AM Legs/Cardio, PM Calves/ABs/Cardio

Yesterday I had another great leg workout.  I said a couple of weeks ago that I wanted to train legs twice a week but I just don't think that's going to happen because the way I've been hitting them they stay sore for a good 2-3 days after but they are still tender for an additional 1-2 days before I feel I can hit them again.

1. Lying leg curl - 2 warm up sets to 20, 3x12
2. One leg leg press (charles glass style laying sideways) - 4x15
3. squats (hip width food stance) - 1 warm up - 4x10-12 one drop set to 10 on the last set
4. leg press  - 3x20 (10 reps hip width stance then 10 reps wide stance)
5. leg ext superset db stiff leg deadlifts - 3x15
6. elliptical 20 minutes low intensity

Later on in the afternoon around 4pm took the dogs for a 30 minute walk.  Shortly after that went back to the gym and hit some calves abs and more cardio.

1. leg press calve  - 6x12
2. TRI-SET - ab cambered bar roll outs, bench leg raises, rope crunches - 3x12-15
3. stair climber - 30 minutes low intensity

Shoulders/Calves/Forearm/Cardio

1. seated smith machine overhead press - 2 warm ups, 3x10,8,6, one drop set on last set for 10
2. upright row - 3x12
3. standing db laterals - 3x12 one drop set on last set to 10
4. standing behind the neck barbell presses  superset seated lateral raise machine - 3x12
5. barbell shrugs superset bent over db laterals - 3x12
6. TRI-SET - barbell shrugs, seated db lateral front raise, standing one arm db lateral raise - 3x12
7. seated calve raise superset seated reverse wrist curls - 4x12-15
8. elliptical 20 minutes low intensity

I will be doing 40 minutes of cardio later on along with some abs.

Back/Cardio

Finally feeling almost back to normal.  Traveling and not getting much sleep in VA really drained me.  I had a couple of clients this am and when I got back home I passed out for 2hrs.  Woke up feeling like myself again.  I think by tomorrow I should be 100 percent.  Today I had an awesome back workout. Got an extremely good pump.

1. standing one arm hammer strength row - 4x10-12 (this machine is meant to sit down but i tried it out standing..felt great) one drop set on last set i sat down for did both arms
2. reverse grip barbell rows - 4x10 one drop set on last set
3. hammer strength pull down wide grip machine - 3x10
4. seated one arm hammer row (different machine then first exercise..hitting at a different angle) - 3x10
5. reverse grip cambered bar pulldowns - 3x12-15 one drop set on last set
6. hyper ext - 3x20
7. stepmill - 20 min low intensity step rate 50

Here is a picture of my friends and I in VA this past Friday night.

Anthony,David,Dee,Josh - Metro, Roanoke, VA July 22 2011

Chest/Abs/Cardio

After a 7 hour road trip (and going through 4 storms)  back to Nashville yesterday I was still feeling lethargic today.  I woke up at 7:30 and went to the gym to do 30 minutes on the stair climber at level 4.5.  After that I had 2 clients to train then I got to come home and I passed out for 3 hours.  When I got up I felt a lot better and was ready to hit some chest!

1. Flat barbell press - 2 warm ups, 3x10,8,6 one drop set for 20 on the last set
2. flat db fly - 4x12,12,10,10 one drop set on last set for 15
3. incline barbell press - 3x12
4. TRI-SET - db pullovers,standing one arm db fly, pec dec - 3x12-15
5. rope crunches superset hanging leg raises - 3x15-20
6. elliptical 20 minutes level 8

A few dietary changes for this week is that I'll be incorporating a lot more fish starting tomorrow.  I had some chicken that I made yesterday before I left so I had that all day today.  I just got home from the grocery and picked up some orange roughy and cod.  I'm cutting out red meat this week and still sticking with the cream of wheat instead of oats for now.  This is how I self educated myself and learned how to build my physique.  This is from my parents house I brought back all of my old Muscular Developments (my favorite mag) so I could have new reading material every day along with my encyclopedia of bodybuilding.

VA Trip – Day 4

Ben & Anthony after our arm workout July 22,2011 BAC - Roanoke,VA

Saturday's Leg workout I took myself to a new level of mental toughness.  I trained with Ben and like I said in my previous post he's strong as hell!  We started off with a 5 minute warm up on the bike and discussed what we wanted to do.  Squats was our decision for the first exercise.  Ben's heaviest set was 455lb which I think he got for 8-10.  My heaviest set was 315lb..this was the first time I squatted that much in a while.  I did it for 2 sets. First set I got 4 and second  set only 2 then followed it by 2 drop sets. 225 for 10 then 135 for 20.  Next exercise was Leg press and on the last set I did 600 for 12 followed by a drop set of 400 for 20.  At that point when I stood up everything started to get black and I almost passed out and my heart was pounding out of my chest.  Throughout our whole workout we pushed each other and was giving each other mental reminders of the hard work that had gotten us to the point where we were at.  Ben said to me train insane or remain the same.  Needless to  say my legs are still sore today as I'm writing this it's Monday now.  Training legs with him was definitely a reminder  of the days when we trained together and the constant intensity we kept.

1. bike warm up 5 minutes
2. squats - 2 warm ups, 3x10-2 2 drop sets on last set
3. leg press-  3x12 one drop set on last set
4. smith machine squat - close foot stance - 4x12
5. leg ext superset lying leg curl - 3x12-15
6. leg press machine calve raise - 4x15

After that workout I was in a daze for the rest of the day and it was hard for me to even eat afterward. Later on once I got my appetite back my family had a bbq at the house and I had some chicken, squash and some ribs.  Overall this VA trip was very refreshing and much needed for me.  I want to thank everyone that voted for me on the Men's Health Fittest friends contest on facebook.  Yesterday was the last day of voting and I needed to be in the top 10 which I finished at 10th place.  Now it's up to Men's Health as to who they choose.  I'll keep everyone posted when I know more.

Ben and I after our grueling Leg workout..One of my favorite workout shirts...Hustle & Heart