Routine A
Chest and arms
week 3
Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X213, 242.5, 270, 275 reps5,3,2,2
In DB press/warm1X40 working3X85, 95, 100/40 reps12,9,8/14
Cable fly/warm1X30 working3X60, 70X2 reps13,11,10
Bar curl/warm1X45 working3X110X2, 110/65 reps9,9,9/11
Tri press/warm1X80 working3X110, 120, 130/70 reps14,12,12/12

felt good tonight and pretty strong legs up on press and did 15 mins incline
walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 3

Squat/warm3X135 working3X297.5 337.5, 377.5X2 reps5,3,2,2.5
Leg press/warm1X180 working3X 540X2, 565/180 reps10,10,9/14
Standing 1leg curl/warm1X15 working3X60X2, 70/25 reps10,10,8/10
1leg leg press calf raise/warm1X140 working3X40X2, 60 reps25,20,20

felt good tonight moved threw the routine well did 15 mins incline walk too

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200, 210, 210/130 reps8,7,7/10
DB bench row/warm1X30 working3X80X2, 85/40 reps10,10,8/10
DB pullover/warm1X55 working3X90, 95, 100 reps12,12,12
1arm Side lateral/warm1X20 working3X45X2, 45/20 reps9,10,10/10
Front raise/working3X20X2, 20/10 reps12,10,10/10

upped most of my lifts by a little but i felt like a house tonight was in the
zone and had a sweet pump did 15 mins incline walk too

Routine A
Power day
Week 2
Max 475 - 10% 427.5

Deads/warm3X135,225X2 working3X300, 342.5, 385X2 reps3
Walking lunges/working3X60 reps10
Lying leg curls/warm1X90 working3X200,225x2 reps10,8,7
BB shrugs/warm2X135 working3X225 reps10

solid day at the gym today did 15 mins incline walk too

Routine A
Chest and arms

Based off 315 max - 10% (284)

Flat bench/warm4X135 working4X197.5, 227.5, 255X2 reps3
In DB press/warm1X40 working3X85, 95, 100/40 reps12,8,8/14
Cable fly/warm1X25 working3X60, 70X2 reps12,12,12
Bar curl/warm1X45 working3X105, 110, 110/65 reps9,9,9/15
Tri press/warm1X80 working3X100, 110, 110/65 reps12,12,12/12

felt good tonight got a nice pump in my chest did 15 mins incline walk too
legs up on flat

Routine A
Back + delts

Lat pulldown wide/warm2X90,100 working3X200X2, 200/100 reps8,8,8/15
DB bench row/warm1X30 working3X75, 80, 80/40 reps10,10,9/12
DB pullover/warm1X40 working3X80, 90, 100/40 reps12,12,10/14
1arm Side lateral/warm1X20 working3X40, 45, 45/20 reps10,8,
Front raise/working3X15, 20, 20/10 reps12,10,10/10

good routine tonight felt good did 15 mins incline walk too

Routine A
Legs
Biased off 440 max - the 10% (396)
Week 2

Squat/warm3X135 working3X277.5, 317.5, 357.5X2 reps3
Leg press/warm1X180 working3X 540, 565, 565/180 reps10,8,7/15
Standing 1leg curl/warm1X15 working3X50, 60, 70/20 reps10,10,8/10
Donkey Calf raise/warm1X200 working3X445, 600, 600/200 reps25,15,15/20

took a few days off training and ate like a fat kid a few days too haha, body
loved it tho felt refreshed today threw work and training a little tight at first
tonight threw the warm up sets but once i got loose felt strong, once again felt
like i was gonna get crushed on the sled but thats nothing new, did 15 mins incline
walk too