Routine B
Chest and tris

Slight In bar press/warms3X135 working3X215 reps8,7,6
In Db/warms2X50 working2X80 reps8,9
Flat fly/warms1X20 working3X40,45,45 reps15,13,13
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X40 working2X60,70 reps12
Tri press/working3X100,110 reps12


chest blew up today felt good nice and swollen. bad shoulder flared
up a little towards the end of the workout but all in all had a great
one tonight

Routine B
Quads and calfs

Squat/warms3X100 working4X280,330,350,370 reps8
Hack squat/warms2X100 working2X220,280 reps10
Sissy squat/working4X body weight reps20,15,15,16
Bar lunge/working3X85 reps12
Donkey/working5X400 reps20

started off feeling a little sore in the quads from that bike work
yesterday, but once i got moving felt solid and strong came in
tonight thinking i could get a little weight on them sissy squats,
yeah totally not happening! man them bad boys killed me again!
i cant get over it love them and hate them too haha. again all
the squats done in smith rack, and sissys done in hack squat machine
did 2o mins incline walk too

did my 30 mins high intensity cardio on the bike tonight and did a
few little things for my forearms

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X35,35,40 reps8
Db press/warms2X40 working2X60,70 reps8
Cable upright row/warms1X65 working4X100,120,130,140 reps12
Cable front raise/working3X20,25,25 reps12
Incline Db curl/warms2X20 working3X40,50,50 reps10,6,6
Cable curls/warms1X65 working3X130,150,150 reps12,12,10
1arm preacher curl/working2X30,40 reps12

Felt good tonight had a nice solid workout shoulders blew up and
looked good. Did 20 mins incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90,100 working3X190,200,210 reps8
T bar row/warms2X90 working3X160,220,reps8
Db deads/warms2X70 working2X130 reps13
Close row/working3X140 reps12
Good mornings/working3X55,85,115 reps12
Glute ham/working3X15 failure

Felt good tonight and had a nice strong workout. Them Db deads sucked
the life out of me so that's was nice. Did 25 mins incline walk before
they kicked me out to close.

Routine B
Chest and tris

Slight In bar press/warms3X135 working3X205,205,215 reps8
In Db/warms2X50 working2X80 reps8,9
Flat fly/warms1X20 working3X35,35,40 reps15
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X40 working2X55,60 reps12
Tri press/working3X100,110reps10-12

Felt solid tonight got a nice pump and a good feel in my chest.
Switched out the lying tri extensions for tri press, cuz I did
the lying Tri extensions in routine A  by accident, got the
two mixed up. Did some abs too

Routine B
Quads and calfs

Squat/warms3X100 working4X280,330,350 reps8
Hack squat/warms2X100 working2X200,260 reps10
Sissy squat/working4X body weight reps15
Bar lunge/working3X55,65,75 reps12
Donkey/working5X400,445 reps20

did donkeys first. did everything but the sissy'S in smith machine
sissy's done on hack squat machine, they kicked my ass again tonight!!
my legs where so pumped and swollen after the hack squats!
loving this routine! killing my legs. i am falling out of the
hack squat machine to the floor after every set of sissy's FANTASTIC!