Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X255,265,275/225 reps8,5,4/5
Slight In Db press/warms1X45 working3X90,95,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps15
Cable curls/warms2X75 working2X175,175 reps9,9
Rope pressdown/warms2X70,80 working2X130,130/75 reps10,10/11
Hammer curl(ss)/working3X45, reps12,
Dips(ss)/working3X failure

pretty solid workout tonight a little sluggish on the flat
bar press but got in the groove after that did 10 mins
incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X305x3 reps12
Squat/warms3X135 working3X275,300,320/225 reps12,15,10/12
Leg curl/warms2X100 working3X200,225/140 reps9,7/12
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X20 working3X25 reps20,15,15

the free weight squats felt great today and held nice form
had some pretty good power, felt like i was walking around with
bricks on my legs after i got done that drop set. did one legged
calf raises and did 10 mins incline walk

1-7-11
Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X280,280,300/150 reps7,8,5/10
T bar row/warms2X150, working2X,255,290/150 reps10,10/15
Db deads/warms1X60 working2X130 reps20,14
Db press/warms/2X40 working2X75,80/45 reps8,7/8
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X245,255,265/185
reps7,6,5/7
Slight In Db press/warms1X40 working3X90,95,95 reps10,9,8
In Db fly/warms1X20 working2X30,35 reps15,15
Cable curls/warms2X75 working2X150,175 reps12,10
Rope pressdown/warms2X70,80 working2X120,120/70 reps10,12/12
Hammer curl(ss)/working3X50 reps12,12,10
Dips(ss)/working3X failure

enjoyed the fresh start with Routine A, had legs up
on flat press, did 10 mins incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X305x3 reps12
Squat/warms3X135 working3X225,255,275/185 reps10,10,10/12
Leg curl/warms2X70 working3X150,180,200/120 reps12,9,9/12
Bar lunges/warms1X96 working2X125,135 reps10
Calf raise/warms2X120,140 working3X240,280,300/120 reps25,20,20/20

felt pretty good tonight, trying to get back into
doing squats out of the smith rack, got to doing the
front squats out of the rack and i liked it.
so squat numbers are suffering a bit tonight, working
on getting my form and feel down for them, i tend to
start leaning forward alot and feel as if my lower back is
doing part of the lifting as i start to put more weight on
thats one of the reasons ive done them on the smith rack
for a while now. did laying leg curls

Routine C
Back & shoulders

Pullups/working4X failure
Seated cable row/warms2X90 working3X,D190,210,210/120
reps12,10,8/11
1 arm DB row/warms1X60 working2X100,100/60 reps12,12/12
DB stand press/warms2X35 working3X,D60,65,70/35 reps10,9,8/12
Side ups/working3X20x2,15/7 reps12,12,12/15

pretty solid workout mind wasn't totally there
but moved threw it and stayed strong did 10 mins incline
walk too

12-31-10

Routine C
Chest & arms

Flat DB press/warms3X60 working3X100,100,100/60 reps8,8,8/6
In DB press/warms1X50 working3X90,90,95/50 reps9,10,8/8
Flat DB fly/working3X40 reps12,12,12
In DB curl/warms2X25 working2X,D50,50/25 reps8,6/12
Bar ext or close press/warm2X45 working2X,D80,80/55 reps12,12/11
Con curl(ss)/working3X35 reps12
DB KB(ss)/working3X15 reps12

felt pretty solid and had a nice workout with a good pump
did flat pres legs up and did 10 mins incline walk too