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