Hammies Week 4 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 14,14,13 Laying leg curls/working3X 100, 110x2  reps 11,12,14 Standing 1 leg curl/working3X 10 reps 12,12,12 Abductor machine/working3X 90, 100x2 reps 12,10,11 Adductor machine/working3X 90, 100x2 reps 12,10,11 Stiff leg deads/warm2X 75 working2X 95 reps 15,15 Seated calf machine/working3X 90/60  reps 20/20, 20/20, 20/22 did 15mins bike post

Routine B Shoulders Week 4 Shoulder press/warm3X 45, 75x2 working4X 120, 130, 140, 145 reps 11,11,10,10 side laterals/working4X 20x3, 20/10 reps 12,12,10,10/10 Bent over front raise to rear raise/working3X 8 reps 10,10,10 BB shrugs/working3X 155 reps 15,15,12 Machine side laterals/working3X 40, reps 15,15,15 Cable front raises/working3X 25 reps 12,12,12 Did 12mins elliptical pre 15mins bike post

Bi's & tri's Week 3 Seated BB curl/warm2X 45,65 working3X 85 reps 12,15,15 Close grip BB/warm2X 45, 65 working3X 115, 135  reps 20,15,15 1 arm preacher curl machine/working3X 30 reps  15,15,15 1arm overhead ext machine/working3X 40 reps 15,15,15 Rope curl/working3X 60, reps 20,20,20 Rope ext/working3X 80, reps 20,20,20 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  

Routine B Quads & calfs Week 4 Leg ext/warm3X 40, 50, 70, working3X 180, 220, 220/50  reps 16,12,12/12 Leg press/warm2X 90  working3X 180, reps 20,20,20 Squat/warm2X 95, 135 working3X 225, reps 10,10,11 1 Leg ext/working3X 35, 45, 55 reps 15,15,15 Split squat/working3X 70 reps 12,12,12 Donkeys/working3X 200/100 reps 20/20, 20/20, 20/20 Did 12mins pre on elliptical and 15mins post bike

Routine B  Chest  Week 4 In BB press/warm4X 45x2, 115x2 working4X 175, 185, 190, 190/115 reps 10,9,8,8/12 Slight Incline Machine press/warm1X 40 working3X 140, 160, 180 reps 18,18,14 Flat Machine fly/warm1X 50 working3X 100, 110x2 reps 18,13,12 Un even push ups/working2X reps failure  Decline DB pullovers/working3X 70 reps 12,12,13 Cardio sets. 1, 1, 1 , 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine B  Back Week 4 Lat pull down close/warm2X 80, 90 working3X 160, 170, 180/80 reps 12,11,9/11 Lat pull down wide underhand/warm2X 80, 90 working3X 140x2, 140/80 reps 12,11,11/12 Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,11 Bench row/warm1X 20 working3X 40  reps 12,12,12 Deads/working3X 205, 315, 405 reps 10, 5, 3 Str arm pull down/working3X 40 reps 12,12,12 Seated rope row/working3X 50 reps 15,15,15 Did the pulldowns without any leg hold down. Did the deads as an up set pretty much only rest was when changing the weight.  Did 12mins walk pre and my sets of intervals post  Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hammies Week 3 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 15,15,15 Stiff leg deads/warm2X 115, 165 working2X 215, 215/165/115 reps 14,14/12/12 Standing 1 leg curl(ss)/working3X 10 reps 13,15,14 Seated 1 leg curl/working3X 20 reps 15,15,15 Seated calf machine/working2X 90 reps  Donkeys/working2X 220 reps  Did 12mins bike pre and 10 post

Routine B Shoulders Week 3 Shoulder press/warm3X 45, 75x2 working4X 110x3, 110/50 reps 13,15,15,15/15 side laterals/working4X 20x3, 20/10 reps 11,11,11,10/12  Bent over front raise to rear raise/working3X 10, 12x2 reps 10,8 BB shrugs/working3X 155 reps 15,12, Seated cable curl/warm2X 45,65 working3X 85, 95, 100/60 reps 20,20,20/20 Tri pushdown V bar/warm2X 70, 80 working3X 120x2, 120/70 reps 20,20,20/20 Preacher machine/working3X 50, 60x2 reps 20,18,15 Over head cable ext/working3X 50 reps 20,16,15 Did 10mins incline walk pre did the intervals post.   Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine B Quads & calfs Week 3 Leg ext/warm3X 40, 60, 70 working3X 180, 200, 220/30 reps 15, 15, 13/25 Leg press/warm2X 90  working3X 180, reps 20,22,23 Squat/warm2X 95, 135 working3X 225, reps 10,10,10 1 Leg ext/working3X 30 reps 15,13,12 Split squat/working3X 70 reps 15,15,13 Donkeys/working5X 200  reps 25,20,20,20 Did 12mins incline walk pre and 10 mins elliptical post. 

Routine B  Chest  Week 3 In BB press/warm4X 45, 75  105, 135 working4X 165, reps 12/6, 10/5, 11/5, 10/5 Slight Incline Machine press/warm1X 40 working3X 80, 100, 120 reps 20, 20, 15 Flat Machine fly/warm1X 25 working3X 90, 110x2 reps 20, 18, 16 Un even push ups/working2X reps failure  Decline DB pullovers/working3X 70 reps 14,14,14 IN press did rest pauses legs up on all press work did 12mins incline walk pre and intervals post on elliptical   Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

6-18-12 Routine B Back Week 3 Lat pull down close/warm2X 80, 90 working3X 160, 170x2 reps 14,12,12 Lat pull down wide underhand/warm2X 80, 90 working3X 160, 150x2 reps 11,10,10 Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 14,14,12 Bench row/warm1X 20 working3X 40  reps 12,12,12 Deads/working3X 205, 315, 405 reps 10, 5, 3 Str arm pull down/working3X 50 reps 12,12,12 Seated rope row/working3X 60  reps 15,15,15 Did the pulldowns without any leg hold down. Did the deads as an up set pretty much only rest was when changing the weight.  Did 12mins incline walk pre and my 10 sets of intervals post Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

6-16-12

Hammies

Week 2

Seated leg cur/warm3X 30, 40, 50 working3X 80, 90, 100 reps 15,15,15

Stiff leg deads/warm2X 115, 165 working2X 205, 255/165/115 reps 15, 12/8/10

Standing 1 leg curl(ss)/working3X 10 reps 12,12,12
Seated 1 leg curl/working3X 30 reps 12,12,12


Seated calf machine/working2X 90 reps 25,25
Donkeys/working2X 220 reps 25,20

Did 12mins bike pre and 10 post

6-15-12

Routine B
Shoulders

Week 2

Shoulder press/warm3X 45, 75x2 working4X 115, reps 13/6, 12/6, 12/6, 12/6

1arm side laterals/working3X 20, reps 12,12,12
Rear DB raises/working3X 10 reps 15, 15,15

BB shrugs/working3X 155 reps 15,15,15
Palms facing Standing BB press/working3X 65 reps 18,17,17

Did rest pauses on shoulder press did 10mins incline walk pre
and 20 mins bike post with 5 interval sets mixed in

6-14-12

Bi's & tri's

Week 2

Seated BB curl/warm2X 45,65 working3X 95x2, 95/45 reps 13,13,12/12
Tri pushdown V bar/warm2X 80, 90 working3X 160x2, 160/80 reps 13,13,12/13

In curl/working3X 35 reps 13,12,12
Skull crushers/working3X 70 reps 12,12,14

Rope curl/working3X 60, reps 20,20,20
Rope ext/working3X 80, reps 20,20,20

did 12mins incline walk pre
Cardio interval sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  on elliptical

Routine B
Quads & calfs

Week 2

Leg ext/warm3X 50, 60, 70 working3X 180, 200, 220 reps 15,15,15

Leg press/warm2X 90  working3X 180, reps 20,20,20
Squat/warm2X 95, 135 working3X 225, reps 10,10,10

1 Leg ext/working3X 40 reps 15,15,15
Split squat/working3X 70 reps 12,15,15

Donkeys/working5X 200, 220x4 reps 30,25,25,25,15

did 12mins incline walk pre

6-12-12

Routine B
Chest

Week 2

In BB press/warm4X 45, 95, 135x2  working4X 165, reps 10/5, 11/6, 11/6, 10/7

Slight Incline DB press/warm1X 45 working3X 80 reps 11,11,11
Flat DB fly/warm1X 25 working3X 35  reps 13,11,11

Un even push ups/working2X reps failure
Decline DB pullovers/working3X 70 reps 14,14,14

IN press did rest pauses legs up on all press work, did 10mins incline walk pre
did 10 intervals on bike post

6-11-12

Routine B
Back

Week 2

Lat pull down close/warm2X 80, 90 working3X 150, 160, 170  reps 15,15,12
Lat pull down wide underhand/warm2X 80, 90 working3X 130, 140x2 reps 15,13,10

Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,10
Bench row/warm1X 20 working3X 30  reps 15,15,15

Str arm pull down/working3X 50 reps 12,12,12
Seated rope row/working3X 60  reps 16,15,16


Did the pulldowns without any leg hold down did 10mins incline walk pre
did 10 intervals on bike post

Routine B
Shoulders

Week 1

Shoulder press/warm3X 45, 65, 85 working4X 115, reps 13/4, 12/5, 12/5, 12/6

1arm side laterals/working3X 20, reps 12,12,11
Rear DB raises/working3X 10 reps 12,12,11

BB shrugs/working3X 135, 155x2 reps 15,15,15
Palms facing Standing BB press/working3X 45, 65x2 reps 20,16,15



did 20mins bike pre 15 mins bike post

Routine A
Shoulders

Week 4

Shoulder press/warm3X 45, 65, 85 working4X 115, 125x3 reps 12/8, 11/7, 10/6, 10/6

BB front raise(ss)/warm1X 20 working3X 30 reps 14,12,12
DB shoulder press front(ss)/warm1X 20 working3X 30  reps 8,8,8

Side lateral up/downs/working3X 15, 20, 25 reps 5's

DB shrugs/warm1X 40 working3X 70  reps 12,12,12

On the press did in front first then rest pause and did behind head.
did 10mins incline walk pre 20mins bike post