Training for Saturday May 17…

My current training split is divided up like this:

Workout 1:
chest, shoulders, and triceps

Workout 2:
back and biceps

Workout 3:
legs and abs

But a little over a week ago I pulled the muscle in my left quad during a leg workout and I’ve been taking it easy by not doing any hard direct leg training (other then cardio).

It is improving, but it is still not 100% so I’m just going to let it rest up before attempting a leg workout. As long as I can still do cardio it’s no big deal this close to the show, as leg size is not a major problem for me.

So for today’s workout I was scheduled to train legs, but I trained back and biceps instead to let my quad heal up.

I warmed up with 10 minutes on the rowing machine.



This is my favourite warm up exercise because it moves all the major muscle groups and gets the blood flowing. I start most of my weight training workouts with at least 5-10 minutes on the rower.

Then I moved on to my back workout…

Hammer Strength Chest Supported Rows:
Worked up to 2 sets of 6 reps with 325 lbs.

Hammer Strength Pull Downs:
worked up to 2 sets of 6 reps with 235 lbs.

V-Bar Lat Pull Downs:
worked up to 2 sets of 10 with 170 lbs.

1 Arm Rear Delt Cable Flyes:
worked up to 2 sets of 6 reps with 45 lbs.

Then I moved on to training biceps and did:

ez barbell curls:
worked up to 2 sets of 6 reps with 110 lbs.

Hammer Strength Seated Curl Machine:
worked up to 2 sets of 6 reps with 130 lbs.

Finished off with a relaxing 20 minutes in the tanning bed and headed home.

Here is a quick video clip practicing my posing after a workout…
I know having the toilets in the back ground is not very appealing LOL
but that’s where the mirror is in the locker room so there’s not much I can do about it…