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