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Guess I'll join the party!!

4/2/13 Hams/Quads/Cardio (could not believe how much harder quad training was after doing hams first)

HS Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10

Barbell...

3/29/13 Arms/Forearms/Cardio

Cable Curl Warm-ups (using short straight bar attachment)
50 x 25
50 x 25
50 x 25

Alternating DB Curl w/supination
35 x 20
40 x 20

3/28/13 Calves/Abs/Cardio

Smith Machine Elevated Calf Raises
Bar x 20
135 x 15
225 x 12
315 x 12
405 x 10
Quadruple Drop Set 405 x 6 drop to 315 x 6 drop to 225 x 6 drop to 135 x 6

Killer training last night...felt great and tons of energy! I trained back/traps at Gold's Milford, came home to eat dinner and let me Wife settle in with the baby and then headed over to Olympic...

3/26/13 Quads/Hams, 40 days out

Quad Extension warm-up/pre-exhaust
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
45ps x 20
90ps x 15
135ps x 12

Started back on my pre-contest training split this week...

3/25/13 Chest/Delts (was too late to do cardio, gym closing at 10pm so I did not have time).

FreeMotion Flye Machine...

Probably should have skipped this workout since I think this is what sent me off the deep end with being sick but hindsight is always 20/20 right?

3/20/13 Hamstrings/Abs

Barbell Stiff Legged...

3/19/13 Quads/Calves/Cardio

Quad Extension Warm-ups
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
90ps x 20
180ps x 15
270ps x 10

3/18/13 Back/Traps/Cardio

Rack Deadlifts (4th pin just below knee)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

HS ISO Lateral Row (narrow/neutral grip)

3/16/13 Arms/Cardio

Single Arm Cable Extension warm-up w/ rope attachment
30 x 25
30 x 25

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 12 + 12
100 x 10 + 10

Took it real easy, light and slow while training chest last night. After re-injuring my pec/tendons the previous week while doing barbell bench presses, I decided to lay off any type of barbell or...

3/13/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10
225 x 6

DB Stiff Legged Deadlift

3/12/13 Quads/Calves/Cardio

Quad Extension warm-up/pre-exhaust
50 x 34
50 x 33
50 x 33

Proformance Hack Sled (regular stance)
BW x 15
45ps x 10

3/11/13 Back/Traps/Cardio

Leverage Wide Grip Lat Pulldown (plate loaded)
90 x 15
110 x 12
130 x 10
150 x 8
170 x 6

"Haney" Strict Barbell Rows (torso parallel to ground)

3/9/13 Triceps/Biceps/Forearms

Single Arm Cable Pull Down warm-ups
30 x 20
30 x 20

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 10 + 10
100 x 10 + 10

3/8/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
145 x 10
155 x8
165 x 6

Had to get creative with my back session this past Weds. My chest was still wicked sore and tight from the injury on Monday so it limited me to what movements I could do. I did not train last night...

3/5/13 Quads/Calves/Cardio

Quad Extension Warm-up
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
2pps x 15
4pps x 10
6pps x 10

3/4/13 Chest/Delts/Cardio

Incline DB Press
60 x 10
80 x 10
100 x 10
120 x 6
110 x 8
100 x 10