Good leg day today...Moderate intensity in that my left hip has been nagging me some, nursing that and a slight pull in my right pectoral!! Obnoxious!  

Quads -

• Leg Ext 2 sets for warm up
  
• Leg press - 10 sets (9th and 10th were 500lbs for 7 reps)
  
• Lunges with 25lb plates - 4 sets
  
• Leg Ext - 2 sets
  

Hams -

• Lying Leg Curl - 7 sets
  

Calves -

• Seated Raise - 4 sets
  
• BB Calf Raise - 6 sets
  

Abs-

• cable crunch - 6 sets
  
  

It has been a while since the last post, but life has been busy while training for my new position here at bb.com. Rest assured the workouts have still been going strong.  Weight is dropping, down from nearly 205 to 197.  Although the calories are cut and weight is coming down, strength remains high and not lacking by any means. Had a great arm workout supersetted bis/tris--during the rest period I hit the calves.

 Biceps-

• Preacher Curl warm up 2 sets
  
• BB Curl
  
  
• DB Curl
  
• High Pulley Cable Curl
  
• BB 21's
  

Triceps -

• Rope PD warm up one set
  
• BB Overhead Ext.
  
• Bench Dips
  
• Rev Grip PD
  
• DB OH Ext.
  

Calves -

• Donkey Calf Raise - 7 sets up to 225
  
  

In preparation to bring out some detail, and hopefully a bit more size hit legs again today...Moderate workout today and also threw in some core work.

Quads -

• Leg Ext - 3 sets
  
• Leg press - 6 sets
  
• DB sumo squat - 4 sets
  

Hams (felt a bit tweaked so didn't do much for them today)

• Lying leg curl - 6 sets   
  
  

Calves -

• BB Calf Raise - 6 sets up to 365lbs for 7 reps
  

Abs -

• Rope crunch - 6 sets
  
• Crunches - 4 sets
  
  

Did not hit the gym twice yesterday like I had planned...felt a cold coming on so I cranked the VC and slept instead. Hit the gym this morning early. 

Delts-

• machine press- 1 set w/u
  
• front BB rev raise - sets w/u
  
• Seated DB press - 4  sets
  
• DB Lateral Raise - 5 sets
  
• DB Bent Laterals - 3 sets
  
• Power Clean - 3 sets
  
  
• SB Push up- 1 set 16 reps
  

Traps -

• BB Shrug - 5 sets
  
• DB Shrug - 5 sets
  
  

Hit chest today, and lightly hit calves.  Really hitting it hard this week, especially after killing my good week with a not so nutritious dinner last night.  Feeling healthy and strong, workouts are intense but controlled. Went a bit heavy on chest, 295 on bench today wanted to do more but eased up.

Chest -

• Pec Dec warm up - 2 sets
  
• Incline DB Press - 4 sets
  
• Bench Press - 6 sets
  
• Low pulley cable crossover - 4 sets
  
• Pec Dec (heavy) - 3 sets
  

Calves -

• Donkey raise machine - 4 sets
  
• Seated Calf raise - 4 sets
  
  

Wow time is cruising!!  40 days until the show and the time crunch is on!  Down to 201.6lbs from 204, have slowly been weening myself from the xtra carbs and calories.  the next 3 weeks will be intense, cardio coming into play now and entering more of a carb depleting  phase. Workouts going well, loving the NO Xplode/Con Cret stack.  Hit Back, Tris, and did a little ham work this AM as well.

Triceps-

• Cable Pressdown 2 sets
  
• Lying db extensions 3 sets
  
• bench dips 4 sets
  
• rope pressdowns 4 sets
  
• reverse grip pressdowns 5 sets
  

Back -

• Lat Pulls  2 sets
  
• BB Row  5 sets
  
• Seated cable row 4 sets
  
• High pulley rope pulldown  4 sets
  
• Close grip pulldowns 4 sets
  

Hams -

• Lying leg curl 5 sets
  
  

Crazy combo for workout today, but that's what its about...just keeping things interesting and effective! Working out legs twice a week as they are lagging a bit. Here is what went down this morning!!

Biceps:

• Rope curl 2 sets
  
• Seated BB curl 3 sets
  
• DB Concentration 3 Sets
  
• DB Curls 4 Sets
  
• High Pulley Cable Curls 4 Sets
  
• Two sets of BB 21's
  

Quads:

• Leg Ext 2 sets (light)
  
  
• Leg Press 4 sets
  
• DB Front Squats 4 sets
  
• Leg Ext 4 sets (heavy)
  
  

Had an awesome workout late Saturday afternoon. pressed 100lb dumbbells for 5 reps...everything else went awesome as well,but this was a high point for me and had to write about it!

Supps are here, diet dialing in, workouts going well time to cut down and maintain.  Started Con-Cret last night and did legs...gonna give it a few more days before I make any comments on it.  Will be stacking it with the other supps listed on my bodyspace. Contest(s) in April, getting very excited, just want to have fun and try to strut it all on stage!

Workouts, diet and supps all coming together to produce some pretty awesome gains.  Loving the addition of Size On and the Multi.  Strength is climbing back to where it once was and looking to surpass the old!  Feeling healthy and in control!

Can I say how awesome it is to have an awesome workout partner to challenge and motivate you, one who can keep up with you!?  Phenomenal.  Looking forward to the week ahead, supps stocked, NO on the way, diet getting tuned up, gains on the horizon!  Had a killer arm workout on Friday, they still hurt....

Looking forward to posting my workouts, supplement successes, and general thoughts on here as I continue to persue a lifetime of fitness.

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