Routine C
Quads & calves

Week 3 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X230, 275, 325, 345, 370, 405/225
reps5,3,1,1,1,3/9
Leg ext/warm1X100 working3X285, 295, 305 reps13,12,11
Front squat/warm1X135 working3X185 reps8,8,6
Sissy squats/working4X3chains, 4chainsX3 reps22,20,20,20
Seated calf raise/working5X55 reps30,25,25,25,22

well felt pretty great tonight from the moment i walk threw the doors witch
was sweet, did 10mins incline walk too

Routine C
Shoulders & biceps

Week 3 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X110, 135, 155, 165, 175, 190/125
reps6,4,2,2,2,5/11
1arm cable lateral/warm2X7.5, 10 working3X20X2, 20/12.5 reps10,10,9/8
DB/plate front raises(ss)/working3X35, 40 reps12,10,12
DB upright rows(ss)/working3X35 reps15,15,12
Hammer curl/warm2X20 working3X50, 55X2 reps10,8,8
Close grip curl/warm1X45 working3X100 reps12,11,11
1arm cable curl/working2X40,50 reps12,12

felt great tonight really had it going on was in the zone did 10mins incline walk too

Routine C
Back & hammies

Week 2 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X325, 365, 390X4 reps2,2,5,5,5,9
Pull ups/working4X failure
DB bent over row/warm2X30 working3X60X2, 60/30 reps12,12,12/12
Pullover(ss)/working3X85 reps12,12,12
Seated row(ss)/working3X180, 190, 200/100 reps12,12,11/12
Stiff leg BD deads/warm2X50 working3X90, 100, 110 reps12,12,11
Laying leg curl/warm1X90 working3X160, 170, 180 reps11,12,9
Standing 1leg curls/working2X30 reps10,10

little flat tonight, jacked my finger up at work today so grip was a bit soft had yo use straps
on deads witch im not a fan of so that threw me off alittle but moved threw the routine alright
did 10 mins incline walk too

Routine C
Chest & triceps

Week 2 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X215, 245, 260X4 reps2,2,5,5,5,6
Slight IN DB/warm1X40 working3X95X2, 100/40 reps8,8,6/14
Flat bar chains/warm1X135+2ch working2X175+4ch, 165+4ch/135+2ch reps7,7/7
IN fly/working2X40, 40/25 reps15,13/12
Close press DB/warm2X60 working2X90, 60/35 reps12,9,11
Rev pressdown/warm1X50 working3X75, 85, 95/60 reps20,20,15/15
1arm rope/working2X35 reps12,12

flat felt a bit heavier then i would have liked but got it moving, had legs up on flat
with chains and also warm set and first working set of close press DB tried
to hold just one DB but didnt work out to well so went back to one in each hand
did 10mins incline walk too

10-24-11

Routine C
Quads & calves

Week 2 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X300, 335, 355X4 reps2,2,5,5,5,5
Leg ext/warm1X100 working3X260, 285, 295 reps12,12,12
Front squat/warm1X135 working3X185 reps6,6,6
Sissy squats/working4X2chains reps20,20,20,20
Seated calf raise/working5X60 reps30,25,25,25,25

man squats kicked my ass tonight! was a little rough hitting them 4 sets
for 5 after that was pretty smooth, i was digging some trenches today at
work so that might have sapped them a little did 10mins incline walk too

10-22-11

Routine C
Shoulders & biceps

Week 2 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X145, 165, 175X4 reps3,3,5,5,5,7
1arm cable lateral/warm2X7.5 working3X17.5, 20, 20/10 reps12,9,9/10
DB/plate front raises(ss)/working3X35, 45X2 reps12,10,10
DB upright rows(ss)/working3X35 reps12,13,15
Hammer curl/warm2X15 working3X50 reps8,8,8
Close grip curl/warm1X45 working3X95, 105X2 reps12,10,9
1arm cable curl/working2X60, 65 reps10,10

had to cut rest between sets cuz ran late getting to the gym but had a nice routine
and the shoulders where definitely feeling it did 10mins incline walk too

10-20-11

Routine C
Back & hammies

Week 1 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X355 reps5,5,5,5,5,15
Pull ups/working4X failure
DB bent over row/warm1X30 working3X60, 70, 70/25 reps12,9,10/10
Pullover(ss)/working3X70, 85, 90 reps15,11,10
Seated row(ss)/working3X180, 190, 200 reps12,12,11
Stiff leg BD deads/warm2X40, 55 working3X80, 100X2 reps12,9,10
Laying leg curl/warm1X90 working3X150, 160, 170 reps12,12,9
Standing 1leg curls/working2X40, 30 reps11,11

i love me them deads, this was another fun routine loving all of routine C
had a great pump tonight too. im gonna be primed to kick some ass once August
rolls around if this keeps up. did 10mins incline walk too

Routine C
Chest & triceps

Week 1 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X235 reps5,5,5,5,5,7
Slight IN DB/warm1X40 working3X90, 95, 100 reps11,8,7
Flat bar chains/warm1X135+2ch working2X175+4ch, 175+4ch/135+2ch reps7,7/7
IN fly/working2X40, 40/30 reps15,14/9
Close press DB/warm2X30,40 working2X55, 55/40 reps9,10/9
Rev pressdown/warm1X40 working3X60, 70, 80/50 reps15,15,15/12
1arm rope/working2X35, 40 reps15,11

man totally felt like a beast man tonight, wouldn't say i move to much beast man weight
but had a pretty killer pump and just felt great and huge, like this routine alot
did 10mins incline walk to

Routine C
Quads & calves

Week 1 off max 460
On JN 5's

Squats/warm3X135X2, 185 working6X325 reps5,5,5,5,5,6
Leg ext/warm1X100 working3X260, 285, 295 reps12,10,10
Front squat/warm1X135 working3X185 reps5,6,6
Sissy squats/working4X0,0, 2chainsX2 reps15,20,16,16
Seated calf raise/working5X70X3, 60, 55 reps26,25,20,21,20

wooow was a pretty rough one but good one. was almost about to drop down
a little on the squats after the first set but then was like nah im not gonna bitch out.
been awhile on front squats and sissys so was a bit rocky on the first set or so of each
but got in the groove quick did 10mins incline walk too

Routine C
Shoulders & biceps

Week 1 off max 220
On JN 5's

Shoulder press/warm3X45, 85X2 working6X155 reps5,5,5,5,5,10
1arm cable lateral/warm2X5, 7.5 working3X15, 20, 20/12.5 reps12,9,9/10
DB/plate front raises(ss)/working3X35X2, 45 reps12,15,10
DB upright rows(ss)/working3X35 reps12,12,12
Hammer curl/warm2X15 working3X45, 50, 55 reps8,7,7
Close grip curl/warm1X45 working3X75, 100, 110 reps12,10,9
1arm cable curl/working2X60, 65 reps10,10

loved the new routine and felt great tonight did 10mins incline walk too

10-13-11

Routine B
Back & Hammies

Week 4 (deload) of max 485
On JH 8's

Deads/warms/3X135, 225 working5X315 reps10,10,10,10,10
Lat pulldown close/warm/2X100, 110 working3X230 reps7,8,8
Bent over row/warm1X135 working3X205X2, 215/135 reps8,11,
Bench row(ss)working3X75 reps10,10,10
Str arm pulldown(ss)working3X 24 reps15,15,15
Seated Leg curl/warm2X100 working3X180, 90, 80/40 reps8,9,9/10
Stiff leg deads/working4X275, 295, 315X2 reps12,12,12,
DB split squat/working2X30 reps12,12

felt pretty solid tonight good power threw the routine did 10mins incline walk too

Routine B
Chest & tri's

Week 4 (deload) of max 325
On JN 8's

Flat press/warm3X95, 135 working5X210 reps8,8,8,8,8
In DB press/warm1X40 working3X75X2, 90/40 reps10,10,11/9
Flat fly/warm1X25 working3X45 reps15,15,15
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,12
Laying bar ext/working2X50 reps10,10

felt good tonight once i got moving in the routine had a nice pump
did 10mins incline walk too

Routine B
Quads & calfs

Week 4 (deload) of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X280 reps8,8,8,7,7
Leg press/warm1X180 working3X360X2, 360/180 reps12,12,12/15
Bar lunge/warm1X85 working3X135 reps8,8,8
Alt 1Leg Ext/working3X60, 80, 100 reps14,14,14
Donkey raises/working5X360 400X3, 400/200 reps25,22,22,20,20/15

alittle gased tonight but had a real good pump in my legs did 62.5% of max for deload
did 10mins incline walk too

10-8-11

Routine B
Shoulders & bi's

Week 4 (deload) off 210 max
On JN 8's

Shoulder press/warm3X85, 95 working5X135 reps8,8,8,8
1arm Side laterals/warm2X25 working4X45, 50X2, 55 reps10,8,9,7
Rear DB raises(ss)/working3X25 reps15,15,15
BB shrugs(ss)/working3X185, 195 reps15,12,12
BB curl/warm2X65,75 working3X115, 125, 125/75 reps10,8,6/15
Seated Alt DB curl(ss)/working3X35 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt good tonight did 65% of max for deload did 10mins incline walk too

Routine B
Back & Hammies

Week 3 of max 485
On JH 8's

Deads/warms/3X135, 225X2 working5X255, 295, 355, 375, 405, 435, 455 reps5,4,2,2,8,1,1
Lat pulldown close/warm/2X100, 110 working3X220, 230, 240 reps9,8,6
Bent over row/warm1X135 working3X205, 215, 215/135 reps8,9,7/12
Bench row(ss)working3X75 reps10,10,10
Str arm pulldown(ss)working3X 24 reps15,15,15
Seated Leg curl/warm2X60 working3X200, 180, reps8,8,
Stiff leg deads/working4X245X2, 295, 315 reps7,12,12,12
DB split squat/working2X40 reps12,12

felt pretty awesome tonight crushed it did 10mins incline walk too

Routine B
Chest & tri's

Week 3 of max 325
On JN 8's

Flat press/warm3X95, 135 working5X165, 195, 230, 245, 265 reps6,4,2,2,5
In DB press/warm1X40 working3X85, 90, 90/40 reps11,11,8/12
Flat fly/warm1X25 working3X45X2, 50/25 reps13,15,11/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,15
Laying bar ext/working2X60 reps10,10

felt good tonight everything moved nicely, did 10mins incline walk too

Routine B
Quads & calfs

Week 3 of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X225, 270, 315, 340, 360 reps5,3,2,1,6
Leg press/warm1X180 working3X450X2, 450/270 reps11,11,10/12
Bar lunge/warm1X85 working3X135X2, 145 reps8,8,8
Leg Ext/working3X260X2, 260/70 reps14,12,12/12
Donkey raises/working5X340, 400X3, 400/200 reps25,20,20,20,20/15

got the blood pumping and felt pretty good tonight nice and smooth
threw every set did 10mins incline walk too

9-30-11

Routine B
Shoulders & bi's

Week 3 off 210 max
On JN 8's

Shoulder press/warm3X85 working5X105, 125, 150, 160, 170 reps5,3,3,3,6
1arm Side laterals/warm2X25 working4X40, 45, 50, 55 reps9,9,10,6
Rear DB raises(ss)/working3X25, 30X2 reps15,13,12
BB shrugs(ss)/working3X185 reps12,13,13
BB curl/warm2X65 working3X115, 125X2 reps9,7,7
Seated Alt DB curl(ss)/working3X40, 35X2 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt pretty good moving threw this routine with good feel
and strength and nice and focused did 10mins incline walk too