Routine C
Legs

Week 4 (deload) off max 425

Squat/warm3X135 working4X255, 277.5, 300X2 reps5,5,5,6
Sumo squat/warm1X135 working3X205, 230, 240 reps12,12,12
Barbell lunge/warm1X65 working3X105X2, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

nice clean smooth routine felt good did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 310, 320/150 reps10,10,10/12
High pulldown/warm1X90 working3X180X2, 180/100
Reps12,12,11/12
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,8/12
Rear delt/warm1X10 working3X12.5, 15, 17.5 reps12,12,12

a bit sluggish at first but got feeling good fast and had a nice routine did
10mins incline walk too

9-6-11
Routine C
Chest and arms

Week 3 of 315 max

Bench press/warms3X135 working4X237.5, 267.5, 300X2
reps5,3,1,1
Chest dips/warm1X0 working3X75X2, 75/0 reps12,11,11/11
Slight in DB press/warm1X40 working3X75, 80, 85 reps12,12,10
In DB curl/warm1X20 working3X45, 50, 50/20 reps10,7,6/12
BB tri ext/warm1X45 working3X55 reps11,9,9

not a bad night tonight that 300 lbs felt heaver then i wanted it to but
theres always next time to make up for it, did 10 mins incline walk too

Routine C
Power day

Week 3 of 455 max

deads/warm3X135,225 working3X342.5, 387.5, 435, 445, 320 reps5,3,2,1,23
Bar step lunge\working3X185, 205, 215 reps10,10,
Lay leg curl/warm1X90 working3X200X2 200/110 reps12,12,11/12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

spent after this workout did 10mins incline walk too

Routine C
Legs

Week 3 off max 425

Squat/warm3X135, 225 working4X317.5, 362.5, 405X2 reps5,3,2,1
Sumo squat/warm1X135 working3X205, 225, 235 reps12,12,12
Barbell lunge/warm1X65 working3X95, 105, 115 reps10,10,10
Seated calf raises/warm1X45 working3X90X2, 90/45 reps23,20,20/15

felt pretty good tonight did 10mins incline walk too

Routine C
Back and delts

Lat pulldown palms up/warm2X90,110 working3X220, 240, 240/120 reps12,8,7/12
Seated machine row/warm1X90 working3X290, 300, 310/140 reps10,9,9/12
High pulldown/warm1X90 working3X190, 200, 210
Reps12,12,11
Push press/warm1X25 working3X 70X2, 70/40 reps10,10,9/12
Rear delt/warm1X30 working3X110 reps12,12,10

came in threw the doors of the gym feeling pretty good tonight
did 15mins incline walk too

Routine C
Power day

Week 2 of 455 max

deads/warm3X135,225 working3X320, 365, 410X2, 320 reps3, 22
Bar step lunge\working3X165, 185, 205 reps11,10,10
Lay leg curl/warm1X90 working3X200, 225, 225/110 reps12,8,5/8
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

all the weight felt pretty easy but my head wasnt into it tonight, in fact mind
has been kinda out of it most of this past week, lacking some pump too, feeling
like im spinning my wheels alittle these past few weeks thats why i was doing one on
one off to try to zone back in and get out of this little bit of a funk.
did 15mins incline walk too