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