I'm back into bone crushing working out, its a good thing because I
was slacking there for a bit, oh well it happens to the best of us
(snicker).

My pworkout partner got back from his juant to Israel, he was ther 5
weeks vacationing, during the war, a brave or foolish soul, depends
upon your perspective I uess. Any how he's back and wants to get in
his all time best shape for his 42nd birthday. He promises that I
can beat his a.. and he won't complain, sounds like a plan to me, I
don't mind playing the executioner.

His goal is to get ripped as well as build muscle, so i will be
putting him through a 12 week phase of hell on earth, if he finds
his way out he will emerge a champion, if not, oh well I warned him
right.

He bascially will be following what I currently do with my training,
2-3 times a week, 3 way muscle group split, brief and intensive
weight training. He will also add calasthenics on 1-2 days that he
does'nt train with heavy weights, not to failure to burn extra
calories and prime glycogen uptake (high rep, mid volume training
stimulates optimal glycogen uptake: i.e. fuller looking muscles).

Also added in will be interval cardiovascular exercise or light
boxing work, aprox two times a week. So he will be doing a lot of
work, of course this will be adjusted from week to week, depending
on his performance.

Diet wise, he's going to be eating crackers and cheese, only messing
with you, actually, he's going to follow a ratio of 35% protien, 50%
carbs, and 15% fat, aproximately anyway.

Today we trained back and chest, he went first today and completed
the following workout in around 30 minutes.

Incline smith chest press (emphasis on 4 sec negative)
warmups 95x10, 135 x 6, 185 x 2
workset 225 x 4+3forced drop to 135 with me pushing down on the
negative portion of the rep, taken to failure and dropped to 95lbs
with me pushing on negative portion, plus static holds, to failure

immediately went to pek dek flyes
185lbs x 2 reps drop to 165lbs for more drop to 120lbs me pushing on
negative portion of rep to failure

immediately went to cybex chest press with seat high and butt
forward (simulates decline chest press)
165lbs to failure drop to 120lbs to failure

at this point his chest was swollen, and exhuasted
rest aprox 3 minutes

reverse grip lat pulldowns
warmups 90lbs x 10, 120 x 3
work set 180 x 3 plus 3 forced drop to 135 to failure drop to 90lbs
to failure

immediately went to straight arm pushdowns 150lbs to failure drop to
100lbs to failure (pushed down on last few negatives)

immediately went to seated row with 120lbs taken to failure with a
few forced reps

(his lats and mid back were fully worked)

2 mins rest or so

Cybex shoulder press machine shrugs with whole stack plus me pushing
down aprox. 10 to failure

He did quiet well considering that he had a five week layoff from
training, his strength was around 90 percent of what it had been
before he went on vacation, the only thing that was down was his
endurance and muscle fullness which tend to easily recover, and only
takes a week at the most.