Routine C
Back and hammies

Pull ups/working4X failure
Bent over row/warms2X95 working4X185,215,215,225 reps10,8,10,8
Rope pulldown/warms1X40 working3X80,85,85 reps12,
Straight arm pulldown/working3X65,75,85 reps16,16,
Stiff leg deads bar/working3X175 reps12,12,10
Db leg curl/warms2X20 working3X40,50reps20,17,15

once i got threw the pullups felt pretty good and started
to feel alive, worked threw everything else well had a nice
pump and feel in my back. did 30 mins high intensity cardio
as well

lets go phills!!!!

Routine C
Chest and tris

Flat Db press/warms3X50 working3X80,85,90 reps9,9,7
In Db press/warms2X40 working2X75,80 reps11,9
Flat bar chains/warms1X135 working2X185,205 reps10,9
In fly/working2X35 reps12,13
Close press/warms2X80 working3X 120,130 reps11,9,9
Rev pressdown/warms1X50 working3X100 reps12
1arm rope press/working4X20,25,30,30 reps12

felt pretty good once i got into the gym and started to
move, lifted a bit more or more reps in everything and had
a nice feel good pump chest liked the work tonight. did 20
mins incline walk too

Routine C
Quads and calfs

Leg press/warms3X330 working4X600,600,625,650 reps10
Squat/warms2X100 working3X330,350,360 reps8
Leg ext/working3X260 reps10
Walking lunge/working3X50 reps10
Calf high reps/working5X220,310,355,380,405 reps30

walked in the gym a little sluggish, but once got going
felt good got a nice pump and soreness in my quads, pushed a
bit higher numbers witch was nice to see. did standing calf
raises. did 20 mins incline walk as well

did my 30 mins of high intensity cardio on the bike
tonight and did a little bit of forearms too

Routine C
Shoulders and bis

Db press/warms3X40 working3X60,60,70 reps9,9,8
1 arm cable lateral/warms2X10 working2X25,35 reps12
Seated rear delts/warms1X working2X20,25 reps15
Upright row/warms1X65 working2X85,90 reps12
Hammer curls/warms2X25 working3X50 reps6
Close curl/warms1X60 working3X85,90,100 reps12,12,11
1 arm cable curl/working3X40 reps12

had a very nice workout tonight got a solid pump
and the shoulders and bis felt great! really enjoying
the new routine C! did 20 mins of incline walk too

Routine C
Back and hammies

Pull ups/working4X failure
Bent over row/warms2X95 working3X155,185,215 reps9,6
Rope pulldown/warms1X40 working3X70,80,85,reps10
Straight arm pulldown/working3X60,60,70 reps12
Stiff leg deads bar/working3X125,145,175 reps12,12,10
Db leg curl/warms2X10 working3X20,30,40 reps15,15,15

good solid night training tonight. got a nice feel in my back
and enjoyed this routine. liking the Db leg curls but was a bit tough
holding the Db in my feet especially once i got to the 40 lbs
would have liked to go heavier but weight would slip threw my feet
got any tricks for that prob for next time? did 30 mins high intensity
cardio on bike tonight too    

Routine C
Chest and tris

Flat Db press/warms3X50 working3X80,85,reps8,8,7
In Db press/warms2X50 working2X70 reps10,
Flat bar chains/warms1X135 working2X175,205 reps12,8
In fly/working2X30,40 reps16,11
Close press/warms2X80 working3X 110,110,130 reps10
Rev pressdown/warms1X50 working3X85,95,100 reps10-12
1arm rope press/working4X20 reps12

felt solid tonight chest and tris pumped up nicely
really got a good feel in my chest with this routine
looking forward to hitting three more times