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