Tue., Nov. 27, 2012, Back/ Calves

Today I did calves and back. It was a great workout. I kept the sets close together, and really focussed on the mind-muscle connection- squeezing and flexing the muscles. I started with calves and only did one exercise, because I will do a 2nd calf workout this week. I did 8 sets of standing calf raises on a straight Smith machine going up in weight on each set. Then I super-setted hyper-extensions and crunches just pumping blood in the abs and lower back. For the lats: I warmed up with 3 sets of pulldowns then did 4 sets of wide grip pull-ups; 2 sets of free-motion pulldowns; 2 sets of high, wide grip seated rows with a straight bar; and finished with 3 sets of bent-over barbell rows. The pump was great. I ended the workout with 20 minutes on the treadmill.

Mon., 11/ 26/ 12, Chest

After 4 days off, I'm feeling refreshed and ready to rock it. I got an excellent chest workout in this afternoon! I kept the sets close together (30seconds-1minute) to pump the blood into the muscle and actuall weaken it so that I didn't have to use so much weight. The results were great... killer pump!
I start off every chest and every shoulder workout with rotator cuff exercises with light dumbells and cables (I do not like bands), after that:
incline hammer strength press: 20-20; 50-12; 90-12; 180-12; 230-10; 270-10; 320-?; 360-3+3drops
high incline dumbell press: 50's-12; 65's-12; 85's-8
dips: 12,10,10
machine fly: 170-12

Wed., Nov. 21, 2012, Legs

Awesome workout today! Here's what it looked like:
standing leg curl: 30-15; 45-12; 60-12; 75-12; 90-10
leg curl: 90-10; 105-8
squat: 45-20; 135-10; 225-10; 315-10; 405-9
leg press: 360-10; 540-10; 720-12
smith machine lunges: 50-10; 100-10
1-calf press: 90- ?, 15,15,12,12
seated calf: 70-12, 120-10,10
smith calf: 180-12,11
20 minutes stationary bike

And they were pumped!

Tue., Nov. 20, 2012, Back/ Rear/ Delts

Today was a big workout (again I'm squeezing everything in before thanksgiving and taking 4 days off.) Here is what it looked like:

wide-grip pull-up: 12,12,10,10
face-down-incline dumbell row: 65's-12,7
row: 225-8,7
close-grip-pulldown: 225-7

incline rear lateral raise: 35's-15,10

barbell curl: 40-?; 60-12; 80-10; 100-6
concentration curl: 40-8,8
hammer curl: 30's-9,?

Mon., Nov. 19, 2012, Chest/ Shoulders/ Tri's

This week I am only training Monday, Tuesday and Wednesday, and am taking off Thursay through Sunday for Thanksgiving. SO, I get to do 3 jacked up workouts instead of 5 smaller workouts. I got a killer pump this morning. Anytime I do multiple bodyparts in a workout I'm not going to do as much volume, it's usually just 2-3 exercises per muscle and 2-3 sets per exercise. Here's what this morning looked like:
7 sets (including warm-ups) incline dumbell press
4 sets flat dumbell press
1 set dips and 3 sets cable crossovers

3 sets lateral raise
3 sets seated behind the neck press
2 sets alternating front raise

3 sets rope pushdowns
2 sets 1-arm lying tri-extension
2 sets 1-arm seated tri-extension

20 minutes stepmill

Fri., Nov. 16, 2012, Shoulders

Game-Face on this morning. I did abs, calves, and shoulders:
1 set bosu crunch; 1 set rope crunch; 1 set swiss ball crunch; 1 set leg raise;   5 sets calf press; 3 sets pin loaded calf press; 3 sets smith machine calf raise;   rotator cuff work; 5 sets seated dumbell press ( up to 80's for 11 reps- 2 more than last week); 3 sets machine rear laterals; 3 sets seated dumbell laterals; 2 sets Arnold press; 3 sets seated dumbell shrug;   20 minutes stepmill
It was an excellent workout; I sweat like crazy.

Thur., Nov. 15, 2012, Legs

I got a great leg workout. It was a typical leg workout for me: 1 working set for each exercise with several warm-ups or feel-sets.

squat: 45-20; 95-6; 135-6; 225-6; 315-5; 365-20
hack squat: 90-10; 180-10; 270-12
leg curl: 90-10; 105-7,7
reverse lunge: 135-9