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