Routine C
Legs

Leg ext/warms1X90 working3X305x2,305/180 reps14,14,12/11
Front squat/warms3X95 working3X,D185,205,215/135 reps10,7,6/10
Stiff leg DB/warms2X60,70 working3X,D100,110,120/70 reps12,12,12/6
Sumo DB/warms1X50 working3X85 reps10,10,12
Calf raise/warms2X80,100 working3X220,240,260 reps25

not to bad of a workout tonight just got busted up with
a shortness of breath, it happens every once and awhile
i feel out of breath from the very first rep, hearts not racing
or anything just feel as if im getting no oxygen. so that held
me back alittle witch was annoying especially being my last
leg day for routine C did 10 mins incline walk too

Routine C
Back & shoulders

Pullups/working4X failure
Seated cable row/warms2X90 working3X,D190,200,210/120 
reps10,9,9/12
1 arm DB row/warms1X60 working2X100,100/60/30 reps12,12/12/12
DB stand press/warms2X35 working3X,D60,60,65/35 reps8,8,8/11
Side ups/working3X15x2,15/10/5 reps15,15,15/12/12

felt pretty good tonight once i got moving, got into
a good rhythm and had a nice workout, im totally in
love with them side ups they blasted my shoulders
and blew them up something fierce. did 10 mins
incline walk too

Routine C
Chest & arms

Flat DB press/warms3X50 working3X100,100,110/50 reps9,9,5/10
In DB press/warms1X50 working3X90,90,95/50 reps9,10,8/6
Flat DB fly/working3X45x2,45/25 reps12,12,12/12
In DB curl/warms2X25 working2X,D50,50/25 reps7,6/12
Bar ext/warm2X45 working2X,D75,75/55 reps12,12/11
Con curl(ss)/working3X35,40x2 reps12,10,10
DB KB(ss)/working3X15 reps12

wooo paying for all that Christmas food today at the gym
felt alittle sluggish but other wise had a good solid pump
and tried to push it. did flat with legs up, did 10 mins
incline walk too

Routine C
Legs

Leg ext/warms1X90 working3X305x2,305/180 reps15,13,12/11
Front squat/warms3X95 working3X,D145,185,205/135 reps12,10,8/12
Stiff leg DB/warms2X60 working3X,D100,130,130/60 reps12,12,12/12
Sumo DB/warms1X50 working3X80x2,90 reps12
Calf raise/warms2X60,80 working2X200,220,220 reps25,20,20

had a nice clean and solid workout this morning, did front
squats out of the smith machine today did the calfs on a machine
like leg press, did 10 mins incline walk too

Routine C
Back & shoulders

Pullups/working4X failure
Seated cable row/warms2X90 working3X,D180,200,210/120
reps12,11,8/15
1 arm DB row/warms1X60 working2X100,100/60 reps11,11/12
DB stand press/warms2X30 working3X,D50,55,60/30 reps10,10,10/12
Side ups/working3X10,15,15/7 reps15,12,12/15

had a nice good and solid workout tonight had some
good power in the tank tonight to attack this routine
getting a bit more comfortable with the DB push press
had better form and flow with it tonight so could grab
up a bit more weight. and love the side ups wanted to
do 10 sets of them. did 10 mins incline walk too

Routine C
Chest & arms

Flat DB press/warms3X55 working3X100,100,100/55 reps8,6,10/12
In DB press/warms1X50 working3X85,90,95/50 reps9,11,10/8
Flat DB fly/working3X45 reps12,11,12
In DB curl/warms2X20 working2X,D50,50/20 reps7,6/15
Bar ext or close press/warm2X45 working2X,D75,75/55
reps12,12/11
Con curl(ss)/working3X35,40x2 reps12,
DB KB(ss)/working3X15 reps12

felt good tonight had a nice solid pump in chest
and the arms put my feet up on the DB flats, did
10 mins incline walk too

Routine C
Legs

Leg ext/warms1X80 working3X305x2,305/160 reps13,15,11/9
Front squat/warms3X50,70,90 working3X,D160,200,210/115
reps12,9,6/15
Stiff leg DB/warms2X50 working3X,D100,130,130/60
reps12,10,12/8
Sumo DB/warms1X40 working3X75,80,85 reps12
Calf raise/warms2X40 working2X120,160,200reps25

felt pretty solid tonight and had a nice leg workout
did 10 mins incline walk too

Routine C
Back & shoulders

Pullups/working4X failure
Seated cable row/warms2X80,90 working3X,D140,170,200
reps15,15,12/15
1 arm DB row/warms1X60 working2X100,110/60 reps10,10/8
DB stand press/warms2X25,30 working3X,D55,50,50/30
reps6,10,10/15
Side ups/working3X40,45,50/20 reps12,12,10/15

enjoyed the new routine tonight back felt great and pumped
up, them standing DB push presses are gonna take a little
getting used too, but i liked them and got a nice burn
in my delts, got to get the form down a bit more so i can
slam so heavier weigh, not sure want the side ups are? so for
today just did single side laterals DB. did 10 mins incline walk too

Routine C
Chest & arms

Flat DB press/warms3X45,55x2 working3X100,120,110/55
reps11,4,8/12
In DB press/warms1X45 working3X80,90,95 reps13,11,9/11
Flat DB fly/working3X45 reps12,11,12
In DB curl/warms2X20 working2X,D50,50/20 reps5,7/12
Bar ext or close press/warm2X45 working2X,D75,80/45
reps12,10/10
Con curl(ss)/working3X30 reps13
DB KB(ss)/working3X20,15,15 reps12

digging the new routine had a nice workout and a sweet
pump can't wait to hit this routine up again did 10 mins
incline walk too

Routine C
Legs

Leg ext/warms1X80 working3X260,305,305/140 reps12,12,12/12
Front squat/warms3X50,70,90 working3X,D130,170,200/90reps15,10,6/15
Stiff leg DB/warms2X50 working3X,D80,100,130/70 reps12,15,9/15
Sumo DB/warms1X40 working3X70,80,80/50 reps12,12,12/
Calf raise/warms2X40 working2X80,120/60 reps25,25/15

like the new leg routine i love leg ext, they always
pump my quads up so fast and hard and gets them nice and
sore quick did front squats in smith machine and we don't
have the shrug bar so i used DB on the stiffs, and did calf
on a leg press type machine. did 10 mins incline walk too

RoutineB
Back and shoulders

Lat pulldown wide/warms3X110,130,150 working3X,D220,230,240/150
reps7,7,6/12
Deads bar/warms2X135,225 working3X315,405x2 reps25,7,5
Close pulldown/warms1X100 working2X170,180/100 reps12,11/12
Upright row/warms2X60 working3X,D100,110,110/60 reps10,8,8/10
Side lateral up/down/working3X25/30/35 reps5,5,failure

not a bad way to round out routine B, felt pretty strong
tonight once again the rep out deads killed me, i was spent
after i got threw with them, but pushed threw the rest or the routine
ready and excited to switch things up with routine C did 10 mins
incline walk and did uprights with DB

Routine B
Chest and arms

Slight incline Db press/warms3X50 working3X95,110,110/50
reps10,6,6/10
Chest dips chains/working4X 25lbs  failure
Flat bar X reps/working3X185x2,190/135 reps12,12,10/10
Barbell curl/warms2X65,75 working2,D115,115/75 reps6,6/15
Tri pressdown/warms2X70 working2,D,95,95/70 reps9,9/13
Rope curls(ss)/working3X80,85,90 reps12,12,12
Db ext(ss)/working3X60,65x2 reps12

felt pretty good tonight had some power and felt like i
moved everything clean and strong a good last routine B chest
day

12-12-10
Routine B
Legs

Leg press/warms4X240x3,320 working3X,D670,700,700/ 420/240
reps7,7,7/15/20
Stiff leg bar/warms3X105,125x2 working3X265,315,355/215
reps11,10,5/11
Squat/working3X220x2,250/180/90 reps15,15,15/12/15
Db leg curls/warms1X35 working3X50/35 reps12/9,8/8,8/8
Calf raises/warms2X220 working3X400x3 reps20

it is most true what they say you are what you eat
cuz i had a few cheat meals this weekend and i could feel
the draw backs from it yesterday trying to train legs
felt bloated and tired and worst of all weak! so did a
few more drops to try to up the intensity to make up for the
lack of weight did about 10 mins incline walk too

RoutineB
Back and shoulders

Lat pulldown wide/warms3X110,130,150 working3X,D210,220,230/150
reps7,7,7/10
Deads bar/warms2X135,225 working3X315,325,405 reps20,20,6
Close pulldown/warms1X100 working2X170,180/110 reps12,10/11
Upright row/warms2X60 working3X,D100,100,110 reps9,9,8/10
Side lateral up/down/working3X25/30/35 reps5,5,failure

holly cow, reping the deads was murder! thought my lungs and
heart where gonna bust, but loved it my buns are killer sore already
it hurt to sit down after i did them couldnt get over it, surprised
i was able to slam that many out, kick ass! they def drained me tho
was gased from there on out. still moved threw the rest of the routine
strong tho. had a great workout tonight great call with trying to rep
them out Joe! did 10 mins incline walk too

12-8-2010
Routine B
Chest and arms

Slight incline Db press/warms3X50 working3X95,100,110/50
reps10,6,6/12
Chest dips chains/working4X 25lbs  failure
Flat bar X reps/working3X185x2,190/135 reps12,12,12/12
Barbell curl/warms2X65 working2,D115,115/75 reps6,6/12
Tri pressdown/warms2X70 working2,D,90,90/70 reps7,8/10
Rope curls(ss)/working3X75,80,85 reps12,12,12
Db ext(ss)/working3X60,60,65 reps12

Put my legs up on the flat bar X reps, and used a different
bar on the tri pressdown also did 15 mins incline walk. felt
good and got my self up to grabbing some 110's witch i havent
gripped up on incline in quite awhile so i was loving on that
one

Routine B
Legs

Leg press/warms4X240x3,320 working3X,D665,715,750/435 reps9,7,6/18
Stiff leg bar/warms3X105,125x2 working3X305x2,350/225 reps10,9,8/10
Squat/working3X230x2,250/180 reps15,15,15/10
Db leg curls/warms1X30 working3X50/30 reps12/12
Calf raises/warms2X220 working3X425,445,445/245 reps20x2,20/20

felt pretty darn good tonight, moved the feet alittle on the leg
press and found a bit more of a sweet spot had a nicer feel in my
quads and felt more powerful threw the movement,so that was fun
especially since im not a huge fan of the press fell like im gonna
be crushed when i do them haha. stiffs went well as did the squats
Drop setted all three sets of Db leg curls cuz have a hard time
trying to hold heavier weights in my feet. Did squats in smith
rack and did donkeys for calfs. did 15 mins incline walk too

RoutineB
Back and shoulders

Lat pulldown wide/warms3X100,120,140 working3X,D210,220,220/160
reps8,7,7/10
Deads bar/warms2X135,225 working3X365,405.405 reps7,4,4
Close pulldown/warms1X90 working2X160,180/110 reps15,12/12
Upright row/warms2X60 working3X,D90,100,110/60 reps10,9,8/12
Side lateral up/down/working3X25/30/35 reps5,5,failure

felt real good tonight and moved a bit more weight
from last back and shoulder day lat pulldowns felt
smoother and more power and less pulling or yanking feel
deads where a bit better got that 405 up a few more times
grip slipped on the second set after two so had to rack it threw
me all off so quick regrip then went for 2 more, i feel as if its
more of a mental thing with them cuz when i hurt my back bad around a yr
ago it was deads with that 405 weight that i did it on, so hopefully next
back day i can just turn my brain off and bang that sissy weight around
and man up finally. did 10 mins on the elliptical too, o did upright rows
with DB's cuz my shoulder doesn't like it when i use the bar 

Routine B
Chest and arms

Slight incline Db press/warms3X45 working3X90,100,90/45 reps10,6,8/12
Chest dips chains/working4X 20lbs  failure
Flat bar X reps/working3X185x2,185/135 reps10,11,9/12
Barbell curl/warms2X65 working2,D115,115/75 reps5,5/12
Tri pressdown/warms2X70 working2,D,110,120/80 reps10,8/12
Rope curls(ss)/working3X70,75,80 reps12,12,12
Db ext(ss)/working3X60,60,65 reps12

Put my legs up on the flat bar X reps, had a little hiccup
on my third set of incline DB but besides that felt good and
banged out a nice workout

Routine B
Legs

Leg press/warms4X240x3,320 working3X,D650,690,735/420
reps8,8,6/12
Stiff leg bar/warms3X85x2,125 working3X215,275,325/215 
reps12,10,8/12
Squat/working3X200,220,250 reps15,15,15
Db leg curls/warms1X25 working3X40,50,60 reps12,12,7
Calf raises/warms2X200 working3X400,425,445/220 reps20x2,20/20

felt pretty solid tonight had a good strong and smooth
workout, enjoyed it tonight, did 15 mins incline walk too

RoutineB
Back and shoulders

Lat pulldown wide/warms3X100 working3X,D210,210,210/150
reps6,6,6/12
Deads bar/warms2X135,225 working3X335,365,405 reps8,5,2
Close pulldown/warms1X80 working2X140,160/90 reps12,12/12
Upright row/warms2X60 working3X,D80,90,100/60 reps11,10,9/12
Side lateral up/down/working3X25/30/35 reps5,5,failure

Felt pretty good tonight, strength was ok would have liked
to have a bit more power threw my exercises but enjoyed the
new routine and hoping to start to get some power back
on them deads. did 15 mins incline walk    

Routine B
Chest and arms

Slight incline Db press/warms3X45 working3X90,100,100/45
reps10,8,7/11
Chest dips chains/working4X failure
Flat bar X reps/working3X185,190, reps12,
Barbell curl/warms2X65 working2,D95,115/65 reps10,6/12
Tri pressdown/warms2X70 working2,D,110,120/70 reps10,10/12
Rope curls(ss)/working3X65,70,75 reps12,12,12
Db ext(ss)/working3X50,60,65 reps17,14,12

No chains so did weighted chest dips with 10lbs.
So pretty much chain chest dips. did 15 mins incline walk
too. felt pretty good tonight definitely much better
then yesterday!!

Routine B
Legs

Leg press/warms4X240,330 working3X600,645,690 reps10,10,8/12
Stiff leg bar/warms3X85,105 working3X175,215,245/175
reps12,7,12/12
Squat/working3X270,205,205 reps10,15,15
Db leg curls/warms1X15 working3X40,50,60 reps12,15,12
Calf raises/warms2X200 working3X400 reps20

felt like death tonight still getting over the food
poison or what ever i had, was a rough time getting
threw the workout prob should have taken another day to
recover but what ever. moved threw half decent really died
out when i got around to the squats did them in the smith
machine first set was a sloppy 10 so dropped the weight down
fro the last two. hope to be feeling a bit closer to 100% tomorrow
did donkeys for calfs

Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X260,270,300/180
reps7,7,5/11
T bar row/warms2X150, working3X,255,255,270/185 reps10,8,10/10
Db deads/warms1X75working2X130 reps18,20
Db press/warms/2X40 working3X75,80,80/40 reps10,6,6/6
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt pretty darn good considering had to wake up
and head in early to get this work out in before
the gym closed at 12. died out a bit in the T bar
rows but got my second wind in the deads and finished
threw the rest stronger then before, did 20 mins incline walk
too

Routine A
Chest and arms

Flat bar press/warms4X135 working3X245,250,255/185 reps6,5,6/9
Slight In Db press/warms1X40 working3X90,90,90/40 reps11,9,8/14
In Db fly/warms1X25 working2X40,40/25 reps15,15/15
Cable curls/warms2X50 working2X100,100/50 reps8, 8/15
Rope pressdown/warms2X60 working2X90,100/65 reps15,12/12
Hammer curl(ss)/working3X45,50,55/25 reps12,12,10/11
Dips(ss)/working3X failure

had a good strong workout tonight
felt great and strong pushed some higher
numbers got a great pump in chest and arms
did 15 mins incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X260,305,305/100 reps15,12,12/12
Squat/warms3X100 working3X350, 370,400/280 reps10,7,6/9
Leg curl/warms2X70 working3X160,180,200/100 reps12,12,9,/16
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X220 working3X400,400,425/125 reps20

felt great tonight went deeper like i had wanted on
the squats and had better form and got some nice painful
glory in them puppys thanks to it and some pushing
by my cousin. got to up that weight a bit more tho
to make it harder on my self and keep in that 3-6 rep range
did 20 mins incline walk too

Routine A
Back and shoulders

Lat pulldown underhand/warms3X90 working3X240,260,270/180reps8,7,6/10
T bar row/warms2X150, working3X,255,280,280/185 reps10,8,8/15
Db deads/warms1X70 working2X130 reps16,16
Db press/warms/2X40 working3X65,70,70/40 reps11,10,10/10
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

had a good strong night tonight back felt
solid and kept asking for more abuse, shoulders
pumped up nicely as well and felt strong threw
the DB presses did 10 mins incline walk too

Routine A
Chest and arms

Flat bar press/warms4X85,85,125,125 working3X245, reps5,6,6
Slight In Db press/warms1X40 working3X85,85,90/40 reps10,11, 10/16
In Db fly/warms1X25 working2X40 reps15,12
Cable curls/warms2X50 working2X100,100/40 reps8, 8/15
Rope pressdown/warms2X55 working2X85,90/50 reps12, 12/15
Hammer curl(ss)/working3X45,45, 50/20 reps12,12, 12/15
Dips(ss)/working3X failure

felt good and strong once i got the blood pumping
chest blew up and arms where pumped and still feeling
tight. did 15 mins incline walk too

Routine A
Legs

Leg extensions/warms1X90 working3X260,305,305 reps15,12,12
Squat/warms3X100 working3X,D360/280, 380/280, 380/280/230/190
reps8/10, 6/10, 7/12/12/4
Leg curl/warms2X70 working3X,D180/80, 200/100,
reps7/15, 7/15, 6/15/15
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X200 working3X400,425,425 reps20

had a nice leg routine got a little off point
talking to some buddys about training and dieting
and stuff but pushed hard and im feeling my legs all
sore already. tried to focus on going a bit deeper on
my smith machine squats tonight cuz i always start
cutting short on them when i up the weight, im
paranoid that i wont be able to make it back up
i think its more a mental thing then an actual weight being
to heavy to push up.

Routine A
Back and shoulders

Lat pulldown underhand/warms3X90 working3X,D230/180, 250/180/90
reps9/10, 7/10, 6/9/10
T bar row/warms2X115 working3X,D245/120, 255/145, 265/170
reps9/15, 9/15, 9/15
Db deads/warms1X70 working2X130 reps14,16
Db press/warms/2X40 working3X,D65/40, 70/40  reps10/8, 9/7, 9/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt good and solid tonight nice pump in
the back and shoulders did 15 mins incline walk too

Routine A
Chest and arms

Flat bar press/warms4X125 working3X245, reps5,6,6
Slight In Db press/warms1X40 working3X80,85,85 reps11,9,10
In Db fly/warms1X25 working2X40 reps15
Cable curls/warms2X50 working2X100 reps8
Rope pressdown/warms2X55 working2X85,90 reps12
Hammer curl(ss)/working3X40,40,45 reps12
Dips(ss)/working3X failure

felt pretty solid tonight got a nice pump all around
and had a good work out did 15 mins incline walk too

Routine A
Legs

Leg extensions/warms1X90 working3X260,305,305 reps12,10,10
Squat/warms3X100 working3X,D350/240, 390/280, 430/280/190
reps8/10, 6/10, 3/10/10
Leg curl/warms2X70 working3X,D160/70, 180/80, 200/100/50
reps7/15, 7/15, 6/15/15
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X200 working3X400,425,425 reps20

felt pretty good and strong for the most part tonight
hit up donkeys for the calfs and did the squats in the
machine. did 15 mins incline walk too

Routine A
Back and shoulders

Lat pulldown underhand/warms3X90 working3X,D230/180, 240/180,
245/180/90 reps7/8, 6/8, 5/8/10
T bar row/warms2X115 working3X,D220/135, 230/135, 250/135
reps10/12, 10/15, 10/12
Db deads/warms1X70 working2X130 reps13,14
Db press/warms/2X40 working3X,D65/40 reps6/9, 8/7, 10/10
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt good and strong tonight and powered
threw everything did 10 mins incline walk too

Routine A
Chest and arms

Flat bar press/warms4X125 working3X245, reps5
Slight In Db press/warms1X40 working3X80,85,85 reps10,8,7
In Db fly/warms1X20 working2X35,40 reps15,13
Cable curls/warms2X50 working2X90,100 reps10,8
Rope pressdown/warms2X45 working2X80,85 reps12,11
Hammer curl(ss)/working3X40,40,45 reps12
Dips(ss)/working3X failure

had a nice workout and a great pump
liked this routine and everything flowed nicely
did my cable curls laying on the lat pull bench to
keep from swinging did 15 mins incline walk

Routine A
Legs

Leg extensions/warms1X80 working3X260,285,305 reps15,12,10
Squat/warms3X100 working3X,D350/190, 370/280, 420/330/190 reps5/10, 5/8, 3/7/8
Leg curl/warms2X30,60 working3X,D140/70, 160/80, 180/100 reps6/12, 6/12, 6/12
Bar lunges/warms1X85 working2X125, reps10
Calf raise/warms2X200 working3X400,400,425 reps20

felt pretty good tonight off to a good start
with the new routine did squats in smith machine
did donkeys for calfs and did 15 mins incline walk

Routine A
Shoulders and bis

Seated bar press/warms3X105 working3X155 reps8,9,8
Seated side laterals/warms1X15 working3X25,30,30 reps12,10,10
Front raise ss/warms1X10 working3X20 reps10
Rear bench row/warms1X20 working3X30 reps12
Bar curl (up against wall)/warms2X60 working3X100,110,115 reps10,8,6
Rope curl/warms/1X70 working3X110,130,140 reps12,9,9
Con curl/working3X30,40,50 reps15,15,12

started off feeling a bit weak but got moving and
had a nice workout, and a real nice pump in my bis
did 15 mins incline walk too

Routine A
Back and hammies

Lat pulldown wide/warms3X110
Working3X200 Reps9
Deads/warms2X135 Working3X275,315,355 Reps8,12,6
Bench row /warms1X60 Working3X100 Reps9,10,10
Seated row/working3X160,170,180  Reps12,10,10
Leg curls lying/warms2X80,90 Working3X130,130,140 Reps10,11,14
Single leg curl/working3X30,30,40 Reps12

felt pretty good tonight a bit weaker then i would
have liked but push to lift what i could lift
got a nice pump and did 15 mins incline walk

Routine A
chest and tris

In DB press/warms3X40 Working3X85,95 Reps11,7,6
Flat bar(legs up)/warms2X135 Working2X205,215 Reps8,7
Chest dips/Working4X Failure
Rack push ups/Working2X Failure
Tri press/warms2X70,90 Working3X150,195 Reps16,12,12
DB ext/warms1X40Working2X55,60 Reps12,12
1 arm under handWorking3X40 Reps12

felt good and solid tonight, chest and tris pumped
up something crazy i did 2 scoops of all out tonight
combo of that and the more carbs im guessing is what
made the killer pump happen. did 15 mins incline walk
last night and only had time for 10 mins tonight

Routine A
Quads and calfs

Leg ext/warm2X100,120 working2X260,285 reps12
Front squat/warms2X80 working4X150,190,200,200 reps12,10,8,8
Sumo squat/warms1X100 working3X200,300,325 reps12,10,10
Split squat/working3X100,120,160 reps12
Calf single/working5X35 reps20

did all the squats in smith machine, legs felt good
and strong tonight, the two days of rest and stuffing
my self prob helped fuel that fact, i have a feeling
there gonna be really sore the next few days

Routine C
Shoulders and bis

Db press/warms3X40 working3X65,65,70 reps9,8,9
1 arm cable lateral/warms2X15 working3X35,40,40 reps12,
Seated rear delts/warms1X15 working2X25,30 reps18
Upright row/warms1X65 working2X95,100 reps12
Hammer curls/warms2X25 working3X50 reps7,7,8
Close curl/warms1X60 working3X100 reps12
1 arm cable curl/working3X30,35,40 reps15,

felt good tonight shoulders looked good and felt good
and got a nice hard pump in my bis too

Routine C
Back and hammies

Pull ups/working4X failure
Bent over rows/warms2X95,135 working3X205,225,245 reps10,9,9
Rope pulldown/warms1X60 working3X90,100,110 reps11,10,8
Straight arm pulldown/working3X75,85,95 reps15
Stiff led deads/working3X155,175,195 reps15,
Db leg curl/warms2X25 working3X45,50,50 reps15,18,18

felt pretty good tonight once i got moving, all out got
me to lift a bit heavier and a few more reps yet again!
did 20 mins incline walk too

Routine C
Chest and tris

Flat Db press/warms3X50 working3X85,90,95 reps10,9,8
In Db press/warms2X40 working2X75,85 reps12,8
Flat bar chains/warms1X135 working2X195,215 reps10,11
In fly/working2X35,40 reps18,16
Close press/warms2X80 working3X 120, 130,140 reps12,12,10
Rev pressdown/warms1X60 working3X100,110,120 reps15,15,12
1arm rope press/working4X20,25,30,35 reps15

felt good and solid tonight and strong chest blew up
and had a nice feel in my tris. got your all out yesterday
in the mail and im gonna have to say that fueled me to lift
heavier tonight and more reps on everything from last chest
day. made my skin turn red and felt on fire for prob 20 mins
or so after i took it but id say its what got me hitting heavier
and longer i would have liked to bang out more sets on pretty much
all the chest exercises tonight. looks like its another home run
with the all out Joe! congrads!  did 20 mins or incline walk too

Routine C
Quads and calfs

Leg press/warms3X330 working4X600,600,625,650 reps10
Squat/warms2X100 working3X330,350,370 reps8
Leg ext/working3X260 reps10
Walking lunge/working3X50 reps10
Calf high reps/working5X300,345,390,415,415 reps30

felt pretty good tonight legs swelled up alot
had to rush threw a bit cuz i got to the gym late
but it was a good work out. did squats in smith
machine, and standing calf raises on front squat
machine

did 30 mins high intensity cardo on elliptical tonight
also did a little forearm work

Routine C
Shoulders and bis

Db press/warms3X40 working3X65,65,70 reps8,
1 arm cable lateral/warms2X15 working2X35,40 reps15,12
Seated rear delts/warms1X15 working2X25 reps15
Upright row/warms1X65 working2X95 reps12
Hammer curls/warms2X25 working3X50 reps7,7,8
Close curl/warms1X60 working3X90,100,105 reps12
1 arm cable curl/working3X30 reps12

came in a bit sluggish, once got moving and threw some
warm up sets started to feel pretty good and strong
nice pump shoulders looked nice and big and bis hardened
up pretty good, did 30 mins high intensity cardio on
elliptical too

Routine C
Back and hammies

Pull ups/working4X failure
Bent over row/warms2X95 working4X185,205,225,225 reps10,
Rope pulldown/warms1X45 working3X85 reps12,
Straight arm pulldown/working3X75,85,90 reps16,
Stiff leg deads bar/working3X145,165,185  reps15
Db leg curl/warms2X20 working3X40,50reps20,15,15

drained today but came into the gym and pushed it
to move some weight. got a nice pump and feel in the back
 did 20 mins on on elliptical

Routine C
Chest and tris

Flat Db press/warms3X50 working3X85,85,90 reps9,9,7
In Db press/warms2X40 working2X75,80 reps10,11
Flat bar chains/warms1X135 working2X185,205 reps10,10
In fly/working2X35 reps15,15
Close press/warms2X80 working3X 120,120,130 reps12,9
Rev pressdown/warms1X60 working3X100 reps12
1arm rope press/working4X20 reps12

felt pretty good tonight had a nice routine
did 20 mins incline walk too

Routine C
Quads and calfs

Leg press/warms3X330 working4X600,600,625,650 reps10
Squat/warms2X100 working3X330,350,350 reps8
Leg ext/working3X260 reps10
Walking lunge/working3X50 reps10
Calf high reps/working5X300,345,390,390,390 reps30

once i got moving and threw a few sets of the presses
started to feel good and had a nice swollen sore and
hurting leg routine. did the calfs first and did squats
in smith rack like usual. 20 mins incline cardo on an
elliptical like thing

did 30 mins high intensity cardio on the elliptical tonight
did some forearms work too.

Routine C
Shoulders and bis

Db press/warms3X40 working3X65,65,70 reps9,9,8
1 arm cable lateral/warms2X15 working2X30,40 reps15,12
Seated rear delts/warms1X15 working2X25 reps15
Upright row/warms1X65 working2X95 reps12
Hammer curls/warms2X25 working3X50 reps7
Close curl/warms1X60 working3X90,100,100 reps12
1 arm cable curl/working3X30 reps12

felt good tonight shoulders felt soild and pumped
slammed bis and had a nice hard pump on them too

Routine C
Back and hammies

Pull ups/working4X failure
Bent over row/warms2X95 working4X185,215,215,225 reps10,8,10,8
Rope pulldown/warms1X40 working3X80,85,85 reps12,
Straight arm pulldown/working3X65,75,85 reps16,16,
Stiff leg deads bar/working3X175 reps12,12,10
Db leg curl/warms2X20 working3X40,50reps20,17,15

once i got threw the pullups felt pretty good and started
to feel alive, worked threw everything else well had a nice
pump and feel in my back. did 30 mins high intensity cardio
as well

lets go phills!!!!

Routine C
Chest and tris

Flat Db press/warms3X50 working3X80,85,90 reps9,9,7
In Db press/warms2X40 working2X75,80 reps11,9
Flat bar chains/warms1X135 working2X185,205 reps10,9
In fly/working2X35 reps12,13
Close press/warms2X80 working3X 120,130 reps11,9,9
Rev pressdown/warms1X50 working3X100 reps12
1arm rope press/working4X20,25,30,30 reps12

felt pretty good once i got into the gym and started to
move, lifted a bit more or more reps in everything and had
a nice feel good pump chest liked the work tonight. did 20
mins incline walk too

Routine C
Quads and calfs

Leg press/warms3X330 working4X600,600,625,650 reps10
Squat/warms2X100 working3X330,350,360 reps8
Leg ext/working3X260 reps10
Walking lunge/working3X50 reps10
Calf high reps/working5X220,310,355,380,405 reps30

walked in the gym a little sluggish, but once got going
felt good got a nice pump and soreness in my quads, pushed a
bit higher numbers witch was nice to see. did standing calf
raises. did 20 mins incline walk as well

did my 30 mins of high intensity cardio on the bike
tonight and did a little bit of forearms too

Routine C
Shoulders and bis

Db press/warms3X40 working3X60,60,70 reps9,9,8
1 arm cable lateral/warms2X10 working2X25,35 reps12
Seated rear delts/warms1X working2X20,25 reps15
Upright row/warms1X65 working2X85,90 reps12
Hammer curls/warms2X25 working3X50 reps6
Close curl/warms1X60 working3X85,90,100 reps12,12,11
1 arm cable curl/working3X40 reps12

had a very nice workout tonight got a solid pump
and the shoulders and bis felt great! really enjoying
the new routine C! did 20 mins of incline walk too

Routine C
Back and hammies

Pull ups/working4X failure
Bent over row/warms2X95 working3X155,185,215 reps9,6
Rope pulldown/warms1X40 working3X70,80,85,reps10
Straight arm pulldown/working3X60,60,70 reps12
Stiff leg deads bar/working3X125,145,175 reps12,12,10
Db leg curl/warms2X10 working3X20,30,40 reps15,15,15

good solid night training tonight. got a nice feel in my back
and enjoyed this routine. liking the Db leg curls but was a bit tough
holding the Db in my feet especially once i got to the 40 lbs
would have liked to go heavier but weight would slip threw my feet
got any tricks for that prob for next time? did 30 mins high intensity
cardio on bike tonight too    

Routine C
Chest and tris

Flat Db press/warms3X50 working3X80,85,reps8,8,7
In Db press/warms2X50 working2X70 reps10,
Flat bar chains/warms1X135 working2X175,205 reps12,8
In fly/working2X30,40 reps16,11
Close press/warms2X80 working3X 110,110,130 reps10
Rev pressdown/warms1X50 working3X85,95,100 reps10-12
1arm rope press/working4X20 reps12

felt solid tonight chest and tris pumped up nicely
really got a good feel in my chest with this routine
looking forward to hitting three more times
 

Routine C
Quads and calfs

Leg press/warms3X330,420 working4X600 reps10
Squat/warms2X working3X330,330,350 reps8
Leg ext/working3X220,260,260 reps10
Walking lunge/working3X45 reps10,10,12
Calf high reps/working5X340,340,320,320,300 reps30

felt pretty solid legs where pumped and swollen up
after just the warm up sets on the press. had a good
workout. did 20 mins incline walk. and also did my high
intensity cardio on the bike last night

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X40 reps10
Db press/warms2X40 working2X60,70 reps10,8
Cable upright row/warms1X70 working4X130,140,150,150 reps12
Cable front raise/working3X25 reps12
Incline Db curl/warms2X20 working3X45 reps7
Cable curls/warms1X65 working3X130 reps12
1arm preacher curl/working3X25 reps12

drained tonight, put up little better numbers but didnt
feel much of a pump just felt flat tonight. did 20 mins
incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90 working3X200,220,250 reps10,10,8
T bar row/warms2X150 working3X245,255,265 reps10,10,12
Db deads/warms2X80 working2X130 reps15
Close row/working3X140 reps12
Good mornings/working3X85,85,105 reps12,12,15
Glute ham/working3X10 failure

had a good night tonight moved a little more weight
and had a nice pump. walked into the gym tired tonight
but still had a solid workout. did 20 mins incline walk
too
   

Routine B
Chest and tris

Slight In bar press/warms3X135 working3X215 reps8,8,7
In Db/warms2X50 working2X80 reps9
Flat fly/warms1X25 working3X45 reps15,13,13
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X45 working2X65 reps12
Tri press/working3X110,150 reps15

felt good tonight hit the chest hard, and it responded
with a nice swollen pump. did 20 mins incline walk too
 

Routine B
Quads and calfs

Squat/warms3X100 working4X300,330,360,390 reps8
Hack squat/warms2X100 working2X250,300 reps12
Sissy squat/working4X body weight reps20,16,16,18
Bar lunge/working3X105 reps12
Donkey/working5X400 reps20

felt drained today, and tired when i walked into the gym.
but forced my self to put up bigger numbers any way.
glad and sad to be done with sissy squats for a little,
they killed me yet again!! think this was my most painful
and intense leg workout so far. like usual did all squats
in smith machine except the sissys, did them on hack squat
machine. did 2o mins incline walk, and also forgot to post
yesterday did my 30 mins high intensity cardio on bike.
 

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X40 reps9
Db press/warms2X40 working2X60,70 reps9,8
Cable upright row/warms1X75 working4X120,130,140,150 reps12
Cable front raise/working3X20 reps12
Incline Db curl/warms2X20 working3X50,45 reps5,6,6
Cable curls/warms1X65 working3X130 reps12
1arm preacher curl/working3X25 reps12

shoulders felt good tonight had a nice workout
bis where a bit tired from back yesterday but got a
nice pump out of them. did 20 mins incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90 working3X190,200,210 reps9
T bar row/warms2X115 working3X220,255,280 reps10
Db deads/warms2X75 working2X130 reps15
Close row/working3X140 reps12
Good mornings/working3X85,105,115 reps12
Glute ham/working3X10 failure

felt good tonight had a nice solid workout

Routine B
Chest and tris

Slight In bar press/warms3X135 working3X215 reps8,7,6
In Db/warms2X50 working2X80 reps8,9
Flat fly/warms1X20 working3X40,45,45 reps15,13,13
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X40 working2X60,70 reps12
Tri press/working3X100,110 reps12


chest blew up today felt good nice and swollen. bad shoulder flared
up a little towards the end of the workout but all in all had a great
one tonight

Routine B
Quads and calfs

Squat/warms3X100 working4X280,330,350,370 reps8
Hack squat/warms2X100 working2X220,280 reps10
Sissy squat/working4X body weight reps20,15,15,16
Bar lunge/working3X85 reps12
Donkey/working5X400 reps20

started off feeling a little sore in the quads from that bike work
yesterday, but once i got moving felt solid and strong came in
tonight thinking i could get a little weight on them sissy squats,
yeah totally not happening! man them bad boys killed me again!
i cant get over it love them and hate them too haha. again all
the squats done in smith rack, and sissys done in hack squat machine
did 2o mins incline walk too

did my 30 mins high intensity cardio on the bike tonight and did a
few little things for my forearms

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X35,35,40 reps8
Db press/warms2X40 working2X60,70 reps8
Cable upright row/warms1X65 working4X100,120,130,140 reps12
Cable front raise/working3X20,25,25 reps12
Incline Db curl/warms2X20 working3X40,50,50 reps10,6,6
Cable curls/warms1X65 working3X130,150,150 reps12,12,10
1arm preacher curl/working2X30,40 reps12

Felt good tonight had a nice solid workout shoulders blew up and
looked good. Did 20 mins incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90,100 working3X190,200,210 reps8
T bar row/warms2X90 working3X160,220,reps8
Db deads/warms2X70 working2X130 reps13
Close row/working3X140 reps12
Good mornings/working3X55,85,115 reps12
Glute ham/working3X15 failure

Felt good tonight and had a nice strong workout. Them Db deads sucked
the life out of me so that's was nice. Did 25 mins incline walk before
they kicked me out to close.

Routine B
Chest and tris

Slight In bar press/warms3X135 working3X205,205,215 reps8
In Db/warms2X50 working2X80 reps8,9
Flat fly/warms1X20 working3X35,35,40 reps15
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X40 working2X55,60 reps12
Tri press/working3X100,110reps10-12

Felt solid tonight got a nice pump and a good feel in my chest.
Switched out the lying tri extensions for tri press, cuz I did
the lying Tri extensions in routine A  by accident, got the
two mixed up. Did some abs too

Routine B
Quads and calfs

Squat/warms3X100 working4X280,330,350 reps8
Hack squat/warms2X100 working2X200,260 reps10
Sissy squat/working4X body weight reps15
Bar lunge/working3X55,65,75 reps12
Donkey/working5X400,445 reps20

did donkeys first. did everything but the sissy'S in smith machine
sissy's done on hack squat machine, they kicked my ass again tonight!!
my legs where so pumped and swollen after the hack squats!
loving this routine! killing my legs. i am falling out of the
hack squat machine to the floor after every set of sissy's FANTASTIC!

did my high intensity cardio on the bike tonight also did
some ab work

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X30,35,35 reps8
Db press/warms2X40 working2X60,70 reps8
Cable upright row/warms1X60 working4X80,90,100,110 reps10
Cable front raise/working3X20 reps12
Incline Db curl/warms2X20 working3X35,40 reps6
Cable curls/warms1X60 working3X110,140,150 reps10
1arm preacher curl/working2X30 reps10

Felt nice again loving routine B! The only thing is on this shoulder routine you
only had down three exercises for delts but I'm down for 4 in both routines A&C.
There was a empty space on my chart where the fourth exercise would have been so
wasn't sure about that. So I just threw in front raises. Did you only want 3
exercise? Or just something got lost in translation?  Did 30 mins incline walk
tonight and also last night thanks Joe

Routine B
Back and hammies

Lat pulldown palm up/warms3X100,110,110 working3X190,190,200 reps8
T bar row/warms2X95 working3X125,160,160 reps8
Db deads/warms2X50,60 working2X100,130 reps10
Close row/working3X160,170,180  reps12
Good mornings/working3X55,55,65 reps12
Glute ham/working3X20 failure

Felt solid liked this routine! Got kinda shitty T bar row machine at my gym prob
do the old barbell in a corner trick next time. Don't have heavy enough Db's to
make the deads hard, i'll have to come up with something for next time
cold have done 15 reps with them 130s. Should I keep the weights by my side
on them or in front of me? Also didn't feel a whole lot in my hammies with
the good mornings, should I have feet close together, or far apart? Knees
bent some or locked out? Thanks Joe

Routine B
Chest and tris

Incline bar press/warms3X115,115,135 working3X185,225,225 reps8,6
Incline DB/warms2X50 working2X80 reps8
Flat fly/warms1X20 working3X30,35,35 reps12
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X50 working2X60,65 reps12
Lying bar ext/working2X55 reps12

Loving the new chest routine! Felt solid all workout nice pump liking the un
even pushups. Counting the days till next chest day

Routine B
Quads and calfs

Squat/warms3X100 working4X250,300,350,350 reps8
Hack squat/warms2X80 working2X150,200 reps10
Sissy squat/working4X body weight reps20,15,15,15
Bar lunge/working3X55,55,65 reps12
Donkey/working5X400 reps20

Like the new leg routine. Man holly shit them sissy squats are no joke!! Them
babies kicked my ass! Thought I got a killer burn from them split squats. Love
it. Did them in the hack squat machine so my body weight plus what ever the
machine weights. And did all the other squats in the smith rack.

did my high intensity cardio tonight on bike. also did abs

Routine A
Shoulders and bis

Seated bar press/warms3X95,105,115 working3X155,155,160 reps8
Seated side laterals/warms1X15 working3X25 reps10
Front raise ss/warms1X10 working2X20 reps10
Rear bench row/warms1X15 working3X25 reps12
Bar curl (up against wall)/warms2X65,75 working3X105 reps6
Rope curl/warms/1X70 working3X110 reps8
Con curl/working2X30,40 reps10

Had a good workout tonight

Routine A
Back and hammies

Lat pulldown wide/warms3X110
Working3X200,200,210 Reps8
Deads/warms2X135 Working3X275,315,365 Reps8
Bench row /warms1X60 Working3X100,110,120 Reps8
Seated row/working3X160,170,180 Reps10
Leg curls lying/warms2X90 Working3X120,130,130 Reps10
Single leg curl/working3X20,30,40 Reps10

Final set of deads grip gave out at 6 had to rack reset
and get the last 2. Felt strong tonight. Hit 30 mins incline
walk too

Routine A chest and tris

Exercise
In DB press/warms3X50,60,65 Working3X85,90,90 Reps8
Flat bar(legs up)/warms2X135,155 Working2X205,225 Reps8
Chest dips/Working4X Failure
Rack push ups/Working2X Failure
Tri press/warms2X45 Working3X55 Reps8
DB ext/warms1X40 Working2X55,60 Reps10
1 arm under hand/Working3X40,50,50 Reps10.


Shoulder being annoying like usual. Felt good tho, put up a little bit higher
numbers. Hopefully I can get them up a bit more. Did 30 mins incline walk too

Routine A
Quads and calfs

Leg ext/warm2X140 working2X260,285 reps10
Front squat/warms2X80 working4X150,180,185,185 reps8
Sumo squat/warms1X100 working3X200,250,300 reps10
Split squat/working3X100,120,150 reps12
Calf single/working5X40 reps20

Felt a little sick or something but slammed more plates on anyway.
Feeling good about upping all my numbers. damn split squats are a
bitch but i love the burn i get from them! everything done in smith
rack

9-20-10

did the high intensity cardio on the bike went well.
did some ab work after that

Routine A
Shoulders and bis

Seated bar press/warms3X95 working3X135,145,155 reps8
Seated side laterals/warms1X15 working3X25 reps10
Front raise ss/warms1X10 working2X20 reps10
Rear bench row/warms1X15 working3X25 reps12
Bar curl (up against wall)/warms2X85 working3X115,105,105 reps6
Rope curl/warms/1X65 working3X110,120,120 reps8
Con curl/working2X25,30 reps10

Felt pretty good tonight did 30 mins bike

Routine A
Back and hammies

Lat pulldown wide/warms3X110
Working3X200 Reps8
Deads/warms2X135 Working3X275,285,315 Reps8
Bench row/warms1X60 Working3X100 Reps8
Seated row/Working3X160 Reps10
Leg curls lying/warms2X90 Working3X120,130,130 Reps10
Single leg curl/working3X15 Reps10


feeling weak on my lat pulldowns cant move that pin down any further
annoying me but powered threw all the other exercises and felt strong

Routine A chest and tris

Exercise
In DB press/warms3X50 Working3X80,85,90 Reps8
Flat bar(legs up)/warms2X135 Working2X195,215 Reps8
Chest dips/Working4X Failure
Rack push ups/Working2X Failure
Tri press/warms2X45 Working3X55 Reps8
DB ext/warms1X40 Working2X55 Reps10
1 arm under hand/Working3X45,40 Reps10.


Shoulder being annoying like usual but felt a little stronger this chest day
pushed it on chest so tris where a bit burned out when I got to them but pushed
to what they could do. Did 30 min incline walk also

Routine A
Quads and calfs

Leg ext/warm2X120,140working2X240,260 reps10
Front squat/warms2X80working4X140,160,170 reps8
Sumo squat/warms1X100working3X170,210,260 reps10
Split squat/working3X80,100,120 reps12
Calf single/working5X50,40,30,30,25reps20

Felt good and strong tonight tried to push it

9-15-10

Did the high intensity cardio tonight on the bike. Liked it a change of pace,
made the 30 mins fly by. Did some ab's too

Routine A
Shoulders and bis

Seated bar press/warms3X80working3X110,130,140 reps8
Seated side laterals/warms1X15working3X25 reps10
Front raise ss/warms1X10working2X20 reps10
Rear bench row/warms1X15working3X25reps10
Bar curl/warms2X65,75working3X115,125 reps6
Rope curl/warms/1X65working3X100,110,120 reps8
Con curl/working2X25,30 reps10

Felt good tonight a bit stronger on most things then last shoulder day. Did 30
mins of max incline walking on treadmill

Routine A
Back and hammies

Lat pulldown wide/warms/3X100
Working/3X200Reps/8
Deads/warms/2X135Working/3X225,245,275Reps/8
Bench row /warms/1X60Working/3X90,90,100Reps/8
Seated row/Working/3X170,170,180 Reps/10
Leg curls lying/warms/2X90Working/3X110,110,120Reps/10
Single leg curl/working/3X30Reps/10

Stared off feeling a little sluggish but once I got moving had a nice workout
felt stronger as the workout went on

Routine A chest and tris

Exercise

In DB press/warms/3X50 Working/3X80 Reps/8

Flat bar(legs up) /warms/2X135 Working/2X185,195 Reps/8

Chest dips/Working/4X Failure

Rack push ups/Working/2X Failure

Tri press/warms/2X45 Working/3X55/Reps/8

DB ext/warms/1X40Working/2X60 Reps/10

1 arm under hand/Working/3X45,50,50Reps/10

Shoulder was a bit sore today and got to gym a little late so had to cut my rest time between sets some but all in all had a good work out got a nice pump

Routine A
Quads and calfs

Leg ext/warm2X120working2X70,80 reps10
Front squat/warms2X80working4X110,130140,160reps8
Sumo squat/warms1X100working3X150,190,220 reps10
Split squat/working3X60,70,85 reps12
Calf single/working5X60,50,40,35,35 reps20

Legs where still a little sore but had a great work out and felt so strength
coming back. Did 20 mins of low intensity cardio on elliptical gym was closing
so couldn't get the full 30 in 

did light cardio tonight 30 mins on tread mill at max
incline height, at a nice quick walking pace.
legs still sore so didn't want to do the intense
cardio with having to work quads and calfs tomorrow

Routine A
Shoulders and bis

Seated bar press/warms3X60,70,70working3X110 reps8
Seated side laterals/warms1X15working3X25 reps10
Front raise ss/warms1X10working2X20 reps10
Rear bench row/warms1X15working3X30,30,25 reps10
Bar curl/warms2X65,85working3X115 reps6
Rope curl/warms/1X50working3X75,85,100 reps8
Con curl/working2X25 reps10

great pump tonight, tris where still nice and sore from tues. legs still sore from mon! one reason i hate taking time off my legs stay sore for like a week

Routine A 9-8-10
Back and hammies

Exercise
Lat pulldown wide/warms/3X100,110,120
Working/3X200,200,190 Reps/8
Deads/warms/2X135Working/3X225
Reps/8
Bench row /warms/1X55Working/3X80,90,90Reps/8
Seated row/warms/0Working/3X160,170,180
Reps/10
Leg curls lying/warms/2X80,90Working/3X110,110,120Reps/10
Single leg curl/warms/0working/3X20Reps/10

Routine A chest and tris 

Exercise 
In DB press/warms/3X50     Working/3X80/Reps/8
Flat bar(legs up) /warms/2X135Working/2X185 Reps/8
Chest dips/warms/0.        Working/4X.  Failure
Rack push ups/warms/0.   Working/2X.  Failure
Tri press/warms/2X45        Working/3X55/Reps/8
DB ext/warms/1X40Working/2X55     Reps/10
1 arm under hand/warms/0. Working/3X45,50,50Reps/10


Got a great pump tonight. Feeling weak tho cuz first week back in two weeks. But great work out

Got a great pump with this routine. Feeling weak as hell tho

Routine A 9-6-10 Quads and calfs

Exercise Warm Working Reps

Leg extensions 2x, 120 2x, 200, 220 10
Front squats 2x, 100 4x, 120, 140, 150, 160 8
Sumo squats 1x, 100 3x, 160, 170, 190 10
Split squats 0 3x, 60 12
Calf singles 0 5x, 60 20

All squats performed in smith rack