Quads/Calves/Abs - 6.25.11

Squat - 3 warm, 185x8, 205x8, 225x6, 275x2 drop 185x4
Hack Squat (minus sled) - 2 warm, 90x10, 140x9
Sissy Squat - BWx18, x17, x15, x15
Walking Lunge - 90x12, 100x7 (set suddenly stopped)
Seated Donkey Calf Raise (minus sled) - 90x20, x18, x15, x15, x15
Machine Crunch - 70x15, x15, x15, x15

Shoulders/Biceps - 6.23.11

Smith Military Press - 3 warm, 95x8, 115x8, 135x7

Machine Side Lateral - 1 warm, 50x10, 60x10, 70x10

DB Front Raise - 30sx12, 35sx10

-superset-

DB Rear Delt - 35sx12, 40sx10

EZ-Bar Curl - 2 warm, 60x8, 80x6 drop(60x4, 40x8)

Rope Curl - 1 warm, 55x8, 75x8, 80x7

DB Conc Curl - 25x12, 30x10

Back/Hammies - 6.22.11

Wide Lat Pulldown - 3 warm, 130x8, 145x8, 155x6

Deadlift - 2 warm, 225x8, 275x8, 315x4

DB Bench Row - 1 warm, 50sx12, 65sx10, 75sx8

Wide Grip Seated Row - 100x12, 115x12, 130x10

Lying Leg Curl - 2 warm, 80x10, 90x10, 100x10

Single Standing Leg Curl - 25x12, 35x12
Hanging Leg Raise - BWx20, x18, x18

25 mins cardio StepMill

Chest/Triceps - 6.21.11

Incline DB Press - 3 warm, 75x8, 85x7, 90x5
Flat Bench Press - 2 warm, 135x10, 155x8
Chest Dips - BWx18, x15, x15, x15
Rack Pushups - 2 sets to failure
Rope Pressdown - 2 warm, 85x8, 95x8 drop (65x8, 50x8)
DB Extension - 1 warm, 60x10, 70x6 drop 50x6
Single Arm Reverse Pressdown - 30x12, 40x10

Quads/Calves/Abs - 6.20.11

Leg Extension - 2 warm, 155x10, 170x10

Front Squat - 2 warm, 135x8, 155x8, 185x6, 205x4

Sumo Squat - 1 warm, 135x10, 185x8, 205x6

Split Squat - 65x12, 95x12, 105x10

Standing Calf Raise - 20x20, x18, x15, x15, x15

Hanging Leg Raise - BWx20, x18, x18, x18

For a leg workout while my body is 2 days after running a crazy 3 mile obstacle course I think these are great numbers. Def feels good to be back on preworkout energy/focus booster. Diet is back on point after a little bit, need to be a lot leaner than I was last year..think I can do it with the new meal plan strategy I set up..

Back/Hammies - 6.16.11

Wide Lat Pulldown - 3 warm, 130x8, 145x8, 155x6

Deadlift - 2 warm, 225x8, 275x8, 295x5

DB Bench Row - 1 warm, 45sx12, 55sx10, 65sx8

Wide Grip Seated Row - 100x12, 110x10, 120x10

Lying Leg Curl - 2 warm, 75x10, 85x10, 95x10

Single Seated Leg Curl - 45x12, 55x10

Delts/Biceps - 6.15.11

Smith Military Press - 3 warm, 95x8, 115x8, 135x5

Machine Side Lateral - 1 warm, 40x10, 50x10, 60x10

DB Front Raise - 30sx12, 35sx10

-superset-

DB Rear Delt - 30sx12, 35sx12

EZ-Bar Curl - 2 warm, 60x8, 70x6 drop 50x6

Rope Curl - 1 warm, 55x8, 75x8, 80x7

DB Conc Curl - 25sx12, 30sx10

Quads/calves/Abs - 6.14.11

Leg Extension - 2 warm, 140x10, 170x10

Front Squat - 2 warm, 115x8, 135x8, 155x8, 185x6

Sumo Squat - 1 warm, 135x10, 155x10, 185x8

Split Squat - 45x12, 65x12, 85x10

Standing Calf Raise - 20x15, x15, x15, x15, x15

Hanging Leg Raise - BWx20, x20, x18, x15

Chest/Tris/Calves - 6.12.11

Getting to train with lifetime natural IFBB Pro Tim Martin was definitely a great moment in life. Not many people can say they have trained with an IFBB Pro, let alone a natural one! Was a killer workout..

Flat Bench Press - 135x12, x12, 185x10, 205x5

HS Incline Press (rest pause) - 90sx8, x10, 115x9

Iso Bench Press - 25sx6, x6, x8

Pec Deck - 60x12, 90x12, 110x10

Rope Pressdown - 70x10, 90x10, 110x10

Icarian Overhead Press - 70x12, 90x12, 110x12, 120x10

Leg Press Calf Raise - 120x12, 140x12, 160x8

Shoulders/Biceps - 6.9.11

Seated Military Press - 3 warms, 95x8, 115x8, 135x6

Seated DB Side Lateral - 1 warm, 20sx10, 25sx7, 25sx7

DB Front Raise - 25sx12, 30sx10

-superset-

DB Rear Delt Raise - 25sx12, 30sx12

EZ-Bar Curl - 2 warm, 70x6, 80x4 drop 40x8

Rope Curl - 1 warm, 55x8, 60x8, 65x8

DB Conc Curl - 25sx10, 30sx10

Back/Hammies - 6.8.11

Wide Lat Pulldown - 3 warm, 130x8, 145x8, 155x8
Deadlift - 2 warm, 225x8, 275x8, 295x5
DB Bench Row - 1 warm, 45sx10, 55sx10, 65sx6
V-Bar Pullup - 3 sets to failure
Straight Arm Pulldown (Rope) - FST-7 (60lbs for 10-12reps)
Lying Leg Curl - 2 warm, 70x10, 85x10, 95x10
Seated Leg Curl (Single) - 45x10, 55x10

Workouts really tire you out quick when you reduce the rest period, but I feel like I completely wore out upper, medium and lower lats. Was supposed to do some wide grip cable rows, but that didn't quite workout so I added a couple things in. Taking a v-bar on a pullup bar and focusing on the contraction of the inner back. FST-7 on pulldowns to really bring out the lat spread. Was short on time, so no video for this one.

Quads/Calves 6.6.11

Leg Extension - 2 warm, 140x10, 160x10
Front Squat - 2 warm, 135x10, 155x8, 185x6, 185x6
Sumo Squat - 1 warm, 135x10, 155x10, 185x10
Split Squat - 45x12, 65x12, 75x10
Standing Calf Raise (single leg) - 15x20, x17, x17, x15, x15

20 minutes LISS cardio on bike

Quads shaking after a workout is always a good sign. Keeping the cardio up by having an average of 1.5 min rest period between working sets.