Routine C
Chest and arms

Week 2 of 315 max

Bench press/warms3X135 working4X220, 252.5, 282.5X2
reps3
Chest dips/warm1X0 working3X55, 65, 75 reps14,12,12
Slight in DB press/warm1X40 working3X75, 80, 85 reps12,12,10
In DB curl/warm1X20 working3X45, 50, 50/20 reps10,7,6/12
BB tri ext/warm1X45 working3X55 reps11,9,9

felt pretty good tonight legs up on all the presses and did 15mins incline walk too

Routine C
Legs

Week 2 off max 425

Squat/warm3X135 working4X297.5, 340, 382.5X2 reps3
Sumo squat/warm1X135 working3X205, 225, reps12,12,12
Barbell lunge/warm1X65 working3X95, 105, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps21,20,20/15

form was a little off on the squats didnt feel the groove, but got it going from
the sumos on. did 15mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,100 working3X220, 230, 230/120 reps10,8,7/10
Seated machine row/warm1X90 working3X290, 300, 310 reps10,9,9
High pulldown/warm1X90 working3X190, 200X2
Reps12,10,10
Push press/warm1X25 working3X 70 reps10,10,9
Rear delt/warm1X20 working3X90, 100, 110 reps15,12,12

felt pretty solid tonight good night did 15mins incline walk too

Routine C
Power day

Week 1 of 455 max

deads/warm3X135,225 working3X295, 342.5, 387.5X2, reps5
Bar step lunge\working3X155, 175, 195 reps12,12,10
Lay leg curl/warm1X90 working3X200, 225X2 reps12,9,8
Upright rows/warm2X60 working3X110X2, 100/50 reps10,10,10/10

was gassed a little tonight so passed on the rep out set did 15min incline walk too

7-21-11

Routine C
Chest and arms

Week 1 of max 315

Bench press/warms3X135 working4X205, 237.5, 267.5X2, 190
reps5,5,5,3,15
Chest dips/warm1X0 working3X45, 55, 65 reps14,12,
Slight in DB press/warm1X40 working3X70, 75, 80/40 reps12,11,11/8
In DB curl/warm1X20 working3X45, 50, 50/20 reps9,6,7/12
BB tri ext/warm1X45 working3X65 reps12,11,11

felt better as i moved on threw the routine couldnt find the sweet spot
on the flat bench. did 15mins incline walk too legs up on the 5 rep sets

Routine C
Legs

Week 1 off max 425

Squat/warm3X135 working4X277.5, 317.5, 362.5X2 reps5,5,5,6
Sumo squat/warm1X135 working3X185, 205X2 reps12,12,12
Barbell lunge/warm1X65, working3X85, reps12,12,10
Seated calf raises/warm1X45 working3X70X2, 70/45 reps25,25,20/15

didnt really start feeling in the groove until my 3rd working squat set
once i got locked in felt good threw rest of routine, was burned out so didnt
go for any rep out deads. did 15mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X100 working3X220, 230, 230/120 reps10,8,7/10
Seated machine row/warm1X90 working3X290, 300, 310/180 reps10,10,8/12
High pulldown/warm1X90 working3X180, 190, 200
Reps12,12,10
Push press/warm1X25 working3X 65, 70, 70/25 reps11,10,10/10
Rear delt/warm1X10 working3X50, 70, 90 reps15,15,15

Flat bench/warm2X95,135 working1X190 reps14

felt pretty good alittle tired still from the fridays routine with all them deads
did 15mins incline walk too

Routine B
Power day

Week 4 (deload) working off 440 max

Deads/warm3X135,225X2 working4X265, 285, 307.5, 320 reps5X3, 23
Split squat/working3X100 reps10,10,10
Glute ham raise/working4X20 failure
DB shrugs/warm2X45 working3X65 reps12,12,12

legs where shot after them deads did 15mins incline walk too

Routine B
Chest and arms

Week 4 (deload) based off 300lbs max

Flat bench/warm3X135 working5X190, 185, 195, 210X2 reps20,5,5,5,5
In DB fly/warm1X25 working3X55 reps12,
In DB press/warm1X40 working3X70X2, 70/40 reps12,12,12/10
1arm cable curl/warm1X35 working3X70X2, 70/40 reps10,10,10/10
Tri dips/warm1X 0lbs working3X45X2, 45/0 reps12,12,12/10

feeling pretty good tonight nice workout did 15mins incline walk too

Routine B
Legs

Week 4 (deload)
Max weight going off of 410

Squat/warm3X135 working3X245, 267.5, 287.5X2 reps5
Hack press/warm1X180 working3X320 reps10,11,12
Split squat/warm1X50 working3X150 reps12,10,8
Standing 1leg calf raise/warm1X15 working3X35 reps20,20,20

Deads/warm2X135, 225 working2X315 reps20,17

felt pretty good tonight legs tight for a bit but moved smoothly threw
the deload routine, threw in a few rep out practice sets of deads at the end
with chalk grip was solid felt pretty good and happy with 20 reps after a leg routine
did 15mins incline walk too

Routine B
Back and delts

Flat bench/warm2X135 working1X190 reps21

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 200, 200/100 reps10,9,8/12
1arm DB row/warm1X50 working3X120, 130/50X2 reps10,8/12X2
DB delt press/warm1X35 working3X75 reps9,9,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps12,12,12/12

felt pretty solid today did a little warm up run with some rep out flat numbers
as a tester for the powerlifting comp got a bit more then i suspected witch was nice.
did 15mins incline walk too

Routine B
Power day

Week 3 working off 440 max

Deads/warm3X135,225X2 working4X330, 375, 420, 440 reps5,3,3,1
Split squat/working3X170, 200, 230 reps10,10,10
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X75 reps12,12,12

deads felt light was really fighting the urge to keep on uping weight
and one reping it out, got to stick to the program tho cuz its working
did 15mins incline walk too

Routine B
Chest and arms

Week 3 based off 300lbs max

Flat bench/warm4X135 working4X225, 255, 285X2 reps5,3,2,2
In DB fly/warm1X25 working3X60, 65, 65/45 reps12,10,10/8
In DB press/warm1X40 working3X75, 80, 85 reps12,12,14
1arm cable curl/warm1X35 working3X80, 85, 90/45 reps10,8,7/8
Tri dips/warm1X 0lbs working3X55, 70X2 reps10,8,8

felt solid and as the work out went on started to feel like a house
been eating around 70 carbs before workouts as of late think its
definitely making a difference in my pump and power during workouts
did 15mins incline walk toolegs up like usual on flat press

Routine B
Legs

Week 3
Max weight going off of 410

Squat/warm3X135 working3X307.5, 347.5, 390X2 reps5,3,2,2
Hack press/warm1X180 working3X450X2, 470 reps10,10,9
Split squat/warm1X50 working3X150, 200, 220 reps12,10,8
Standing 1leg calf raise/warm1X15 working3X35, 40, 40/0 reps20,20,20/20

felt pretty good tonight feel a bit smoother and at more at home with the heavier 390
lbs sets prob cuz i dont have to use as much cardio on these one repers muscles
dont run out on O2 with only one and two rep sets so it feels lighter i suppose did 15mins
incline walk too

Routine B
Back and delts

Pullups/working4X reps failure
Lat pulldown close/warm1X90 working3X180, 190, 200/100 reps9,9,9/12
1arm DB row/warm1X50 working3X120, 130X2 reps10,10,10
DB delt press/warm1X35 working3X75, 80X2 reps12,8,8
Seated side laterals/warm1X15 working3X25X2, 25/15 reps11,12,12/12

felt like a house today nice solid pump did 15mins incline walk too

Routine B
Power day

Week 2 working off 440 max

Deads/warm3X135,225X2 working4X315, 355, 400X2 reps3
Split squat/working3X150, 200, 220 reps12,12,12
Glute ham raise/working4X30 failure
DB shrugs/warm2X50 working3X70, 75X2 reps12,12,12

felt pretty solid tonight had a good routine did 15 mins incline walk too