Routine A(new)
Chest and arms

Flat bench/warm4X135x2,155,185 working4X225+2ch,230+2chx2,

235+2ch reps9,7,6,7
In DB press/warm1X45 working3X90+ch reps8,7,5
Flat DB fly/warm1X25 working3X40+ch reps12,12,12
Bar curl/warm1X65 working3X105+2chX2,105+2ch/65+2ch reps7,7,7
Tri press/warm1X75 working3X125+2ch reps11,11,11
1 arm cable curl(ss)/working3X80 reps9,9,8
Underhand cable tri ext(ss)/working3X130 reps12,12,12

felt pretty solid tonight feel off a little bit on the IN DB press cuz no one
to spot, did 10 mins incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X200+2ch,210+2ch,220+

2ch reps9,8,7
DB bench row/warm1X45 working3X80+2ch reps10,10,10
DB pullover/warm1X45 working3X95 reps12,12,12
One arm side lateral/warm1X25 working3X40+ch,40+2chX2 reps12,10,10
DB Front raises/working3X55+ch reps9,8,8

good night with a great workout felt solid did 10 mins incline walk too

Routine A (new)
Legs

Squat/warm4X135x3,185 working4X315,325,335, reps8,9,8
Leg press/warm1X230 working3X 550x2,600 reps10,11,9
Standing one leg curl/warm1X10 working3X50X2 reps10,
Calf raise/warm1X95 workingX3135,145,155 reps25

pretty good night legs a little sore still from the deads and lunges
on sunday, there till not quite used to the abuse haha. did 10 mins
incline walk too

Routine A
Power day

Deads/warm3X135,225,315 working3X405,435,445/135(on stepper)
reps7,5,5/15
Walking lunges/working3X55+ch,55+2ch,

55+2ch reps10x3
Lying leg curls/warm1X100 working3X200,225x2 reps10,8,8
BB shrugs/warm2X135 working3X225+ch reps10,12,12

a little lacking on power hate weekend training days gym closes to early
so i cant get my regular amount of meals in before i have to go there, but that
aside moved threw nicely and felt pretty solid, did 10 mins incline walk too

Routine A
Chest and arms

Flat bench/warm4X135x2,155,185 working4X225+2ch,230+2chx2,

235+2ch reps8,7,6,6
In DB press/warm1X45 working3X90+ch reps8,8,7
Flat DB fly/warm1X25 working3X40+ch reps12,12,
Bar curl/warm1X65 working3X105+2chX2,105+2ch/65+2ch reps7,7,
Tri press/warm1X75 working3X95+2ch,125+2chx2 reps18,11,
1 arm cable curl(ss)/working3X75,80X2 reps12,10,10
Underhand cable tri ext(ss)/working3X130 reps13,12,10

legs up on pretty much everything, felt good tonight and confident
moved threw the routine great did 10 mins incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X200+2chX2,210+2ch/90+

2ch reps8,8,6/12
DB bench row/warm1X45 working3X80+ch,80+2chX2 reps11,9,9
DB pullover/warm1X50 working3X95X2,95/45 reps10,12,12/15
One arm side lateral/warm1X25 working3X40+2chX2,40+3ch reps11,10,12
DB Front raises/working3X55+ch reps10,10,9

pretty good tonight power was a little up and down but all in all
nice workout did 10 mins incline walk too

Routine A
Legs

Squat/warm4X135x3,185 working4X315+ch,315+2ch,

325+2chX2 reps8,8,8,7
Leg press/warm1X230 working3X 550+2ch,600+2chX2 reps12,10,10
Standing one leg curl/warm1X10 working3X40,50X2 reps12,10,10
Calf raise/warm1X95 workingX3135+2chX2,135+2ch reps25,25,35

legs where still a bit sore from the walking lunges on monday, but felt
pretty good and enjoyed my workout, did 10 mins incline walk too