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