Routine C
Quads and calfs

Leg press/warms3X330,420 working4X600 reps10
Squat/warms2X working3X330,330,350 reps8
Leg ext/working3X220,260,260 reps10
Walking lunge/working3X45 reps10,10,12
Calf high reps/working5X340,340,320,320,300 reps30

felt pretty solid legs where pumped and swollen up
after just the warm up sets on the press. had a good
workout. did 20 mins incline walk. and also did my high
intensity cardio on the bike last night

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X40 reps10
Db press/warms2X40 working2X60,70 reps10,8
Cable upright row/warms1X70 working4X130,140,150,150 reps12
Cable front raise/working3X25 reps12
Incline Db curl/warms2X20 working3X45 reps7
Cable curls/warms1X65 working3X130 reps12
1arm preacher curl/working3X25 reps12

drained tonight, put up little better numbers but didnt
feel much of a pump just felt flat tonight. did 20 mins
incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90 working3X200,220,250 reps10,10,8
T bar row/warms2X150 working3X245,255,265 reps10,10,12
Db deads/warms2X80 working2X130 reps15
Close row/working3X140 reps12
Good mornings/working3X85,85,105 reps12,12,15
Glute ham/working3X10 failure

had a good night tonight moved a little more weight
and had a nice pump. walked into the gym tired tonight
but still had a solid workout. did 20 mins incline walk
too
   

Routine B
Chest and tris

Slight In bar press/warms3X135 working3X215 reps8,8,7
In Db/warms2X50 working2X80 reps9
Flat fly/warms1X25 working3X45 reps15,13,13
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X45 working2X65 reps12
Tri press/working3X110,150 reps15

felt good tonight hit the chest hard, and it responded
with a nice swollen pump. did 20 mins incline walk too
 

Routine B
Quads and calfs

Squat/warms3X100 working4X300,330,360,390 reps8
Hack squat/warms2X100 working2X250,300 reps12
Sissy squat/working4X body weight reps20,16,16,18
Bar lunge/working3X105 reps12
Donkey/working5X400 reps20

felt drained today, and tired when i walked into the gym.
but forced my self to put up bigger numbers any way.
glad and sad to be done with sissy squats for a little,
they killed me yet again!! think this was my most painful
and intense leg workout so far. like usual did all squats
in smith machine except the sissys, did them on hack squat
machine. did 2o mins incline walk, and also forgot to post
yesterday did my 30 mins high intensity cardio on bike.
 

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X40 reps9
Db press/warms2X40 working2X60,70 reps9,8
Cable upright row/warms1X75 working4X120,130,140,150 reps12
Cable front raise/working3X20 reps12
Incline Db curl/warms2X20 working3X50,45 reps5,6,6
Cable curls/warms1X65 working3X130 reps12
1arm preacher curl/working3X25 reps12

shoulders felt good tonight had a nice workout
bis where a bit tired from back yesterday but got a
nice pump out of them. did 20 mins incline walk too

Routine B
Back and hammies

Lat pulldown palm up/warms3X90 working3X190,200,210 reps9
T bar row/warms2X115 working3X220,255,280 reps10
Db deads/warms2X75 working2X130 reps15
Close row/working3X140 reps12
Good mornings/working3X85,105,115 reps12
Glute ham/working3X10 failure

felt good tonight had a nice solid workout