Hit legs yesterday: Glute Ham Raises tempo 4-0-1-0 10 10 10 10 (this was done as 1-1/2s) Leg Extensions tempo 4-0-1-0 ss w/ Leg Press tempo 2-0-2-0 60×10 / 275×10 60×10 / 275×12 60×10 / 275×14 60×10 / 275×16 I am getting more used to the smith machine leg presses. I will be able to increase the weights more…

Today’s P.M. workout: Arms, Calves and Abs Rope Pressdowns tempo 3-0-1-0 ss w/ Cable Bicep Curls tempo 3-0-1-0 40×12 / 40×15 40×12 / 40×15 40×12 / 40×15 40×12 / 40×15 Hammer Curls (along front of body) tempo 3-0-1-0 ss w/ Bench Dips tempo 6-0-1-0 25×10 / 15 25×10 / 15 25×10 / 15 25×10 / 15 Incline DB Curls tempo 3-0-1-0 ss…

Ended up with a rest day yesterday… Lots of stuff to do around the house. Anyway here was this mornings workout. Legs 16 sets Reverse Band Back Squats tempo not focused on for these Goal was to be explosive 135×10 155×10 185×6 bands attached at this point 205×6 235×6 265×6 challenge set begins 265×13 drop set…

Just finished my first run through the Mountain Dog Meadow of Muscle Growth  Definitely going to be a fun, tough next six weeks. I started with a 5km run to loosen up. Today was Legs- 17 sets Lying Leg Curls (weight x reps)- tempo: 3-0-1-0 20×8 + 6 partials 20×8 + 6 partials 20×8 + 6…

I will be taking a few days off as my back recuperates from a muscle pull. I was two workouts shy of completing the MI40x program. On Wednesday, I will complete the second last one which is Chest and Arms. MI40x has been a fantastic program over the last six weeks. It has really opened…

Another single workout day today- this one Quads and Hamstrings. My legs are still tight from two days ago and the double leg workout then. Before the weights I was able to get in a 5km run, which seemed to get the legs moving and the muscles more ready to work. As for the workout:…

Today’s Workout: Only one workout scheduled today Underhand-Grip-One-Arm DB Rows 5×10, tempo 4-0-1-0, rest 40 secs – 70lbs, then 60lbs each other set Flat DB Press 5×12, tempo 4-1-1-1, rest 40 secs – 70lbs, 60lbs, 50lbs, 50lbs, 50lbs Seated Cable Rows 3×10, tempo 5-4-2-0 – 80lbs each set. Ended up using Flexsolate straps as my grip was blown out.…

First off… Happy Canada Day!! I’m going on record as saying this was one hell of a brutal day. My lower back was tired as it was from yesterday’s back work- the deadlifts had already really worked them. As a result I had to change some of the P.M. workout because even with a belt…

First of two workouts today: Deadlifts 6×21,14,7,21,14,7, tempo 4-0-1-0, rest 2 mins – started out really well, then had to lessen the weights to maintain form and tempo – 135lbs, 225lbs, 315lbs, 135lbs, 185lbs, 275lbs Reverse Grip Pull-ups 3×8+NOS, tempo 3-0-1-0, rest 80 secs – bands were used for the NOS sets, no band, then one band…

So began Phase Six today! Felt great!! Flat DB Press 4×6+NOS, tempo 4-0-1-0, rest 80 secs – used 70lbs on the sets and then 60,50,40 on the NOS 30 degree DB Press 3×10+NOS, tempo 4-0-1-0, rest 40 secs – used 40lbs on the sets and then 30,20,10 on the NOS Incline Smith Machine Bench Press 3×12+NOS, tempo 4-0-1-0,…