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

Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X270x2,270/180
reps6,6,6/10
T bar row/warms2X150, working2X,280,315/220 reps12,10/12
Db deads/warms1X60 working2X130 reps20,20
Db press/warms/2X40 working2X75,80/45 reps9,7/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

little weak on the underhand pull, but snapped out of it as
soon as i got to the T bar row and blasted threw the rest of the
routine, did 12 mins incline walk too

1-16-11
Routine A
Chest and arms

Flat bar press/warms3X135 working3X255x2,255/225 reps5,4,4/4
Slight In Db press/warms1X45 working3X90,100,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps12,14
Cable curls/warms2X75 working2X175,175/60 reps9,9/12
Rope pressdown/warms2X70,80 working2X130,130/60 reps12,10/12
Hammer curl(ss)/working3X45, reps12
Dips(ss)/working3X failure

felt a bit out off on the flat bar press, did it with legs up
once i got past it and onto the DB incline started to feel good
and the weight felt light. rest of the workout was great, did
10mins incline walk too

Routine A
Legs

Leg extensions/warms1X30 working3X90,120,160 reps13,15,15
Squat/warms3X135 working3X315,365,365/225 reps12,10,8/14
Leg curl/warms2X100 working3X225,225/150 reps9,8/12
Bar lunges/warms1X85 working2X125 reps10
Calf raise/warms2X120 working3X260,280,300 reps20

felt good and had a painful blast hitting the squats
form held out pretty well and really blasted them
did 10 mins incline walk too

Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X280x2,280/190
reps6,5,5/10
T bar row/warms2X150, working2X,265,295/185 reps10,10/15
Db deads/warms1X60 working2X130 reps17,17
Db press/warms/2X40 working2X75,70/45 reps7,6/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt pretty solid tonight didnt have my cousin
with me to spot so held me back a little but besides that
had a good night did 10 mins incline walk too

Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X255,265,275/225 reps8,5,4/5
Slight In Db press/warms1X45 working3X90,95,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps15
Cable curls/warms2X75 working2X175,175 reps9,9
Rope pressdown/warms2X70,80 working2X130,130/75 reps10,10/11
Hammer curl(ss)/working3X45, reps12,
Dips(ss)/working3X failure

pretty solid workout tonight a little sluggish on the flat
bar press but got in the groove after that did 10 mins
incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X305x3 reps12
Squat/warms3X135 working3X275,300,320/225 reps12,15,10/12
Leg curl/warms2X100 working3X200,225/140 reps9,7/12
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X20 working3X25 reps20,15,15

the free weight squats felt great today and held nice form
had some pretty good power, felt like i was walking around with
bricks on my legs after i got done that drop set. did one legged
calf raises and did 10 mins incline walk

1-7-11
Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X280,280,300/150 reps7,8,5/10
T bar row/warms2X150, working2X,255,290/150 reps10,10/15
Db deads/warms1X60 working2X130 reps20,14
Db press/warms/2X40 working2X75,80/45 reps8,7/8
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X245,255,265/185
reps7,6,5/7
Slight In Db press/warms1X40 working3X90,95,95 reps10,9,8
In Db fly/warms1X20 working2X30,35 reps15,15
Cable curls/warms2X75 working2X150,175 reps12,10
Rope pressdown/warms2X70,80 working2X120,120/70 reps10,12/12
Hammer curl(ss)/working3X50 reps12,12,10
Dips(ss)/working3X failure

enjoyed the fresh start with Routine A, had legs up
on flat press, did 10 mins incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X305x3 reps12
Squat/warms3X135 working3X225,255,275/185 reps10,10,10/12
Leg curl/warms2X70 working3X150,180,200/120 reps12,9,9/12
Bar lunges/warms1X96 working2X125,135 reps10
Calf raise/warms2X120,140 working3X240,280,300/120 reps25,20,20/20

felt pretty good tonight, trying to get back into
doing squats out of the smith rack, got to doing the
front squats out of the rack and i liked it.
so squat numbers are suffering a bit tonight, working
on getting my form and feel down for them, i tend to
start leaning forward alot and feel as if my lower back is
doing part of the lifting as i start to put more weight on
thats one of the reasons ive done them on the smith rack
for a while now. did laying leg curls

Routine C
Back & shoulders

Pullups/working4X failure
Seated cable row/warms2X90 working3X,D190,210,210/120
reps12,10,8/11
1 arm DB row/warms1X60 working2X100,100/60 reps12,12/12
DB stand press/warms2X35 working3X,D60,65,70/35 reps10,9,8/12
Side ups/working3X20x2,15/7 reps12,12,12/15

pretty solid workout mind wasn't totally there
but moved threw it and stayed strong did 10 mins incline
walk too

12-31-10

Routine C
Chest & arms

Flat DB press/warms3X60 working3X100,100,100/60 reps8,8,8/6
In DB press/warms1X50 working3X90,90,95/50 reps9,10,8/8
Flat DB fly/working3X40 reps12,12,12
In DB curl/warms2X25 working2X,D50,50/25 reps8,6/12
Bar ext or close press/warm2X45 working2X,D80,80/55 reps12,12/11
Con curl(ss)/working3X35 reps12
DB KB(ss)/working3X15 reps12

felt pretty solid and had a nice workout with a good pump
did flat pres legs up and did 10 mins incline walk too