Tuesday, Sept. 30

QUADS and CALVES early this morning and steady state cardio tonight. Felt like I was sleepwalking through the workout, but again surprised my strength was up.

1. Squat on Smith: 30/12 x2, 40/8, 50/6, 55/6, 65/6
2. Leg extensions: 50/10, 55/8, 60/8, 65/8
3. Hack squat sled: 30/12, 40/10 x2
4. alt lunges with plate: 25/10 x3
5. Seated calf raise: 45/12, 45/10, 45/8, 45/8

Monday Sept. 29

17 sprints of HIIT
&
SHOULDERS and BICEPS
1. DB press: 15/12 x2, 15/8, 20/6 x3
2. Upright BB row: 40/10, 40/8 x3
3. Side lat raise: 10-8/10 x4
4. BB Curl: 20/12, 30/10, 30/8, 30/8
5. Seated DB curl: 12/10, 15/8 x2

I'm surprised my strength seems to keep going up even with limited carbs.

Saturday, Sept. 27

BACK and Hams and SS cardio

Bent row with BB: 30/12, 40/12, 40/8, 50/6 x2, 60/6
Lat DB pullover: 15/10, 20/8 x3
Deadlifts: 40/10 x2, 50/10 x2
Leg curl: 50/12, 50/10, 55-50/8 x2
Stiff leg deadlift: 40/10 x2, 50/10

Friday, Sept. 26

Boy, my butt hurts from yesterday...quads too. My body and I are liking you less as time goes on :-P

Today, CHEST and TRIs and HIIT

Incline DB press: 15/12 x2, 20/8, 20/6 x2, 25/6
Mid bar press: 30/10, 40/8 x3
Chest dips on assisted machine (assist w/ 58 lbs): 10 x3
Tri bar press: 35/10, 35/8 x2
Ovehead tri rope ext: 25/10 x3

Thursday, Sept. 25

LEGS and Steady State Cardio

1. Smith squat: 25/12 x2, 35/8, 45/6, 55/6, 65/6
2. Leg extensions: 50/10, 50/8, 55/8 x2
3. Hack squat sled: 25/12, 35/10 x2
4. Alt lunges with plate: 25/10 x3
5. Seated calf: 35/12, 35/10, 45/8 x2

Tuesday, Sept. 23

Rest day can't come soon enough. Holy training, Franco!

Did SHOULDERS and BICEPS today, and HIIT. I'm beat!

1. DB press: 15/12 x2, 15/8, 15/6 x2, 20/6
2. Upright row BB: 30/10, 40/8 x3
3. Lat raise: 10-8/10 x4 (still can't do a full set with 10's)
4. BB curl: 20/12, 30/10, 30/8 x2
5. DB curl: 12/10, 15/8 x2

Monday, Sept. 22

Did some measurements for my suit this morning:
Waist is 27.8. Weight holding steady for now at 115.5.

Monday did BACK and HAMS and steady state cardio.

1. Bent row w/ BB: 30/12, 30/12, 40/8, 40/6, 50/6 x2
2. Lat pullover with DB: started with 20/10 and 15/8, but my tri's and chest were still really sore and it felt like it was pulling too much on my shoulder, so went down to 10# plate for last 2 sets of 8 reps.
3. Bent leg deadlifts: 40/10 x4
4. Leg curl on Stability ball: leg curl machine was in use forever and I needed to get outta there... 4 sets, reps of 12, 10, 8, 8
5. Stiff leg deadlift: 40/10 x3

Sunday, Sept. 21

CHEST and TRICEPS today, and 17 HIIT on the bike

1. Incline Db press: 15/12, 15/12, 20/8, 20/6, 20/6, 25/6
2. Chest dips on assisted dip machine: 3 sets of 10 with an assist of 65 pounds

3. Mid Bar Press
Couldn't figure out what exercise this was so I
did a Cable Decline Press: 25/10, 25/8, 25/8, 30/8

4. Rope overhead extension: 20/10, 25/10 x2
5. Tri bar press: 30/10, 30/8, 30/8

Friday, Sept. 19

So. I have another confession. I ate several pieces of french bread with peanut butter on Friday, which was obviously not in my diet. I, of course regretted it, but soon after went to the gym and did a hardcore legs workout (strength way up!) and 20 sprints of HIIT to attempt to counter it.

My weight was 115.5 this morning. Just curious--should it be going down this whole time, or do you expect me to stay steady, and then lose 3-4 pounds during the last week?

LEGS and HIIT
1. Leg extensions: 40/10 x3
2. Squats on Smith machine: 20/14, 20/12, 25/10, 25/8, 35/6
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Sumo squat placement on leg press: 35/12 x4
5. Step alt lunges: 20/15 x2
6. Calf raise on smith: 25/15, 30/15 x2, 35/15

Thursday Sept. 18

Busy day today, so gonna take it off.

Yesterday, did BACK and SHOULDERS and 35 min. steady state cardio.

1. Lat pd: 30/14, 45/12, 45/10, 45/8, 50/6
2. BB deadlifts: 40/10, 50/8 x2
3. Seated row: 30/12, 35/12 x2
4. BB upright row: 20/12, 30/10, 30/8, 40/6
5. DB front raise: 8/10 x4

Legs and more HIIT tomorrow.

Tuesday, Sept. 16

Yo Franco, 'sup?

So I decided to do 17 sprints with HIIT today instead, and wait to do back and shoulders tomorrow. I had another awesome massage today so I want to give the muscles one more day.
I'm getting less sore as time goes on, but they definitely still let me know they're there...

Peace, bro.

Monday, Sept. 15

Steady state cardio &
CHEST and ARMS
(back and shoulders tomorrow)

1. Incline DB Press: 15/14, 15/12, 20/10, 20/8, 25/6
2. Flat bar press: 40/10, 40/8 x2
3. Chest fly: 25/12, 15/12 x2
4. Incline DB curl: 12/12, 12/10, 12/8, 15/6
5. Tri bar PD: 30/12, 35/10, 35/8 x2
6. Cable curl: 25/10, 25/10, 30/10
7. Lying tri ext.: 10/10, 8/10 x2

Sunday, Sept. 14

My weight dipped to 114 on Saturday. It was back up to 115 today, but I had not seen 114 yet until then.


Saturday 9/13: rest day


Sunday 9/14: LEGS and HIIT--17 sprints

1. Leg Press: 50/14, 50/12, 50/10, 50/8, 70/6 (5 lb-dial on machine was stuck, so no choice but to try 70. Not bad!)
2. Walking Lunges: 30/12, 30/10, 30/8 x2
3. Leg Curl: 50/12, 50/10, 50/8, 55/6
4. Leg Extension: 35/12 x4
5. Step ups: tried on a bench this time but with no weight. Better for hips and knee
6. Calf raise: 25/12, 30/10, 60/8 x2

I stumbled upon your contest prep audio files while searching the OCB forum. Very helpful.

Friday, Sept. 12

CHEST and ARMS, dude!
And 30 minutes steady state cardio on t-mill.


1. Flat DB press: 15/14, 15/12, 15/10, 15/8, 25/6
2. Incline bar press: 30/10, 40/8, 40/8
3. Chest press cable machine: 35/12, 30/12, 25/12
4. BB curl: 30-20/12, 30-20/10, 30/8 x2
5. Tri rope press: 30/12, 30/10, 30/8 x2

Superset
6. Seated DB curl: 10/10 x3
7. Tri dip: 10, 12, 10

Thursday, Sept. 11

Wednesday: HIIT cardio with 15 sprints

Today: HIIT cardio with 15 sprints & Pilates

Gonna hit the weights again for chest and arms tomorrow...

Tuesday, Sept. 9

Tuesday:
30 min. steady state cardio;
BACK and SHOULDERS

1. Lat Pulldown: 50/14, 60/12, 60/10, 60/8, 70/6
2. Deadlifts with cable machine: 100/10, 100/8 x3
3. Seated cable row: 60/12, 70/12 x2
4. BB upright row: 20/12, 25/10, 25/8, 35/6
5. DB front raise: 8/10 x3

Monday, Sept. 8

Sunday: took a rest day. Hamstrings were rebelling. A warm epsom salt bath and stretching were definitely helpful.

Monday: LEGS
Felt a little weak but did straight sets and it didn't take as long as I thought..

1. Leg Press: 30/14, 35/12, 40/10, 45/8, 55/6
2. Walking Lunges: 30/12, 30/10, 30/8 x2
3. Leg Curl--replaced these with 4 sets of stability ball curls to give hamstrings just a little more rest.
4. Leg Extension: 35/12 x4
5. Step Ups: I am assuming you mean onto a bench, but I can't step that high with my knee and hip flexors.
Tried a 2-riser step, but it's not as effective. Any other thoughts as to what I can replace this one with?
6. Calf Raise on Smith machine: 40/15, 40/15, 40/8, 40/8

Saturday, September 6

Did CHEST and ARMS. Hamstrings were pretty tight so skipped cardio and just stretched.
I did straight sets like you suggested and boy did it take forever!

Oh yeah...the scale finally moved again. Was 115 this morning.

1. Flat DB Press: 15/14, 15/12, 15/10, 15/8, 20/6
2. Incline Bar Bress: 30/10, 30/8 x2
3. Bar curl: 20/12, 20/10, 30/8 x2
4. Chest press machine: 30/12 x3
5. Tri Rope press: 30/12, 30/10, 30/8 x2
Superset
6. Seated DB curl: 10/10 x3
7. Tricep Bench Dips: 10 x3

Friday, September 5

'Sup?

Took a rest day yesterday.

Today, BACK and SHOULDERS and 15 sprints of HIIT

1. Close grip lat pulldown 35/14, 40/12, 45/10, 45/8, 50/6
2. Dead lifts w. BB: 40/10, 50/8 x3
3. Seated iso lat row: 15/12, 20/12 x2 (weight per side)
4. BB upright row: 20/12, 20/10, 20/8, 30/6
5. front raise DB: 8/10, 10-8/10 x3

Wednesday, September 3

LEGGGGSSS today
Oh, yeah, and HIIT on the Arc trainer.

Superset
1. Leg press: 50/14, 50/12, 50/12, 50/8, 60/6
2. Leg extension: 35/12, 40-35/12, 35/12, 35-30/12
3. Leg curl: 45/12, 45/10, 50/8, 55/6

Superset
4. Walking Lunges: 30/12, 30/10, 30/8 x2
5. Calf Raise: 25/12, 25/10, 25/8, 25/8

6. Step up: 30/15 x2

Left hip flexor (side with knee issue) is really tender tonight. Hope it feels better soon. Been stretching, rolling and massaging today. Let me know if you have other ideas. Otherwise, trying to remember to activate glutes and keep abs in...

Tuesday, September 2

Sunday: steady state cardio
Monday: 1 hour bike ride

Today: CHEST & ARMS
Had some trouble getting started but did better than last time

1. Flat DB press: 12/14, 12/12, 15/10, 15/8, 15/6
Superset
2. Incline BB press: 30/10, 30/8 x2
3. BB curl: 30-20/12, 20/10, 30-20/8 x2
Superset
4. Chest press machine: 40/12 x3
5. Rope tri pulldown: 40-25/12, 40-25/10, 40-25/8, 25/8
Superset
6. Seated DB curl 12/10 x3
7. Tri dips: 15, 11, 12

DIET
Meal 1 (12 F, 15 C, 31 P)
1/2 cup egg whites, 1 piece lowfat string cheese, 2 oz. lean ground beef, 1.5 piece low carb toast, 1 tbsp Smart Balance with flax oil
Meal 2 (5 F, 27 C, 31 P)
4 oz cooked wheat pasta, 1 can low sodium tuna, 2 tbsp Miracle Whip, tomatoes and lettuce
Meal 3 (5 F, 27 C, 31 P)
Weight Control Oatmeal, 1 scoop whey protein