Routine B
Chest and arms

Week 2 based off 300lbs max

Flat bench/warm4X135 working4X210, 240, 270X2 reps3
In DB fly/warm1X25 working3X50, 60, 70/45 reps12,12,8/10
In DB press/warm1X44 working3X75, 80X2 reps12,11,
1arm cable curl/warm1X35 working3X75, 80, 85/45 reps10,8,7/10
Tri dips/warm1X 0lbs working3X55, 70X2 reps10,8,8

felt pretty solid tonight legs up on press like usual did 15 mins
incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 190/100 reps8,7,7/10
1arm DB row/warm1X50 working3X120X2, 130 reps10,10,9
DB delt press/warm1X35 working3X75 reps9,9,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps10,10,10/12

felt real good tonight got a great pump did 15 mins incline walk too

Routine B
Legs

Week 2
Max weight going off of 410

Squat/warm3X135 working3X287.5, 327.5, 370X2 reps3
Hack press/warm1X180 working3X410X2, 450 reps10,10,9
Split squat/warm1X50 working3X120, 170, 200 reps12,10,10
Standing 1leg calf raise/warm1X15 working3X25, 35, 40 reps22,22,20

felt better as i moved threw the routine the 370 sets felt lighter and smoother
then my first two lighter sets. did 15 mins incline walk too

Routine B
Power day

Week 1 working off 440 max

Deads/warm3X135,225X2 working4X285, 330, 375X2 reps5
Split squat/working3X100, 140, 200 reps12
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X70, 75X2 reps10

felt pretty good tonight weight moved smooth did 15 mins incline walk too

Routine B
Chest and arms

Week 1
based off 300lbs max

Flat bench/warm4X135 working4X195, 225, 255X2 reps5
In DB fly/warm1X25 working3X45, 50, 55/25 reps11,10,10/12
In DB press/warm1X40 working3X70, 75x2 reps12,12
1arm cable curl/warm1X25 working3X65, 75, 80/45 reps10,8,7/9
Tri dips/warm1X 0lbs working3X45, 70x2 reps11,8,7

felt real solid tonight great pump and felt strong did 15 mins incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 190/100 reps9,7,8/11
1arm DB row/warm1X50 working3X100, 120, 130 reps11,10,9
DB delt press/warm1X35 working3X60, 70, 80 reps12,12,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps9,9,9/12

had a pretty good work out tonight felt a bit flat but that aside all the weight
moved well did 15 mins incline walk too

Routine B
Legs

Week 1
Max weight going off of 410

Squat/warm3X135 working3X265, 307.5, 350X2 reps5
Hack press/warm1X180 working3X360, 410, 430 reps9,9,8
Split squat/warm1X50 working3X100, 150, 200 reps10,10,8
Standing 1leg calf raise/warm1X15 working3X25, 35, 40/0 reps20,20,20/15

felt pretty good a little bloated from my weekend bit over eating, did 15 mins
incline walk too

6/16/11

Routine A
Chest and arms
week 4
Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X170, 185, 197.5X2 reps5
In DB press/warm1X40 working3X70 reps12
Cable fly/warm1X20 working3X50 reps12
Bar curl/warm1X45 working3X85 reps10
Tri press/warm1X70 working3X100 reps12

Routine A
Power day
Week 4
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X257.5, 277.5, 300X2 reps5
Walking lunges/working3X50 reps10
Lying leg curls/warm1X80 working4X150 reps10
BB shrugs/warm2X135 working3X175 reps10

did 15 mins of incline walk too, ready to get in and back to pushing some weight
after this week of deloading

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200, 170, 170/110 reps8,12,11/10
DB bench row/warm1X30 working3X60X2, 60/30 reps12,12,12/10
DB pullover/warm1X50 working3X80 reps12,12,12
1arm Side lateral/warm1X20 working3X30 reps12,12,12
Front raise/working3X15X2, 15/10 reps12,12,11/11

gonna stick with the slight deloading theme for this weeks training
lowered most lifts down to around 65-75 % of last time out. did 15 mins
incline walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 4 deload

Squat/warm3X135 working3X237.5, 257.5, 277.5X2 reps5
Leg press/warm1X180 working3X 450X2, 450/180 reps11,12,12/15
Standing 1leg curl/warm1X15 working3X40X2, 40/20 reps12,12,12/12
1leg leg press calf raise/warm1X140 working4X 40 reps20

the deload was nice especially since legs where still a little sore and tight from
the deads routine on fri. followed threw the whole routine with a little deloading
was a nice switch up did 15mins incline walk too

Routine A
Power day
Week 3
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X320, 365, 405, 415 reps5,3,3,1
Walking lunges/working3X60 reps10,10,12
Lying leg curls/warm1X90 working4X200,225x3 reps11,8,8,7
BB shrugs/warm2X135 working3X205 reps10

felt solid tonight had some power wanted to keep putting weight
on my deads and pull for one rack add and rip for one till i couldnt
rip anymore or got to 500lbs did 15 mins walk too

Routine A
Chest and arms
week 3
Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X213, 242.5, 270, 275 reps5,3,2,2
In DB press/warm1X40 working3X85, 95, 100/40 reps12,9,8/14
Cable fly/warm1X30 working3X60, 70X2 reps13,11,10
Bar curl/warm1X45 working3X110X2, 110/65 reps9,9,9/11
Tri press/warm1X80 working3X110, 120, 130/70 reps14,12,12/12

felt good tonight and pretty strong legs up on press and did 15 mins incline
walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 3

Squat/warm3X135 working3X297.5 337.5, 377.5X2 reps5,3,2,2.5
Leg press/warm1X180 working3X 540X2, 565/180 reps10,10,9/14
Standing 1leg curl/warm1X15 working3X60X2, 70/25 reps10,10,8/10
1leg leg press calf raise/warm1X140 working3X40X2, 60 reps25,20,20

felt good tonight moved threw the routine well did 15 mins incline walk too

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200, 210, 210/130 reps8,7,7/10
DB bench row/warm1X30 working3X80X2, 85/40 reps10,10,8/10
DB pullover/warm1X55 working3X90, 95, 100 reps12,12,12
1arm Side lateral/warm1X20 working3X45X2, 45/20 reps9,10,10/10
Front raise/working3X20X2, 20/10 reps12,10,10/10

upped most of my lifts by a little but i felt like a house tonight was in the
zone and had a sweet pump did 15 mins incline walk too

Routine A
Power day
Week 2
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X300, 342.5, 385X2 reps3
Walking lunges/working3X60 reps10
Lying leg curls/warm1X90 working3X200,225x2 reps10,8,7
BB shrugs/warm2X135 working3X225 reps10

solid day at the gym today did 15 mins incline walk too

Routine A
Chest and arms

Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X197.5, 227.5, 255X2 reps3
In DB press/warm1X40 working3X85, 95, 100/40 reps12,8,8/14
Cable fly/warm1X25 working3X60, 70X2 reps12,12,12
Bar curl/warm1X45 working3X105, 110, 110/65 reps9,9,9/15
Tri press/warm1X80 working3X100, 110, 110/65 reps12,12,12/12

felt good tonight got a nice pump in my chest did 15 mins incline walk too
legs up on flat

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200X2, 200/100 reps8,8,8/15
DB bench row/warm1X30 working3X75, 80, 80/40 reps10,10,9/12
DB pullover/warm1X40 working3X80, 90, 100/40 reps12,12,10/14
1arm Side lateral/warm1X20 working3X40, 45, 45/20 reps10,8,
Front raise/working3X15, 20, 20/10 reps12,10,10/10

good routine tonight felt good did 15 mins incline walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 2

Squat/warm3X135 working3X277.5, 317.5, 357.5X2 reps3
Leg press/warm1X180 working3X 540, 565, 565/180 reps10,8,7/15
Standing 1leg curl/warm1X15 working3X50, 60, 70/20 reps10,10,8/10
Donkey Calf raise/warm1X200 working3X445, 600, 600/200 reps25,15,15/20

took a few days off training and ate like a fat kid a few days too haha, body
loved it tho felt refreshed today threw work and training a little tight at first
tonight threw the warm up sets but once i got loose felt strong, once again felt
like i was gonna get crushed on the sled but thats nothing new, did 15 mins incline
walk too