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