Routine B
Chest & tri's

Week 2
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X235X4, 240/165 reps5,5,5,5,7/12
In DB press/warm1X45 working3X90, 100, 110/45 reps11,9,6/10
Flat fly/warm1X25 working3X45 reps12,12,12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X85 working3X100 reps14,12,12
Laying bar ext/working2X40, 50 reps12,12

felt really solid tonight think the few cheat meals threw this week
cuz of the holidays and all has given me a little more gas threw the past
few workouts did 10min incline walk too

Routine B
Quads & calfs

Week 2
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X470, 480, 490, 500, 510/200 reps6,6,6,6,6/12
Bar lunge/warm1X85 working3X135, 155, 175 reps8,8,8
Alt 1Leg Ext/working3X140X2, 140/70 reps12,12,10/12
Squat/warm1X135 working3X185+4ch, 205+4ch reps12,12,12
Donkey raises/working5X320, 400X2, 400/200/80 reps25,20,20,20,20/20/15

was feeling good tonight did tweak my groin on the drop set on the leg press witch
forced me to cut back a little after that but not by much, did 10mins incline walk too

Routine B
Shoulders & bi's

Week 2
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X160X3, 165X2 reps5,5,6,5,5
1arm Side laterals/warm2X25 working4X50X3, 50/25 reps10,10,10,10/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 75 working4X120, reps7,6,6,6
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

felt real good tonight had a nice pump and a good solid feel threw out
the routine did 10mins incline walk too

12-26-11

Routine B
Back & Hammies

Week 2
Doing 5 sets of 5

Deads/warms/3X135, 225, 315 working5X415 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps7,7,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,10,9
Bench row(ss)working3X75 reps11,12,10
Str arm pulldown(ss)working3X 24 reps13,13,13
Seated Leg curl/warm2X60 working3X160, 180, 200/60 reps12,10,10/12
DB split squat/working2X40 reps12,12

back felt pretty good tonight was a bit sluggish from all that Christmas
food, legs where still a bit sore from the shock of the new routine, especially the
hammies. so i cut out the the stiff legs for this week. did 10mins incline walk too

Routine B
Chest & tri's

Week 1
doing 5 sets of 5

Flat press/warm3X95, 135, 185 working5X230, 235X4 reps5,5,5,5,7
In DB press/warm1X45 working3X85, 90, 100/50 reps9,10,8/12
Flat fly/warm1X25 working3X50, 55, 55/25 reps12,9,9/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working3X80, 110, 120 reps18,15,12

chest blew up today witch was sweet felt solid and strong legs up
on the bench for all of chest did 10mins incline walk too

12-23-11

Routine B
Quads & calfs

Week 1
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X540, 450, 470, 490X2 reps5,6,5,5,6
Bar lunge/warm1X85 working4X145, 155, 175, 185 reps8,8,8,
Alt 1Leg Ext/working3X120, 140, 160 reps12,12,10
Squat/warm1X135 working3X185+4chX2, 205+4ch reps12,12,12
Donkey raises/working5X300, 400X4 reps22,20,20,20,18

legs where pumped and felt great today did 10mins incline walk too

Routine B
Shoulders & bi's

Week 1
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X150, 160X4 reps5,5,5,5,6
1arm Side laterals/warm2X25 working4X45, 50, 55, 55/25 reps10,9,8,7/13
Rear DB raises(ss)/working3X25X2, 30 reps15,15,13
BB shrugs(ss)/working3X185, 195X2 reps15,12,12
BB curl/warm2X45, 75 working3X115, 125, 125/75 reps9,6,6/10
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X15 reps15,15,15

felt good tonight shoulders blew up nicely and i killed my biceps
did 10min incline walk too

Routine B
Back & Hammies

Week 1
Doing 5 sets of 5

Deads/warms/3X135, 225, 315 working5X415 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps7,7,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,10,10/10
Bench row(ss)working3X75 reps10,9,9
Str arm pulldown(ss)working3X 24 reps14,14,14
Seated Leg curl/warm2X50, 60 working3X160, 180, 200 reps8,8,8
Stiff leg deads/working4X225, 245, 265, 275 reps12,12,12,10
DB split squat/working2X30 reps12,12

felt pretty good tonight good pump and some decent power to put
behind my movements did 10 mins incline walk too

Routine A
Chest and triceps

week 4 (deload) of max 315
On JN 3's

Flat bench/warm4X45, 95, working6X190X2, 200, 210, 220, 230/135 reps7,8,8,8,8/12
Chest dip/working4X60, reps12,12,10,
Slight In DB press(ss) working4X85 reps fail
Slight In DB fly(ss) working4X40 reps fail
Tricep press/warm2X65 working3XD125, 135, 145/95 reps12,8,7/12
Seated DB ext/warm1X50 working2X70, 70/50 reps9,8/10
1arm under hand/working3X35, 40, 45 reps15,13,12

felt pretty good tonight had a nice pump had legs up on the bench for all
the presses and the flys did 10mins incline walk too

Routine A
Quads & calfs

Week 4

Hack squat/warm3X90X2, 140 working4X320, 340, 360, 370 reps11,11,8,8
1Leg ext/warms1X30 working4X90, 100, 120, 140 reps15,15,12,12
Squat/warm1X135 working3X185+4ch reps12,12,12
Walking BD lunge/working3X50 reps8,8,8

legs felt great killer pump and swollen as soon as i climbed off
the led ext machine gym closed before i could get to calfs gonna do them
tomorrow did 10mins incline walk too

Routine A
Shoulders + biceps

Week 4 (deload) off Max 240
on JN 3's

Shoulder press/warm3X45, 85, 95 working6X145X5, 145/100 reps8,9,8,8,8,8/14
BB front raise/warm1X25 working3X55X2, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85, 90, 90/50 reps12,12,12/10
In DB curl/warm2X20 working2X(drop)50, 50/20 reps9,7/12
1arm Rope curl(SS) working3X25 reps12,12,12
Concentration curl(SS) working3X 15 reps12,12,12

felt pretty good tonight had a nice routine tonight did 10mins incline walk too

Routine A
Back + hammies

Week 4 (deload) of max 500
on JN 3's

Deads/warm3X135, 225X2 working5X315, 405X4 reps8,6,6,6,6
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,7/12
T bar row/warm1X150 working3X255 reps10,10,
1 arm DB row(ss) working3X 100X2, 110 reps12,12,
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X160X2, 170X2 reps12,12,10,11
Seated leg curl/working2X140, 140/60 reps10,11/12

ahh was feeling ok tonight a bit sluggish prob cuz i ate a ton of ice cream cake
last night and some pizza cuz it was my dads birthday. did 12mins incline walk too

Routine A
Shoulders + biceps

Week 3 off Max 240
on JN 3's

Shoulder press/warm3X30, 80, 100 working7X120, 145, 170, 180, 190, 205, 215 reps6,5,3,2,2,1,1
BB front raise/warm1X25 working3X50, 55, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85 reps12,12,12
In DB curl/warm2X20 working2X(drop)45, 50/20 reps9,6/11
1arm Rope curl(SS) working3X30 reps9,9,9
Concentration curl(SS) working3X20, 15 reps8,10,10

felt pretty good tonight did 10mins incline walk too

Routine A
Back + hammies

Week 3 of max 500
on JN 3's

Deads/warm3X135, 225X2 working7X250, 300, 350, 375, 400, 425, 450, 465, 475 reps5,4,4,3,2,1,1,1,1
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,8/12
T bar row/warm1X150 working3X255, 275, 285 reps10,9,8
1 arm DB row(ss) working3X 110X2, 120 reps12,11,10
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X170 reps13,12,12,11
Seated leg curl/working2X140, 160 reps12,12

was trying to hit that 500 tonight didnt have the gas for it tho came up a bit short
got the 475 pretty smooth upped to 485 but as soon as i unracked it i felt off and wasnt
gonna get it so set her down and had to settle for the 475 this time. did 10mins incline walk too

Routine A
Chest and triceps

week 3 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, working7X160, 190, 220, 235, 250, 270,
285, 295, 305 reps6,6,3,2,2,1,1,1,1
Chest dip/working4X60, reps12,12,13,13
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X65 working3XD115, 125, 125/95 reps12,12,12/12
Seated DB ext/warm1X50 working2X70, 70/50 reps10,8/12
1arm under hand/working3X40 reps12,12,12

felt real good tonight wanted to get a 300lbs lift in so hit up the two extra sets on flat.
legs up on bench on all chest moves and tri press. did 10mins incline walk too

Routine A
Quads & calfs

Week 3

Hack squat/warm3X90 working4X270, 320, 340, 360 reps12,10,9,9
1Leg ext/warms1X30 working4X70, 80, 90, 100 reps15,15,15,13
Squat/warm1X135 working3X185+4ch reps12,12,12
Walking BD lunge/working3X50 reps8,8,8
Standing one leg raises/working5X25 reps20,20,20,20,20

the mild switch up tonight was great, my legs felt very good tonight
sore and pumped with a real nice deep burn a great change up. did
10mins incline walk too

Routine A
Back + hammies

Week 2 of max 500
on JN 3's

Deads/warm3X135, 225, 275 working7X355, 395, 425X5 reps3,3,3,3,3,3,3
Lat pulldown palm up/warm2X100, 110 working3X220, 230, 240/120 reps9,9,7/11
T bar row/warm1X150 working3X255, 265, 275 reps10,10,9
1 arm DB row(ss) working3X100X2, 110 reps11,11,11
1arm Rope pulldown(ss)working3X10 reps14,14,14
Laying leg curls/working4X170 reps12,12,12,12
Seated leg curl/working2X100, 120, 160 reps15,15,12

felt great tonight really solid feel tonight, good pump it was nice to
kinda be in beast mode again did 10 mins incline walk too

Routine A
Chest and triceps

week 2 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, 185 working7X220, 245, 260X5 reps2,2,3,3,3,3,3
Chest dip/working4X60, reps12,12,11,
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X65 working3XD115, 125, 125/95 reps12,11,10/12
Seated DB ext/warm1X50 working2X70, 70/50 reps10,9/11
1arm under hand/working3X35, 40X2 reps12,12,12

felt pretty good tonight definitely had more life, had legs up
on all presses did 10mins incline walk too

Routine A
Quads & calfs

Week 2 off max 420
On JN 3's

Squat/warm3X135, 185, 235 working7X295, 325, 345X3, 275X2 reps2,2,3,3,1,8,6
Hack squat/warm2X90 working3X230X2, 270 reps10,10,8
Walking BD lunge/warm1X25 working3X50 reps8,10,10
1Leg ext/warms1X30 working3X60, 70X2 reps12,12,12
Standing one leg raises/working5X30X3, 25X2 reps20,20,20,20,20

man i was dead and hurting tonight! ive been working at my parents
house for a number of weeks now, redoing and adding onto a deck and
some work around the pool and ive been doing alot of digging! like a
whole lot! think it really did a number on me tonight with legs
form felt off shoulder was bothering me i was a mess. i think i want to
try to rest for squats, ive really been feeling off on them for a few weeks now
what your thoughts on a rest? was thinking about training them for more reps
less weight for a few weeks to try and dial them back in?

Routine A
Shoulders + biceps

Week 1 off Max 230
on JN 3's

Shoulder press/warm3X50, 80, 100 working7X165, 175X5, 175/100 reps3,3,3,3,3,3,5/14
BB front raise/warm1X25 working3X45, 55 reps12,10,9
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X75, 80X2 reps12,12,12
In DB curl/warm2X20 working2X(drop)45, 45/20 reps9,8/10
1arm Rope curl(SS) working3X30 reps10,10,10
Concentration curl(SS) working3X20 reps10,10,10

felt good tonight and was ready to shred off some of that turkey day weight
did 10mins incline walk too

11/24/11

Routine A
Back + hammies

Week 1 of max 500
on JN 3's

Deads/warm3X135, 225, 275 working7X375, 385, 405X5 reps3,3,3,3,3,3,6
Lat pulldown palm up/warm2X100, 110 working3X220, 230, 230/120 reps10,7,7/12
T bar row/warm1X150 working3X255 reps10,9,9
1 arm DB row(ss) working3X90, 100, 110 reps12,12,10
1arm Rope pulldown(ss)working3X8 reps15,15,15
Laying leg curls/working4X170 reps12,12,10,

felt pretty good and solid today 75% was to easy for the 3 reps so kicked it up a notch or
two didn't have time to get to the last hammie exercise. they closed up for turkey day did 10min
incline walk too

Routine A
Chest and triceps

week 1 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, 205 working7X240 reps3,3,3,3,3,3,5
Chest dip/working4X60, reps12,11,10,10
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X70 working3XD130, 110, 110/90 reps9,10,10/9
Seated DB ext/warm1X50 working2X70, 70/45 reps9,9/11
1arm under hand/working3X30, 35, 40 reps15,15,12

felt pretty good tonight getting back into the flow of things did 10mins
incline walk too

Routine A
Quads & calfs

Week 1 off max 420
On JN 3's

Squat/warm3X135, 185, 225, 295 working7X315 reps3,3,3,3,3,3,3
Hack squat/warm2X90 working3X230X2, 270 reps8,8,7
Walking BD lunge/warm1X25 working3X50 reps8,8,10
1Leg ext/warms1X30 working3X50, 60, 70 reps12,12,12
Standing one leg raises/working5X30 reps20,20,18,20,20

woo all i can say is a bit rough will be nice once i get a little bit of the power back did
10 mins incline walk too

Routine C
Quads & calves

Week 4 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working5X275X4, 275/135 reps6,6,7,7,8/10
Leg ext/warm1X100 working3X 295 reps11,11,11
Front squat/warm1X135 working3X185 reps7,7,7
Sissy squats/working4X4chains reps20,20,20,20
Seated calf raise/working5X55 reps30,25,25,22,22

not a bad night little sluggish, i went in earlier so i could get home for the
game so maybe that had something to do with it. did 10mins incline walk too

Routine C
Shoulders & biceps

Week 4 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X135X5, 135/80 reps7,7,7,8,8,8/10
1arm cable lateral/warm2X7.5, 10 working3X20X2, 20/12.5 reps10,10,10/10
DB/plate front raises(ss)/working3X40 reps13,13,13
DB upright rows(ss)/working3X35 reps13,15,13
Hammer curl/warm2X20 working3X50, 55X2 reps10,7,7
Close grip curl/warm1X45 working3X100 reps11,11,11
1arm cable curl/working2X40,50 reps12,12

nice workout tonight with a solid pump did 10 mins incline walk too

Routine C
Back & hammies

Week 3 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X255, 305, 355, 375, 400, 420 reps5,3,2,2,2,6
Pull ups/working4X failure
DB bent over row/warm2X30 working3X60X2, 60/30 reps12,12,12/12
Pullover(ss)/working3X85 reps12,12,12
Seated row(ss)/working3X190X2 220/130 reps12,12,8/8
Stiff leg BD deads/warm2X50 working3X100, 110X2 reps10,9,9
Laying leg curl/warm1X90 working3X170X2, 180 reps11,11,9
Standing 1leg curls/working2X30 reps10,10

felt great tonight and had a solid workout did 10mins incline walk too

Routine C
Chest & triceps

Week 3 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X165, 205, 235, 250, 270, 285/225
reps5,3,2,2,1,4/5
Slight IN DB/warm1X45 working3X95X2, 100/45 reps9,9,6/12
Flat bar chains/warm1X135+2ch working2X165+4ch, 165+4ch/135+2ch reps7,8/7
IN fly/working2X40, 50/25 reps20,13/12
Close press DB/warm2X25 working2X55, 55/25 reps12,12/10
Rev pressdown/warm1X55 working3X95, 100, 110/70 reps15,15,12/12
1arm rope/working2X35 reps12,12

felt pretty darn good tonight once again and kicked some butt did 10mins incline walk
too

Routine C
Quads & calves

Week 3 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X230, 275, 325, 345, 370, 405/225
reps5,3,1,1,1,3/9
Leg ext/warm1X100 working3X285, 295, 305 reps13,12,11
Front squat/warm1X135 working3X185 reps8,8,6
Sissy squats/working4X3chains, 4chainsX3 reps22,20,20,20
Seated calf raise/working5X55 reps30,25,25,25,22

well felt pretty great tonight from the moment i walk threw the doors witch
was sweet, did 10mins incline walk too

Routine C
Shoulders & biceps

Week 3 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X110, 135, 155, 165, 175, 190/125
reps6,4,2,2,2,5/11
1arm cable lateral/warm2X7.5, 10 working3X20X2, 20/12.5 reps10,10,9/8
DB/plate front raises(ss)/working3X35, 40 reps12,10,12
DB upright rows(ss)/working3X35 reps15,15,12
Hammer curl/warm2X20 working3X50, 55X2 reps10,8,8
Close grip curl/warm1X45 working3X100 reps12,11,11
1arm cable curl/working2X40,50 reps12,12

felt great tonight really had it going on was in the zone did 10mins incline walk too

Routine C
Back & hammies

Week 2 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X325, 365, 390X4 reps2,2,5,5,5,9
Pull ups/working4X failure
DB bent over row/warm2X30 working3X60X2, 60/30 reps12,12,12/12
Pullover(ss)/working3X85 reps12,12,12
Seated row(ss)/working3X180, 190, 200/100 reps12,12,11/12
Stiff leg BD deads/warm2X50 working3X90, 100, 110 reps12,12,11
Laying leg curl/warm1X90 working3X160, 170, 180 reps11,12,9
Standing 1leg curls/working2X30 reps10,10

little flat tonight, jacked my finger up at work today so grip was a bit soft had yo use straps
on deads witch im not a fan of so that threw me off alittle but moved threw the routine alright
did 10 mins incline walk too

Routine C
Chest & triceps

Week 2 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X215, 245, 260X4 reps2,2,5,5,5,6
Slight IN DB/warm1X40 working3X95X2, 100/40 reps8,8,6/14
Flat bar chains/warm1X135+2ch working2X175+4ch, 165+4ch/135+2ch reps7,7/7
IN fly/working2X40, 40/25 reps15,13/12
Close press DB/warm2X60 working2X90, 60/35 reps12,9,11
Rev pressdown/warm1X50 working3X75, 85, 95/60 reps20,20,15/15
1arm rope/working2X35 reps12,12

flat felt a bit heavier then i would have liked but got it moving, had legs up on flat
with chains and also warm set and first working set of close press DB tried
to hold just one DB but didnt work out to well so went back to one in each hand
did 10mins incline walk too

10-24-11

Routine C
Quads & calves

Week 2 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X300, 335, 355X4 reps2,2,5,5,5,5
Leg ext/warm1X100 working3X260, 285, 295 reps12,12,12
Front squat/warm1X135 working3X185 reps6,6,6
Sissy squats/working4X2chains reps20,20,20,20
Seated calf raise/working5X60 reps30,25,25,25,25

man squats kicked my ass tonight! was a little rough hitting them 4 sets
for 5 after that was pretty smooth, i was digging some trenches today at
work so that might have sapped them a little did 10mins incline walk too

10-22-11

Routine C
Shoulders & biceps

Week 2 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X145, 165, 175X4 reps3,3,5,5,5,7
1arm cable lateral/warm2X7.5 working3X17.5, 20, 20/10 reps12,9,9/10
DB/plate front raises(ss)/working3X35, 45X2 reps12,10,10
DB upright rows(ss)/working3X35 reps12,13,15
Hammer curl/warm2X15 working3X50 reps8,8,8
Close grip curl/warm1X45 working3X95, 105X2 reps12,10,9
1arm cable curl/working2X60, 65 reps10,10

had to cut rest between sets cuz ran late getting to the gym but had a nice routine
and the shoulders where definitely feeling it did 10mins incline walk too

10-20-11

Routine C
Back & hammies

Week 1 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X355 reps5,5,5,5,5,15
Pull ups/working4X failure
DB bent over row/warm1X30 working3X60, 70, 70/25 reps12,9,10/10
Pullover(ss)/working3X70, 85, 90 reps15,11,10
Seated row(ss)/working3X180, 190, 200 reps12,12,11
Stiff leg BD deads/warm2X40, 55 working3X80, 100X2 reps12,9,10
Laying leg curl/warm1X90 working3X150, 160, 170 reps12,12,9
Standing 1leg curls/working2X40, 30 reps11,11

i love me them deads, this was another fun routine loving all of routine C
had a great pump tonight too. im gonna be primed to kick some ass once August
rolls around if this keeps up. did 10mins incline walk too

Routine C
Chest & triceps

Week 1 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X235 reps5,5,5,5,5,7
Slight IN DB/warm1X40 working3X90, 95, 100 reps11,8,7
Flat bar chains/warm1X135+2ch working2X175+4ch, 175+4ch/135+2ch reps7,7/7
IN fly/working2X40, 40/30 reps15,14/9
Close press DB/warm2X30,40 working2X55, 55/40 reps9,10/9
Rev pressdown/warm1X40 working3X60, 70, 80/50 reps15,15,15/12
1arm rope/working2X35, 40 reps15,11

man totally felt like a beast man tonight, wouldn't say i move to much beast man weight
but had a pretty killer pump and just felt great and huge, like this routine alot
did 10mins incline walk to

Routine C
Quads & calves

Week 1 off max 460
On JN 5's

Squats/warm3X135X2, 185 working6X325 reps5,5,5,5,5,6
Leg ext/warm1X100 working3X260, 285, 295 reps12,10,10
Front squat/warm1X135 working3X185 reps5,6,6
Sissy squats/working4X0,0, 2chainsX2 reps15,20,16,16
Seated calf raise/working5X70X3, 60, 55 reps26,25,20,21,20

wooow was a pretty rough one but good one. was almost about to drop down
a little on the squats after the first set but then was like nah im not gonna bitch out.
been awhile on front squats and sissys so was a bit rocky on the first set or so of each
but got in the groove quick did 10mins incline walk too

Routine C
Shoulders & biceps

Week 1 off max 220
On JN 5's

Shoulder press/warm3X45, 85X2 working6X155 reps5,5,5,5,5,10
1arm cable lateral/warm2X5, 7.5 working3X15, 20, 20/12.5 reps12,9,9/10
DB/plate front raises(ss)/working3X35X2, 45 reps12,15,10
DB upright rows(ss)/working3X35 reps12,12,12
Hammer curl/warm2X15 working3X45, 50, 55 reps8,7,7
Close grip curl/warm1X45 working3X75, 100, 110 reps12,10,9
1arm cable curl/working2X60, 65 reps10,10

loved the new routine and felt great tonight did 10mins incline walk too

10-13-11

Routine B
Back & Hammies

Week 4 (deload) of max 485
On JH 8's

Deads/warms/3X135, 225 working5X315 reps10,10,10,10,10
Lat pulldown close/warm/2X100, 110 working3X230 reps7,8,8
Bent over row/warm1X135 working3X205X2, 215/135 reps8,11,
Bench row(ss)working3X75 reps10,10,10
Str arm pulldown(ss)working3X 24 reps15,15,15
Seated Leg curl/warm2X100 working3X180, 90, 80/40 reps8,9,9/10
Stiff leg deads/working4X275, 295, 315X2 reps12,12,12,
DB split squat/working2X30 reps12,12

felt pretty solid tonight good power threw the routine did 10mins incline walk too

Routine B
Chest & tri's

Week 4 (deload) of max 325
On JN 8's

Flat press/warm3X95, 135 working5X210 reps8,8,8,8,8
In DB press/warm1X40 working3X75X2, 90/40 reps10,10,11/9
Flat fly/warm1X25 working3X45 reps15,15,15
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,12
Laying bar ext/working2X50 reps10,10

felt good tonight once i got moving in the routine had a nice pump
did 10mins incline walk too

Routine B
Quads & calfs

Week 4 (deload) of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X280 reps8,8,8,7,7
Leg press/warm1X180 working3X360X2, 360/180 reps12,12,12/15
Bar lunge/warm1X85 working3X135 reps8,8,8
Alt 1Leg Ext/working3X60, 80, 100 reps14,14,14
Donkey raises/working5X360 400X3, 400/200 reps25,22,22,20,20/15

alittle gased tonight but had a real good pump in my legs did 62.5% of max for deload
did 10mins incline walk too

10-8-11

Routine B
Shoulders & bi's

Week 4 (deload) off 210 max
On JN 8's

Shoulder press/warm3X85, 95 working5X135 reps8,8,8,8
1arm Side laterals/warm2X25 working4X45, 50X2, 55 reps10,8,9,7
Rear DB raises(ss)/working3X25 reps15,15,15
BB shrugs(ss)/working3X185, 195 reps15,12,12
BB curl/warm2X65,75 working3X115, 125, 125/75 reps10,8,6/15
Seated Alt DB curl(ss)/working3X35 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt good tonight did 65% of max for deload did 10mins incline walk too

Routine B
Back & Hammies

Week 3 of max 485
On JH 8's

Deads/warms/3X135, 225X2 working5X255, 295, 355, 375, 405, 435, 455 reps5,4,2,2,8,1,1
Lat pulldown close/warm/2X100, 110 working3X220, 230, 240 reps9,8,6
Bent over row/warm1X135 working3X205, 215, 215/135 reps8,9,7/12
Bench row(ss)working3X75 reps10,10,10
Str arm pulldown(ss)working3X 24 reps15,15,15
Seated Leg curl/warm2X60 working3X200, 180, reps8,8,
Stiff leg deads/working4X245X2, 295, 315 reps7,12,12,12
DB split squat/working2X40 reps12,12

felt pretty awesome tonight crushed it did 10mins incline walk too

Routine B
Chest & tri's

Week 3 of max 325
On JN 8's

Flat press/warm3X95, 135 working5X165, 195, 230, 245, 265 reps6,4,2,2,5
In DB press/warm1X40 working3X85, 90, 90/40 reps11,11,8/12
Flat fly/warm1X25 working3X45X2, 50/25 reps13,15,11/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,15
Laying bar ext/working2X60 reps10,10

felt good tonight everything moved nicely, did 10mins incline walk too

Routine B
Quads & calfs

Week 3 of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X225, 270, 315, 340, 360 reps5,3,2,1,6
Leg press/warm1X180 working3X450X2, 450/270 reps11,11,10/12
Bar lunge/warm1X85 working3X135X2, 145 reps8,8,8
Leg Ext/working3X260X2, 260/70 reps14,12,12/12
Donkey raises/working5X340, 400X3, 400/200 reps25,20,20,20,20/15

got the blood pumping and felt pretty good tonight nice and smooth
threw every set did 10mins incline walk too

9-30-11

Routine B
Shoulders & bi's

Week 3 off 210 max
On JN 8's

Shoulder press/warm3X85 working5X105, 125, 150, 160, 170 reps5,3,3,3,6
1arm Side laterals/warm2X25 working4X40, 45, 50, 55 reps9,9,10,6
Rear DB raises(ss)/working3X25, 30X2 reps15,13,12
BB shrugs(ss)/working3X185 reps12,13,13
BB curl/warm2X65 working3X115, 125X2 reps9,7,7
Seated Alt DB curl(ss)/working3X40, 35X2 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt pretty good moving threw this routine with good feel
and strength and nice and focused did 10mins incline walk too

Routine B
Back & Hammies

Week 2 of max 485
On JH 8's

Deads/warms/3X135, 225X2 working5X295, 330, 355X2, 375 reps3,3,8,8,10
Lat pulldown close/warm/2X90, 110 working3X220X2, 230 reps8,8,7
Bent over row/warm1X135 working3X205X2, 205/135 reps8,8,9/11
Bench row(ss)working3X70X2, 75 reps10,10,10
Str arm pulldown(ss)working3X20, 22, 24 reps15,15,15
Seated Leg curl/warm2X60 working3X160, 180X2 reps10,7,7
Stiff leg deads/working4X245, 265, 285, 305 reps12,12,11,12
DB split squat/working2X40 reps12,12

felt nice tonight good and solid with some good power
did 10mins incline walk too

Routine B
Chest & tri's

Week 2 of max 325
On JN 8's

Flat press/warm3X95, 135 working5X195, 220, 235 reps3,3,8,8,9
In DB press/warm1X40 working3X85X2, 90/40 reps10,11,13/12
Flat fly/warm1X25 working3X50X2, 50/25 reps12,12,12/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,12
Laying bar ext/working2X55 reps12,12

felt pretty good tonight flat bench felt a bit heavier then i would have liked but
after that felt solid did 10mins incline walk too

Routine B
Quads & calfs

Week 2 of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X270, 305, 330X3 reps5,3,8,8,8
Leg press/warm1X180 working3X450X2, 360/180 reps12,12,12/13
Bar lunge/warm1X85 working3X135 reps6,6,7
Leg Ext/working3X260X2, 260/120 reps12,12,12/15

bit burned out and rushed tonight got yo gym a little late
didnt have time to get to calfs did 10mins incline walk too

Routine B
Shoulders & bi's

Week 2 off 210 max
On JN 8's

Shoulder press/warm3X80 working5X125, 140, 155X3 reps3,3,8,8,9
1arm Side laterals/warm2X25 working4X50X3, 35/25 reps8,8,8,8/10
Rear DB raises(ss)/working3X25, reps15,15,13
BB shrugs(ss)/working3X185 reps12,12,12
BB curl/warm2X65 working3X115 reps8,8,8
Seated Alt DB curl(ss)/working3X35 reps12,11,10
1arm preacher curl(ss)/working3X20 reps12,12,12

was a bit worn out tonight but managed a decent workout
did 10mins incline walk too

Routine B
Back & Hammies

Week 1 of max 485
On JH 8's

Deads/warms/3X135, 225X2 working5X315 reps8,8,8,8,20
Lat pulldown close/warm/2X90, 110 working3X220 reps7,7,7
Bent over row/warm1X135 working3X205 reps8,8,8
Bench row(ss)working3X70 reps10,10,10
Str arm pulldown(ss)working3X10, 14, 16 reps15,15,15
Seated Leg curl/warm2X50, 60 working3X120, 180 reps12,7,7
Stiff leg deads/working4X225, 255, 275, 295 reps12,12,12,12
DB split squat/working2X50 reps10,10

back felt pretty great started feeling bit sore and pumped after the first
pulldown set everything was beeing pumped to the back cuz i felt so deflated
every where else it was a bit crazy did 10mins incline walk too

Routine B
Chest & tri's

Week 1 of max 325
On JN 8's

Flat press/warm3X95, 135 working5X215 reps8,8,8,8,11
In DB press/warm1X40 working3X80, 85, 90 reps12,10,11
Flat fly/warm1X25 working3X50X2, 50/25 reps12,12,12/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X50 working2X80 reps12,12
Laying bar ext/working2X55 reps12,12

felt great tonight another solid routine did 10mins incline walk too

Routine B
Quads & calfs

Week 1 of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X295 reps8,8,8,8,8
Leg press/warm1X180 working3X360, 450X2 reps12,12,12
Bar lunge/warm1X95 working3X135 reps6,7,7
Leg Ext/working3X260 reps12,12,12
Donkey raises/working5X300, 400X4 reps22,20,20,20,20

wow squats whipped me out a bit but felt nice did 10mins incline
walk too

Routine B
Shoulders & bi's

Week 1 off 210 max
On JN 8's

Shoulder press/warm3X80 working5X140 reps8,8,8,8,9
1arm Side laterals/warm2X25 working4X45, 50, 55, 60 reps8,8,8,7
Rear DB raises(ss)/working3X20, 25, 30 reps15,15,12
BB shrugs(ss)/working3X185 reps12,12,12
BB curl/warm2X65 working3X115, 135X2 reps10,6,5
Seated Alt DB curl(ss)/working3X40 reps12,11,10
1arm preacher curl(ss)/working3X20 reps12,12,12

felt good and solid tonight nice fresh switch up with routine B
did 10mins incline walk too

Routine A
Back + hammies

Week 4 (deload) max 475

Deads/warm3X135, 225 working5X315 reps8,8,8,8,22
Lat pulldown palm up/warm2X90, 110 working3X230, 240, 250 reps10,7,6
T bar row/warm1X150 working3X290 reps8,8,8
1 arm DB row(ss) working3X100 reps12,12,12
1arm Rope pulldown(ss)working3X8 reps12,12,12
Laying leg curls/working4X190 reps12,12,10,8
Seated leg curl/working2X100X2 reps15,15

killed it pretty good on the deads and felt a little dead until i got my
2nd wind about half way threw the T bar rows then fished routine
strong and solid did 10 mins incline walk too

Routine A
Chest and triceps

week 4 (deload) max 315

Flat bench/warm3X95,135 working5X205 reps8,8,8,8,10
Chest dip/working4X70X2, 80X2 reps12,14,12,12
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X85 working2XD135, 135/95 reps12,12/12
Seated DB ext/warm1X50 working2X80, 80/50 reps8,9/12
1arm under hand/working2X40 reps12,12

did 65% max instead of 50% felt pretty killer tonight like a monster
nice pump did 10mins incline walk too

Routine A
Quads and Calfs

Week 4 (deload) max 440

Squat/warm3X135 working5X285 reps8,8,8,8,10
Walking DB lunge/warm1X30 working3X60 reps8,10,10
Leg ext/warm1X90 working3X260, 285, 295 reps14,11,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X60 reps20,20,20,20,20

did 65% of max instead of 50% prob should have went with the 50 tho
was a little gassed tonight played like 3 hrs of basketball this weekend
full court and its been yrs since ive played my legs im thinking where still
recovering from that abuse hahadid 10mins incline walk too

Routine A
Shoulders + biceps

Week 4 (deload) off Max 200

Military BB/warm3X80 working5X130 reps8,8,8,8,11
BB front raise/warm1X25 working3X45X2, 50/25 reps10,10,10/10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X25 working2X(drop)45, 45/25 reps8,7/10
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps12,

Did my deload with 65% of max felt to good for only 50%
did 10mins incline walk too

Routine A
Back + hammies

Week 3 max 475

Deads/warm3X135, 225 working6X245, 295, 345, 405, 435, 455 reps5,3,1,9,1,1
Lat pulldown palm up/warm2X90, 110 working3X230, 240, 250 reps10,7,6
T bar row/warm1X150 working3X290 reps8,8,8
1 arm DB row(ss) working3X100, 110, reps12,10,10
Rope pulldown(sa) working3X16 reps12,12,12
Laying leg curls/working4X180, 190X3 reps12,11,11,10
Seated leg curl/working2X100X2 reps15,15

felt good tonight so gripped a few more heavy dead sets wanted to kill a few more
but controlled myself. did 10min incline walk too

Routine A
Chest and triceps

week 3 max 315

Flat bench/warm3X95,135 working5X160, 190, 220, 237.5 reps5,3,1,10
Chest dip/working4X80, 85X3 reps11,11,11,11
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X85 working2XD135, 135/95 reps12,10/13
Seated DB ext/warm1X50 working2X80, 80/50 reps9,9/13
1arm under hand/working2X45 reps12,11

felt good and strong tonight with a solid pump did 10mins incline walk too

9-2-11

Routine A
Quads and Calfs

Week 3 max 440

Squat/warm3X135 working5X225, 265, 315, 330 reps5,3,1,8
Walking DB lunge/warm1X30 working3X60 reps8,10,10
Leg ext/warm1X90 working3X260, 285, 295 reps13,11,10
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt real good tonight moved threw the routine quick and efficient
did 10mins incline walk too

Routine A
Shoulders + biceps

Week 3 off Max 200

Military BB/warm3X80 working5X100, 120, 140, 150/120 reps5,3,1,9/9
BB front raise/warm1X25 working3X45, 50X2 reps10,10,10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X20 working2X(drop)45, 45/30 reps8,8/8
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice and focused tonight in the zone 10mins incline walk too

Routine A
Back + hammies

Week 2 max 475

Deads/warm3X135, 225 working5X265, 295, 320X2, 370 reps5,5,10,10,12
Lat pulldown palm up/warm2X90, 100 working3X220, 240X2 reps10,7,6
T bar row/warm1X150 working3X290 reps7,8,7
1 arm DB row(ss) working3X90X2, 100 reps10,12,12
Rope pulldown(sa) working3X20, 18X2 reps12,12,12
Laying leg curls/working4X180, 190X3 reps12,11,11,
Seated leg curl/working2X90, 100 reps15,15

good strength tonight pulled hard on everything, didnt feel like doing 20+
reps on the last set of deads so upped the weight on last set. did 10mins incline
walk too

8/27/11

Routine A
Chest and triceps

week 1 max 315

Flat bench/warm3X95,135 working5X175, 197.5, 215X3 reps5,5,10,10,11
Chest dip/working4X80, 85X3 reps11,10,11,11
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X65, 85 working2XD135, 135/95 reps10,11/11
Seated DB ext/warm1X50 working2X80, 80/50 reps8,8/8
1arm under hand/working2X45 reps12,11

felt good tonight had a nice pump in the chest did 10mins incline walk too

Routine A
Quads and Calfs

Week 2 max 425

Squat/warm3X135 working5X235, 265, 287.5X3 reps5,5,10,10,12
Walking DB lunge/warm1X30 working3X55 reps10,10,10
Leg ext/warm1X90 working3X240, 260, 285 reps15,12,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt pretty strong tonight had a nice pump in the quads did 10mins incline walk
too

Routine A
Shoulders + biceps

Week 2 off Max 180

Military BB/warm3X80 working5X100, 112.5, 122.5X3 reps5,5,10,10,14
BB front raise/warm1X25 working3X40, 45, 50 reps10,10,10
Side raises up,downs/working3X30/35/40 reps5's
DB Shrug/warm1X50 working3X80, 80, 85 reps12,12,11
In DB curl/warm2X20 working2X(drop)50, 50/20 reps6,6/13
1arm Rope curl(SS) working3X45, 40X2 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice tonight solid feel nice pump too did 10mins incline walk too

Routine A
Back + hammies

Week 1 max 460

Deads/warm3X135, 225 working5X275X4, 315 reps10,10,10,10,24
Lat pulldown palm up/warm2X90, 100 working3X210, 220, 230 reps9,9,8
T bar row/warm1X110 working3X290 reps7,7,7
1 arm DB row(ss) working3X80, 90 reps10,10,10
Rope pulldown(sa) working3X20, reps12,12,12
Laying leg curls/working4X180, 190X3 reps10,9,8,8
Seated leg curl/working2X50, 60, reps13,13

felt good and solid tonight enjoyed the fresh new routine did 10mins incline
walk too

Routine A
Quads and Calfs

Week 1 max 425

Squat/warm3X135 working5X255, reps10,10,10,10,11
Walking DB lunge/warm1X30 working3X55 reps8,8,8
Leg ext/warm1X80 working3X200, 260 reps14,11,11
Hack squat/working3X180, 200, 230 reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

the squats wiped me out! havent done that many reps with squats in a while,
was good tho enjoyed the whole routine did 10mins incline walk too

Routine A
Shoulders + biceps

Max 160

Military BB/warm3X80 working5X100 reps10,10,10,10,10
BB front raise/warm1X25 working3X35, 40, 45 reps10,10,10
Side raises up,downs/working3X25/30/35X3 reps5's
DB Shrug/warm1X50 working3X75, 80, 85 reps12,12,10
In DB curl/warm2X20 working2X(drop)50, 50/25 reps6,6/13
Rope curl(SS) working3X80X2, 85 reps11,10,10
Concentration curl(SS) working3X20 reps12,12,12

little out of it cuz i was emailing you at the gym trying to figure out what i was suppose to do
but like the new routine hopefully i got it all locked up now so i can just focus on killing it
did 10mins incline walk too

Routine C
Power day

Week 4(deload) of 455 max

deads/warm3X135,225 working3X275, 295, 320X2 reps5,5,5,24
Bar step lunge\working3X185, 205, 215 reps10,10,8
Lay leg curl/warm1X90 working3X200X2 200/110 reps10,8,11,12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

was straight drained after the rep out set of deads, did 10mins incline
walk too

Routine C
Chest and arms

Week 4(deload) of 315 max

Bench press/warms3X135 working4X190, 205, 220X2, 190
reps5,5,5,5,15
Chest dips/warm1X0 working3X75X2, 75/0 reps11,11,11/11
Slight in DB press/warm1X40 working3X80, 90, 100/40 reps11,8,7/14
In DB curl/warm1X20 working3X50X2, 50/20 reps6,6,6/12
BB tri ext/warm1X45 working3X55,60X2 reps12,10,10

felt good tonight had a nice pump and a good feel threw out routine
did 10mins incline walk too

Routine C
Legs

Week 4 (deload) off max 425

Squat/warm3X135 working4X255, 277.5, 300X2 reps5,5,5,6
Sumo squat/warm1X135 working3X205, 230, 240 reps12,12,12
Barbell lunge/warm1X65 working3X105X2, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

nice clean smooth routine felt good did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 310, 320/150 reps10,10,10/12
High pulldown/warm1X90 working3X180X2, 180/100
Reps12,12,11/12
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,8/12
Rear delt/warm1X10 working3X12.5, 15, 17.5 reps12,12,12

a bit sluggish at first but got feeling good fast and had a nice routine did
10mins incline walk too

9-6-11
Routine C
Chest and arms

Week 3 of 315 max

Bench press/warms3X135 working4X237.5, 267.5, 300X2
reps5,3,1,1
Chest dips/warm1X0 working3X75X2, 75/0 reps12,11,11/11
Slight in DB press/warm1X40 working3X75, 80, 85 reps12,12,10
In DB curl/warm1X20 working3X45, 50, 50/20 reps10,7,6/12
BB tri ext/warm1X45 working3X55 reps11,9,9

not a bad night tonight that 300 lbs felt heaver then i wanted it to but
theres always next time to make up for it, did 10 mins incline walk too

Routine C
Power day

Week 3 of 455 max

deads/warm3X135,225 working3X342.5, 387.5, 435, 445, 320 reps5,3,2,1,23
Bar step lunge\working3X185, 205, 215 reps10,10,
Lay leg curl/warm1X90 working3X200X2 200/110 reps12,12,11/12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

spent after this workout did 10mins incline walk too

Routine C
Legs

Week 3 off max 425

Squat/warm3X135, 225 working4X317.5, 362.5, 405X2 reps5,3,2,1
Sumo squat/warm1X135 working3X205, 225, 235 reps12,12,12
Barbell lunge/warm1X65 working3X95, 105, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

felt pretty good tonight did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 300, 310/140 reps10,9,9/12
High pulldown/warm1X90 working3X190, 200, 210
Reps12,12,11
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,9/12
Rear delt/warm1X30 working3X110 reps12,12,10

came in threw the doors of the gym feeling pretty good tonight
did 15mins incline walk too

Routine C
Power day

Week 2 of 455 max

deads/warm3X135,225 working3X320, 365, 410X2, 320 reps3, 22
Bar step lunge\working3X165, 185, 205 reps11,10,10
Lay leg curl/warm1X90 working3X200, 225, 225/110 reps12,8,5/8
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

all the weight felt pretty easy but my head wasnt into it tonight, in fact mind
has been kinda out of it most of this past week, lacking some pump too, feeling
like im spinning my wheels alittle these past few weeks thats why i was doing one on
one off to try to zone back in and get out of this little bit of a funk.
did 15mins incline walk too

Routine C
Chest and arms

Week 2 of 315 max

Bench press/warms3X135 working4X220, 252.5, 282.5X2
reps3
Chest dips/warm1X0 working3X55, 65, 75 reps14,12,12
Slight in DB press/warm1X40 working3X75, 80, 85 reps12,12,10
In DB curl/warm1X20 working3X45, 50, 50/20 reps10,7,6/12
BB tri ext/warm1X45 working3X55 reps11,9,9

felt pretty good tonight legs up on all the presses and did 15mins incline walk too

Routine C
Legs

Week 2 off max 425

Squat/warm3X135 working4X297.5, 340, 382.5X2 reps3
Sumo squat/warm1X135 working3X205, 225, reps12,12,12
Barbell lunge/warm1X65 working3X95, 105, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps21,20,20/15

form was a little off on the squats didnt feel the groove, but got it going from
the sumos on. did 15mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X220, 230, 230/120 reps10,8,7/10
Seated machine row/warm1X90 working3X290, 300, 310 reps10,9,9
High pulldown/warm1X90 working3X190, 200X2
Reps12,10,10
Push press/warm1X25 working3X 70 reps10,10,9
Rear delt/warm1X20 working3X90, 100, 110 reps15,12,12

felt pretty solid tonight good night did 15mins incline walk too

Routine C
Power day

Week 1 of 455 max

deads/warm3X135,225 working3X295, 342.5, 387.5X2, reps5
Bar step lunge\working3X155, 175, 195 reps12,12,10
Lay leg curl/warm1X90 working3X200, 225X2 reps12,9,8
Upright rows/warm2X60 working3X110X2, 100/50 reps10,10,10/10

was gassed a little tonight so passed on the rep out set did 15min incline walk too

7-21-11

Routine C
Chest and arms

Week 1 of max 315

Bench press/warms3X135 working4X205, 237.5, 267.5X2, 190
reps5,5,5,3,15
Chest dips/warm1X0 working3X45, 55, 65 reps14,12,
Slight in DB press/warm1X40 working3X70, 75, 80/40 reps12,11,11/8
In DB curl/warm1X20 working3X45, 50, 50/20 reps9,6,7/12
BB tri ext/warm1X45 working3X65 reps12,11,11

felt better as i moved on threw the routine couldnt find the sweet spot
on the flat bench. did 15mins incline walk too legs up on the 5 rep sets

Routine C
Legs

Week 1 off max 425

Squat/warm3X135 working4X277.5, 317.5, 362.5X2 reps5,5,5,6
Sumo squat/warm1X135 working3X185, 205X2 reps12,12,12
Barbell lunge/warm1X65, working3X85, reps12,12,10
Seated calf raises/warm1X45 working3X70X2, 70/45 reps25,25,20/15

didnt really start feeling in the groove until my 3rd working squat set
once i got locked in felt good threw rest of routine, was burned out so didnt
go for any rep out deads. did 15mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X100 working3X220, 230, 230/120 reps10,8,7/10
Seated machine row/warm1X90 working3X290, 300, 310/180 reps10,10,8/12
High pulldown/warm1X90 working3X180, 190, 200
Reps12,12,10
Push press/warm1X25 working3X 65, 70, 70/25 reps11,10,10/10
Rear delt/warm1X10 working3X50, 70, 90 reps15,15,15

Flat bench/warm2X95,135 working1X190 reps14

felt pretty good alittle tired still from the fridays routine with all them deads
did 15mins incline walk too

Routine B
Power day

Week 4 (deload) working off 440 max

Deads/warm3X135,225X2 working4X265, 285, 307.5, 320 reps5X3, 23
Split squat/working3X100 reps10,10,10
Glute ham raise/working4X20 failure
DB shrugs/warm2X45 working3X65 reps12,12,12

legs where shot after them deads did 15mins incline walk too

Routine B
Chest and arms

Week 4 (deload) based off 300lbs max

Flat bench/warm3X135 working5X190, 185, 195, 210X2 reps20,5,5,5,5
In DB fly/warm1X25 working3X55 reps12,
In DB press/warm1X40 working3X70X2, 70/40 reps12,12,12/10
1arm cable curl/warm1X35 working3X70X2, 70/40 reps10,10,10/10
Tri dips/warm1X 0lbs working3X45X2, 45/0 reps12,12,12/10

feeling pretty good tonight nice workout did 15mins incline walk too

Routine B
Legs

Week 4 (deload)
Max weight going off of 410

Squat/warm3X135 working3X245, 267.5, 287.5X2 reps5
Hack press/warm1X180 working3X320 reps10,11,12
Split squat/warm1X50 working3X150 reps12,10,8
Standing 1leg calf raise/warm1X15 working3X35 reps20,20,20

Deads/warm2X135, 225 working2X315 reps20,17

felt pretty good tonight legs tight for a bit but moved smoothly threw
the deload routine, threw in a few rep out practice sets of deads at the end
with chalk grip was solid felt pretty good and happy with 20 reps after a leg routine
did 15mins incline walk too

Routine B
Back and delts

Flat bench/warm2X135 working1X190 reps21

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 200, 200/100 reps10,9,8/12
1arm DB row/warm1X50 working3X120, 130/50X2 reps10,8/12X2
DB delt press/warm1X35 working3X75 reps9,9,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps12,12,12/12

felt pretty solid today did a little warm up run with some rep out flat numbers
as a tester for the powerlifting comp got a bit more then i suspected witch was nice.
did 15mins incline walk too

Routine B
Power day

Week 3 working off 440 max

Deads/warm3X135,225X2 working4X330, 375, 420, 440 reps5,3,3,1
Split squat/working3X170, 200, 230 reps10,10,10
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X75 reps12,12,12

deads felt light was really fighting the urge to keep on uping weight
and one reping it out, got to stick to the program tho cuz its working
did 15mins incline walk too

Routine B
Chest and arms

Week 3 based off 300lbs max

Flat bench/warm4X135 working4X225, 255, 285X2 reps5,3,2,2
In DB fly/warm1X25 working3X60, 65, 65/45 reps12,10,10/8
In DB press/warm1X40 working3X75, 80, 85 reps12,12,14
1arm cable curl/warm1X35 working3X80, 85, 90/45 reps10,8,7/8
Tri dips/warm1X 0lbs working3X55, 70X2 reps10,8,8

felt solid and as the work out went on started to feel like a house
been eating around 70 carbs before workouts as of late think its
definitely making a difference in my pump and power during workouts
did 15mins incline walk toolegs up like usual on flat press

Routine B
Legs

Week 3
Max weight going off of 410

Squat/warm3X135 working3X307.5, 347.5, 390X2 reps5,3,2,2
Hack press/warm1X180 working3X450X2, 470 reps10,10,9
Split squat/warm1X50 working3X150, 200, 220 reps12,10,8
Standing 1leg calf raise/warm1X15 working3X35, 40, 40/0 reps20,20,20/20

felt pretty good tonight feel a bit smoother and at more at home with the heavier 390
lbs sets prob cuz i dont have to use as much cardio on these one repers muscles
dont run out on O2 with only one and two rep sets so it feels lighter i suppose did 15mins
incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 200/100 reps9,9,9/12
1arm DB row/warm1X50 working3X120, 130X2 reps10,10,10
DB delt press/warm1X35 working3X75, 80X2 reps12,8,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps11,12,12/12

felt like a house today nice solid pump did 15mins incline walk too

Routine B
Power day

Week 2 working off 440 max

Deads/warm3X135,225X2 working4X315, 355, 400X2 reps3
Split squat/working3X150, 200, 220 reps12,12,12
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X70, 75X2 reps12,12,12

felt pretty solid tonight had a good routine did 15 mins incline walk too

Routine B
Chest and arms

Week 2 based off 300lbs max

Flat bench/warm4X135 working4X210, 240, 270X2 reps3
In DB fly/warm1X25 working3X50, 60, 70/45 reps12,12,8/10
In DB press/warm1X44 working3X75, 80X2 reps12,11,
1arm cable curl/warm1X35 working3X75, 80, 85/45 reps10,8,7/10
Tri dips/warm1X 0lbs working3X55, 70X2 reps10,8,8

felt pretty solid tonight legs up on press like usual did 15 mins
incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 190/100 reps8,7,7/10
1arm DB row/warm1X50 working3X120X2, 130 reps10,10,9
DB delt press/warm1X35 working3X75 reps9,9,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps10,10,10/12

felt real good tonight got a great pump did 15 mins incline walk too

Routine B
Legs

Week 2
Max weight going off of 410

Squat/warm3X135 working3X287.5, 327.5, 370X2 reps3
Hack press/warm1X180 working3X410X2, 450 reps10,10,9
Split squat/warm1X50 working3X120, 170, 200 reps12,10,10
Standing 1leg calf raise/warm1X15 working3X25, 35, 40 reps22,22,20

felt better as i moved threw the routine the 370 sets felt lighter and smoother
then my first two lighter sets. did 15 mins incline walk too

Routine B
Power day

Week 1 working off 440 max

Deads/warm3X135,225X2 working4X285, 330, 375X2 reps5
Split squat/working3X100, 140, 200 reps12
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X70, 75X2 reps10

felt pretty good tonight weight moved smooth did 15 mins incline walk too

Routine B
Chest and arms

Week 1
based off 300lbs max

Flat bench/warm4X135 working4X195, 225, 255X2 reps5
In DB fly/warm1X25 working3X45, 50, 55/25 reps11,10,10/12
In DB press/warm1X40 working3X70, 75x2 reps12,12
1arm cable curl/warm1X25 working3X65, 75, 80/45 reps10,8,7/9
Tri dips/warm1X 0lbs working3X45, 70x2 reps11,8,7

felt real solid tonight great pump and felt strong did 15 mins incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 190/100 reps9,7,8/11
1arm DB row/warm1X50 working3X100, 120, 130 reps11,10,9
DB delt press/warm1X35 working3X60, 70, 80 reps12,12,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps9,9,9/12

had a pretty good work out tonight felt a bit flat but that aside all the weight
moved well did 15 mins incline walk too

Routine B
Legs

Week 1
Max weight going off of 410

Squat/warm3X135 working3X265, 307.5, 350X2 reps5
Hack press/warm1X180 working3X360, 410, 430 reps9,9,8
Split squat/warm1X50 working3X100, 150, 200 reps10,10,8
Standing 1leg calf raise/warm1X15 working3X25, 35, 40/0 reps20,20,20/15

felt pretty good a little bloated from my weekend bit over eating, did 15 mins
incline walk too

6/16/11

Routine A
Chest and arms
week 4
Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X170, 185, 197.5X2 reps5
In DB press/warm1X40 working3X70 reps12
Cable fly/warm1X20 working3X50 reps12
Bar curl/warm1X45 working3X85 reps10
Tri press/warm1X70 working3X100 reps12

Routine A
Power day
Week 4
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X257.5, 277.5, 300X2 reps5
Walking lunges/working3X50 reps10
Lying leg curls/warm1X80 working4X150 reps10
BB shrugs/warm2X135 working3X175 reps10

did 15 mins of incline walk too, ready to get in and back to pushing some weight
after this week of deloading

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200, 170, 170/110 reps8,12,11/10
DB bench row/warm1X30 working3X60X2, 60/30 reps12,12,12/10
DB pullover/warm1X50 working3X80 reps12,12,12
1arm Side lateral/warm1X20 working3X30 reps12,12,12
Front raise/working3X15X2, 15/10 reps12,12,11/11

gonna stick with the slight deloading theme for this weeks training
lowered most lifts down to around 65-75 % of last time out. did 15 mins
incline walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 4 deload

Squat/warm3X135 working3X237.5, 257.5, 277.5X2 reps5
Leg press/warm1X180 working3X 450X2, 450/180 reps11,12,12/15
Standing 1leg curl/warm1X15 working3X40X2, 40/20 reps12,12,12/12
1leg leg press calf raise/warm1X140 working4X 40 reps20

the deload was nice especially since legs where still a little sore and tight from
the deads routine on fri. followed threw the whole routine with a little deloading
was a nice switch up did 15mins incline walk too

Routine A
Power day
Week 3
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X320, 365, 405, 415 reps5,3,3,1
Walking lunges/working3X60 reps10,10,12
Lying leg curls/warm1X90 working4X200,225x3 reps11,8,8,7
BB shrugs/warm2X135 working3X205 reps10

felt solid tonight had some power wanted to keep putting weight
on my deads and pull for one rack add and rip for one till i couldnt
rip anymore or got to 500lbs did 15 mins walk too

Routine A
Chest and arms
week 3
Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X213, 242.5, 270, 275 reps5,3,2,2
In DB press/warm1X40 working3X85, 95, 100/40 reps12,9,8/14
Cable fly/warm1X30 working3X60, 70X2 reps13,11,10
Bar curl/warm1X45 working3X110X2, 110/65 reps9,9,9/11
Tri press/warm1X80 working3X110, 120, 130/70 reps14,12,12/12

felt good tonight and pretty strong legs up on press and did 15 mins incline
walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 3

Squat/warm3X135 working3X297.5 337.5, 377.5X2 reps5,3,2,2.5
Leg press/warm1X180 working3X 540X2, 565/180 reps10,10,9/14
Standing 1leg curl/warm1X15 working3X60X2, 70/25 reps10,10,8/10
1leg leg press calf raise/warm1X140 working3X40X2, 60 reps25,20,20

felt good tonight moved threw the routine well did 15 mins incline walk too

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200, 210, 210/130 reps8,7,7/10
DB bench row/warm1X30 working3X80X2, 85/40 reps10,10,8/10
DB pullover/warm1X55 working3X90, 95, 100 reps12,12,12
1arm Side lateral/warm1X20 working3X45X2, 45/20 reps9,10,10/10
Front raise/working3X20X2, 20/10 reps12,10,10/10

upped most of my lifts by a little but i felt like a house tonight was in the
zone and had a sweet pump did 15 mins incline walk too

Routine A
Power day
Week 2
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X300, 342.5, 385X2 reps3
Walking lunges/working3X60 reps10
Lying leg curls/warm1X90 working3X200,225x2 reps10,8,7
BB shrugs/warm2X135 working3X225 reps10

solid day at the gym today did 15 mins incline walk too

Routine A
Chest and arms

Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X197.5, 227.5, 255X2 reps3
In DB press/warm1X40 working3X85, 95, 100/40 reps12,8,8/14
Cable fly/warm1X25 working3X60, 70X2 reps12,12,12
Bar curl/warm1X45 working3X105, 110, 110/65 reps9,9,9/15
Tri press/warm1X80 working3X100, 110, 110/65 reps12,12,12/12

felt good tonight got a nice pump in my chest did 15 mins incline walk too
legs up on flat

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200X2, 200/100 reps8,8,8/15
DB bench row/warm1X30 working3X75, 80, 80/40 reps10,10,9/12
DB pullover/warm1X40 working3X80, 90, 100/40 reps12,12,10/14
1arm Side lateral/warm1X20 working3X40, 45, 45/20 reps10,8,
Front raise/working3X15, 20, 20/10 reps12,10,10/10

good routine tonight felt good did 15 mins incline walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 2

Squat/warm3X135 working3X277.5, 317.5, 357.5X2 reps3
Leg press/warm1X180 working3X 540, 565, 565/180 reps10,8,7/15
Standing 1leg curl/warm1X15 working3X50, 60, 70/20 reps10,10,8/10
Donkey Calf raise/warm1X200 working3X445, 600, 600/200 reps25,15,15/20

took a few days off training and ate like a fat kid a few days too haha, body
loved it tho felt refreshed today threw work and training a little tight at first
tonight threw the warm up sets but once i got loose felt strong, once again felt
like i was gonna get crushed on the sled but thats nothing new, did 15 mins incline
walk too

Routine A(new)
Power day
Week 1
Max 475 - 10% 427.5

Deads/warm3X135,225,315 working3X278, 322.5, 365 reps5
Walking lunges/working3X55, 60, 65 reps10
Lying leg curls/warm1X90 working3X200,225x2 reps10,7,7
BB shrugs/warm2X135 working3X225 reps10,12,12

felt pretty good tonight moved threw the routine nicely. did 15 mins incline walk too

Routine A(new)
Chest and arms
Week one
Based off 315 max - 10%

Flat bench/warm4X135 working4X185, 215, 242.5X2 reps5
In DB press/warm1X45 working3X80, 90, 100 reps11,12,9
Cable fly/warm1X25 working3X60, ,70, 80 reps12,12,12
Bar curl/warm1X65 working3X125X2, 135/85 reps7,76/10
Tri press/warm1X80 working3X130, 120, 120/80 reps10,12,12/12

felt pretty strong and solid tonight nice routine did 15 mins incline walk too

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200X2, 200/110 reps8,8,8/12
DB bench row/warm1X30 working3X70, 75, 80/30 reps10,10,10/10
DB pullover/warm1X55 working3X75, 80, 90/50 reps12,12,12/10
1arm Side lateral/warm1X20 working3X35, 40, 45 reps12,12,10
Front raise/working3X20X2, 20/10 reps10,10,10/10

felt pretty solid tonight good routine did 15 mins incline walk

Routine A
Legs
Biased off 440 max - the 10%
Week 1

Squat/warm3X135 working3X260, 297, 337 reps5
Leg press/warm1X270 working3X 540, 565, 600/180 reps10,10,9/15
Standing 1leg curl/warm1X15 working3X40, 50, 70/30 reps10,10,8/10
Donkey Calf raise/warm1X180 working3X400, 445, 600/200 reps25,25,15/20

think i might have under shot my max guess a little the working sets a bit easy so i made
sure i went good and deep but i guess will have to wait and see as the routine moves along
usual feeling of going to be crushed on the leg press but felt pretty good did 15 mins incline
walk too

Routine C
Power day

deads/warm3X135,225,315 working3X425, 445, 315 reps5,1,20
Bar step lunge\working3X165, 175, 185 reps12,12,11
Lay leg curl/warm1X90 working3X190, 200X2 reps10,10,11
Upright rows/warm2X60 working3X100X2, 100/50 reps10,10,10/10

felt pretty good tonight nice routine last of C did 15 mins incline walk too

Routine C
Chest and arms

Bench press/warms5X135X4, 205 working4X225+4ch, 245+4ch, 255+4ch,
2265+4ch/145+4ch reps6,5,4,3/12
Chest dips/warm1X working3X25+4ch, 35+4ch, 45+4ch reps13,10,10
Slight in DB press/warm1X40 working3X 65+2chX2, 65+2ch/40 reps11,9,8/12
In DB curl/warm1X20 working3X40+2chX2, 40+2ch/20 reps9,8,7/10
BB tri ext/warm1X35 working3X55 reps12,10,10

felt pretty solid tonight the flat drained me a bit legs up on all the presses like usual
did 15 mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X220, 230, 230/130
reps9,8,7/12
Seated machine row/warm1X90 working3X290, 310, 330/180 reps10,10,9/12
High pulldown/warm1X90 working3X180X2, 180/90
Reps12,12,11/12
Push press/warm1X25 working3X 70X2, 70/25 reps10,10,10/10
Rear delt/warm1X10 working3X20X2, 20/10 reps12,12,12/10

felt pretty solid tonight good work out did 15 mins incline walk too

Routine C
Legs

Squat/warm4X135x3,205 working4X345X3, 355 reps8,7,8,8
Sumo squat/warm1X135 working3X185, 195, 205 reps12,12,12
Barbell lunge/warm1X65, working3X95, 115, 125 reps12,12,10
Leg press calf raises/warm1X160 working3X 300, 320, 320 reps25,20,20

felt pretty solid but man did them squats wipe me out, did 15 mins incline
walk too

5-15-11
Routine C
Arms

BB curl/warm2X65 working4X105+4chX2, 105+4ch/85 reps9,9,9,8/10
Close grip press/warm1X50 working4X110+4ch, 130+4ch, 150+4ch, 160+4ch/90+4ch reps15,13,8,6/11
standing DB curl/warm1X20 working3X50, 55, 60 reps10,9,7
Overhead cable tri ext/warm1X60 working3X130, 140, 150 reps12,12,10

crushed it felt great did 15 mins incline walk too

Routine C
Power day

Roman deads/warm3X135,225,315 working3X415, 425, 315 reps6,6,22
Bar step lunge\working3X165, 175X2 reps12,11,11
Lay leg curl/warm1X90 working3X190, 200X2 reps10,9,10
Upright rows/warm2X60 working3X110 reps10,11,10
Leg press calf raises/warm1X160
Working3X300, 340X2 reps25,25,25

keeping it going good and strong tonight did 15 mins incline walk too

5-12-11
Routine C
Chest and arms

Bench press/warms5X135X4, 205 working4X225+4ch, 240+4chX2, 260+4ch/225 reps8,4,5,4/5
Chest dips/warm1X working3X25+4ch, 35+4ch, 45+4ch reps13,11,10
Slight in DB press/warm1X40 working3X65+ch, 65+2ch, 65+2ch/40 reps12,12,11/15
In DB curl/warm1X20 working3X40+2chX2, 40+2ch/20 reps10,9,8/9
BB tri ext/warm1X35 working3X55, 60 reps14,10,10

felt great tonight back to beast mode lets keep this going did 15 mins
incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X210, 220, 230/130 reps9,9,7/12
Seated machine row/warm1X90 working3X290, 310, 330/180 reps12,10,8/10
High pulldown/warm1X90 working3X170, 180, 180/90
Reps15,12,11/15
Push press/warm1X25 working3X 70X2, 70/25 reps10,11,9/12
Rear delt/warm1X10 working3X20X2, 20/10 reps12,12,12/10

finally! felt like myself tonight wanted to be there and didnt want to leave
had the power and a great pump time to keep this going did 15 mins incline
walk too

5-9-11
Routine C
Legs

Squat/warm4X135x3,205 working3X315X2, 315/225 reps12,12,7,8
Sumo squat/warm1X135 working3X185 reps12,12,12
Barbell lunge/warm1X70 working3X95 reps12,12,11

dead had nothing really in the tank tonight mind wasnt in it either got
tired of being in this dang rut did 15 mins incline walk too

Routine C
Power day

Roman deads/warm3X135,225,315 working3X415, 425, 430/225 reps6,6,4/10
Bar step lunge\working3X145, 155, 175 reps12,12,12
Lay leg curl/warm1X90 working3X180, 190, 200 reps9,9,8
Upright rows/warm2X60 working3X110/60 reps10,11,10/10

lagging a bi t tonight too thinking im gonna do low weight high reps next week threw
the routines to get out of this funk did 15 mins incline walk too

Routine C
Chest and arms

Bench press/warms5X135X4, 205 working4X245+2chX3, 250+2ch reps4,3,3,2
Chest dips/warm1X working3X 90 reps10,9,9
Slight in DB press/warm1X45 working3X75X2, 75/45 reps11,10,

didnt have it tonight was off so just limped my way threw chest and gonna do
arms on sat. did 15 mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X210, 220, 230/130 reps9,8,7/10
Seated machine row/warm1X90 working3X290, 310, 330/180 reps10,9,7/10
High pulldown/warm1X90 working3X170
Reps12,12,12
Push press/warm1X25 working3X 70X2, 70/25 reps10,10,10/15
Rear delt/warm1X10 working3X20X2, 20/10 reps12,12,12/10

felt good tonight and pretty strongn had a nice routine did 15 mins incline walk too

Routine C
Legs

Squat/warm4X135x3,205 working4X335+2ch, 345+2ch, 355+2ch, 365+2ch reps8,7,6,7
Sumo squat/warm1X135 working3X225, 225+2ch, 235+2ch reps10,10,10
Barbell lunge/warm1X95 working3X105 reps10,10,10

woow man legs felt it tonight was ready to pack it up and head home after the squats
gonna hit calfs tomorrow, did 15 mins incline walk too

Routine C
Arms

BB curl/warm2X45,65 working4X85+2ch, 105+2chX2, 105+2ch/85 reps12,8,8,7/11
Close grip press/warm2X50 working4X90+2ch, 120+2ch, 140+2ch, 140+2ch/90 reps13,10,8,7/12
standing DB curl/warm1X20 working3X50, 55, 60 reps10,9,7
Overhead cable tri ext/warm1X55 working3X120, 150X2 reps15,10,10

legs still pretty sore so just crushed some arms instead did 15 mins incline
walk too

Routine C
Power day

Roman deads/warm3X135,225,315 working3X405, 415, 425/225 reps6,6,5/10
Bar step lunge\working3X135, 155, 165 reps12,12,12
Lay leg curl/warm1X90 working3X180, 200X2 reps10,8,7
Upright rows/warm2X60 working3X100,110X2 reps10,9,9

had a good night felt solid gonna do romans for the next two times
since i was doing regular deads instead of them on last routine
did 15 mins incline walk too

Routine C
Chest and arms

Bench press/warms5X135X4, 205 working4X265+2ch reps3,2,2,2
Chest dips/warm1X working3X 4ch, 25+4ch, 35+4ch reps12,11,10
Slight in DB press/warm1X45 working3X70+2ch reps9,9,9
In DB curl/warm1X20 working3X40+2ch reps9,9,
BB tri ext/warm1X35 working3X65 reps8,8,8

couldn't find the sweet spot on the bench tonight weight felt heavy
rest of the routine went well did 15 mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X170, 190, 210/110 reps12,10,8/10
Seated machine row/warm1X90 working3X270, 320, 320 reps12,8,8
High pulldown/warm1X90 working3X160X2, 170/100
Reps12,12,12/10
Push press/warm1X25 working3X 60,65,70/25 reps12,12,10/10
Rear delt/warm1X10 working3X20 reps12,12,12

felt pretty good tonight got to work off all them Easter calories
did 15 mins incline walk too

4-22-11
Routine C
Legs

Squat/warm4X135x3,205 working4X315+2ch, 335+2ch, 345+2ch, 370+2ch reps8,7,6,5
Sumo squat/warm1X135 working3X185+2ch, 225+2chX2 reps10,10,10
Barbell lunge/warm1X95 working3X115X3 reps9,10,10

gym closed before i could get to calfs, legs where feeling it for sure
did 15 mins incline walk too

Routine B
Arms

Cable curl/warms2X 70 working3X175X2, 175/100 reps9,8,8/10
Dips/warms2X working3X70, 90, 90/0 reps12,9,7/15
Seated DB curls/working3X45X2, 45/25 reps10,10,10/12
Seated DB ext/working3X75,80,85/50 reps12,11,10/8

a little dead tonight but moved threw a nice little arm run, did 15 mins
incline walk too

Routine B
Power day

Roman deads/warm3X135,225,315 working3X405X2, 405/225 reps5,6,6/11
Split squat/working3X155, reps12,12,12
Glute ham raise/working4X 40lbs. Failure
DB shrugs/warm2X60 working3X95,100,100 reps11,11,11

good strong workout did the deads right this time around and it felt great
did 15 mins incline walk too

Routine B
Chest

Bench press/warms4X135X3,205 working4X 235+2chX2, 245+2ch, 260+2ch reps7,6,7,4
In DB fly/warms1X25 working3X45+2ch reps12,12,12
In DB press/warms1X40 working3X70+2chX2, 70+2ch/40 reps10,10,8/8

felt pretty good tonight crushed some new numbers on the flat witch felt great
solid pump too, did everything with legs up no time for arms tonight gonna hit them on
wed. did 12 mins incline walk too

Routine B
Back and delts

Pull ups/working4X 2ch
Close pulldown/warm1X90 working3X190+ch, 170+chX2 reps8,10,
1 arm DB row/warm1X60 working3X120+ch, 120+2ch, 120+3ch reps11,12,11
DB delt press/warm/1X25 working3X60+chX2, 60+2ch/25 reps10,10,6/12
seated side laterals/warm1X10 working3X20+ch, 20+2chX2 reps12,12,12

felt pretty darn good tonight lightened up the close pulldown a little on last
two sets so i could lock it in better and get a bit more squeeze. did 15 mins
incline walk too

Routine B
Legs

Squat/warm4X135x3,205 working4X315+2ch, 325+2ch, 330+2ch, 405
reps8,6,7,4
Hack press/warm1X140 working3X410+2ch reps10,10,10
Split squat/warm1X115 working3X135, 145, 150 reps12,12,
Leg press calf raise/3X 300, 320, 320/120 reps25,25,25/25

started off a little tight on the warm up sets but loosed up and felt strong
wanted that 405, didn't go down quite as deep as the first thee sets
but it felt pretty solid. did 15 mins incline walk too

Routine B (new)
Power day

Roman deads/warm3X135,225,315 working3X4430, 450, 404 reps5,4,10
Split squat/working3X155, reps12,12,12
Glute ham raise/working4X 40lbs. Failure
DB shrugs/warm2X60 working3X90 reps10,10,10

felt pretty good tonight a little soft on the deads so i did more of a rep out
3rd set. did 15 mins incline walk too

Routine B
Chest and arms

Bench press/warms4X135X3,205 working4X 235+2chX2, 240+2ch, 245+2ch
reps6,5,4,4
In DB fly/warms1X25 working3X40+2ch, 45+2chX2 reps12,12,12
In DB press/warms1X40 working3X70+2chX2, 70+2ch/40 reps12,12,12/8
Cable curl/warms1X70 working3X175X2, 175/80 reps8,8,6/15
Dips/warms1X working3X70,80,80 reps9,6,6

felt pretty good tonight once i got moving felt strong and confidante legs up on
all the chest work and did 15 mins incline walk

4-9-11
Routine B
Back and delts

Pull ups/working4X 2ch
Close pulldown/warm1X90 working3X190+ch reps8,8,8
1 arm DB row/warm1X60 working3X120X2, 120/65 reps10,10,10/10
DB delt press/warm/1X25 working3X60+ch reps10,10,
seated side laterals/warm1X10 working3X20,25,25/10 reps12,10,10/10

felt pretty good a little sluggish but still had a nice routine did 15 mins
incline walk too

Routine B
Legs

Squat/warm4X135x3,205 working4X325+2ch reps6,6,6,6
Hack press/warm1X140 working3X410+2ch reps10,10,10
Split squat/warm1X115 working3X145+2ch reps10,10,9
Leg press calf raise/3X 300, 320, 320/120 reps25,25,25/25

felt pretty darn good tonight strong and solid all the way threw
the routine. did 15 mins incline walk too

Routine B
Arms

Cable curls/warm3X70 working/3X175, 175, 185/90 reps9,10,7/15
Tri dips/warm1X working3X70, 80, 90 reps11,11,10
Seated DB curl(ss)/working3X45 reps10,10,10
Seated overhead DB tri ext(ss)/working3X65,70,75 reps12,12,12

felt pretty good tonight and crushed my stick arms did 15 mins incline walk too

Routine B
Power day

Roman deads/warm3X135,225,315 working3X425, 440, 455 reps5,5,3
Split squat/working3X155, reps12,12,12
Glute ham raise/working4X 30lbs. Failure
DB shrugs/warm2X60 working3X90 reps10,10,10

felt pretty good tonight had a nice routine did 15 mins incline
walk too

4-2-11
Routine B
Chest and arms

Bench press/warms4X135X3,205 working4X230+2chX2, 235+2ch reps6,7,5,5
In DB fly/warms1X25 working3X40+2ch reps12,12,12
In DB press/warms1X45 working3X75+2chX2, 75+2ch/40 reps8,8,8/7

didnt have enough time to hit arms too before gym closed. hate weekend hrs. going to
do arms tomorrow

Routine B
Back and delts

Pull ups/working4X 3Ch
Close pulldown/warm1X90 working3X190+ch reps8,8,8
1 arm DB row/warm1X60 working3X110+2ch, reps11,11,11
DB delt press/warm/1X25 working3X50+ch, 55+ch, 60+ ch reps11,11,10
seated side laterals/warm1X10 working3X20+ch reps12,12,12

felt good tonight and had a great workout did 11 mins incline
walk too

Routine B
Legs

Squat/warm4X135x3,205 working4X335X3, 345reps7,7,8,7
Hack press/warm1X140 working3X320, 410, 460 reps12,10,8
Split squat/warm1X115 working3X135, 145, 155 reps10,10,
Calf raise(ss)/working3X 155, reps30,30,30
Seated raise(ss)/working3X90, reps15,15,15

started off pretty tight and a bit sore but once i got threw the warm ups
felt the strength starting to show up and had a nice routine did 12 mins
incline walk too

Routine B
Power day

Roman deads/warm3X135,225,315 working3X415, 435, 455 reps6,6,3
Split squat/working3X115+ch, 125+2ch, 135+2ch reps12,12,
Glute ham raise/working4X 30lbs. Failure
DB shrugs/warm2X60 working3X80+2ch reps12,12,12

did 10 mins incline walk too felt pretty good and had a nice
workout

3-26-11
Routine B
arms

Arms

Cable curl/warm2X60 working4X150,195X2,195/100 reps15,7,6,6/10
Dips/warm1X working4X 70lbs, 90lbsX3 reps12,7,7,6
Seated DB curl/working3X40 reps12,12,12
Overhead DB ext/working3X60 reps15,15,15

did a quick warm up light run for about 5. just did arms cuz couldnt get to
them on chest day

Routine B
Chest and arms

Bench press/warms4X135X3,185 working4X235+2ch reps5,4,7,4
In DB fly/warms1X25 working3X35+2ch,40+2chX2 reps12,12,12
In DB press/warms1X45 working3X80+2ch,80X2 reps8,10,9

got to gym late didnt have time to get to arms felt pretty good for first night
back to chest. did 10 mins incline walk too

Routine B(new)
Back and delts

Pull ups/working4X 2chX2,3chX2
Close pulldown/warm1X90 working3X170,190,200/100 reps10,8,6/11
1 arm DB row/warm1X60 working3X110+2ch, reps10,10,10
Front DB press/warm/1X25 working3X55,60,60/30 reps9,8,10/11
1 arm side laterals/working3X40,40,45 reps12,12,12

felt a little tired tonight this whole weeks prob gonna be a bit
of a energy drain until i get back into the rhythm of everything
felt a bit out of it but still managed to move a little weight so that was
cool. did 10 mins incline walk too

3-22-11
Routine B(new)
Legs

Squat/warm4X135x3,185 working4X315+chX2,315+2chX2 reps8,9,8,7
Hack press/warm1X140 working3X230,230+2ch,280+2ch reps12,12,13
Split squat/warm1X145 working3X45+2ch,65+2ch,85+2ch reps12,12,12
Calf raise(ss)/workingX3135+2chX2,

155+2ch reps30,30,25
Seated raise(ss)/working3X90, reps25,15,15

felt good to finally get back into a gym and throw a little weight
around im sure my legs are gonna be nice and sore for a few days
did 12 mins incline walk too

Routine A(new)
Chest and arms

Flat bench/warm4X135x2,155,185 working4X225+2ch,230+2chx2,

235+2ch reps9,7,6,7
In DB press/warm1X45 working3X90+ch reps8,7,5
Flat DB fly/warm1X25 working3X40+ch reps12,12,12
Bar curl/warm1X65 working3X105+2chX2,105+2ch/65+2ch reps7,7,7
Tri press/warm1X75 working3X125+2ch reps11,11,11
1 arm cable curl(ss)/working3X80 reps9,9,8
Underhand cable tri ext(ss)/working3X130 reps12,12,12

felt pretty solid tonight feel off a little bit on the IN DB press cuz no one
to spot, did 10 mins incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X200+2ch,210+2ch,220+

2ch reps9,8,7
DB bench row/warm1X45 working3X80+2ch reps10,10,10
DB pullover/warm1X45 working3X95 reps12,12,12
One arm side lateral/warm1X25 working3X40+ch,40+2chX2 reps12,10,10
DB Front raises/working3X55+ch reps9,8,8

good night with a great workout felt solid did 10 mins incline walk too

Routine A (new)
Legs

Squat/warm4X135x3,185 working4X315,325,335, reps8,9,8
Leg press/warm1X230 working3X 550x2,600 reps10,11,9
Standing one leg curl/warm1X10 working3X50X2 reps10,
Calf raise/warm1X95 workingX3135,145,155 reps25

pretty good night legs a little sore still from the deads and lunges
on sunday, there till not quite used to the abuse haha. did 10 mins
incline walk too

Routine A
Power day

Deads/warm3X135,225,315 working3X405,435,445/135(on stepper)
reps7,5,5/15
Walking lunges/working3X55+ch,55+2ch,

55+2ch reps10x3
Lying leg curls/warm1X100 working3X200,225x2 reps10,8,8
BB shrugs/warm2X135 working3X225+ch reps10,12,12

a little lacking on power hate weekend training days gym closes to early
so i cant get my regular amount of meals in before i have to go there, but that
aside moved threw nicely and felt pretty solid, did 10 mins incline walk too

Routine A
Chest and arms

Flat bench/warm4X135x2,155,185 working4X225+2ch,230+2chx2,

235+2ch reps8,7,6,6
In DB press/warm1X45 working3X90+ch reps8,8,7
Flat DB fly/warm1X25 working3X40+ch reps12,12,
Bar curl/warm1X65 working3X105+2chX2,105+2ch/65+2ch reps7,7,
Tri press/warm1X75 working3X95+2ch,125+2chx2 reps18,11,
1 arm cable curl(ss)/working3X75,80X2 reps12,10,10
Underhand cable tri ext(ss)/working3X130 reps13,12,10

legs up on pretty much everything, felt good tonight and confident
moved threw the routine great did 10 mins incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X200+2chX2,210+2ch/90+

2ch reps8,8,6/12
DB bench row/warm1X45 working3X80+ch,80+2chX2 reps11,9,9
DB pullover/warm1X50 working3X95X2,95/45 reps10,12,12/15
One arm side lateral/warm1X25 working3X40+2chX2,40+3ch reps11,10,12
DB Front raises/working3X55+ch reps10,10,9

pretty good tonight power was a little up and down but all in all
nice workout did 10 mins incline walk too

Routine A
Legs

Squat/warm4X135x3,185 working4X315+ch,315+2ch,

325+2chX2 reps8,8,8,7
Leg press/warm1X230 working3X 550+2ch,600+2chX2 reps12,10,10
Standing one leg curl/warm1X10 working3X40,50X2 reps12,10,10
Calf raise/warm1X95 workingX3135+2chX2,135+2ch reps25,25,35

legs where still a bit sore from the walking lunges on monday, but felt
pretty good and enjoyed my workout, did 10 mins incline walk too

Routine A
Power day

Deads/warm3X135,225,315 working3X405,435x2 reps10,5,5
Walking lunges/working3X60x3 reps10x3
Lying leg curls/warm1X100 working3X200,225x2 reps10,8,7
BB shrugs/warm2X135 working3X225x2,245 reps10,10,10

felt pretty good and had a nice workout enjoyed this
did 18 mins incline walk too. and on a side note got my
hoodie tonight! i want to out grow it!

Routine A
Chest and arms

Flat bench/warm4X135x3,185 working4X245 reps6,6,6,5
In DB press/warm1X45 working3X85,90,95 reps11,10,9
Flat DB fly/warm1X25 working3X35,40,45 reps15,14,12
Bar curl/warm1X65 working3X125x2,125/65 reps8,8,7/15
Tri press/warm1X75 working3X135,145,145/115 reps10,8,8/8
1 arm cable curl(ss)/working3X60,70,80 reps15,11,10
Underhand cable tri ext(ss)/working3X90,120,140/80 reps20,12,10/12

felt good tonight had a solid pump everything was still sore from the
other two workouts legs, and back/delts legs up on chest work. did 10 mins
incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X190+2chX2,200+2ch
reps9,10,9
DB bench row/warm1X40 working3X70,70+ch,70+2ch/50 reps12,12,11/12
DB pullover/warm1X50 working3X70,85,95/50 reps16,15,12/15
One arm Side lateral/warm1X25 working3X40+ch,45+2ch,45+2ch/

30 reps15,10,10/12
DB Front raises/working3X55+ch,55+2ch,55+2ch/30 reps11,10,10/12

felt great tonight loved the routine wanted to keep crushing weight had
to force myself to stop. did 10 mins incline walk too

Routine A
Legs

Squat/warm4X135x3,185 working4X315,335,345,350 reps8,8,7,6
Leg press/warm1X230 working3X 500,550,600/230 reps16,13,12/15
Leg curl/warm1X10 working3X30,40,50 reps12,12,10
Calf raise/warm1X95 workingX3135,145,155 reps25

did standing BB raises for calfs felt good tonight and enjoyed
the new routine did 10 mins incline walk too

Routine C
Back & shoulders

Pullups/working4X+ch failure
Seated cable row/warms2X90,100 working2X200+2ch,200+2ch/110+

2ch reps12,12/20
1 arm DB row/warms1X60 working2X110+2ch,110+4chx2 reps14,15,12
DB stand press/warms2X35 working2X65,75/35 reps11,7/12
Side ups/working3X20x2,20/10 reps12,12,12/8

felt solid tonight and crushed everything. did 10 mins incline walk
too

Routine C
Chest & arms

Flat DB press/warms3X50 working3X100+chains,100+2chX2
reps10,7,7
In DB press/warms1X45 working3X85+2ch reps7,8,9
Flat DB fly/working3X30+2ch reps13,13,13
In DB curl/warms2X25 working2X40+2ch reps10,
close press/warm2X9 working2X125+2ch,125+2ch/95+

2ch reps10,10/12
Con curl(ss)/working3X20+2ch reps12
DB KB(ss)/working3X15 reps12

legs up om pretty much everything on a bench, felt good
tonight and had some power great pump, did 10 mins incline walk
too

Routine C
Legs

Leg ext/warms1X100 working3X305x2,305/30 reps15,15,15/10
Front squat/warms3X95,115,135 working3X205+ch,215+ch/135+ch
reps7,7/15
Stiff leg DB/warms2X70,80 working2X130+ch,130+ch/90 reps13,12/11
Sumo DB/warms1X50 working3X90 reps12
Calf raise/warms2X120,140 working3X320 reps20

felt pretty good tonight, drop on the leg ext was a one leg, form
was a little off on the front squats tonight, did calfs on a leg press
machine, did 10 mins incline walk too

2-14-11
Routine C
Back & shoulders

Pullups/working4X+ch failure
Seated cable row/warms2X90,100 working3X190+ch,200+ch/110
reps12,11/20
1 arm DB row/warms1X60 working2X100+1ch,100+2ch,100+

4ch reps12,15,14
DB stand press/warms2X35 working2X65,75/35 reps10,6/12
Side ups/working3X20x2,20/10 reps12,12,12/12

felt great once i got moving tonight, "ch" is for chains witch im sure
you would have figured out. the standing DB push press is still busting me up
a bit but the form is coming around. did 10 mins incline walk too

Routine C
Chest & arms

Flat DB press/warms3X50 working3X100+chains reps9,9,8
In DB press/warms1X40 working3X90+chains reps8,10,9
Flat DB fly/working3X30+chains reps13,13,13
In DB curl/warms2X25 working2X45+chains reps8,6/15
close press/warm2X95+chains working2X125+chains/95
reps12,10/11
Con curl(ss)/working3X25+chains reps12
DB KB(ss)/working3X15 reps12

had a good strong and solid workout tonight, did 10 mins
incline walk

Routine C
Legs

Leg ext/warms1X80 working3X305x2,305/100 reps15,14,13/15
Front squat/warms3X95,115,135 working3X205,225/135 reps8,6/15
Stiff leg DB/warms2X60,70 working3X110,130,130/70 reps12,13,13/12
Sumo DB/warms1X50 working3X85,90x2 reps12,12,12
Calf raise/warms2X120,140 working3X300 reps20

nice and smooth flow threw the routine tonight, quads blew up
after the leg ext. front squats went pretty good got to tighten
up the form on them and should be able to get up to slamming
275-300 by the time im done with this routine, did calfs on a leg press
machine, did 10 mins incline walk too

Routine B
Back and shoulders

Lat pulldown wide/warms3X90,100,110 working3X150,150/90 reps17,16/18
Deads bar/warms2X135,225 working3X315x2,435 reps25,12,4
Close pulldown/warms1X90 working2X120,130 reps25,20
Upright row/warms2X60 working2X90,90/50 reps20,20/16
Side lateral up/down/working3X25/30/35 reps5,5,failure

had a nice workout tonight, 2nd set of deads i tried the ones i
saw you do on the raised platform nice change of pace i liked them
def i bit harder but i liked them. did 12 mins incline walk too

Routine B
Chest and arms

Slight incline Db press/warms3X45 working3X80+chains reps15,15,15
Chest dips/working4X 45 failure
Flat bar X reps/working3X135+chains reps19,18,16
Barbell curl/warms2X65+chains working2X85+chains, dropped/65+chains
reps18,18/15
Tri pressdown/warms2X70 working2X100,100/70 reps18,18/12
Rope curls(ss)/working3X65+chains,

2chains,3chains reps22,20,17
Db ext(ss)/working3X55 reps20,20,20

Put my legs up on the flat bar X reps had a great workout and a killer
pump. did 10 mins incline walk too

Routine B
Legs

Leg press/warms4X230x2,320x2 working2X500,500/320
reps20,20/20
Stiff leg bar/warms3X135 working2X215,215+chains/175
reps20,25/20
Squat/working3X225+2chains reps16,16,15
Body weight leg curls/working3X reps20x3
Calf raises/warms2X220 working3X400x2,550 reps25,25,20

felt pretty good tonight considering im still rolling with some superbowl
food and some superbowl leftovers today did 12 mins incline walk too

RoutineB
Back and shoulders

Lat pulldown wide/warms3X90,100,110 working3X150,150/100 reps16,15/15
Deads bar/warms2X135,225 working3X315x2,405 reps21,22,7
Close pulldown/warms1X90 working2X120, reps20,20
Upright row/warms2X60 working2X80,80/50 reps20,20/20
Side lateral up/down/working3X25/30/35 reps5,5,failure

315 used one chain each side 405 had two chains each side.
these last few days on routine B i was gonna do some lighter
weight higher reps to give the joints a little breather
and a little shock for the body. did 12 mins incline walk

2/3/11

Routine B
Chest and arms

Slight incline Db press/warms3X50,60,70 working3X100,100,100/75
reps8,8,8/7
Chest dips chains/working4X 45,55,70,90 failure
Flat bar X reps/working3X135,155 reps20,20,12
Barbell curl/warms2X65,75 working2X105,115/75 reps9,6/12
Tri pressdown/warms2X80 working2X130,130/70 reps12,7/12
Rope curls(ss)/working3X90x2,95 reps12,12,11
Db ext(ss)/working3X70 reps12,10,10

no spot tonight so went with a little lighter on the DB press felt
tho, shoulder was being a bit annoying so lowered the weight on the
X reps and repped them out with chains on too, used chains on the bar
curls too, did 10 mins incline walk

Routine B
Legs

Leg press/warms4X230x2,320x2 working2X730,820/525 reps10,9/14
Stiff leg bar/warms3X135,175x2 working2X200,220/140 reps10,10/10
Squat/working3X275,295,315 reps15,14,12
Laying leg curls/working3X200, reps11,10,10
Calf raises/warms2X220 working3X400x2,550 reps20,18

back was still on fire today from pushing it on them deads,
so i switched to DB for my working stiff legs cuz the bar
felt like i was all back, used some chains on my squats
they where only adding about 11 lbs total got to buy some more
but it was fun felt like a bad ass having chains hanging off the bar
haha. did donkeys for calfs and did 12 mins incline walk 

Routine B
Back and shoulders

Lat pulldown wide/warms3X100,120,140 working3X200,210/130 reps8,8/14
Deads bar/warms2X135,225 working3X405,405,435 reps13,14,5
Close pulldown/warms1X90 working2X180,200/100 reps13,10/10
Upright row/warms2X60 working2X120,120/60 reps10,9/10
Side lateral up/down/working3X25/30/35 reps5,5,failure

felt pretty good tonight back was pumped up after the first warm up
set on the pulldowns and never looked back. went a little lighter
on them so i could really try to lock it in a bit more at the bottom
and squeeze. deads felt great was trying to hit 15 reps on them 405, next
time! goal is to rip it for 20+ on at least one of the sets. shoulders felt
good and got a nice burn by the time i was threw the up/downs. did
10 mins incline walk too

Routine B
Chest and arms

Slight incline Db press/warms3X50 working3X 110,110,120
reps 7,7,5
Chest dips chains/working4X 45,55,70,70  failure
Flat bar X reps/working3X185x2,190 reps12,11,11
Barbell curl/warms2X65,85 working2,D120,135/85 reps7,6/15
Tri pressdown/warms2X80 working2X120,130/80 reps15,10/15
Rope curls(ss)/working3X85x2,95 reps12,12,11
Db ext(ss)/working3X65,70,75 reps15,12,11

Put my legs up on the flat bar X reps, felt pretty strong
today got to throw around a little more weight when i got to the arms
did 12 mins incline walk too

Routine B
Legs

Leg press/warms4X230x2,320x2 working2X730,820/525 reps10,8/15
Stiff leg bar/warms3X135 working2X335,375/255  reps9,8/12
Squat/working3X275,295,315 reps15,15,11
Db leg curls/working3X reps12,10,12
Calf raises/warms2X220 working3X400x2,550 reps25x2,15

legs where pumping tonight and begging for mercy after the
first working set this has got to be the most killer
leg routine ive done so far just crushing them and feeling
the burn with every rep. did the body weight hamstring curl things
again and did donkeys for calfs. did 10 mins incline walk too

Routine B
Back and shoulders

Lat pulldown wide/warms3X110,130,150 working3X220x2,230/130
reps6,7,6/12
Deads bar/warms2X135,225 working3X405,455,455 reps10,3,2
Close pulldown/warms1X90 working2X170,190/100 reps15,11/12
Upright row/warms2X60 working2X110,120/60 reps10,8/10
Side lateral up/down/working3X25/30/35 reps5,5,failure

felt pretty good the 405 on the deads felt lighter then i
thought it would, but once i bumped it to the 455 felt
like over 500lbs. gonna go to reping out the 405 for my first
two sets then hop it up a bit on the third, thats what i did
last time on the deads and it got me to feeling at ease with the 405 now
when it wasnt on my first round. did 15 miins incline walk too

Routine B
Chest and arms

Slight incline Db press/warms3X45x2,55 working3X 110,110,120
reps 7,7,5
Chest dips chains/working4X 25lbs,45lbsx3  failure
Flat bar X reps/working3X185x2,190 reps12,12,10
Barbell curl/warms2X65,85 working2,D115,125/85 reps8,6/10
Tri pressdown/warms2X60,70 working2X110,120/80 reps12,12/12
Rope curls(ss)/working3X85x2,90 reps12,12,12
Db ext(ss)/working3X60,65,70 reps15,15,15

felt pretty good today had some power once i got going

Routine B
Legs

Leg press/warms4X230x3,320 working2X680,780/460 reps10,9/15
Stiff leg bar/warms3X115x2,135 working2X275,335/245 reps10,10/10
Squat/working3X225,245,275 reps15,15,15
Db leg curls/working3X reps15
Calf raises/warms2X220 working3X400x2,500 reps25x2,20

legs felt great today killed them today for sure,
instead of the DB leg curls i did them body weight
leg curls where you pin your legs in the lat pulldown
bench, did donkeys for calfs

Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X270x2,270/180
reps6,6,5/11
T bar row/warms2X150, working2X,290,325/245 reps12,9/12
Db deads/warms1X60 working2X130 reps20,20
Db press/warms/2X40 working2X80,80/40 reps7,6/10
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

a bit stale on the underhand pulldowns but felt
strong threw the rest of the routine, did 10 mins
incline walk too

Routine A
Chest and arms

Flat bar press/warms3X135 working3X255x2,255/225 reps4,5,4/4
Slight In Db press/warms1X45 working3X95,100,110 reps10,9,8
In Db fly/warms1X25 working2X35,40 reps15,14
Cable curls/warms2X75 working2X175,175/70 reps9,9/15
Rope pressdown/warms2X70,75 working2X130,130/70 reps12,10/12
Hammer curl(ss)/working3X45, reps12,10,10
Dips(ss)/working3X failure

flat bar press kicked my butt again couldn't mustard much power
felt strong and had the power once i got on the In DB, had a good
feel with the arms, did 10 mins incline walk too

Routine A
Legs

Leg extensions/warms1X30 working3X160,180,180 reps12,10,10
Squat/warms3X135 working3X315,365,365/225 reps10,6,6/15
Leg curl/warms2X100 working3X235,235/170 reps8,8/8
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X200,220 working3X400x3 reps20,

felt pretty solid today form was i little off on the
squats but really felt the burn on that final drop set
did leg ext one leg, did laying leg curls and did donkeys
for calfs, did 12 mins incline walk