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