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