Yesterday's workout...

Since I am traveling, I am not logging as much, but yesterday was the EPIC photoshoot with the shots coming soon---as soon as I get a disk.

We did incline presses up to 315 for reps and I TWEAKED my shoulder on 275, so I will back off of chest and shoulders a bit. It was all worth it, as the shots were sick.

We then did DB Bench press for prettiness, Hammer Strength Bench Press, Cable Crossovers, and then some one arm rows and arms for the camera. Derek and I made a lot of men, women and sheep happy doing this epic photoshoot with Kris Gethin, the LEGEND.

We also hit some shots and it is a pro quality shoot. This is the stuff you see in magazines. WHAT A DAY!

8-10-09

Hamstrings and abs at Golds Gym, Meridian, ID


Stiff leg deadlift
135 x 15
225 x 15
315 x 8
365 x 4
315 x 5
225 x 10

Hoist Seated leg curl
80 x 15
100 x 10
100 x 10
100 x 10

Adductor
95 x 20
155 x 15
200 x 8

Abductors
125 x 20
170 x 20
200 x 15

Single leg curl
8
8
8

Lying leg curl
80 x 15
110 x 10
110 x 10

Ab machine crunch
10 sets


Diet:

3772 Total Calories

8 total meals

Per Meal: 56P, 15F
Blueberries added to 3 meals per day
60g carbs from mainly oatmeal Pre and Post Workout and one more time throughout the day.
Veggies as desired

8-9-10

Quads at Gold's Gym, Meridian, ID

Squats
135 x 15
225 x 12
315 x 8
405 x 3----YES YES YES!!!
315 x 4
225 x 6

Cybex squat press
315 x 15
495 x 15
675 x 12
855 x 8

Hack squat
225 x 15
315 x 10
405 x 6
465 x 3

Hammer strength unilateral leg press
225 x 15
315 x 12
405 x 8

Front squat
135 x 12
225 x 5
225 x 4

Seated calf raise
Plate and a quarter x 15
2 plates and a quarter x 12
2 plates and a quarter x 12

Hoist leg extension
80 x 10
80 x 10
80 x 10

Leg press calf raise
295 x 15
395 x 10
395 x 12
395 x 12

Standing calf raise
165 x 15
240 x 15
300 x 12



Diet:

3548 Total Calories

8 total meals

Per Meal: 50P, 15F
Blueberries added to 3 meals per day
60g carbs from mainly oatmeal Pre and Post Workout and one more time throughout the day.
Veggies as desired

8-8-09

Shoulders, traps, rear delts and abs at Golds Gym, Burlington, NC


DB shoulder press
60 x 15
80 x 15
110 x 12
130 x 5

Standing barbell shoulder press
135 x 12
135 x 10
135 x 8
135 x 8
135 x 8
135 x 6
135 x 6

Db lateral raise
35 x 10
40 x 8
45 x 8
45 x 6

Barbell shrugs
315 x 15
405 x 8
405 x 10
455 x 6

Front raise with plate
45 x 10
45 x 10
45 x 8

Rope cable upright raise
50 x 10
50 x 10
50 x 8

Rear delt machine
90 x 10
100 x 8
100 x 8

Db shrugs
150 x 10
150 x 10
150 x 10

Rear delt row
110 x 10
110 x 8
110 x 8

Machine lateral raise
110 x 8
110 x 8
110 x 8

Weighted decline situps
50 x 8
70 x 8
85 x 6
90 x 3

Hanging leg raise
10
10


730am meal 1
Scivation egg pancake
Peanut butter
Oatmeal

11am meal 2
Oatmeal
Scivation whey
Peanut butter

1230pm meal 3
Steak
Broccoli
Almond butter

230pm meal 4
Chicken
Broccoli
Blueberries
Peanut butter

5pm meal 5 at texas roadhouse
Steak no butter
Sweet potato dry
Broccoli no butter
Peanuts
PERFECT MACROS

630pm meal 6
Scivation whey
Peanut butter
Blueberries

9pm meal 7
Scivation egg pancake
Peanut butter

330am meal 8
Chicken
Broccoli
Peanut butter

8-7-09

Deadlift, back and hamstrings at Golds Gym, Burlington, NC

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 5
455 x 2
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6

T bar row
225 x 8
225 x 8
225 x 8

Rack lockout
405 x 5
495 x 3
495 x 3

Lying Leg curl
110 x 10
110 x 10
110 x 10

Hammer strength isolateral row
225 x 10
225 x 10
225 x 10

Rope back pulldowns
100 x 8
100 x 8


630am Meal 1
Scivation whey
Oatmeal
Peanut butter

830am meal 2
Scivation egg pancake
Peanut butter
Brown rice
Broccoli

11am meal 3
Chicken
Broccoli
Peanut butter

1pm meal 4
Scivation whey
Flax meal

330pm meal 5
Steak
Broccoli
Almond butter

6pm meal 6
Chicken
Broccoli
Blueberries
Peanut butter

8pm meal 7
Scivation whey
Peanut butter

930pm meal 8
Scivation egg pancake
Peanut butter
Broccoli

8-6-09

Arms at Golds Gym, Burlington, NC

Tricep pressdown
70 x 15
85 x 15
100 x 10
100 x 10
Superset with barbell curls for the pump!
50 x 15
50 x 15
50 x 15
50 x 15

CGBP
135 x 15
225 x 12
275 x 6
275 x 5
Superset with db hammer curls for the pump!
25 x 15
25 x 15
25 x 15
25 x 15

Skullcrusher and press
70 x 8
70 x 8
70 x 8
Superset with reverse curls for the pump!
40 x 15
40 x 15
40 x 15

Dip machine
150 x 15
200 x 10
270 x 6
Superset with life fitness curls for the pump!
50 x 15
50 x 15
50 x 15

Preacher curls
65 x 15
85 x 8
85 x 8
85 x 8
Superset with seated skullcrushers for the pump!
40 x 15
40 x 15
40 x 15
40 x 15

Incline curls
30 x 10
30 x 10
30 x 10
Superset with unilateral tricep extension for the pump!
25 x 15
25 x 15
25 x 15

Barbell curls
95 x 8
95 x 6
95 x 6
Superset with close grip pushups for the pump!
15
15
15

Rope hammer cable curls
42.5 x 12
42.5 x 12
42.5 x 12
Superset with close grip push ups for the pump!
15
15
15

Standing calf raise
250 x 15
300 x 12
300 x 12



630am Meal 1
Scivation whey
Oatmeal
Peanut butter

9am meal 2
Scivation egg pancake
Oatmeal
Peanut butter

11am meal 3
Chicken
Peanut butter
Broccoli

2pm meal 4
Chicken
Almond butter

4pm meal 5
Scivation whey
Peanut butter
Blueberries

7pm meal 6
Steak
Broccoli
Blueberries
Peanut butter

930pm meal 7
Scivation egg pancake
Peanut butter
Broccoli

8-5-09

Back and abs at SuperFitness, Burlington, NC

Rows
135 x 15
225 x 15
315 x 8
365 x 4
275 x 8
275 x 8
275 x 8

Weighted pull ups
25 x 6
25 x 6
25 x 6

Hammer DY rows
315 x 10
365 x 6
365 x 6
365 x 6

Hammer strength standing row
225 x 15
275 x 12
315 x 8
365 x 8
405 x 6

Lat pulldowns
150 x 10
180 x 8
200 x 6
200 x 6

Low rows
140 x 12
160 x 10
180 x 8

Hammer low row
405 x 8
495 x 6
495 x 6

Weighted ab crunch
60 x 15
80 x 15
100 x 8

Ab wheel
12
12
12

Bruce lees
8
8
8


630am Meal 1
Scivation egg pancake
Oatmeal
Peanut butter

9am meal 2
Chicken
Almond butter

12pm meal 3
Chicken
Almond butter

2pm meal 4
Steak
Broccoli
Peanut butter

330pm meal 5
Scivation whey
Oatmeal
Peanut butter

630pm meal 6
Chicken
Broccoli
Peanut butter
Oatmeal

8pm meal 7
Scivation whey
Peanut butter

930pm
Scivation egg pancake
Peanut butter

8-4-09

Chest and abs at Golds Gym, Burlington, NC


Incline barbell press
135 x 15
225 x 12
275 x 8
315 x 3 HELL FRICKIN YEAH!!!!!

Db fly
50 x 15
65 x 12
75 x 8
90 x 8

Flat hammer bench
225 x 15
315 x 10
365 x 6

Wide grip hammer strength press
315 x 10
365 x 6
365 x 5

Pec deck
115 x 12
115 x 12
115 x 12

Dynabody standing press machine
135 x 15
225 x 12
225 x 10

Hammer strength incline
225 x 10
225 x 10
225 x 10

Dips
12
10
10
10
10
10
10

Cable crossovers
30 x 15
30 x 15
30 x 15
30 x 15

Weighted Ab machine
30 x 15
30 x 15
30 x 15


Cardio
PreWO 10 min
PWO 20 min


430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Steak
Peanut butter
Oatmeal

11am meal 3
Chicken
Almond butter

1pm meal 4
Steak
Broccoli
Peanut butter

330pm meal 5
Scivation whey
Flax meal
Blueberries

615pm meal 6
Chicken
Brown rice
Broccoli
Peanut butter

730pm meal 7
Scivation whey
Flax meal

930 pm meal 8
Scivation egg pancake
Peanut butter

8-3-09

Hamstrings, Glutes, Inner and Outer Thighs and Abs at Golds Gym, Burlington, NC


Stiff leg deadlifts
135 x 15
225 x 15
275 x 8
315 x 6
365 x 4

Seated leg curl
130 x 12
150 x 8
150 x 8

DB stiff leg
60 x 15
80 x 10
105 x 8

Adductor
170 x 20
230 x 20
290 x 15
305 x 15

Abductor
270 x 15
290 x 15
305 x 15
305 x 15

Lying leg curl
110 x 12
125 x 8
125 x 8

Glute machine
110 x 10
110 x 10
110 x 10

Hanging leg raises
15
15
15


Cardio
PreWO: 10 minutes
PWO: 20 minutes



430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Steak
Peanut butter
Oatmeal

1015am meal 3
Scivation whey
Peanut butter

1230pm meal 4
Scivation whey
Peanut butter

330pm meal 5
Steak
Broccoli
Peanut butter

6pm meal 6
Chicken
Broccoli
Peanut butter

730pm meal 7
Scivation whey
Peanut butter

Meal 8
Scivation egg pancake
Peanut butter
Strawberries

8-2-09

Quads and Calves at SuperFitness, Burlington, NC


Squats
135 x 15
225 x 12
315 x 8
365 x 3
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6

Leg extensions
140 x 15
200 x 15
212.5 x 12
212.5 x 12

Front squats
135 x 10
185 x 6
185 x 6

Killer leg press with 315
15
12
10
9
8
7
6
5
4
3
2
1

Barbell lunges
135 x 12
135 x 12

Hack squats
135 x 10
135 x 8
Superset with standing calves
200 x 10
200 x 12

Leg extension
200 x 6
160 x 8
160 x 8
Superset with seated calves
2 plates x 12
2 plates x 12
2 plates x 15



430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Scivation egg pancake
Oatmeal
Peanut butter

1030am meal 3
Chicken
Almond butter

2pm meal 4
Scivation whey
Peanut butter

4pm meal 5
Chicken
Almond butter

630pm meal 6
Buffalo cheeseburger
Asparagus
--about same macros as normal meal with 35P, 15F, 60C. Thus, this is not a free meal. Although, I didn't have an all out free meal this week.

8pm meal 7
Chicken
Peanut butter

930pm meal 8
Scivation egg pancake
Peanut butter

8-1-09

Shoulders, traps, rear delts and abs at Golds Gym, Burlington NC

DB Shoulder press
50 x 15
70 x 15
100 x 8
120 x 6
130 x 3

Smith shouler press
185 x 15
225 x 8
255 x 3

Barbell front raises
65 x 12
95 x 8
105 x 6

Barbell shrugs
225 x 15
315 x 15
405 x 10

Lateral raises
30 x 12
40 x 8
40 x 8

Db prone rear delts
20 x 15
30 x 12
35 x 8

Rope cable front raise
35 x 10
42.5 x 8
42.5 x 8

Rear delt machine
70 x 15
90 x 8
90 x 8

Dumbbell shrugs
150 x 8
150 x 8
150 x 8

Machine lateral raise
90 x 15
130 x 8
150 x 8
170 x 4

Rope upright row
50 x 8
50 x 8
50 x 8

Weighted decline situps
40 x 15
70 x 8
80 x 6
90 x 4

Weighted ab crunch
30 x 15
30 x 15
30 x 15



7am meal 1
Scivation egg pancake
Peanut butter
Oatmeal

1030am meal 2
Scivation whey
Oatmeal
Peanut butter

12pm meal 3
Lean beef
Almond butter

2pm meal 4
Scivation whey
Peanut butter

4pm meal 5
Scivation whey
Peanut butter

6pm meal 6
Steak and chicken
Brown rice
Broccoli
Peanut butter

8pm meal 7
Scivation whey
Peanut butter

10pm
Scivation Egg Pancake
Peanut butter

7-31-09

Deadlifts, Back, Hamstrings and Calves at 24 Hour Fitness, Spring, Texas

Deadlifts
135 x 15
225 x 10
315 x 8
405 x 6
455 x 1
315 x 3

Rack lockouts
315 x 8
315 x 8
365 x 6
405 x 4
405 x 3
315 x 4

Hammer strength high row
205 x 15
275 x 12
315 x 8
315 x 6
315 x 5
225 x 15

Seated leg curls
140 x 12
140 x 12
140 x 12

Hammer strength isolateral row
225 x 12
225 x 12
225 x 12

Cable low rows
140 x 8
140 x 8
140 x 8
140 x 8
Superset with leg press calf machine
3 plates x 15
4 plates x 10
4 plates x 12
4 plates x 12

Seated calf raise
275 x 10
275 x 12
275 x 10
Superset with lat pulldowns
140 x 8
140 x 8
140 x 8


Cardio
10 min Pre
20 min PWO


5am meal 1
Scivation whey
Oatmeal
Peanut butter

930am meal 2 at IHOP
Chicken Fajita Omelet with no cheese and no sour cream cooked in cooking spray, NOT butter Harvest Grain and Nut Pancakes

1230pm meal 3
Scivation whey
Peanut butter

3pm meal 4
Scivation whey
Peanut butter
Blueberries

5pm meal 5
Scivation whey
Peanut butter

TIME CHANGE

8pm meal 6
Scivation whey
Peanut butter
Blueberries

10pm meal 7
Scivation whey
Peanut butter

1230pm meal 8
Scivation egg pancake
Peanut butter