Routine A
Quads and Calfs

Week 2 max 425

Squat/warm3X135 working5X235, 265, 287.5X3 reps5,5,10,10,12
Walking DB lunge/warm1X30 working3X55 reps10,10,10
Leg ext/warm1X90 working3X240, 260, 285 reps15,12,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt pretty strong tonight had a nice pump in the quads did 10mins incline walk
too

Routine A
Shoulders + biceps

Week 2 off Max 180

Military BB/warm3X80 working5X100, 112.5, 122.5X3 reps5,5,10,10,14
BB front raise/warm1X25 working3X40, 45, 50 reps10,10,10
Side raises up,downs/working3X30/35/40 reps5's
DB Shrug/warm1X50 working3X80, 80, 85 reps12,12,11
In DB curl/warm2X20 working2X(drop)50, 50/20 reps6,6/13
1arm Rope curl(SS) working3X45, 40X2 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice tonight solid feel nice pump too did 10mins incline walk too

Routine A
Back + hammies

Week 1 max 460

Deads/warm3X135, 225 working5X275X4, 315 reps10,10,10,10,24
Lat pulldown palm up/warm2X90, 100 working3X210, 220, 230 reps9,9,8
T bar row/warm1X110 working3X290 reps7,7,7
1 arm DB row(ss) working3X80, 90 reps10,10,10
Rope pulldown(sa) working3X20, reps12,12,12
Laying leg curls/working4X180, 190X3 reps10,9,8,8
Seated leg curl/working2X50, 60, reps13,13

felt good and solid tonight enjoyed the fresh new routine did 10mins incline
walk too

Routine A
Quads and Calfs

Week 1 max 425

Squat/warm3X135 working5X255, reps10,10,10,10,11
Walking DB lunge/warm1X30 working3X55 reps8,8,8
Leg ext/warm1X80 working3X200, 260 reps14,11,11
Hack squat/working3X180, 200, 230 reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

the squats wiped me out! havent done that many reps with squats in a while,
was good tho enjoyed the whole routine did 10mins incline walk too

Routine A
Shoulders + biceps

Max 160

Military BB/warm3X80 working5X100 reps10,10,10,10,10
BB front raise/warm1X25 working3X35, 40, 45 reps10,10,10
Side raises up,downs/working3X25/30/35X3 reps5's
DB Shrug/warm1X50 working3X75, 80, 85 reps12,12,10
In DB curl/warm2X20 working2X(drop)50, 50/25 reps6,6/13
Rope curl(SS) working3X80X2, 85 reps11,10,10
Concentration curl(SS) working3X20 reps12,12,12

little out of it cuz i was emailing you at the gym trying to figure out what i was suppose to do
but like the new routine hopefully i got it all locked up now so i can just focus on killing it
did 10mins incline walk too

Routine C
Power day

Week 4(deload) of 455 max

deads/warm3X135,225 working3X275, 295, 320X2 reps5,5,5,24
Bar step lunge\working3X185, 205, 215 reps10,10,8
Lay leg curl/warm1X90 working3X200X2 200/110 reps10,8,11,12
Upright rows/warm2X60 working3X100X2, 100/40 reps10,10,10/10

was straight drained after the rep out set of deads, did 10mins incline
walk too

Routine C
Chest and arms

Week 4(deload) of 315 max

Bench press/warms3X135 working4X190, 205, 220X2, 190
reps5,5,5,5,15
Chest dips/warm1X0 working3X75X2, 75/0 reps11,11,11/11
Slight in DB press/warm1X40 working3X80, 90, 100/40 reps11,8,7/14
In DB curl/warm1X20 working3X50X2, 50/20 reps6,6,6/12
BB tri ext/warm1X45 working3X55,60X2 reps12,10,10

felt good tonight had a nice pump and a good feel threw out routine
did 10mins incline walk too