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