Mon., 12/31/12, Chest and Tri's

Well.... I had a merry Christmas; I hope everyone out there did as well. The only down side was: Getting The Flu! I puked til I passed out- not a super fun experience, but alas, I survived.
So today was the first workout back after relaxing and celebrating Christmas with my family on Tuesday, Wednesday and Thursday; throwing up on Friday; and recovering on Saturday and Sunday.
I didn't go too crazy today- not wanting to mess myself up. Here's what it looked like:
incline dumbell press: 20's-10; 30's-10; 40's-10; 55's-12; 70's-10; 85's-10; 100's-10
flat dumbell press: 50's-12; 75's-12; 100's-6
dips:                                           10; 10
   superset with machine fly: 150-8,  8 then right back to dips for 1 more set of 6 + 2 rest-pauses
rope pushdown: 70-20; 100-11; 120-7
seated 1-arm dumbell extension: 35-10,6
lying triceps extension: 70-8; 90-8
I finished it all up with 1 more set of machine flyes just to pump more blood into the chest... it was a great pump!

On a progress note: I think the increased frequency must be cranking up my metabollism, because I measured my waist Christmas morning and it was 31 1/4" and this morning it was 31". It usually hangs around 32" in the off season- look out!

Dec. 24, 2012, Full-Body Workout

This morning I arose at 4:20am to train myself at 5:45 and several others immediately following- getting it all in early before the Christmas festivities all start.
I will not train again until Saturday, so I wanted to hit all the big muscle groups to avoid extreme soreness next week. The game plan was to hit each muscle group with just 1 or 2 exercises, doing sets of 10 until I could not get 10, increasing the weight each set. Here's how it went:

OBVIOUSLY SQUATS: 45-20; 95-15; 135-12; 225-10; 315-10; 405-8
seated leg curl: 110-10; 125-10; 140-11

incline dumbell press:        30's-10; 50's-10; 75's-10; 100's-14
super set with barbell rows: 95-10; 135-10; 185-10;  235-8

machine fly: 170-12,?,?
super set with straight arm rope pulldown: 130-?,?,?

20 minutes on the treadmill.....
Merry Christmas to all and to all a good night!

Sat., 12/22/12, Delts

Today is shoulder day, but my neck is a little creeky and my shoulders are stiff and sore. So I did not want to put a bunch of weight on them. Instead I did some giant sets. At the end I put some real intensity into it, but I didn't have to use much weight. Here's what it looked like:

laterals; bent over laterals; seated dumbell presses; dumbell front raises; hammer strength press; machine rear laterals; and machine laterals: I went through this 4-6 times (I'm honestly not sure) with 8-12 reps each exercise and increasing the weight each set......they were pumped!

Fri., 12/21/12, Back/ Bi's

Basic stuff today. I didn't do any barbell rows- that's unusual for me. Here it is:
bosu crunch: 30/ bench crunch: 30
under hand grip pulldown: 90-15; 120-12; 150-12; 180-12; 210-9; 240-6
seated double D grip row: 150-12; 180-9; 210-9
1-arm plate-loaded nautilus row: 90-10; 135-8,8
dumbell preacher curl: 20's-12; 30's-12; 40's-7
spider curl: 30-8, 4+2/ 20-10
barbell curl: 90-8,8,8

Thur., 12/20/12, Chest/Calves/Tri's

I got a killer pump today! Not too much volume is needed right now with my slightly increased volume (in other words: I can't destroy it too bad, because it's gonna get worked again in 4-5 days.) Here's what today's workout looked like:

calf press: 90-30; 180-25; 270-20; 360-15; 450-12; 520-8
smith machine calf raise: 180-15; 270-11,11 + 2 drop sets
bosu crunch: 30, 60
swiss ball leg raise (I made this up: lie across a swiss ball, hold onto a machine with your hands, and raise your legs to 90 degrees.): 15,15
incline dumbell press: 20's-20; 35's-15; 50's-12; 65's-10; 75's-10; 85's-10; 100's-8
machine fly: 150-12; 170-8 + 4 + 3
dip (for chest): 10, 10, 10
rope pushdown: 100-15; 130-8; 110-7
1-arm dumbell lying tri-extension: 40-8,5 (no rest)
1-arm reverse pushdown: 60-11,7,6 (no rest)
free-motion cable chest press (just to finish it all off and tie the chest and tris together): 60-12,15

Wed., Dec. 19, 2012, Leg Day

Today I officially broke the routine: I trained my legs on Wednesday. If you've followed me, you know that for a long time I've been training legs on thursday. I recently changed the split: now it's day#1 chest/ tri's; day#2 back/bi's; day#3 shoulders; day#4 legs. This increases my frequency a bit because I'm usually training 5 days a week- so 1 day gets hit twice and it changes every week.

So today's workout: NUTS!
I started with hamstrings- lying leg curls: 30-20; 60-15; 90-12; 120-11
followed by seated leg curl: 110-12; 125-10; 140-9
Then it got fun-
squat: 45-20; 135-10; 225-6; 315-30
reverse lunges: 95-10
leg extension: 135-14

.....I want a pizza!

Mon., 12/17/12, Back and Biceps

Incredible pump this morning. I didn't do too much volume, just enough to get it done thoroughly. Here's how it went:
three abs and lower back circuits to start: bosu crunch, hyper-extension, roman chair, and swiss ball crunch
then warm up with pulldowns: 80-15; 110-10; 140-12
wide pull-up: 12, 12, 12, 9
under-grip row: 135-8; 185-8; 225-8; 275-5
nautilus plate-loaded pulldown: 180-12; 270-8,8
seated dumbell curl (keeping the palms up): 20's-12; 30's-10; 40's-11 (I think)
bent-over concentration curl: 40-10; 50-6; 60-6
reverse curl: 40-15; 50-12; 60-8 + 1 set of cable curls: 150-?+3 drop-sets