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Getting my Regimen in Order

Colton Leonard
May 06, 09

Well, starting off this week has been pretty rough. I am currently about ten weeks out from stepping on stage this summer in Flordia. Anyone who has competed knows that trying to balance a normal life with work and/or school can really complicate things. However, I am making it and staying tight on my diet, its all about the diet…

Yesterday I had a great chest and shoulder work out. I have found that I grow best when I hit chest and shoulders two times a week. The way I split it up is as follows:

Monday - I train heavy chest, and light shoulders. Just a few side raises and maybe some up right rows to get a good pump in.

Thursday – I train heavy shoulders then some light chest.

My work out yesterday went like this:

  • Barbell incline press; 5 sets of 15, 12, 12, 10, 6 w/ a drop set
  • Dumbbell bench press; 3 sets of 12, 8, 8
  • Superset w/ Cable cross overs; 3 sets of 15 increasing weight each set
  • Free weight Dips; 4 sets of Body weight to failure each set
  • Dumbbell side raises; 4 sets of 15
  • Superset w/ Barbell side raises; 4 sets of 12

Its legs tonight, I love to train legs! Go heavy or go Home!

Until next time,
Colton “The Castle” Leonard

“The Price of Excellence is Discipline; The Cost of Mediocrity is Disappointment”