Final week full upper body 

Lat pull down palms facing/working4X 90 reps 20,20,20,20

Machine chest press/working4X 65 reps 20,20,20,20

Machine delt press/working4X 50 reps 20,20,20,20

Cable curls/working4X 20 reps 20,20,20,20

Tri ext/working4X 50 reps 20,20,20,20

Did 20mins slight incline walk pre 

Final week chest, delts, tris routine

In bench machine/working4X 40 reps 20,20,20,20

Cable flys/working4X 30 reps 25,30,30,30

Shoulder press machine/working4X  60 reps 20,20,20,20

Cable side laterals/working4X 5 reps 15,15,15,15

Overhead V bar ext/working4X 20 reps 20,20,20,20

Rope ext/working4X 45 reps 20,20,20,20

Did 35mins incline walk this morning. 

Final week back and bis routine

Lat pull down wide/working4X 100 reps 15,15,15,15

Lat cable row/working4X 80 reps 18,20,20,20

Laid back lat pull down close/working4X 60 reps 20,20,20,20

Hammer curls/working4X 20 reps 20,20,15,15

Ez bar curls/working4X 40 reps 15,15,15,15

Preacher curls machine /working4X 20 reps 15,15,15,15

Did 45mins bike this morning with the 15 sprints in there. 

Final week leg routine. 

Leg ext/working4X 60, reps 15,15,15,15

Seated leg curls/working4X 20, 30x3  reps 20,20,20,20

Machine leg press/working4X 130, 150, 180x2 reps 20,20,16,18

Laying leg curls/working4X 80, reps 15,15,15,15

Leg ext/working3X 20 reps 15,20,15

Walking DB lunges/working3X 25 reps 14,16,14

Did 45mins bike in the morning. 

Routine A 

Shoulders 

Week 3

High IN DB Shoulder press/warm4X 20, 25, 35, 45 working4X 60/60, 60/30x3 reps 11-3, 11-10, 11-10, 10-9

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

Front delt gorilla press/working3X. 100, 100/100, 100/60  Reps. 12, 12-6, 15-12

DB shrugs/working3X 80, 85x2 reps 16,14,12

DB upright rows/working1X 15/10 reps 30-30

Did 45mins cardio this morning with 15 sprints in there. After 5 min warm up. Then did 10min incline walk post training at night. 

Routine A

Back

Week 3

BB row/warm4X. 45, 95, 115, 135 Working4X. 185, 205/205x2, 225/135/95 Reps. 12, 11-7, 11-7, 10-14-15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 200/90 reps 15, 12-6,  12-5, 10-15

Close grip pull down/working4X. 140x3, 140/70  reps 12,12,12,12-15

Standing DB row/working3X 50x2, 55/25 reps 13,13,11-13

Did 15 sprints in the morning with a total of 40mins cardio time. 10mins incline walk post training at night. 

Did close grip pulldown with nothing holding legs down. 

Routine A

Chest

Week 3

DB Flat bench/warm4X 25x2, 45, 60 working4X 90/75x3, 90/40 reps 10-7, 9-7, 10-7, 9-15

 In DB press up/downs /working3X 50/55/60 reps 5's

DB flat fly/working3X 45 reps 14, 12, 13

DB pullovers/working2X 70  reps 11,12

cable fly/working2X 60, 60/40 reps 25, 16-15

15 sprints on elliptical this morning with a total of 40mins of cardio time . and 10mins incline walk post training at night. 

Hammies

Week 3

Deads/warm3X 135x2, 225 working.   315/355,  355/405/135

Reps 10-6, 7-3-20

Stiff leg DB/working2X 70, 80 reps 20, 15

Standing 1 leg curl/warm1X 10 working4X  40, 50x2, 50/10   reps 12, 10, 10, 10-10

Laying leg curl/working3X 180x2, 180/80   reps 9, 9, 9-10

Seated leg curl/working3X 60x2, 60/20 reps 20, 25, 20-20

Abductor machine/working1X 120/100/80/60/40 reps 12-12-12-15-15

Adductor machine/working1X 120/100/80/60/40 reps 12-12-12-15-15

Did 15sprints on the elliptical in the morning and 10 mins incline walk post training. 

Bi's & tri's

Week 3

IN DB curl/warm2X 15 working4X40/40x3, 40/15 reps 11-4, 11-4, 11-3, 11-15

Ez curl bar Close grip press/warm2X 90 working4X 110/110 reps 15-7, 13-6, 13-4, 13-5

Cable pressdown/working3X 90 reps 30,30,30

Standing BB curl/working3X 105/65 reps 11-15, 11-12, 9-15

Dips/working3X  failure 

1arm preach hammer curl/working3X 30, 40x2 reps 13, 11, 12

1arm ext/working3X 40, 50x2  reps 15,13,13

Did 15 sprints on the elliptical this morning try to take some of the abuse off the calfs. And did 20mins bike post training tonight too. 

Routine A 

Shoulders 

Week 2

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60x2, 60/45,  35/35/20 reps 12-2, 11-2, 11-7, 20-10-15

High IN BB front raise/warm1X 20 working3X 30/30 reps 11-10, 14-11, 14-11

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/55, 90/55, 95/40 reps 14-9, 8-10, 5-18

DB upright rows/working1X 20/10 reps 30-30

Did 15 sprints this morning and 20mins bike post training. 

Routine A 

Quads & Calfs 

Week 2

Leg ext/warm3X 60, 110, 155 working4X 230/230, 250/250, 265/265, 275/80 reps 12/6, 10/5, 10/4, 10/14

BB  hack squat/warm2X 135 working4X 225, 315x2, 315/135 reps 15,6,9,9/11

Walking DB lunge/working3X 55, reps 10,10,10

Leg ext high reps/working2X 50 reps 30, 30

Did 20mins bike post

Routine A

Back

Week 2

T bar row/warm4X 25, 50, 75, 90 working4X 145x3,  90/45 reps 12,12,11,15/15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 100 reps 16, 14/6, 11/4, 30

Close grip pull down/working4X 130/130, 140, 150/160, 170/70 reps 15/5, 15, 13/4, 12/30

Standing DB row/working3X 45, 50, 55 reps 15, 12, 12

Sprints. 15

Routine A

Chest

Week 2

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/65, 90/30, 90/80, 90/90 reps 10/9, 9/30, 9/4, 8/2

 In DB press up/downs /working3X 55/60/65  reps 5's

DB flat fly/working3X 45 reps 12,12,

DB pullovers/working2X 70  reps 10,12

Chest dips/working2X  body weight reps 18,15

cable fly/working2X 60, 65 reps 28,18

Sprints. 10

Hammies

Week 2

Deads/warm3X 135x2, 225 working1X 315/335/355/375/405 

Reps 10/5/5/5/3

Standing 1 leg curl/warm1X 10 working4X  50/50,  60/20, 60x2 reps 12/4, 8/8, 7, 7

Laying leg curl/working3X 170, 180, 200 reps 11, 11, 8

Seated leg curl/working3X 50, 60, 70/30 reps 25, 30, 30/10

Abductor machine/working1X 120/100/90/80 reps 12/15/20/15

Adductor machine/working1X 120/100/90/80  reps 12/15/20/15

Donkey/working3X 200 reps 25,25,20

Did 15mins incline walk and 15min bike post 

Bi's & tri's

Week 2

IN DB curl/warm2X 15, 20 working4X40/40x2,  45/20x2 reps 10/4, 11/4, 8/10, 8/11

Close grip press/warm2X 95 working4X 145/145, 150/150, 155/155x2 reps 14/6, 14/5, 12/5, 12/4

Standing BB curl/working3X 105/105, 115, 115/65 reps 12/5, 10 ,9/15 

Cable pressdown/working3X 90 reps 30,30,30

Dips/working3X  failure 

1arm preach hammer curl/working3X 35, reps 9,10,9

1arm DB ext/working3X 15 reps 18,20,18

Sprints. 10

Routine A 

Shoulders 

Week 1

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60, 65/65, 65/45, 35/36/35 reps 14/3, 11/3, 14/9, 16/9/8

High IN BB front raise/warm1X 20 working3X 30, 30/30, 30/20/20 reps 12, 12/7, 11/10/10

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/80, 90/35, 100  reps 14/4, 13/30, 7

DB upright rows/working1X 20 reps 30

Sprints. 10

Routine A 

Quads & Calfs 

Week 1

Leg ext/warm2X 60, 110, 155 working4X 215/215, 245, 260/110, 275  reps 13/8, 12, 9/12, 9

Bar bell hack squat/warm2X 95, 135 working4X 185, 225/225, 275, 315/135  reps 12, 12/3, 14, 11/15

Walking DB lunge/working3X 55, reps 10,10,11

Leg ext high reps/working2X 40, 50 reps 60, 50

Did 30mins incline walk post

Routine A

Back

Week 1

T bar row/warm4X 25, 35, 55, 75 working4X  135/90, 135, 135/45, 155 reps 12/10, 12, 13/15, 10

Palms up pulldowns/warm1X 80 working4X 150, 170, 190/190, 200/200 reps 16, 17, 12/4, 10/4

Close grip pull down/working4X 120x3, 150 reps 15,15,15,9

1arm BB row/working3X 100, 110, 140 reps 12,12,8

Did the one arm rows with the BB wedged in a corner  

Sprints. 10

Routine A

Chest

Week 1

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/50, 90/45, 90/40, 90/35  reps 9/12, 9/12, 9/15, 10/15

 In DB press/working4X 70x3, 70/70 reps 12, 12, 12, 12/3

DB flat fly/working3X  50, 50/50, 50/30 reps 10, 10/4, 9/12

DB pullovers/working2X 70  reps 12,13

Chest dips/working2X  body weight reps 14,12

cable fly/working2X 60, 65 reps 25,20

Sprints. 10

Hammies

Week 1

Deads/warm3X 135x2, 225 working2X 315/225, 405reps 20/10, 4

Standing 1 leg curl/warm1X 10 working4X 40, 50/20, 60x2 reps 12,11/12,7,

Laying leg curl/working3X 170, 180, 190 reps 11,10,8

Seated leg curl/working3X 40,  50x2  reps 25,22,20

Abductor machine/working1X 120/100/80/60 reps 15/15/20/25

Adductor machine/working1X 120/100/80/60 reps 15/15/20/25

Butt raise/working3X 30 reps 15,20,20

Donkey/working3X 220 reps 25,25,25

Bi's & tri's

Week 1

IN DB curl/warm2X 15, 20 working4X40x3, 40/15 reps 10,10,10,10/12

Close grip press/warm2X 95 working4X 145, 155x2, 155/95 reps 14,13,12,11/18

Standing BB curl/working3X 105, 110, 115 reps 12,12,10

Cable pressdown/working3X 90 reps 20,30,30

Dips/working3X  failure 

1arm preach hammer curl/working3X 30 reps 12,12,15

Rev grip cable ext/working3X 20 reps 15,15,18

cardio sets. On bike. 10

Routine C Shoulders  Week 4 DB Shoulder press/warm3X 25, 30, 40 working4X 60/30 reps 12/12, 12/12, 12/12, 12/12 1arm lateral raises/warm1X 15 working3X 25x2, 30/15 reps 12,12,12/12, Seated DB front raises/working3X 15 reps 15,15,15 DB srug/working3X 75 reps 12,13,12 did 25mins bike post

Routine C Quads & calfs Week 4 Leg ext/warm3X 70, 90, 140 working3X 230, 245, 260/100 reps 12,12,9/10 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,8/12 Alt 1leg ext/working3X 90, 100, 110 reps 15,12,12 Sissy squat/working3X body weight  reps 22,25,26 Seated 1 leg DB calf raise/working4X 40 reps 30,35,30,30

Routine C  Back  Week 4 Lat pulldown wide/warm4X 90, 100, 110, 130 working3X 200, 180, 170/90 reps 8,9,9/14 Pull ups/working3X failure 1arm DB row/working3X 110  reps 10,9,9 Seated cable row/working3X  140, 120, 160 reps 15,18,12 1arm high cable pull down/working3X 50, 60, 70 reps 15,15,12 did 25mins bike post

Routine C Chest  Week 4 Slight IN DB/warm3X 30, 45, 60 working4X 95x3, 95/50 reps 8,9,8,9/11    decline press/warm1X 135 working3X 175, 185x2 reps 13,12,10 DB pullovers/working3X 70 reps 12,12,12 In DB fly/working3X 40, reps 14,15,15 Cable fly/working2X 55, 65 reps 30,25

Hammies Week 4 Deads/warm2X 135, 225 working3X 315, 405x2 reps 20, 5,5 Standing 1 leg curl/warm1X 10 working3X 25, 30, 40/20 reps 12,11,11/11 Laying leg curl/working3X 160, 170, 170/80  reps 12,11,11/10 Abductor machine/working3X 100, 110, 120 reps 12,12,10 Adductor machine/working3X 100, 110, 120  reps 12,12,9 Stiff leg DB/working2X 70, 90 reps 20,15

Bi's & tri's Week 4 Standing BB curl/warm2X 45, 65 working3X 105, 115, 115/65 reps 11,9,9/13 Close grip BB/warm2X 95x2 working3X 165x2, 165/95 reps 10,9,10/16 Alt hammer curl/working3X 50, 55, 60 reps 10,10,7 DB overhead ext/working3X 90, 95x2 reps 12,11,10 DB preacher curl/working3X 30x2, 30/20 reps 12,14,12/8 In skull crushers/working3X 70, 80, 80/40 reps 15,13,12/12

Routine C Shoulders  Week 3 DB Shoulder press/warm3X 25, 35, 45 working3X 60/30 reps 11/8, 11/10, 12/11 1arm lateral raises/warm1X 15 working3X 25x2, 30/10 reps 12,12, 11/12, Seated DB front raises/working3X 15 reps 14,13,12 DB srug/working3X 75 reps 12,12,12 did 20mins bike post

Routine C Quads & calfs Week 3 Leg ext/warm2X 70, 90 working3X 230, 235, 245/100 reps 12,12,12/11 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,10/10 Alt 1leg ext/working3X 80, 100, 105 reps 16,16,15 Sissy squat/working3X body weight  reps 20,23,22 Seated 1 leg DB calf raise/working4X 35 reps 35,30,30,25 Cardio sets. 10

Routine C Quads & calfs Week 3 Leg ext/warm2X 70, 90 working3X 230, 235, 245/100 reps 12,12,12/11 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,10/10 Alt 1leg ext/working3X 80, 100, 105 reps 16,16,15 Sissy squat/working3X body weight  reps 20,23,22 Seated 1 leg DB calf raise/working4X 35 reps 35,30,30,25 Cardio sets. 10

Routine C  Back  Week 3 Lat pulldown wide/warm3X 90, 110, 150 working3X 200x2, 200/110 reps 9,9,9/11 Pull ups/working3X failure 1arm DB row/working3X 110x2, 120 reps 10,10,10 Seated cable row/working3X  170, 190x2  reps 10,9,8 1arm high cable pull down/working2X 85 reps 12,12 Cardio sets. 10

Routine C Chest  Week 3 Slight IN DB/warm3X 30, 45, 60 working4X 95x3, 95/60  reps 10,8,9,9/9   Slight decline DB press/warm1X 40 working3X 85 reps 12,11,10 DB pullovers/working3X 70 reps 12,12,2 In DB fly/working3X 30, 40, 45 reps 16,15,11 Cable fly/working2X 45, 50 reps 30,30 Cardio sets. 10

Hammies Week 3 Deads/warm3X 135, 225, 315 working3X 405, reps 5,4,3 Standing 1 leg curl/warm1X 10 working3X 25, 30, 30/15 reps 12,11,10/9 Laying leg curl/working3X 150, 170, 170/80  reps 12,10,11/8 Abductor machine/working3X 100, 110, 120 reps 11,12,9 Adductor machine/working3X 100, 110, 120  reps 12,12,10 Stiff leg DB/working2X 60, 70 reps 22,22 Woo was a bit worn out tonight. I know them deads burned me out pretty good tonight. 

Bi's & tri's Week 3 Standing BB curl/warm2X 45, 65 working3X 95, 110, 115/75 reps 12,11,10/11 Close grip BB/warm2X 95x2 working3X 145, 165, 175/95 reps 14,11,9/18 Alt hammer curl/working3X 50, 55, 60  reps 11,9,8 DB overhead ext/working3X 90, 95x2  reps 13,11,10 DB preacher curl/working3X 30, 35x2 reps 15,15,13 In skull crushers/working3X 70  reps 15,14,13 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1 

Routine C Chest  Week 2 Slight IN DB/warm3X 25, 40, 55 working4X 95x3, 95/55  reps 9,8,9,8/12   Slight decline DB press/warm1X 40 working3X 85 reps 11,10,10 In DB fly/working3X 35 reps 15,15,15 Cable fly/working2X 30, 40  reps 40,40 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Quads & calfs Week 2 Leg ext/warm2X 40, 70 working3X 200, 215, 245/100  reps 12,12,11/16 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,8/8 Alt 1leg ext/working3X 80, 95, 110 reps 16,15,15 Sissy squat/working3X body weight  reps 20,22,22 Seated 1 leg DB calf raise/working4X 20, 30x3 reps 40,30,30,30 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C  Back  Week 2 Lat pulldown wide/warm2X 90, 100 working3X 190, 200, 200/100 reps 10,9,9/15 Pull ups/working3X failure 1arm DB row/working3X 110 reps 10,10,10 Seated cable row/working3X 160, 170, 180/90 reps 12,12,12/12 1arm high cable pull down/working3X 45, 70, 100 reps 20,15,12 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Shoulders  Week 2 DB Shoulder press/warm2X 25, 40 working4X 65x2, 70, 70/25 reps 9,10,8,7/12 1arm lateral raises/warm1X 15 working3X 25x2, 25/10 reps 12,12,12/10 Seated DB front raises/working3X 15 reps 12,12,12 DB srug/working3X 80 reps 11,10,8 Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hammies Week 1 Deads/warm3X 135, 225, 315 working3X 405, reps 5,3,1 Standing 1 leg curl/warm1X 10 working3X 25, 30, 40  reps 11,11,11 Laying leg curl/working3X 120, 150, 170  reps 13,12,10 Abductor machine/working3X 100, 110, 120 reps 12,11,9 Adductor machine/working3X 100, 110, 120  reps 12,11,9 Stiff leg DB/working2X 50 reps 20,22 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Shoulders  Week 1 DB Shoulder press/warm2X 25, 35 working4X 60, 65, 70, 75/35 reps 12,11,10,5/8 1arm lateral raises/warm1X 15 working3X 30, 35, 35/15 reps 12,11,10/10 Seated DB front raises/working3X 15, 20x2 reps 12,11,10 DB srug/working3X 80 reps 11,10,8 Rear delt cable/working3X 10 reps 15,14,14 Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Shoulders  Week 1 DB Shoulder press/warm2X 25, 35 working4X 60, 65, 70, 75/35 reps 12,11,10,5/8 1arm lateral raises/warm1X 15 working3X 30, 35, 35/15 reps 12,11,10/10 Seated DB front raises/working3X 15, 20x2 reps 12,11,10 DB srug/working3X 80 reps 11,10,8 Rear delt cable/working3X 10 reps 15,14,14 Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C  Back  Week 1 Lat pulldown wide/warm2X 90, 100 working3X 190, 200, 210/110  reps 10,8,6/13 Pull ups/working3X failure 1arm DB row/working3X 100x2, 110 reps 10,10,9 Seated cable row/working3X 150, 170, 190/90 reps 12,10,8/12 Deads/warm2X 135, 225 working3X 315, 405x2  reps 5,3,3 Standing hammie curl/warm1X 10 working3X 20, 25, 30 reps 12,12,12 Laying leg curl/working3X 100, 110, 120  reps 13,12,12 Abductor machine/working3X 100, 110, 120 reps 12,10,9 Adductor machine/working3X 100, 110, 120 reps 12,10,9 Had to throw in some hammies since I got boned on July 4th with them closing early then told the day before. Also trying to get back to lifting a bit heaver in everything and get away from all the super set work I had been doing for the past month and a half or so. 

Routine C Chest  Week 1 Slight IN Flat bench/warm3X 45, 95, 145, 175 working4X 205, 215, 220x2  reps 8, 6, 6, 6   Slight decline DB press/warm1X 45 working3X 85 reps 12,11,12 In DB fly/working3X 35 reps 12,12,12 DB pullover/working3X 85  reps 12,10,8 Did 12mins bike post too

Routine C Quads & calfs Week 1 Leg ext/warm2X 40, 70 working3X 140, 200, 230 reps 16,15,10 Front squat(ss)/warm2X 45, 95 working3X 145, 185, 215 reps 10, 10, 6 Holding BB behind legs squat/working 3X 185, reps 10,10,10 Sissy squat/working3X body weight  reps 20,20,20 Seated 1 leg DB calf raise/working4X  15x2, 20x2 reps 30, 35, 35,35 Did 15mins bike post

Bi's & tri's Week 1 Standing BB curl/warm2X 45,75 working3X 105, 115, 120 reps 10,9,8 Close grip BB/warm2X 45, 95, working3X 145, 165, 175 reps 10,9,8 Alt hammer curl/working3X 45, 50, 55 reps  10,9,7 DB overhead ext/working3X 80, 95x2 reps 18,9,8 DB preacher curl/working3X 25 reps 14,15,15 In skull crushers/working3X 70  reps 10,10,9 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hammies Week 4 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 14,14,13 Laying leg curls/working3X 100, 110x2  reps 11,12,14 Standing 1 leg curl/working3X 10 reps 12,12,12 Abductor machine/working3X 90, 100x2 reps 12,10,11 Adductor machine/working3X 90, 100x2 reps 12,10,11 Stiff leg deads/warm2X 75 working2X 95 reps 15,15 Seated calf machine/working3X 90/60  reps 20/20, 20/20, 20/22 did 15mins bike post

Routine B Shoulders Week 4 Shoulder press/warm3X 45, 75x2 working4X 120, 130, 140, 145 reps 11,11,10,10 side laterals/working4X 20x3, 20/10 reps 12,12,10,10/10 Bent over front raise to rear raise/working3X 8 reps 10,10,10 BB shrugs/working3X 155 reps 15,15,12 Machine side laterals/working3X 40, reps 15,15,15 Cable front raises/working3X 25 reps 12,12,12 Did 12mins elliptical pre 15mins bike post

Bi's & tri's Week 3 Seated BB curl/warm2X 45,65 working3X 85 reps 12,15,15 Close grip BB/warm2X 45, 65 working3X 115, 135  reps 20,15,15 1 arm preacher curl machine/working3X 30 reps  15,15,15 1arm overhead ext machine/working3X 40 reps 15,15,15 Rope curl/working3X 60, reps 20,20,20 Rope ext/working3X 80, reps 20,20,20 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  

Routine B Quads & calfs Week 4 Leg ext/warm3X 40, 50, 70, working3X 180, 220, 220/50  reps 16,12,12/12 Leg press/warm2X 90  working3X 180, reps 20,20,20 Squat/warm2X 95, 135 working3X 225, reps 10,10,11 1 Leg ext/working3X 35, 45, 55 reps 15,15,15 Split squat/working3X 70 reps 12,12,12 Donkeys/working3X 200/100 reps 20/20, 20/20, 20/20 Did 12mins pre on elliptical and 15mins post bike

Routine B  Chest  Week 4 In BB press/warm4X 45x2, 115x2 working4X 175, 185, 190, 190/115 reps 10,9,8,8/12 Slight Incline Machine press/warm1X 40 working3X 140, 160, 180 reps 18,18,14 Flat Machine fly/warm1X 50 working3X 100, 110x2 reps 18,13,12 Un even push ups/working2X reps failure  Decline DB pullovers/working3X 70 reps 12,12,13 Cardio sets. 1, 1, 1 , 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine B  Back Week 4 Lat pull down close/warm2X 80, 90 working3X 160, 170, 180/80 reps 12,11,9/11 Lat pull down wide underhand/warm2X 80, 90 working3X 140x2, 140/80 reps 12,11,11/12 Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,11 Bench row/warm1X 20 working3X 40  reps 12,12,12 Deads/working3X 205, 315, 405 reps 10, 5, 3 Str arm pull down/working3X 40 reps 12,12,12 Seated rope row/working3X 50 reps 15,15,15 Did the pulldowns without any leg hold down. Did the deads as an up set pretty much only rest was when changing the weight.  Did 12mins walk pre and my sets of intervals post  Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hammies Week 3 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 15,15,15 Stiff leg deads/warm2X 115, 165 working2X 215, 215/165/115 reps 14,14/12/12 Standing 1 leg curl(ss)/working3X 10 reps 13,15,14 Seated 1 leg curl/working3X 20 reps 15,15,15 Seated calf machine/working2X 90 reps  Donkeys/working2X 220 reps  Did 12mins bike pre and 10 post

Routine B Shoulders Week 3 Shoulder press/warm3X 45, 75x2 working4X 110x3, 110/50 reps 13,15,15,15/15 side laterals/working4X 20x3, 20/10 reps 11,11,11,10/12  Bent over front raise to rear raise/working3X 10, 12x2 reps 10,8 BB shrugs/working3X 155 reps 15,12, Seated cable curl/warm2X 45,65 working3X 85, 95, 100/60 reps 20,20,20/20 Tri pushdown V bar/warm2X 70, 80 working3X 120x2, 120/70 reps 20,20,20/20 Preacher machine/working3X 50, 60x2 reps 20,18,15 Over head cable ext/working3X 50 reps 20,16,15 Did 10mins incline walk pre did the intervals post.   Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine B Quads & calfs Week 3 Leg ext/warm3X 40, 60, 70 working3X 180, 200, 220/30 reps 15, 15, 13/25 Leg press/warm2X 90  working3X 180, reps 20,22,23 Squat/warm2X 95, 135 working3X 225, reps 10,10,10 1 Leg ext/working3X 30 reps 15,13,12 Split squat/working3X 70 reps 15,15,13 Donkeys/working5X 200  reps 25,20,20,20 Did 12mins incline walk pre and 10 mins elliptical post. 

Routine B  Chest  Week 3 In BB press/warm4X 45, 75  105, 135 working4X 165, reps 12/6, 10/5, 11/5, 10/5 Slight Incline Machine press/warm1X 40 working3X 80, 100, 120 reps 20, 20, 15 Flat Machine fly/warm1X 25 working3X 90, 110x2 reps 20, 18, 16 Un even push ups/working2X reps failure  Decline DB pullovers/working3X 70 reps 14,14,14 IN press did rest pauses legs up on all press work did 12mins incline walk pre and intervals post on elliptical   Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

6-18-12 Routine B Back Week 3 Lat pull down close/warm2X 80, 90 working3X 160, 170x2 reps 14,12,12 Lat pull down wide underhand/warm2X 80, 90 working3X 160, 150x2 reps 11,10,10 Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 14,14,12 Bench row/warm1X 20 working3X 40  reps 12,12,12 Deads/working3X 205, 315, 405 reps 10, 5, 3 Str arm pull down/working3X 50 reps 12,12,12 Seated rope row/working3X 60  reps 15,15,15 Did the pulldowns without any leg hold down. Did the deads as an up set pretty much only rest was when changing the weight.  Did 12mins incline walk pre and my 10 sets of intervals post Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

6-16-12

Hammies

Week 2

Seated leg cur/warm3X 30, 40, 50 working3X 80, 90, 100 reps 15,15,15

Stiff leg deads/warm2X 115, 165 working2X 205, 255/165/115 reps 15, 12/8/10

Standing 1 leg curl(ss)/working3X 10 reps 12,12,12
Seated 1 leg curl/working3X 30 reps 12,12,12


Seated calf machine/working2X 90 reps 25,25
Donkeys/working2X 220 reps 25,20

Did 12mins bike pre and 10 post

6-15-12

Routine B
Shoulders

Week 2

Shoulder press/warm3X 45, 75x2 working4X 115, reps 13/6, 12/6, 12/6, 12/6

1arm side laterals/working3X 20, reps 12,12,12
Rear DB raises/working3X 10 reps 15, 15,15

BB shrugs/working3X 155 reps 15,15,15
Palms facing Standing BB press/working3X 65 reps 18,17,17

Did rest pauses on shoulder press did 10mins incline walk pre
and 20 mins bike post with 5 interval sets mixed in

6-14-12

Bi's & tri's

Week 2

Seated BB curl/warm2X 45,65 working3X 95x2, 95/45 reps 13,13,12/12
Tri pushdown V bar/warm2X 80, 90 working3X 160x2, 160/80 reps 13,13,12/13

In curl/working3X 35 reps 13,12,12
Skull crushers/working3X 70 reps 12,12,14

Rope curl/working3X 60, reps 20,20,20
Rope ext/working3X 80, reps 20,20,20

did 12mins incline walk pre
Cardio interval sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  on elliptical

Routine B
Quads & calfs

Week 2

Leg ext/warm3X 50, 60, 70 working3X 180, 200, 220 reps 15,15,15

Leg press/warm2X 90  working3X 180, reps 20,20,20
Squat/warm2X 95, 135 working3X 225, reps 10,10,10

1 Leg ext/working3X 40 reps 15,15,15
Split squat/working3X 70 reps 12,15,15

Donkeys/working5X 200, 220x4 reps 30,25,25,25,15

did 12mins incline walk pre

6-12-12

Routine B
Chest

Week 2

In BB press/warm4X 45, 95, 135x2  working4X 165, reps 10/5, 11/6, 11/6, 10/7

Slight Incline DB press/warm1X 45 working3X 80 reps 11,11,11
Flat DB fly/warm1X 25 working3X 35  reps 13,11,11

Un even push ups/working2X reps failure
Decline DB pullovers/working3X 70 reps 14,14,14

IN press did rest pauses legs up on all press work, did 10mins incline walk pre
did 10 intervals on bike post

6-11-12

Routine B
Back

Week 2

Lat pull down close/warm2X 80, 90 working3X 150, 160, 170  reps 15,15,12
Lat pull down wide underhand/warm2X 80, 90 working3X 130, 140x2 reps 15,13,10

Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,10
Bench row/warm1X 20 working3X 30  reps 15,15,15

Str arm pull down/working3X 50 reps 12,12,12
Seated rope row/working3X 60  reps 16,15,16


Did the pulldowns without any leg hold down did 10mins incline walk pre
did 10 intervals on bike post

Routine B
Shoulders

Week 1

Shoulder press/warm3X 45, 65, 85 working4X 115, reps 13/4, 12/5, 12/5, 12/6

1arm side laterals/working3X 20, reps 12,12,11
Rear DB raises/working3X 10 reps 12,12,11

BB shrugs/working3X 135, 155x2 reps 15,15,15
Palms facing Standing BB press/working3X 45, 65x2 reps 20,16,15



did 20mins bike pre 15 mins bike post

Routine A
Shoulders

Week 4

Shoulder press/warm3X 45, 65, 85 working4X 115, 125x3 reps 12/8, 11/7, 10/6, 10/6

BB front raise(ss)/warm1X 20 working3X 30 reps 14,12,12
DB shoulder press front(ss)/warm1X 20 working3X 30  reps 8,8,8

Side lateral up/downs/working3X 15, 20, 25 reps 5's

DB shrugs/warm1X 40 working3X 70  reps 12,12,12

On the press did in front first then rest pause and did behind head.
did 10mins incline walk pre 20mins bike post

Bi's & tri's

Week 4

Preachor curl ez bar/warm2X 30, 40 working3X 80, 90x2 reps 20,15,15
Close grip bench/warm2X  65 working3X 135, 145, 150 reps 16,13,11

Hammer curl/working3X 40 reps 12,12,11
Over head DB ext/working3X 80, reps 15,15,15

Straight bar curl cable/working3X 90, 100x2  reps 18,16,16
Straight bar overhead ext/working3X 110, 120x2 reps 18,16,15


did 1omins incline walk pre 20mins bike post. felt real good tonight

5-30-12

Routine A
Quads & Calfs

Week 4

Leg ext/warm2X 50, 60, 70 working3X 180, 200, 220 reps 15,14,13

Hack squat(ss)/warm2X 90, working3X 180, reps 12,12,12
Squat(ss)/warm2X 45, 135 working3X 225, reps 10,10,10

Alt 1 Leg ext(ss)/working3X 60 reps 14,15,15
Walking DB lunge(ss)/working3X 45 reps 10,10,10


Single leg raises/working5X 40 reps 25,25,25,25,25

did 10mins incline walk pre. lightened the load a little on the hacks so
i could go a bit heavier on the squats no bike post cuz early work day next day 

Routine A
Chest

Week 4

Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/3, 6/4, 6/3

Slight In DB press(ss)/working3X 80, reps 15,12,10
Slight In DB fly(ss)/working3X 40, reps 12,9,8

Chest dips(ss)/working3X body weight reps 19,20,20
DB pullovers(ss)/working3X 80, 70x2  reps 8,12,9







had legs up on all presses, did rest pause on flat bench and did 10mins incline walk pre and
20mins bike post

5-28-12

Routine A
Back

Week 4

T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/15

Palms up pulldowns(ss)/warm1X 80 working3X 140, 150x2 reps 15,14,15
Pulldowns wide(ss)/warm1X 80 working3X 120, reps 12,11,14

1arm BB row(ss)/working3X 100, 110, 110/80 reps 12,12,12/8
1arm rope pulldowns(ss)/working3X 15 reps 12,12,12


Did the one arm rows with the BB wedged in a corner

did 15mins of bike per and 15 mins bike post

Routine A
Shoulders

Week 3

Machine shoulder press/warm3X 60, 80, 100 working4X 220, 240, 260, 280/120  reps 16,15,15,13/10

BB front raise(ss)/warm1X 25 working3X 30 reps 12,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40  reps 13,11,11

Side lateral up/downs/working3X 15, 20, 25 reps 5's

DB shrugs/warm1X 50 working3X 75 reps 12,12,12


15mins stair climber pre

5-25-12

Hammies

Week
Seated leg cur/warm3X 40x2, 50 working3X 90, 100, 120 reps 15,14,14

Standing 1 leg curl(ss)/working3X 15 reps 15,15,15
Butt raise(ss)/working3X 60, 70 reps 15,15,15

Laying leg curl/working3X 100 reps 15,15,
Seated calf machine/working3X 150/90, 140/90x2 reps 18/10, 20/10, 15/14

Deads/warm2X 135, 225 working2X 315, 405 reps 15,5

15mins incline walk pre 15mins bike post

5-24-12

 Bi's & tri's

Week 3

Preachor curl ez bar/warm2X 35 working3X 85 reps 14,14,13
Close grip bench/warm2X 45, 65 working3X 125, 135, 145 reps 20,15,14

Hammer curl/working3X 40 reps 12,13,13
Over head DB ext/working3X 80, reps 15,16,15

Straight bar curl cable/working3X 90 reps 18,18,18
Straight bar overhead ext/working3X 110, 120 reps 20,17,16


did 20mins bike pre 10mins bike post

Routine A
Quads & Calfs

Week 3

Leg ext/warm2X 50, 70, 90 working3X 180, 200, 220 reps 15/8, 14/8, 11/8

Machine leg press(ss)/warm2X 160, 200 working3X 300,  reps 15,15,15
Machine squats(ss)/warm2X 80, 100 working3X 200,  reps 15,15,13

Alt 1 Leg ext(ss)/working3X 60 reps 13,15,16
Walking DB lunge(ss)/working3X 40 reps 10,10,10



did 15mins incline walk pre 15mins bike post

5-22-12

Routine A
Chest

Week 3

Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/4, 6/3, 6/3

Slight In DB press(ss)/working3X 80, reps 12,12,11
Slight In DB fly(ss)/working3X 40, reps 11,11,10

Chest dips(ss)/working3X body weight reps 20,20,19
DB pullovers(ss)/working3X 80, reps 10,9,8


did rest pause on flat, had legs up on all presses, did 15mins incline walk pre
15mins bike post

Routine A
Back

Week 3

T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/12

Palms up pulldowns(ss)/warm1X 80 working3X 140, reps 15,15,15
Pulldowns wide(ss)/warm1X 80 working3X 100 reps 12,12,12

1arm BB row(ss)/working3X 85, 95, 105 reps 12,15,12
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15


Did the one arm rows with the BB wedged in a corner
did 15mins incline walk pre 15mins bike post used no leg holder on my
lat pulldows

Routine A
Shoulders + bis & tris

Week 2

Machine shoulder press/warm3X 40, 80, 100 working4X 220, 240, 260, 280/120  reps 17,16,14,12/10

BB front raise(ss)/warm1X 25 working3X 35, 30x2 reps 10,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40  reps 12,11,11

Side lateral up/downs/working3X 20, 25, 30 reps 5's

Preachor curl ez bar/warm1X 35 working3X 65, reps 14,15,14
Close grip bench/warm1X 65 working3X 105, 115, 125 reps 16,16,13

Hammer curl/working3X 40 reps 10,11,10
Over head DB ext/working3X 80 reps 11,11,9

didnt make it in last night so threw in some arms tonight did 15mins incline walk pre 15 bike post

5-16-12

Hammies

Week 1

Seated leg cur/warm3X 50 working3X 90, 100, 120 reps 14,14,

Standing 1 leg curl(ss)/working3X 15 reps 12,12,12
Butt raise(ss)/working3X 50, 60x2  reps 15,15,15

Laying leg curl/working3X 100 reps 15,15,15
Donkey raises/working3X 300, reps 25,25,25

15mins incline walk pre 15mins bike post

Routine A
Chest

Week 2

Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 7/4, 7/4, 7/4, 7/4

Slight In DB press(ss)/working3X 80, reps 10,11,8
Slight In DB fly(ss)/working3X 40, reps 11,12,10

Chest dips(ss)/working3X body weight reps 20,20,22
DB pullovers(ss)/working3X 80, reps 10,10,9

legs up on all presses, did rest pause on flat bench did15mins
incline walk pre 12mins bike post

5-14-12

Routine A
Back

Week 2

T bar row/warm3X 25, 45x2 working3X 135  reps 11,12,11

Palms up pulldowns(ss)/warm1X 90 working3X 140, reps 12,12,12
Pulldowns wide(ss)/warm1X 90 working3X 120 reps 12,10,11

1arm BB row(ss)/working3X 75, 85, 95 reps 15,15,15
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15

Deads/warm2X 135, 225 working2X 315, 405,  reps 15,5

Did the one arm rows with the BB wedged in a corner

did 12mins incline walk pre 15mins bike post

Bi's & tri's

Week 1

Preachor curl ez bar/warm2X 25, 40 working3X 70, 80x2 reps 16,15,14
Close grip bench/warm2X 50, 60 working3X 115, 135, 145  reps 18,16,14

Hammer curl/working3X 40 reps 14,14,14
Over head DB ext/working3X 70, 80, reps 20,15,16

Straight bar curl cable/working3X 80x2, 90/40 reps 17,16,18/15
Straight bar overhead ext/working3X 100, 110, 120 reps 20, 18,14

did 12mins elliptical pre 12mins bike post

5-9-12

 Routine A
Quads & Calfs

Week 1

Leg ext/warm2X 50, 90 working3X 160x2, 180  reps 15,15,15

Hack squat(ss)/warm2X 90, working3X 230, 270x2 reps 12,11,12
Squat(ss)/warm2X 45, 95 working3X 155, 185, 205/95 reps 12,12,10/10

Alt 1 Leg ext(ss)/working3X 40, 50, 60  reps 15,15,15
Walking DB lunge(ss)/working3X 40 reps 10,10,10

Single leg raises/working5X 40 reps 25,25,25,25,20


did 12mins incline walk pre 12mins bike post

Routine A
Chest

Week 1

Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 8/4, 8/5, 8/4, 8/4

Slight In DB press(ss)/working3X 80, reps 10,12,13
Slight In DB fly(ss)/working3X 40, reps 12,12,12

Chest dips(ss)/working3X body weight reps 20,22,22
DB pullovers(ss)/working3X 80, reps 10,10,10


legs up on all bench work and on flat press did rest pause, went to
about failure rack wait 20 sec then go to failure again did 12mins incline
walk pre 12mins bike post

Routine A
Back

Week 1

T bar row/warm3X 25, 35, 45 working3X 90, 135, 180/90 reps 15,12,6/11

Palms up pulldowns(ss)/warm1X 90 working3X 150,  reps 11,10,11
Pulldowns wide(ss)/warm1X 90 working3X 150, reps 8,8,7

1arm DB row(ss)/working3X 90, reps 11,11,11
1arm rope pulldowns(ss)/working3X 20 reps 12,11,11


a little tired tonight but moved pretty good threw it all
did 12mins incline walk pre 12mins bike post

Bis & tri's

Week 4

BB curl/warm2X 65 working3X 95, 105, 115 reps 15,14,10
Seated skull crushers/warm2X 40, working3X 80x2, 90 reps 14,16,13

DB preacher curl/working3X 30, 35x2  reps 16,15,15
Rope ext/working3X 110, 120, 130 reps 16,16,16

Laying cable curl/working3X 75, 90, 105  reps 17,15,11
Underhand cable ext/working3X 110, 120, 130 reps 15,15,15



arms felt good tonight did 12mins incline walk pre 12mins bike post

Routine C

Quads & calfs

Week 4

Leg ext/warm2X 50, 80 working3X 160x2, 180 reps 15,15,13

Front squat machine(ss)/warm2X 180X2 working3X 320, 360, 400 reps 15,15,15
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,10

Leg ext(ss)/working3X 120, reps 16,15,15
Sissy squat/working3X body weight  reps 20,20,20

Seated calf raise/working3X 45/25 reps 22/13, 22/12, 22/11


legs where really feeling it tonight. did 12mins incline walk pre 12mins bike post

Routine C

Chest

Week 4

Flat bench(ss)/warm3X 45, 95, 135, 185 working4X 225x2, 230 reps 6,6,6,6
Neutral grip DB press(ss)/working4X  45, 50 reps 15,12,12,12

Slight in DB press(ss)/warm1X 45 working3X 80  reps 13,12,11
Flat bench with bands(ss)/warm1X 65  working3X 95, 100x2 reps 15,13,13

In cable fly(ss)/working3X 22.5, 25x2 reps 18,15,16
Machine neutral grip flat press(ss)/working3X 120 reps 12,12,12

changing up the rotation of my routines starting tonight felt good tonight
with the chest routine did 12mins incline walk pre 12mins bike post 

Routine C

Quads & calfs

Week 3

Leg ext/warm2X 50, 80 working3X 160, 180, 200 reps 15,14,15
Front squat machine(ss)/warm2X 180X2 working3X 320, 350, 370 reps 13,13,14
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,12

Leg ext(ss)/working3X 140, 120 reps 11,14,15
Sissy squat/working3X body weight  reps 20,20,20

Seated calf raise/working3X 45/25 reps 25/14, 25/11, 22/10



beat the legs up pretty good tonight did 12mins incline walk pre and 12mins bike post

Routine C
Shoulders

Week 3


High IN Shoulder press/warm3X 45, 65, 85 working4X 105x3, 105/65 reps 11,11,11,11/12
1arm cable lateral/warm1X 15 working3X 25x2, 25/15  reps 12,12,12/12
DB/plate front raises(ss)/working3X 35 reps 13,13,13
Behind head standing BB press(ss)/working3X 75  reps 12,12,12
Cable shrug(ss)/working3X 100  reps 12,12,12
Rear delt cable(ss)/working3X 25, reps 15,15,15


had a real good shoulder routine tonight did 10mins incline walk pre 10mins bike post

Routine C
Back

Week 3

Lat pulldown wide/warm2X 100, 110  working3X   170x2, 170/100 reps 12,12,11/12
Seated cable row/warm1X 90 working3X 150, reps 12,12,12
Pullovers(ss)/working3X 90 reps 13,12,12
DB bent over rows(ss)/working3X 55, reps 12,12,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 140 reps 15,15,15

felt pretty good tonight did 10mins incline walk pre 10mins bike post

Chest

Week 2

Flat bench(ss)/warm4X 45, 95, 135, 185 working3X 225x2, 225/135  reps 7,7,8/9
Neutral grip DB press(ss)/working3X 40, 50, 55/30 reps 20,15,12/13

Slight in DB press(ss)/warm1X 50 working3X 85, reps 9,8,7
Flat bench with bands(ss)/warm1X 75 working3X 115 reps 9,9,9

In cable fly(ss)/working3X 22.5, 25  reps 20,16,15
Machine neutral grip flat press(ss)/working3X 100 reps 15,16,15


did 10mins incline walk pre and 7mins bike post before they threw me out

4-20-12

Routine C

Quads & calfs

Week 1

Leg ext/warm2X 50, 90 working3X 200, 220x2 reps 12,12,
Front squat machine(ss)/warm2X 180X2 working3X 320, 350,  370 reps 13,13,13
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145   reps 12,12,12
Leg ext(ss)/working3X 160  reps 12,13,12
Sissy squat/working3X body weight  reps 20,18,15
Seated calf raise/working3X 45/25 reps 22/15, 21/14, 20/14


did 10mins incline walk pre

4-18-12

Routine C
Shoulders

Week 1


Shoulder press/warm3X 55, 75, 95 working4X 135, 140, 145, 150/85 reps 11,10,9,8/12
1arm cable lateral/warm1X 15 working3X 25X2, 25/15   reps 12,12,12/12
DB/plate front raises(ss)/working3X 40, 35 reps 10,13,13
Behind head standing BB press(ss)/working3X 65x2, 75 reps 13,13,12
Cable shrug(ss)/working3X 100, 110X2 reps 15,12,12
Rear delt cable(ss)/working3X 12.5, reps 15,14,14

did 10mins incline walk pre 10mins bike post

Hammies

Week 2

Seated leg cur/warm3X 40x2, 50 working3X 90x2, 100/60 reps 12,15,15/12
Laying 1 leg curl/working3X 50, 60, reps 15,13,12
Butt raise(ss)/working3X 50, 60, 70 reps 15,15,15
1 leg curl(ss)/working3X 20 reps 12,12,12
Lay leg curl/working3X 120, 130, 150 reps 12,12,12
Deads/warm2X 135, 225 working3X 315, 435, 455 reps 20,1,2
Calf rate on leg press/working3X 100/40x3 reps 25/12,25/12,25/10

12mins incline walk

4-16-12

Routine C
Back

Week 2

Lat pulldown wide/warm2X 100, 110 working3X 180, 190, 200/100. reps 12,11,9/11
Seated cable row/warm1X 100 working3X 190, 200, 220/100 reps 12,12,9/10
Pullovers(ss)/working3X 80, 90X2 reps 13,12,14
DB bent over rows(ss)/working3X 50, 60x2 reps 18,12,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 230, 230/140x2 reps 10,10/10,10/10

did 10 mins incline walk pre 10 mins bike post

Routine C

Chest

Week 1

Flat bench/warm4X 45, 95, 135, 185 working3X 225/135 reps 7/12, 6/12, 6/10
Slight in DB press(ss)/warm1X 50 working3X 100, 90x2 reps 6,8,9
Flat bench with bands(ss)/warm1X 95 working3X 115 reps 11,11,14
In cable fly(ss)/working3X 20, 35x2 reps 20,12,12
Machine neutral grip flat press(ss)/working3X 140, reps 15,15,15

felt a bit out of it on the flat so switched it up to the 3 sets with drops
chest warmed up and started to come alive after that and had a pretty
good routine, did 10mins incline walk pre and 10mins bike post

4-13-12

Routine C

Quads & calfs

Week 1

Leg ext/warm2X 90, 120 working3X 200, 220, 240 reps 12,12,12
Front squat machine(ss)/warm2X 180X2 working3X 270, 320, 360 reps 13,12,12
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,12
Leg ext(ss)/working3X 200, reps 12,11,11
Sissy squat/working3X body weight reps 20,15,14
Seated calf raise/working5X40X4, 40 reps25,25,25,25,25

woo! legs where feeling it tonight thats for sure! did 10mins incline walk pre
and 10mins bike post

Bis & tri's

Week 1

BB curl/warm2X 65, 75 working3X 95, 105, 115/65 reps 13,11,8/10
Seated skull crushers/warm2X 50, working3X 80, 90, 90/40 reps 16,14,14/12
DB preacher curl/working3X 30, 35X2 reps 15,15,15
Rope ext/working3X 100, 140, 160 reps 20,16,12
Laying cable curl/working2X 75, 90, 90/50 reps 15,12,12/12
Underhand cable ext/working3X 90, 110, 110/80 reps 16,15,14/13

felt real good tonight fun arm routine i put together got a nice pump going
and just enjoyed the routine did 10mins incline walk pre and 10mins bike post

Routine C
Shoulders

Week 1

Shoulder press/warm3X 45, 75, 105 working4X 135X2, 140, 140/75 reps 10,11,9,8/15
1arm cable lateral/warm1X 15 working3X 25X2, 25/15 reps 12,12,12/10
DB/plate front raises(ss)/working3X 40 reps 12,12,11
DB push press(ss)/working3X 45X2, 40 reps 12,11,12
Cable shrug(ss)/working3X 100, 110X2 reps 15,12,12
Rear delt cable(ss)/working3X 30, 35X2 reps 18,15,15

shoulders felt pretty solid tonight did 10mis incline walk before training
then 10mins bike post

4-10-12

Hammies

Week 1

Laying curl/warm3X 45X2, 60 working3X 105X2, 105/45 reps 13,12,12/10
1 leg curl(ss)/working3X 30 reps 12,12,12
Butt raise(ss)/working3X 130 reps 15,15,15
Deads/warm2X 135, 225 working3X 315, 405, 435, reps 5,3,3

did 12mins incline walk too

4-9-12

Back

Week 1

Lat pulldown wide/warm2X 100, 110 working3X 170, 180, 190/100 reps 13,12,10/11
Seated cable row/warm1X 100 working3X 180, 190, 210 reps 12,12,10
Pullovers(ss)/working3X 80, 90X2 reps 14,11,12
DB bent over rows(ss)/working3X 40, 50, 60 reps 18,15,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 180, 270, 320 reps 12,9,6

felt good moved everything smooth and clean did 12mins incline walk

Routine B
Chest

Week 4

Flat bench/warm4X 45, 95, 135, 185 working5X 225X3, 235, 245/155
reps 8,6,6,5,4/12
In DB(ss)/warm1X 40 working3X 80, 90X2 reps 12,8,8
Flat fly(ss)/warm1X 20 working3X 40 reps 12,13,10
Slight IN DB pullovers/working3X 80 reps 11,10,9
Un even push ups/working2X failure

did the flat bench in the power rack and set the stops at about
my usual stopping point and would drop down to them pause
then drive up. was a tough fun change, no using momentum or
getting any speed reps felt real good did 12mins incline walk too

Routine B
Quads & calfs

Week 4

Leg ext/warm2X 60, 90 working3X 200, reps 15,15,15
Leg press(ss)/warm2X 180, 270 working3X 380, 400, 400/90 reps 10,9,9/20
Squat(ss)/warm2X 45, 135 working3X 185, 225, 225/135 reps 11,10,10/10
Bar lung(ss)e/working3X 105, 115X2 reps 10,9,9
Alt 1leg ext(ss)/working3X 40, Reps 15,15,15
Deads/warm/2X 135, 225 working2X 315/225 Reps 15/10, 15/10
Donkey/working4X 300/100 reps 25/22, 22/20, 25/20, 20/15

wow legs where feeling it tonight did 10mins incline walk too

4-5-12

Bis & tri's

Week 4

Seated hammer curl/warm2X 20X2 working3X 45X2, 45/20 reps 10,10,10/12
Straight bar cable ext/warm2X 100, 120 working3X 160X2, 160/90 reps 15,14,13/14
Seated Close grip Ez bar curl/working3X 80 reps 15,16,16
Close grip press Ez curl bar/working3X 135 reps 15,12,12
1arm cable curl/working3X 30 reps 12,13,13
1arm overhead ext/working3X 30 reps 15,15,15

bit burnt out tonight did 12mins incline walk too

Routine B
Shoulders

Week 4

High In Shoulder press/warm3X 55, 85, working5X 115, 125, 135, 145, 145/105
reps 12,12,11,9,10/12
Seated DB side raises/warm1X 10 working3X 15X2, 20/10 reps 15,15,12/8
1arm front raise(ss)/warm1X 10 working3X 15, reps 12,12,12
Seated machine side raises(ss)/working3X 100, 120, reps 20,15,15
Rear delt cables/working3X 12,5 reps 20,20,20

Seated hammie curls/warm1X 40 working4X 70, 80, 90, 100 reps 20,20,20,20
Standing 1leg curl/working4X 15/10X3 reps 12/10, 12/10,
Stiff legs /working3X 135, 185, 205 reps 20,20,20

did 12mins max incline walk too

4-2-12

Routine B

Back
Week 4

Lat pulldown close/warm3X 110, 120, 130 working3X 210X2, 210/110 reps 8,10,8/10
Bent over row/warm2X 95, 135 working3X 185, 195X2 reps 12,12,12
Bench row(ss)/working3X 80, 105, 115 reps 15,13,10
Str arm pulldowns(ss)/working3X 20 reps 12,13,12
Seated 1arm row/working3X 60 reps 12,12,12

did 12mins max incline walk too

3-31-12

Routine B
Chest

Week 3

Flat bench/warm4X 45, 95, 135, 185 working5X 225, 245 reps 8,9,9,8,5
In DB(ss)/warm1X 40 working3X 80, 90X2 reps 12,8,9
Flat fly(ss)/warm1X 20 working3X 45, reps 12,11,10
DB pullovers/working3X 95, 100X2 reps 10,8,6
Un even push ups/working2X failure

did 12mins max incline walk too

3-30-12

Routine B
Quads & calfs

Week 3

Leg ext/warm2X 60, 90 working3X 220, 240, 260/100 reps 15,13,12/10
Leg press(ss)/warm2X 180, 230 working3X 410X2, 360 reps 8,7,10
Squat(ss)/warm2X 95 working3X 135, 155, 185 reps 15,12,12
Bar lung(ss)e/working3X 135, 115, 125 reps 6,10,8
Alt 1leg ext(ss)/working3X 30, 40, 50 Reps 15,20,20
Donkey/working4X 300/100 reps 25/22, 22/20, 25/20, 20

did 10mins max incline walk too

Bis & tri's

Week 2

Seated hammer curl/warm2X 20X2 working3X 45X2, 50/20 reps 12,12,8/11
Straight bar cable ext/warm2X 100, 120 working3X 160, 170, 170/90 reps 15,12,12/12
Seated Close grip Ez bar curl/working3X 90 reps 15,15,15
Close grip press Ez curl bar/working3X 135, 145X2 reps 15,12,11
1arm cable curl/working3X 40 reps 12,12,12
1arm overhead ext/working3X 40 reps 14,14,14

like usual super seted one bi with one tri exercise arms felt nice tonight
did 12mins max incline walk too

Routine B
Shoulders

Week 3

High In Shoulder press/warm3X 45, 75, 95 working5X 115, 120X2. 100X2
reps 11,10,9. 15,14
Seated DB side raises/warm1X 10 working3X 15X2, 20/10 reps 15,15,10/10
1arm cable front raise(ss)/warm1X 15 working3X 25, 30, 35 reps 12,12,10
Seated machine side raises(ss)/working3X 50 reps 12,12,11
Rear delt cables/working3X 30, 35X2 reps 20,20,20


Seated hammie curls/warm1X 20 working4X 40, 50, 60, 70 reps 20,20,20,20
Standing 1leg curl/working4X 20, reps 12,1213,13
Deads/warm2X 135, 225 working2X 315, 425 reps 22,5

did 3 sets of press in front 2 sets behind head, did some hammie work too
cuz i took off last night. did 10mins max incline walk too

Routine B

Back
Week 3

Lat pulldown close/warm3X 100X2, 120 working3X 200, 210, 220/120 reps 11,10,8/11
Bent over row/warm2X 95, 135 working3X 195, 205X2 reps 11,10,10
Bench row(ss)/working3X 70, 90, 110 reps 18,18,12
Str arm pulldowns(ss)/working3X 20 reps 15,13,12
Seated 1arm row/working3X 60 reps 12,12,12

real nice feel tonight more in rhythm tonight 12mins max incline walk too

Routine B
Shoulders

Week 2

Shoulder press/warm3X 45, 75, 95 working5X 125X3, 95, 115 reps 8,9,9. 15,13
Seated DB side raises/warm1X 10 working3X 15X2, 15/10 reps 15,15,13/10
1arm cable front raise(ss)/warm1X 15 working3X 25, 30 reps 12,12,12
Seated machine side raises(ss)/working3X 50 reps 12,12,11
Rear delt cables/working4X 20, 30, 35, reps 20,20,15,14

did first 3 sets of press in front did last 2 behind head shoulders felt great
did 12mins max incline

3-20-12

Hammies

Week 1

Laying curl/warm3X 30, 45, 60 working3X 105X2, 105/45 reps 13,14,13/9
1 leg curl(ss)/working4X 30X2, 35X2 reps 12,12,12,15
Butt raise or kinda hammie press(ss)/working4X 30X3 reps 15,15,15,15
Deads/warm2X 135, 225 working3X 315X2, 405 reps 15,15,10
Stiff leg deads/working1X 135, reps 15

was wiped out so stopped after one set stiff legs. did 12mins max incline

3-19-12


Routine B

Back
Week 2

Lat pulldown close/warm3X 110 working3X 200X2, 200/100 reps 8,9,9/10
Bent over row/warm2X 95, 135 working3X 195, 205, 215 reps 12,11,11
Bench row(ss)/working3X 90, 100, 115 reps 15,14,12
Str arm pulldowns(ss)/working3X 20 reps 14,12,11
Seated 1arm row/working3X 60X2 reps 12,12,12

another good back routine with a nice pump did 12mins max incline walk

Routine B
Chest

Week 1

Flat bench/warm4X 45, 95, 135, 185 working5X 225X4, 185/135 reps 7,7,8,7,10/12
In DB(ss)/warm1X 40 working3X 70, 75X2 reps 13,10,10
Flat fly(ss)/warm1X 20 working3X 40 reps 12,12,10
DB pullovers/working3X 80, 90, 95 reps 15,12,9
Un even push ups/working2X failure

legs up on bench for all chest work did a bit slower and more negatives on the flat bench,
especially on my 5th set did 12 mins high incline walk

3-16-12

Routine B
Quads & calfs

Week 1

Leg ext/warm2X 60, 90 working3X 200, 240, 260 reps 15,14,12
Leg press(ss)/warm3X 90, 180, 230 working3X 360, 450, 470 reps 14,9,8
Squat(ss)/warm2X 45, 95 working3X 135, 155, 165 reps 12,12,12
Bar lunge/working3X 95, 115, 135 reps 12,10,8
Hack squat(ss)/working2X 180, 100 reps 8,15
Sissy squat(ss)/working2X body reps 20,15
Donkey/working4X 300/100 reps 25/22, 22/20, 25/20, 20/20

nice killed leg run down did 12 mins stair climber too

Bis & tri's

Week 1

Seated hammer curl/warm2X 20X2 working3X 45X2, 50/20 reps 11,11,8/10
Straight bar cable ext/warm2X 100, 110 working3X 140, 160, 170/100 reps 16,14,10/12
Seated Close grip Ez bar curl/working3X 90 reps 13,14,13
Close grip press Ez curl bar/working3X 110, 125X2 reps 18,12,13
1arm cable curl/working3X 40 reps14,12,12
1arm overhead ext/working3X 40 reps 15,15,15

super seated one bi with one tri again and did 12 mins high incline walk

3-14-12

Routine B
Shoulders

Week 1

Shoulder press/warm3X 45, 75, 95 working4X 125, 135, 125, 125/85 reps 8,6,8,10/10
Seated DB side raises/warm1X 10 working3X 15X2, 20 reps 15,15,10
1arm cable front raise(ss)/warm1X 15 working3X 25, 30 reps 12,12,12
Seated machine side raises(ss)/working3X 60X2, 50 reps 12,11,12
Bent over DB rear raise/working4X 10, reps 15,15,15,15

shoulders felt great nice pump did 12mins stair climber

Hammies

Week 2

Laying curl/warm3X 45X2, 60 working4X 105X3, 120/75 reps 13,12,12,9/6
1 leg curl(ss)/working4X 20X2, 25X2 reps 12,12,12,13
Butt raise or kinda hammie press(ss)/working4X 15, 30X3 reps 15,15,15,15
Deads/warm2X 135, 225 working3X 315, 405, 455 reps 8,5,3
Standing calf raises/working3X 120 reps 25,22,20
Seated calf raise(ss)/working3X 30 reps 20,20,20

nice hammie routine with a few heavy dead lifts did 12mins
high incline walk too

Routine B

Back
Week 1

Lat pulldown close/warm3X 100, 110, 120 working3X 190, 200, 200/110 reps 10,8,8/11
Bent over row/warm2X 95, 135 working3X 185, 195, 205, 215 reps 12,12,12,12
Bench row(ss)/working3X 80, 90, 100 reps 13,15,15
Str arm pulldowns(ss)/working3X 20 reps 12,12,12
Seated 1arm row/working3X 50, 60X2 reps 12,12,12

finally getting back to getting a nice solid pump on back day did 12mins high incline
walk too

3-10-12

Routine A
Chest

week 4


Flat bench/warm4X45, 95, 135, 185 working5X 225X4, 275, 310 reps 8,8,8,8,1,1
Slight In DB press(ss) working3X 95 reps 8,9,8
Slight In DB fly(ss) working3X 45 reps 10,6,8
DB pullovers/working3X 80, 85, 90 reps 12,12,10
Alt DB incline/working4X 45 reps 12,12,12,12

did 12 mins high incline walk too

3-9-12

Routine A
Quads & calfs

Week 4

1 leg ext/warm2X 30 working3X 70, 80, 90 reps 15,15,
Hack squat(ss)/warm2X 90, 180, working3X 290, 310, 330 reps 12,12,11
Squat(ss)/warm2X 45, 95 working/3X 135, 145, 155 reps 12,13,13
Walking BD lunge/working3X 50 reps 10,10,10
Leg press/working2X 200, 210 reps 20,20
Leg ext/working2X 70, reps 15,15
Seated calf raises/working4X 40/25 reps 20/15, 20/15, 20/15, 15/10

another great feeling led routine did 12 mins step climber

Bis & Tris

Week 3

In DB curl/warm2X 20 working4X 45X3, 50/20 reps 11,11,11,6/11
V bar tri pushdown/warm2X 100 working4X 200X3, 200/120 reps 15,15,14,13/12
BB curls/working4X 95, reps 12,11,12,
Close grip bench/working4X 145 reps 12,11,12,
1arm cable preacher/working3X 30, 20, reps 10,10,10
1arm reverse ext/working3X 50X2, 40 reps 15,15,15

super set each bi and tri exercise nother killer arm pump did 12mins high
incline walk too

Routine A
Shoulders

Week 4


Shoulder press/warm3X 45, 65, 95 working4X 135, 140X2, 140/105
reps 9,7,8,8/8
1 arm cable Side raises up,downs/working3X20/25/30 reps5's.
BB front raise(ss)/warm1X 25 working3X 35 reps 12,12,12
front raises(ss)/working3X 10 reps 10,12,12
Rear delts/working3X 12.5, 15 reps 18,15,15
DB Shrug/warm1X 50 working3X 80, 70, 65 reps 10,12,12

shoulders felt real good tonight did 12mins on the stairs too

Hammies

Week 1

Laying curl/warm3X 45X2, 60 working4X 120, 105X2, 105/60 reps 9,12,12,11/8
1 leg curl(ss)/working4X 25X2, 30X2 reps 12,12,12,12
Butt raise thing(ss)/working4X 105, 120, 135, 150 reps 22,20,20,20
Deads/warm2X 135, 225 working3X 315X2, 405 reps 10,10,10
Standing calf raises/working3X 105/45 reps 25/25, 25/25, 22/20

nice hammie routine tonight liked the switch with hitting some deads
tonight and cut it to a bit lighter load but with one 400+ set to keep some
of that heavy weight power did 12 mins high incline walk too

3/3/12

Routine A
Chest

week 3


Flat bench/warm4X45, 95, 135, 205 working5X 265X2, 270X2, 275/175 reps 5,5,5,5,5/9
Slight In DB press(ss) working3X 95X2, 100 reps 11,9,7
Slight In DB fly(ss) working3X 45 reps 11,10,10
DB pullovers/working3X 90 reps 12,10,9
Alt DB decline/working3X 50 reps 15,12,12

chest felt great today good solid feel did 12 mins high incline walk

3/2/12

Routine A
Quads & calfs

Week 3

1 leg ext/warm2X 30 working3X 60, 70X2 reps 12,13,12
Hack squat(ss)/warm2X 140 working3X 270, 290, 310 reps 12,12,11
Squat(ss)/warm2X 45, 95 working/3X 135, 145, 155 reps 12,12,12
Walking BD lunge/working3X 50 reps 10,10,10
Leg press(ss)/working2X 180 reps 20,20
Leg ext(ss)/working2X 100 reps 13,12
Seated calf raises/working5X 40 reps 25,25,25,22,20\

legs felt great pumped but beat and still feeling like jelly from the work loved it

routine A

shoulders
week 1

Shoulder press/warm3X 45, 85X2 working4X 155X3, 135 reps6,6,8,8
BB front raise/warm1X 25 working3X 35, reps12,12,12
1 arm cable Side raises up,downs/working3X 20/25/30 reps5's.
Rear DB raises/working3X 10, reps20,20,20
DB Shrug/(ss)warm1X50 working3X 70, 75, 80 reps12,12,12
BB upright rows(ss)working3X 30 reps 20,20,20

shoulders felt great tonight worked on slight form variations
on a few of the exercises got a nice feel and squeeze with the slight
changes did 10mins incline walk too

Routine A
Back + hammies

Week 1

Deads/warm3X135, 225, 315 working2X405, 435/225 reps10,5/10
Lat pulldown palm up/warm2X110 working3X210X2, 210/110 reps10,9,10/10
T bar row/warm1X150 working3X245X2, 265 reps10,11,10
1 arm DB row(ss) working3X 100 reps12,12,12
1arm Rope pulldown(ss)working3X12 reps12,12,12
Laying leg curls/working4X140, 150X3 reps15,12,12,12
1 leg Seated leg curl/working3X40X2, 50 reps15,15,15

missed yesterday cuz i was sick so i came in tonight and did back with hammies
so i cut the dead work back to save some energy for the hammie work did 10mins
incline walk too

Routine C

Chest & tri's

Week 4
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X252.5 255, 257.5, 260, 262.5/165 reps5,5,5,5,5/11
Slight in DB press/warm1X45 working3X100, reps9,9,8
Floor bench press/warm1X135 working3X185 reps11,10,10
In fly/working3X50 reps13,12,9
Close press DB/warm2X 30 working3X40, reps12,12,12
Rev pressdown/warm1X100 working3X140, 150, 160 reps15,15,13
1arm rope/working3X40, 30 reps10,12,12

good strong chest routine tried to push it on the flat did 10mins incline walk too

2-10-12

Routine C

Quads & calfs

Week 4

Leg ext/warm3X100X2, 140 working3X220, 240, 260 reps13,13,12
Front squat/warms2X95, 135 working3X195, 210, 225/135 reps8,8,7/10
Sissy squat/working3X35, reps18,18,18
Squats/warm1X135 working3X245, 265, 295 reps12,12,12
Seated calf raise/working5X40X4, 40 reps25,25,25,25,25

legs felt great tonight deep burn did the leg ext with legs close together
so dropped weight back alittle did 10mins incline walk too

Routine C
Shoulders & tri's

Week 4
5 sets of 5

Shoulder press/warm3X45, 95, 115 working5X175X2, 180, 185, 190 reps5,6,6,5,5
1arm cable lateral/warm2X10, 15 working3X25, 30, 30/20 reps12,11,12/10
DB/plate front raises(ss)/working3X40 reps12,12,12
DB upright rows(ss)/working3X40 reps12,12,12
Overhead DB ext/warm2X50X2 working3X85X2, 85/50 reps12,11,10/12
Bent over cable kickbacks/working3X20, 25, 30 reps12,10,8

shoulders felt great tonight, did 10 mins incline walk too

Routine C
Back & bi's

Week 4


Sumo Deads/warm3X135, 225, 315 working5X435, 440X2, 445 reps5,5,5,5,5
Pull ups/working4X +35, failure
DB bent over row/warm1X25 working3X65X3 reps10,10,10
Pullover(ss)/working3X90, reps15,15,15
Seated row(ss)/working3X180, 190X2 reps12,12,12
DB curls/working3X35X2, 40 reps12,12,12
Machine preacher curl/working3X 100, 110, 110/50 reps12,12,12/10

felt pretty good tonight deads wiped me out again tonight but loved it did 10mins
incline walk too. and on a side note about your email i kinda figured you where
gonna compete sometime soon if you where keeping it so clean on that super bowl cheat
thats sweet joe feeling pretty pumped for it?

Routine C

Chest & tri's

Week 3
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X250, 252.5X2, 255, 260/155 reps5,5,6,5,5/11
Slight in DB press/warm1X45 working3X100X2, 110/45 reps10,9,5/10
Floor bench press/warm1X135 working3X185 reps8,9,8
In fly/working3X45, 50X2 reps14,11,11
Close press DB/warm2X25, 30 working3X40, reps12,12,12
Rev pressdown/warm1X80 working3X110, 140, 160 reps15,15,15
1arm rope/working3X40 reps12,12,12

felt real good today good power and pump threw out the routine. legs up
on the bench on all chest did 10mins incline walk too

Routine C

Quads & calfs

Week 3

Leg ext/warm3X90, 100, 140 working3X285, 305, 305/140 reps12,12,12/12
Front squat/warms2X95, 135 working3X195, 210, 225 reps8,8,7
Sissy squat/working3X35, reps15,15,15,18
Squats/warm1X135 working3X245, 265, 285 reps10,12,12
Seated calf raise/working5X40X4, 40/25 reps30,25,25,25,25/18

good solid routine tonight legs felt strong did 10mins incline walk too

Routine C
Shoulders & tri's

Week 3
5 sets of 5

Shoulder press/warm3X45, 95, 115 working5X175X4, 180/115 reps5,5,5,6,6/10
1arm cable lateral/warm2X10, 15 working3X30X2, 25, 25/15 reps12,12,12,12/12
DB/plate front raises(ss)/working3X40 reps12,12,12
DB upright rows(ss)/working3X40 reps12,12,12
Overhead DB ext/warm2X50X2 working3X85X2, 85/50 reps11,11,8/12
Bent over cable kickbacks/working3X20, 25, 30 reps12,10,8

another solid shoulder routine with a good pump did 10mins incline walk too

Hammies

Week 1

Laying leg curl/warm3X60, 75, 90 working4X120X3, 120/75 reps8,9,9,9/10
1 leg curl/working3X10, 15, 20 reps12,12,15
Stiff leg deads/working3X(ss)225, 275X2 reps15,15,10
DB stiff legs/working3X(ss)60, reps15,15,15
Standing calf raises/working4X90, 105, 120, 135/75 reps30,25,25,25/20

had a nice feel in the hammies tonight did 15mins incline walk too

Routine C
Back

Week 3


Sumo Deads/warm3X135, 225, 315 working5X425X2, 435, 440, 445 reps5,5,5,5,5
Pull ups/working4X +35, +45X3 failure
DB bent over row/warm1X25 working3X65X3 reps10,10,10
Pullover(ss)/working3X90, reps12,12,12
Seated row(ss)/working3X180, 190X2 reps12,12,12
DB curls/working3X30 reps12,12,12
Machine preacher curl/working3X 70, 90, 110 reps18,15,12

fleft pretty darn good tonight deads went up smooth and easy
did 10 mins incline walk too

1-28-12

Routine C

Chest & tri's

Week 2
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X250X4, 250/155 reps5,5,5,5,5/12
Slight in DB press/warm1X45 working3X95X2, 100/50 reps9,8,6/10
Flat bar chains/warm1X4ch working3X135+4ch reps10,9,9
In fly/working3X40, 45 reps15,12,11
Rev pressdown/warm1X55 working3X110, 130, 140 reps15,12,12
1arm rope/working3X35, reps12,12,12

chest had a great feel today shoulder was a little goofy but didnt effect
me much had to drop the DB close tri press ran out of time in the gym
did 10mins incline walk too

1-27-12

Routine C

Quads & calfs

Week 2

Leg ext/warm3X90, 120, 160 working3X285, 305X2 reps12,12,12
Front squat/warms2X95, 135 working3X185, 205, 225 reps8,8,5
DB Step ups/working3X70, reps10,11,12
Squats/warm1X135 working3X225, 245, 265 reps12,12,11
Seated calf raise/working5X40X4, 40/25 reps25,25,25,25,21/15

felt real good tonight with plenty of get up and go. did 10mins incline
walk too

1-25-12

Routine C
Shoulders & tri's

Week 2
5 sets of 5

Shoulder press/warm3X45, 90, 110 working5X170, 175X2, 180, 180/115 reps5,5,5,5,5/12
1arm cable lateral/warm2X10, 15 working3X30, reps12,12,12,12
DB/plate front raises(ss)/working3X40 reps12,12,12
DB upright rows(ss)/working3X40 reps12,12,12
Overhead DB ext/warm2X50X2 working3X80, 85, 85/50 reps12,11,11/12
Bent over cable kickbacks/working3X20, 25, 30 reps12,10,8

felt pretty solid tonight and moved threw the routine nicely did 10 mins incline walk too

Routine C
Back & hammies

Week 1


Sumo Deads/warm3X135, 225, 315 working5X415, 425X3, 435 reps5,5,5,5,6
Pull ups/working4X failure
DB bent over row/warm1X25 working3X60, 65, 65/30 reps12,10,10/11
Pullover(ss)/working3X90, reps11,12,12
Seated row(ss)/working3X180X2, 190 reps13,13,12
Stiff leg BD deads/warm1X50 working3X90, 95, 110 reps12,12,8
Laying leg curl/warm1X90 working3X170, reps10,10,10
Standing 1leg curls/working2X30, 25 reps10,12

deads wiped me out a bit tonight, pushed threw the rest of the routine
with some pretty good power but was a bit out of it, thinking about taking
the hammies out and doing them on Tues, so i have some more juice in the
tank to put some more hurting on them,

Routine C

Chest & tri's

Week 1
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X245X2, 247.5, 250, 255/155 reps5,5,5,5,5/12
Slight in DB press/warm1X45 working3X95, 100, 100/45 reps9,8,6/10
Flat bar chains/warm1X95+2ch working3X165+4ch reps9,7,6
In fly/working3X45 reps10,9,9
Close press DB/warm2X30, 35 working3X55, reps12,11,11
Rev pressdown/warm1X55 working3X95, 110, 130 reps15,15,15
1arm rope/working3X35, reps12,12,12

chest felt pretty good tonight nice pump but the flat bench wiped me out a
little bit tonight legs up on bench for all chest, 10 mins incline walk too

1-20-12

Routine C

Quads & calfs

Week 1

Leg ext/warm2X70, 120 working3X260, 285, 305 reps13,12,12
Front squat/warms2X95, 135 working3X175, 195, 205 reps9,8,7
DB Step ups/working3X70, reps10,11,11
Squats/warm1X135 working3X205, 225, 245 reps12,12,12
Seated calf raise/working5X40 reps25,25,25,25,25

legs pumped up quick and felt good all night did 10 mins incline walk too

Routine C
Shoulders & tri's

Week 1
5 sets of 5

Shoulder press/warm3X45, 95 110 working5X170X3, 175, 175/110 reps5,5,6,5,5/12
1arm cable lateral/warm2X10, 15 working3X25, 30, 35 reps15,12,11
DB/plate front raises(ss)/working3X40 reps12,12,12
DB upright rows(ss)/working3X40 reps12,12,12
Overhead DB ext/warm2X50X2 working3X75, 80, 85/50 reps13,10,10/12
Bent over cable kickbacks/working3X20, 25, 30 reps12,10,8

lost a little mustard on my press this week but had a nice routine and good pump
did 10mins incline walk too

Routine C
Back & hammies

Week 1
5 sets of 5


Sumo Deads/warm3X135, 225, 315 working5X405, 415, 425, 430X2 reps8,5,5,5,5
Pull ups/working4X failure
DB bent over row/warm1X25 working3X50, 60, 65/30 reps15, 12,10/12
Pullover(ss)/working3X80, 90, 100 reps15,14,11
Seated row(ss)/working3X180, 190X2 reps12,12,12
Stiff leg BD deads/warm1X50 working3X80, 100X2 reps12,12,14


hammies where pretty sore tonight so cut the hammie work back some
did 10mins incline walk too

Routine B
Chest & tri's

Week 4
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X240X2, 245, 250, 255/155 reps5,5,5,6,5/13
In DB press/warm1X45 working3X95, 100, 100/45 reps10,7,7/10
Flat fly/warm1X25 working3X50X2, 50/25 reps12,12,10/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X70 working3X110, 120, 120/70 reps16,12,12/12
Laying bar ext/working2X 50 reps12,12

felt really pretty great tonight five sets of five went up smooth and without
a struggle. nice pump did 10mins incline walk too

Routine B
Quads & calfs

Week 4
5 sets of 5

Leg press/warm3X sled, 90, 230 working5X470X2, 480X2, 490/180 reps5,6,6,6,6/12
Bar lunge/warm1X85 working3X155, 175, 180 reps8,8,8
Alt 1Leg Ext/working3X100, 90, 90/40 reps10,12,12/15
Squat/warm1X135 working3X 205, 225X2 reps12,12,12
Donkey raises/working5X320, 400X4 reps25,20,20,20,20/20/15

legs where a bit sore tonight guess still from back routine on monday,
but they responded well and felt good did 10mins incline walk too

1-11-12

Routine B
Shoulders & bi's

Week 4
5 sets of 5 training

Shoulder press/warm3X45, 85, 105 working5X160, 165, 170, 175, 180/115 reps5,6,6,6,6/13
1arm Side laterals/warm2X20, 25 working4X45X3, 45/20 reps10,10,10,10/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 65 working4X105X2, 95, 95/65 reps8,7,8,8/12
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

really felt pretty good tonight did 10mins incline walk too

Routine B
Back & Hammies

Week 4
Doing 5 sets of 5

Deads/warms/3X135, 225, 315, 365 working5X420X4, 425 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230, 240, 240/120 reps10,7,6/12
Bent over row/warm1X135 working3X185, 215, 225 reps12,9,8
Bench row(ss)working3X70 reps12,12,11
Str arm pulldown(ss)working3X26 reps12,12,12
Seated Leg curl/warm2X60,80 working3X120 reps14,14,14
Stiff leg deads/working4X225, 275, 295X2 reps12,12,12,9
DB split squat/working2X40 reps12,12

felt pretty good tonight everything moved clean and smooth
did 10mins incline walk too

Routine B
Chest & tri's

Week 3
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X235X2, 240, 242.5, 245/155 reps5,5,5,5,6/12
In DB press/warm1X45 working3X90, 100, 100/45 reps8,8,7/12
Flat fly/warm1X25 working3X50X2, 50/25 reps12,12,10/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X70 working3X100, 110/65 reps15,13,13/12
Laying bar ext/working2X 50 reps12,12

felt really good tonight had lots of energy and a killer pump legs up
on the bench for all the chest work did 10mins incline walk too

Routine B
Quads & calfs

Week 3
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X470X4, 470/200 reps5,5,6,6,6/15
Bar lunge/warm1X85 working3X135, 165, 175 reps8,8,8
Alt 1Leg Ext/working3X120X2, 120/60 reps12,12,12/12
Squat/warm1X135 working3X185, 205, 225 reps12,12,12
Donkey raises/working5X320, 400X2, 400/200/80 reps25,20,20,20,20/20/15

legs felt real good tonight pushed hard threw the whole routine
did 10mins incline walk too

Routine B
Shoulders & bi's

Week 3
5 sets of 5 training

Shoulder press/warm3X45, 95X2 working5X160X3, 165, 165/95 reps5,5,5,5,7/18
1arm Side laterals/warm2X25 working4X50X3, 50/25 reps10,10,10,9/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 65 working4X120, 120+2chX3 reps9,6,6,6
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

felt pretty good tonight did 10mins incline walk too

Routine B
Back & Hammies

Week 3
Doing 5 sets of 5

Deads/warms/3X135, 225, 315, 365 working5X415X3, 420X2 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps8,8,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,11,9
Bench row(ss)working3X70 reps12,12,12
Str arm pulldown(ss)working3X 26 reps13,13,13
Seated Leg curl/warm2X60,80 working3X160, 180, 200 reps12,12,8
Stiff leg deads/working4X225, 275, 295, 305 reps12,12,10,8
DB split squat/working2X40 reps12,12

felt a little off at first tonight all this damn holiday food and partys screwy sleeping hrs
and just being kinda off the ball all week felt like it all hit me on my first few sets.
but i started to get focused and a bit more dialed in about half way to 3/4 of the way
threw the deads, then seamed to pull pretty good threw the rest of the routine did
10min incline walk too