warms) 10 x bar
10 x 20
10 x 30

Standing Calf Raise
(warms x 2) 10 x 140
18 x 200
15 x 180
15 x 180

10minutes cool down
10 minutes stretching

Routine A Week 2 - Back, Shoulders & Abs

5:45 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms) 10 x 60, 10 x 70, 10 x 70
Drop Sets
5 x 150 - 6 x 100
4 x 150 - 4 x 120

T-Bar Rows
(warms) 10 x 45, 10 x 45
Drop Sets
9 x 90 - 8 x 70
8 x 90 - 6 x 70

Rope Pull Downs
(warms) 10 x 50
10 x 80
10 x 80

Shoulders
Standing Dumb Bell Press
(warms) 10 x 20, 10 x 20
Drop Sets
6 x 45 - 6 x 30
5 x 50 - 6 x 30

Super Sets
Dumb Bell Front Raise 11 x 20
Seated Side Laterals 12 x 12
------------------------------------------
Dumb Bell Front Raise 12 x 20
0Seated Side Laterals 10 x 12
------------------------------------------
Dumb Bell Front Raise 12 x 15
Seated Side Laterals 12 x 10

Abs
Half Flags (warms) 12 x body weight
Ab Wheel Down the Handicap Ramp
18 x body weight
15 x body weight
12 x body weight

5 minutes cool down
10 minutes stretching

Routine A Week 1 - Chest & Arms / HIIT 3rd Session

9:00 AM

Another sluggish day right from the start, even with a good nights sleep.

I'm gonna try switching my pre-workout grain to root vegetable, see if I handle those better.

5 minutes warm-up
5 minutes stretching

Chest
Bench - without Smith
(warms) 10 x 70, 10 x 70, 10 x 70
4 x 160
5 x 140
5 x 140

Slight Incline DB Press
(warms) 10 x 35
8 x 70
6 x 65
8 x 60

Incline DB Fly
(warms) 10 x 25
12 x 32.5
11 x 32.5

Bi's & Tri's
Cable Curl
(warms) 12 x 50, 12 x 50
10 x 120
8 x 120

Rope Press Downs
(warms) 10 x 50, 10 x 50
10 x 80
8 x 90

Super Sets
Hammer Curls 12 x 30
Dips 17 x body weight
________________________

Hammer Curls 12 x 30
Dips 12 x body weight
________________________

Hammer Curls 12 x 35
Dips 10 x body weight


HIIT
Stationary Bike
15 minutes (45/15 second intervals)
HR 145-154

5 minutes cool down
10 minutes stretching

Weight & Waist Measurements

weight - 156 lbs
waist - 30.75"

skin folds
chest - 4
midsection - 6
thigh - 4
BF - 5.68%

I don't think I look this lean nor do I feel it! Probably because I focus on my midsection when I look at myself. I'll be hanging with my best buddy Rob today. He is extremely objective and has been with me every step of the way since I started competing. I'll let him get a look at me and see what he thinks. He doesn't candy-coat anything.

Routine A Week 1 - Legs

10:00 AM

I felt solid today.

I'm trying to let go of super strict form - its habit I have.

Also dropped weight on some warms a bit so I had more for working sets.

Lost the smith machine for squats. I had no problem with stabilizing the weight even though its been a while since I did squats without the smith. I use the smith for a lack of good spotters in the gym. Screw it if I get stuck I'll drop the damn weight! Benching is another issue. Do you use the smith so you can go all out or do you use a reg. bench and stop right before failure? Hmmmmmm

5 minutes warm-up
5 minutes stretching

Leg Ext
(warms) 10 x 140
10 x 190
10 x 220
9 x 220

Squats - without Smith Machine
(warms x 3) 10 x 90
Drop Sets
4 x 180 - 4 x 90
3 x 180 - 4 x 120
3 x 190 - 3 x 140

Leg Curl
(warms x 2) 10 x 140
6 x 190
5 x 200
4.5 x 200

Bar Lunge - (nice increase over previous leg day- I used fixed bar bells last time)
(warms) 10 x bar
10 x 20
9 x 30

Standing Calf Raise
(warms x 2) 10 x 140
15 x 200
15 x 180
12 x 180

HIIT - 2nd Session
Precor Eliptical
Skipped the warm-up since I came right off the floor - cool?

15 minutes (45/15 second intervals)
HR 145-158

10 minutes cool down
10 minutes stretching

Routine A Week 1 - Back, Shoulders & Abs

9:30 AM

What a disaster!
I was pushing but the body just didn't want to respond.


5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms) 10 x 80, 10 x 90, 10 x 90
Drop Sets
6 x 140 - 6 x 90
4 x 150 - 5 x 90

T-Bar Rows
(warms) 10 x 45, 10 x 45
Drop Sets
9 x 70 - 8 x 55
8 x 70 - 8 x 55

Rope Pull Downs
(warms) 10 x 70
8 x 80
10 x 60

Shoulders
Standing Dumb Bell Press
(warms) 10 x 25, 10 x 25
Drop Sets
6 x 45 - 7 x 25
5 x 50 - 5 x 30

Super Sets
Dumb Bell Front Raise 11 x 22.5
Seated Side Laterals 8 x 15
------------------------------------------
Dumb Bell Front Raise 9 x 22.5
Seated Side Laterals 10 x 10
------------------------------------------
Dumb Bell Front Raise 8 x 20
Seated Side Laterals 8 x 10 (Delts did not want to work today)

Abs
Hammer Strength Ab Crunch
(warms) 12 x 25
16 x 40
16 x 35
15 x 30

5 minutes cool down
10 minutes stretching

Week 1 - HIIT 2nd Session

10:00 AM

Stationary Bike
5 minutes warm-up
15 minutes (45/15 second intervals)
HR 145-158
10 minutes cool down
10 minutes stretching


Tonight - More posing