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