B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here.  Again, I worked my way up to 630 lbs for a moderately taxing set. 

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - Finished my last set with a pair of 120’s in my hands.

D) Standing Calf Raise (3 x 10-15)  I was running out of time, so I only got two sets in.  I was aiming for 3.  I kept the reps high, but still made sure that I got a full stretch and a full contraction…holding each for a full second count.  I used 300 lbs for all sets.

Tomorrow - Just Cardio!

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)
A1) Hanging Leg Raise
A2) Standard Floor Crunches
A3) Ab Bench Crunch

I did 4 total rounds again but this time I really stretched the reps out to 20-30.  As each round ticked by, I was getting my usual less and less reps.  Obviously through fatigue.  I pretty much go non-stop straight through.  On abs, I normally concentrate very hard on my breathing and the contraction.  This time, I focused on power and speed of contraction…just to get a different feel. 

Shoulders
A) Seated Barbell Press (5 x 8-10 pyramiding weight) - I stayed with the seated barbell version.  This is my strongest version…BY FAR!   The first 3 sets were warm-ups and acclimation.

B) Upright Rows (3 x 10-12 pyramiding weight) - I use the E-Z curl bar for this as I find it is less torque on my wrists.  I started with an easy set of 75 pounds and worked my way up to 95.

C) Side Lateral Raises - I did 2 sets of 12 with moderate weight to cap off the delts (both with the 35’s this week).  This exercise I am super strict on and hold the top contracted position for a 1 second count. 

Triceps
A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip.  I started at 95 and worked my way up to a hard set with 115 for 10 reps.

B) Pushdowns (2 x 8-10) - I did my both sets with 110 lbs.  I hit failure right at 10 reps on the first set, so I opted not to take it up.  I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I really LOVE this movement!  I did both sets at 80, hitting 10 reps on both sets.

Tomorrow - LEGS!!!

B) Incline Dumbbell Press (3 x 6-10) - Two things to note here: 1) If I start with a barbell press movement, I will do a dumbbell press next. And 2) If I use the flat bench for the first movement then I pick the incline for part two and vice versa.  I did a traditional pyramid of 100 lbs for 10 reps, 115 for 8, and 125 for 6.

C) Flat Bench Flyes (3 x 8-10) - If you have been following for the past few weeks you know I like to use the same angle as movement number one.  I pyramid weight here, starting really light on the first set to get the stretch going, a moderately heavy second set, then an all-out last set.

D) Cable Flyes (2 x 10-12) - For the most part, the angle of this movement stays pretty much the same.  When I originally wrote this program out, I was going to do either the Flye Machine or Cable Crossover as my final chest movement.  The Cable Crossover would be the preferred as there is more freedom of movement when compared to the Flye Machine.  I decided to take this one step further and do them lying on a bench.  The regular standing version allows for a lot of movement and leverage advantages because your body can free float around.  When locked into position by laying on the bench, there is no way to cheat it through.  And it was worth it!  My chest feels great after.

Biceps
E) EZ Curls (5 x 6-10) - The first 3 sets are just warm-ups and acclimation…then it is all out for 2 sets!  I worked up to 125 lbs.

F) Incline Dumbbell Curls (2-3 x 6-8) - This week I worked up to 45 pounds on the last set.  Another thing I do here is start fairly steep (about 70-75% angle) and then drop the bench a notch with each set.  This allows my shoulder/biceps tie-in to get acclimated to the movement.

G) Spider Curls (1 x maximum) - Those who don’t know what this is, it’s just standing on the opposite end of the preacher bench and doing your curls while the arms hang over the steep side.  This allows peak contraction at the top of each rep which, by the way, is what I am focused on here.

See you next week for WEEK 4 - The final week before we switch it up again!

It is very easy to get out of your routine and structure.  Okay…so it happens!  It is what you do before and what you do after that really will matter.  If you are a person that once one tire goes flat you figure, "Screw it!  I am going to flatten the other three!", then you are doomed.

I had a couple of bad days.  I don’t like anymore than any of you do.  But I am not going to sabotage myself by jumping off the wagon. I put it behind me and get back to business.  And that started Friday morning with some healthy eating and a great workout!

Back

A) Pulldowns (5-6 sets x 6-10 reps) - These were done standard overhand style with a semi-wide grip.  The first 3 sets were just warm-ups.  The last set was to all out failure!  Today I did warm-up set of 10, 8, and 6.  Then I did 3 worksets of 8-10, 6-8, and 4-6.  I started at 100 pounds and worked my way up in 20 lb jumps to 200 for a solid set of 6.  I used wrist straps this time and it made staying in good form much easier.

B) Wide-grip Low Cable Row (3 x 8-10) - I used the heavier machine (with the extra drag to the pulley) in the gym again today.  I used 180 for a 2 sets of 8.

C) One Arm Dumbbell Rows (2 x 6-8) - First set was with 110 for a set of 8 and the second set was with 120 for 7.

D1) Hyperextensions (2 x 15-20) -   I used my bodyweight only today and aimed for high reps.  I am very conscious of holding the top contracted position on these for a solid 1-second count…squeezing my glutes very hard.  I don’t pivot from the waistline on these.  I pivot from the hips.  More like a Romanian Deadlift, keeping my chest up and out and concentrating on pushing my sternum towards the floor.
 stagger-setted with
D2) Dumbbell Shrugs (2 x 6-10) - I used a pair of 120 lbs dumbbells on both sets today. Again, I am very conscious of form.  I drop my shoulder very far down.  I only initiate the movement with my traps…not legs and body momentum.  AND I make sure to hold that top contracted position for a full 1-second count.

Saturday - Chest and Biceps!  See it first on my blog at www.jamescipriani.com as well as get notes on my diet, supplement use, and cardio.

Legs
A) Squat (6 sets x 5-8 reps pyramiding my weight up) - Here I start light and work up across the seven sets to a near maximum effort.  The progression was 135, 185, 225, 275, 315, and finally 345.  I killed the 345 for and full 8 reps!  Best squat day in a very long time.  I think I might have been hungry to do them after not doing them for so long.  Plus, my lower back is feeling pretty good again.

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here.  Again, I worked my way up to 630 lbs for a moderately taxing set. 

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - Being that my energy was at a max today, I was able to hit these pretty hard.  Finished my last set with a pair of 120’s in my hands.

D) Standing Calf Raise (2 x 10-15)  I was running out of time, so I only got two sets in.  I was aiming for 3.  I kept the reps high, but still made sure that I got a full stretch and a full contraction…holding each for a full second count.

This was BY FAR the best leg day of this phase.

Tomorrow - REST! 

I will be hitting the gym early Thanksgiving morning to train my Back.  See you then!

Be sure to read more of my blogs and articles at www.jamescipriani.com

I did 4 total rounds again hitting each set for 8-15 reps.  As each round ticked by, I was getting less and less reps.  Obviously through fatigue.  I pretty much go non-stop straight through.  On abs, I concentrate very hard on my breathing and the contraction.  Anyone can just shuffle out reps rapidly.  Abs, more than any other muscle group, concentrating on the feel and the contraction is imperative! Hanging Leg Raises were done with AbOriginals (O-shaped straps that you rest your triceps in while in the hanging position). The Ab Bench is a machine popularized by Jonathan Lawson and Steve Holman.  You can find out more on this at Homegym.com.

Shoulders
A) Seated Barbell Press (5 x 8-10 pyramiding weight) - Staying with the press as my first movement, I switch the variety of it up again and went for the barbell version.  This is my strongest version…BY FAR!   The first 3 sets were warm-ups and acclimation.  I started at 135 lbs and worked my way up to 235 lbs for a set of 9.

B) Upright Rows (3 x 10-12 pyramiding weight) - I use the E-Z curl bar for this as I find it is less torque on my wrists.  I started with an easy set of 75 pounds and worked my way up to 95.

C) Side Lateral Raises - I did 2 sets of 12 with moderate weight to cap off the delts (both with the 35’s this week).  This exercise I am super strict on and hold the top contracted position for a 1 second count.

Triceps
A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip.  I started at 95 and worked my way up to a hard set with 115 for 10 reps.

B) Pushdowns (2 x 8-10) - I did my both sets with 110 lbs.  I hit failure right at 10 reps on the first set, so I opted not to take it up.  I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I really LOVE this movement!  I did both sets at 80, hitting 10 reps on both sets.

Tomorrow - LEGS!!!

I also updated my Diet, Cardio, and Supplement page.  You can see that by going to www.jamescipriani.com  So be sure to check out the progression there, as well.

A) Pulldowns (5-6 sets x 6-10 reps) - These are done standard overhand style with a semi-wide grip.  The first 3 sets were just warm-ups.  The last set was to all out failure!  Today I did warm-up set of 10, 8, and 6.  Then I did 3 worksets of 8-10, 6-8, and 4-6.  I started at 100 pounds and worked my way up in 20 lb jumps to 200 for a solid set of 6.  I think for this last set I should strap up next time.

B) Wide-grip Low Cable Row (3 x 8-10) - We have 2 different pulldown/row stations in my gym.  One is definitely heavier than the other.  The only explanation for it would be the drag of the rods and pulley.  I used the heavier one today, whcih usually accounts for about a 10% difference in weight used.  I started at 160 and went up to 180 for a 2 sets of 8.

C) Closegrip T-bar Row (2 x 6-8) - I normally hit 1-arm Dumbbell Rows here.  But this was a time I wanted some variety.  I did want to stay with a movement that had my palms in a neutral position.  My other options were the Hammer Strength Iso-Row or even a V-bar Pulldown.  I opted for the T-bar gripping the close, palms in handles and worked my way up to 125 lbs.  This was a little awkward.  I usually take a standard bentrow grip on here and can usually handle 180 lbs pretty standardly.  Where the close, v-handle is makes it an uneasy leverage and hard to balance.

D1) Hyperextensions (2 x 15-20) -   I used my bodyweight only today and aimed for high reps.  I am very conscious of holding the top contracted position on these for a solid 1-second count…squeezing my glutes very hard.  I don’t pivot from the waistline on these.  I pivot from the hips.  More like a Romanian Deadlift, keeping my chest up and out and concentrating on pushing my sternum towards the floor.
 stagger-setted with
D2) Dumbbell Shrugs (2 x 6-10) - I worked up to a pair of 125 lbs dumbbells. Again, I am very conscious of form.  I drop my shoulder very far down.  I only initiate the movement with my traps…not legs and body momentum.  AND I make sure to hold that top contracted position for a full 1-second count.

Tomorrow - Chest and Biceps!  Read it first at www.jamescipriani.com

Training blog is always posted first on my personal website: www.jamescipriani.com

Legs
A) Smith Machine Squat (7 sets x 5-8 reps pyramiding my weight up) - I haven’t done these in years!  I normally stay far away from the Smith Machine (most machines, for that matter) but the Squat racks were all taken again and I felt like I needed some other variety other than the Hack Squat or the many variations of deadlifts.  I figured if Smith Machine Squats were good enough for Dorian to build his monster quads, they were good enough for little ole me.  The first 4-5 sets were warm-ups and acclimation.  The last 2  are really where I hit it.  Squats I usually don’t go to complete failure on…but I work!

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here.  Again, nothing too intense today due to my energy.  But it was still hard.  I worked my way up to 630 lbs for a moderately taxing set.  Although my reps are fairly high, I plan to have an occasional foray down into the 8-rep zone.

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - I was really feeling the drain here.  I only did 2 sets with 105 lb dumbbells.  Quite frankly, I didn’t want to balance anything and I was probably better getting off of my feet.  So I finished with the following:

D1) Leg Extesions (2 x 8-12)
stagger-setted with
D2) Leg Curls (2 x 8-12)

Overall, it was a very good workout for considering how I felt.  I used more weight in the Leg Press and Stiff-leg, I added a super-set at the end of the workout, and I got to squat with a little different variety then I am accustomed to.  All of this equals progression and stimulus.

Tomorrow - REST!  Back on Thursday.  See you then!

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)
A1) Hanging Leg Raise
A2) Standard Floor Crunches
A3) Ab Bench Crunch

I did 4 total rounds again hitting each set for 8-15 reps.  As each round ticked by, I was getting less and less reps.  Obviously through fatigue.  I pretty much go non-stop straight through.  On abs, I concentrate very hard on my breathing and the contraction.  Anyone can just shuffle out reps rapidly.  Abs, more than any other muscle group, concentrating on the feel and the contraction is imperative! Hanging Leg Raises were done with AbOriginals (O-shaped straps that you rest your triceps in while in the hanging position). The Ab Bench is a machine popularized by Jonathan Lawson and Steve Holman.  You can find out more on this at Homegym.com.

Shoulders
A) Seated Dumbbell Press (5 x 8-10 pyramiding weight) - This week I did these a little differently.  I added a twist…literally.  I start with the palms in (neutral position) and rotate them forward as I press the weight up and reverse the motion on the way down.  It’s pretty much half of an Arnold Press.  The first 3 sets were warm-ups and acclimation.  I really didn’t hit failure until the last set.   Because of the switch in pressing style, I went a little lighter than last week. I started at 45’s and worked my way up to 85 lb dumbbells for a set of 9.

B) Upright Rows (3 x 10-12 pyramiding weight) - I used the E-Z curl bar for this as I find it is less torque on my wrists.  I started with an easy set of 75 pounds and then went straight to 95.  I didn’t think I could hit a second set at that weight, so I went back down for my last set to 85 for a full set of 12.

C) Side Lateral Raises - I did 2 sets of 12 with moderate weight to cap off the delts (30 and 35’s).  This exercise I am super strict on and hold the top contracted position for a 1 second count.  I made a note to take this up, but I didn’t feel ready this week.  I thought with the first two exercises being a little harder I would be a little fatigued.  I could still use more weight.  Next week definitely.

Triceps
A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip.  I started at 95 and worked my way up to a hard set with 115 for 9 reps.

B) Pushdowns (2 x 8-10) - I did my first set with 100 and second set was with 110.  I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I liked this movement last week so I did it again.  I did both sets at 80, hitting 9 reps on the first set and 8 on the last.

Tomorrow - LEGS!!!  Read about it first at www.jamescipriani.com