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!