Routine B
Chest & tri's

Week 2
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X235X4, 240/165 reps5,5,5,5,7/12
In DB press/warm1X45 working3X90, 100, 110/45 reps11,9,6/10
Flat fly/warm1X25 working3X45 reps12,12,12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X85 working3X100 reps14,12,12
Laying bar ext/working2X40, 50 reps12,12

felt really solid tonight think the few cheat meals threw this week
cuz of the holidays and all has given me a little more gas threw the past
few workouts did 10min incline walk too

Routine B
Quads & calfs

Week 2
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X470, 480, 490, 500, 510/200 reps6,6,6,6,6/12
Bar lunge/warm1X85 working3X135, 155, 175 reps8,8,8
Alt 1Leg Ext/working3X140X2, 140/70 reps12,12,10/12
Squat/warm1X135 working3X185+4ch, 205+4ch reps12,12,12
Donkey raises/working5X320, 400X2, 400/200/80 reps25,20,20,20,20/20/15

was feeling good tonight did tweak my groin on the drop set on the leg press witch
forced me to cut back a little after that but not by much, did 10mins incline walk too

Routine B
Shoulders & bi's

Week 2
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X160X3, 165X2 reps5,5,6,5,5
1arm Side laterals/warm2X25 working4X50X3, 50/25 reps10,10,10,10/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 75 working4X120, reps7,6,6,6
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

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

12-26-11

Routine B
Back & Hammies

Week 2
Doing 5 sets of 5

Deads/warms/3X135, 225, 315 working5X415 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps7,7,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,10,9
Bench row(ss)working3X75 reps11,12,10
Str arm pulldown(ss)working3X 24 reps13,13,13
Seated Leg curl/warm2X60 working3X160, 180, 200/60 reps12,10,10/12
DB split squat/working2X40 reps12,12

back felt pretty good tonight was a bit sluggish from all that Christmas
food, legs where still a bit sore from the shock of the new routine, especially the
hammies. so i cut out the the stiff legs for this week. did 10mins incline walk too

Routine B
Chest & tri's

Week 1
doing 5 sets of 5

Flat press/warm3X95, 135, 185 working5X230, 235X4 reps5,5,5,5,7
In DB press/warm1X45 working3X85, 90, 100/50 reps9,10,8/12
Flat fly/warm1X25 working3X50, 55, 55/25 reps12,9,9/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working3X80, 110, 120 reps18,15,12

chest blew up today witch was sweet felt solid and strong legs up
on the bench for all of chest did 10mins incline walk too

12-23-11

Routine B
Quads & calfs

Week 1
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X540, 450, 470, 490X2 reps5,6,5,5,6
Bar lunge/warm1X85 working4X145, 155, 175, 185 reps8,8,8,
Alt 1Leg Ext/working3X120, 140, 160 reps12,12,10
Squat/warm1X135 working3X185+4chX2, 205+4ch reps12,12,12
Donkey raises/working5X300, 400X4 reps22,20,20,20,18

legs where pumped and felt great today did 10mins incline walk too

Routine B
Shoulders & bi's

Week 1
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X150, 160X4 reps5,5,5,5,6
1arm Side laterals/warm2X25 working4X45, 50, 55, 55/25 reps10,9,8,7/13
Rear DB raises(ss)/working3X25X2, 30 reps15,15,13
BB shrugs(ss)/working3X185, 195X2 reps15,12,12
BB curl/warm2X45, 75 working3X115, 125, 125/75 reps9,6,6/10
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X15 reps15,15,15

felt good tonight shoulders blew up nicely and i killed my biceps
did 10min incline walk too

Routine B
Back & Hammies

Week 1
Doing 5 sets of 5

Deads/warms/3X135, 225, 315 working5X415 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps7,7,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,10,10/10
Bench row(ss)working3X75 reps10,9,9
Str arm pulldown(ss)working3X 24 reps14,14,14
Seated Leg curl/warm2X50, 60 working3X160, 180, 200 reps8,8,8
Stiff leg deads/working4X225, 245, 265, 275 reps12,12,12,10
DB split squat/working2X30 reps12,12

felt pretty good tonight good pump and some decent power to put
behind my movements did 10 mins incline walk too

Routine A
Chest and triceps

week 4 (deload) of max 315
On JN 3's

Flat bench/warm4X45, 95, working6X190X2, 200, 210, 220, 230/135 reps7,8,8,8,8/12
Chest dip/working4X60, reps12,12,10,
Slight In DB press(ss) working4X85 reps fail
Slight In DB fly(ss) working4X40 reps fail
Tricep press/warm2X65 working3XD125, 135, 145/95 reps12,8,7/12
Seated DB ext/warm1X50 working2X70, 70/50 reps9,8/10
1arm under hand/working3X35, 40, 45 reps15,13,12

felt pretty good tonight had a nice pump had legs up on the bench for all
the presses and the flys did 10mins incline walk too

Routine A
Quads & calfs

Week 4

Hack squat/warm3X90X2, 140 working4X320, 340, 360, 370 reps11,11,8,8
1Leg ext/warms1X30 working4X90, 100, 120, 140 reps15,15,12,12
Squat/warm1X135 working3X185+4ch reps12,12,12
Walking BD lunge/working3X50 reps8,8,8

legs felt great killer pump and swollen as soon as i climbed off
the led ext machine gym closed before i could get to calfs gonna do them
tomorrow did 10mins incline walk too

Routine A
Shoulders + biceps

Week 4 (deload) off Max 240
on JN 3's

Shoulder press/warm3X45, 85, 95 working6X145X5, 145/100 reps8,9,8,8,8,8/14
BB front raise/warm1X25 working3X55X2, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85, 90, 90/50 reps12,12,12/10
In DB curl/warm2X20 working2X(drop)50, 50/20 reps9,7/12
1arm Rope curl(SS) working3X25 reps12,12,12
Concentration curl(SS) working3X 15 reps12,12,12

felt pretty good tonight had a nice routine tonight did 10mins incline walk too

Routine A
Back + hammies

Week 4 (deload) of max 500
on JN 3's

Deads/warm3X135, 225X2 working5X315, 405X4 reps8,6,6,6,6
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,7/12
T bar row/warm1X150 working3X255 reps10,10,
1 arm DB row(ss) working3X 100X2, 110 reps12,12,
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X160X2, 170X2 reps12,12,10,11
Seated leg curl/working2X140, 140/60 reps10,11/12

ahh was feeling ok tonight a bit sluggish prob cuz i ate a ton of ice cream cake
last night and some pizza cuz it was my dads birthday. did 12mins incline walk too

Routine A
Shoulders + biceps

Week 3 off Max 240
on JN 3's

Shoulder press/warm3X30, 80, 100 working7X120, 145, 170, 180, 190, 205, 215 reps6,5,3,2,2,1,1
BB front raise/warm1X25 working3X50, 55, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85 reps12,12,12
In DB curl/warm2X20 working2X(drop)45, 50/20 reps9,6/11
1arm Rope curl(SS) working3X30 reps9,9,9
Concentration curl(SS) working3X20, 15 reps8,10,10

felt pretty good tonight did 10mins incline walk too

Routine A
Back + hammies

Week 3 of max 500
on JN 3's

Deads/warm3X135, 225X2 working7X250, 300, 350, 375, 400, 425, 450, 465, 475 reps5,4,4,3,2,1,1,1,1
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,8/12
T bar row/warm1X150 working3X255, 275, 285 reps10,9,8
1 arm DB row(ss) working3X 110X2, 120 reps12,11,10
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X170 reps13,12,12,11
Seated leg curl/working2X140, 160 reps12,12

was trying to hit that 500 tonight didnt have the gas for it tho came up a bit short
got the 475 pretty smooth upped to 485 but as soon as i unracked it i felt off and wasnt
gonna get it so set her down and had to settle for the 475 this time. did 10mins incline walk too

Routine A
Chest and triceps

week 3 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, working7X160, 190, 220, 235, 250, 270,
285, 295, 305 reps6,6,3,2,2,1,1,1,1
Chest dip/working4X60, reps12,12,13,13
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X65 working3XD115, 125, 125/95 reps12,12,12/12
Seated DB ext/warm1X50 working2X70, 70/50 reps10,8/12
1arm under hand/working3X40 reps12,12,12

felt real good tonight wanted to get a 300lbs lift in so hit up the two extra sets on flat.
legs up on bench on all chest moves and tri press. did 10mins incline walk too

Routine A
Quads & calfs

Week 3

Hack squat/warm3X90 working4X270, 320, 340, 360 reps12,10,9,9
1Leg ext/warms1X30 working4X70, 80, 90, 100 reps15,15,15,13
Squat/warm1X135 working3X185+4ch reps12,12,12
Walking BD lunge/working3X50 reps8,8,8
Standing one leg raises/working5X25 reps20,20,20,20,20

the mild switch up tonight was great, my legs felt very good tonight
sore and pumped with a real nice deep burn a great change up. did
10mins incline walk too

Routine A
Back + hammies

Week 2 of max 500
on JN 3's

Deads/warm3X135, 225, 275 working7X355, 395, 425X5 reps3,3,3,3,3,3,3
Lat pulldown palm up/warm2X100, 110 working3X220, 230, 240/120 reps9,9,7/11
T bar row/warm1X150 working3X255, 265, 275 reps10,10,9
1 arm DB row(ss) working3X100X2, 110 reps11,11,11
1arm Rope pulldown(ss)working3X10 reps14,14,14
Laying leg curls/working4X170 reps12,12,12,12
Seated leg curl/working2X100, 120, 160 reps15,15,12

felt great tonight really solid feel tonight, good pump it was nice to
kinda be in beast mode again did 10 mins incline walk too