Routine A
Shoulders + biceps

Week 3 off Max 200

Military BB/warm3X80 working5X100, 120, 140, 150/120 reps5,3,1,9/9
BB front raise/warm1X25 working3X45, 50X2 reps10,10,10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X20 working2X(drop)45, 45/30 reps8,8/8
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice and focused tonight in the zone 10mins incline walk too

Routine A
Back + hammies

Week 2 max 475

Deads/warm3X135, 225 working5X265, 295, 320X2, 370 reps5,5,10,10,12
Lat pulldown palm up/warm2X90, 100 working3X220, 240X2 reps10,7,6
T bar row/warm1X150 working3X290 reps7,8,7
1 arm DB row(ss) working3X90X2, 100 reps10,12,12
Rope pulldown(sa) working3X20, 18X2 reps12,12,12
Laying leg curls/working4X180, 190X3 reps12,11,11,
Seated leg curl/working2X90, 100 reps15,15

good strength tonight pulled hard on everything, didnt feel like doing 20+
reps on the last set of deads so upped the weight on last set. did 10mins incline
walk too

8/27/11

Routine A
Chest and triceps

week 1 max 315

Flat bench/warm3X95,135 working5X175, 197.5, 215X3 reps5,5,10,10,11
Chest dip/working4X80, 85X3 reps11,10,11,11
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X65, 85 working2XD135, 135/95 reps10,11/11
Seated DB ext/warm1X50 working2X80, 80/50 reps8,8/8
1arm under hand/working2X45 reps12,11

felt good tonight had a nice pump in the chest did 10mins incline walk too

Routine A
Quads and Calfs

Week 2 max 425

Squat/warm3X135 working5X235, 265, 287.5X3 reps5,5,10,10,12
Walking DB lunge/warm1X30 working3X55 reps10,10,10
Leg ext/warm1X90 working3X240, 260, 285 reps15,12,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt pretty strong tonight had a nice pump in the quads did 10mins incline walk
too

Routine A
Shoulders + biceps

Week 2 off Max 180

Military BB/warm3X80 working5X100, 112.5, 122.5X3 reps5,5,10,10,14
BB front raise/warm1X25 working3X40, 45, 50 reps10,10,10
Side raises up,downs/working3X30/35/40 reps5's
DB Shrug/warm1X50 working3X80, 80, 85 reps12,12,11
In DB curl/warm2X20 working2X(drop)50, 50/20 reps6,6/13
1arm Rope curl(SS) working3X45, 40X2 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice tonight solid feel nice pump too did 10mins incline walk too

Routine A
Back + hammies

Week 1 max 460

Deads/warm3X135, 225 working5X275X4, 315 reps10,10,10,10,24
Lat pulldown palm up/warm2X90, 100 working3X210, 220, 230 reps9,9,8
T bar row/warm1X110 working3X290 reps7,7,7
1 arm DB row(ss) working3X80, 90 reps10,10,10
Rope pulldown(sa) working3X20, reps12,12,12
Laying leg curls/working4X180, 190X3 reps10,9,8,8
Seated leg curl/working2X50, 60, reps13,13

felt good and solid tonight enjoyed the fresh new routine did 10mins incline
walk too

Routine A
Quads and Calfs

Week 1 max 425

Squat/warm3X135 working5X255, reps10,10,10,10,11
Walking DB lunge/warm1X30 working3X55 reps8,8,8
Leg ext/warm1X80 working3X200, 260 reps14,11,11
Hack squat/working3X180, 200, 230 reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

the squats wiped me out! havent done that many reps with squats in a while,
was good tho enjoyed the whole routine did 10mins incline walk too

Routine A
Shoulders + biceps

Max 160

Military BB/warm3X80 working5X100 reps10,10,10,10,10
BB front raise/warm1X25 working3X35, 40, 45 reps10,10,10
Side raises up,downs/working3X25/30/35X3 reps5's
DB Shrug/warm1X50 working3X75, 80, 85 reps12,12,10
In DB curl/warm2X20 working2X(drop)50, 50/25 reps6,6/13
Rope curl(SS) working3X80X2, 85 reps11,10,10
Concentration curl(SS) working3X20 reps12,12,12

little out of it cuz i was emailing you at the gym trying to figure out what i was suppose to do
but like the new routine hopefully i got it all locked up now so i can just focus on killing it
did 10mins incline walk too

Routine C
Power day

Week 4(deload) of 455 max

deads/warm3X135,225 working3X275, 295, 320X2 reps5,5,5,24
Bar step lunge\working3X185, 205, 215 reps10,10,8
Lay leg curl/warm1X90 working3X200X2 200/110 reps10,8,11,12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

was straight drained after the rep out set of deads, did 10mins incline
walk too

Routine C
Chest and arms

Week 4(deload) of 315 max

Bench press/warms3X135 working4X190, 205, 220X2, 190
reps5,5,5,5,15
Chest dips/warm1X0 working3X75X2, 75/0 reps11,11,11/11
Slight in DB press/warm1X40 working3X80, 90, 100/40 reps11,8,7/14
In DB curl/warm1X20 working3X50X2, 50/20 reps6,6,6/12
BB tri ext/warm1X45 working3X55,60X2 reps12,10,10

felt good tonight had a nice pump and a good feel threw out routine
did 10mins incline walk too

Routine C
Legs

Week 4 (deload) off max 425

Squat/warm3X135 working4X255, 277.5, 300X2 reps5,5,5,6
Sumo squat/warm1X135 working3X205, 230, 240 reps12,12,12
Barbell lunge/warm1X65 working3X105X2, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

nice clean smooth routine felt good did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 310, 320/150 reps10,10,10/12
High pulldown/warm1X90 working3X180X2, 180/100
Reps12,12,11/12
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,8/12
Rear delt/warm1X10 working3X12.5, 15, 17.5 reps12,12,12

a bit sluggish at first but got feeling good fast and had a nice routine did
10mins incline walk too

9-6-11
Routine C
Chest and arms

Week 3 of 315 max

Bench press/warms3X135 working4X237.5, 267.5, 300X2
reps5,3,1,1
Chest dips/warm1X0 working3X75X2, 75/0 reps12,11,11/11
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

not a bad night tonight that 300 lbs felt heaver then i wanted it to but
theres always next time to make up for it, did 10 mins incline walk too

Routine C
Power day

Week 3 of 455 max

deads/warm3X135,225 working3X342.5, 387.5, 435, 445, 320 reps5,3,2,1,23
Bar step lunge\working3X185, 205, 215 reps10,10,
Lay leg curl/warm1X90 working3X200X2 200/110 reps12,12,11/12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

spent after this workout did 10mins incline walk too

Routine C
Legs

Week 3 off max 425

Squat/warm3X135, 225 working4X317.5, 362.5, 405X2 reps5,3,2,1
Sumo squat/warm1X135 working3X205, 225, 235 reps12,12,12
Barbell lunge/warm1X65 working3X95, 105, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

felt pretty good tonight did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 300, 310/140 reps10,9,9/12
High pulldown/warm1X90 working3X190, 200, 210
Reps12,12,11
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,9/12
Rear delt/warm1X30 working3X110 reps12,12,10

came in threw the doors of the gym feeling pretty good tonight
did 15mins incline walk too

Routine C
Power day

Week 2 of 455 max

deads/warm3X135,225 working3X320, 365, 410X2, 320 reps3, 22
Bar step lunge\working3X165, 185, 205 reps11,10,10
Lay leg curl/warm1X90 working3X200, 225, 225/110 reps12,8,5/8
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

all the weight felt pretty easy but my head wasnt into it tonight, in fact mind
has been kinda out of it most of this past week, lacking some pump too, feeling
like im spinning my wheels alittle these past few weeks thats why i was doing one on
one off to try to zone back in and get out of this little bit of a funk.
did 15mins incline walk too