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