Routine A
Back + hammies

Week 4 (deload) max 475

Deads/warm3X135, 225 working5X315 reps8,8,8,8,22
Lat pulldown palm up/warm2X90, 110 working3X230, 240, 250 reps10,7,6
T bar row/warm1X150 working3X290 reps8,8,8
1 arm DB row(ss) working3X100 reps12,12,12
1arm Rope pulldown(ss)working3X8 reps12,12,12
Laying leg curls/working4X190 reps12,12,10,8
Seated leg curl/working2X100X2 reps15,15

killed it pretty good on the deads and felt a little dead until i got my
2nd wind about half way threw the T bar rows then fished routine
strong and solid did 10 mins incline walk too

Routine A
Chest and triceps

week 4 (deload) max 315

Flat bench/warm3X95,135 working5X205 reps8,8,8,8,10
Chest dip/working4X70X2, 80X2 reps12,14,12,12
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X85 working2XD135, 135/95 reps12,12/12
Seated DB ext/warm1X50 working2X80, 80/50 reps8,9/12
1arm under hand/working2X40 reps12,12

did 65% max instead of 50% felt pretty killer tonight like a monster
nice pump did 10mins incline walk too

Routine A
Quads and Calfs

Week 4 (deload) max 440

Squat/warm3X135 working5X285 reps8,8,8,8,10
Walking DB lunge/warm1X30 working3X60 reps8,10,10
Leg ext/warm1X90 working3X260, 285, 295 reps14,11,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X60 reps20,20,20,20,20

did 65% of max instead of 50% prob should have went with the 50 tho
was a little gassed tonight played like 3 hrs of basketball this weekend
full court and its been yrs since ive played my legs im thinking where still
recovering from that abuse hahadid 10mins incline walk too

Routine A
Shoulders + biceps

Week 4 (deload) off Max 200

Military BB/warm3X80 working5X130 reps8,8,8,8,11
BB front raise/warm1X25 working3X45X2, 50/25 reps10,10,10/10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X25 working2X(drop)45, 45/25 reps8,7/10
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps12,

Did my deload with 65% of max felt to good for only 50%
did 10mins incline walk too

Routine A
Back + hammies

Week 3 max 475

Deads/warm3X135, 225 working6X245, 295, 345, 405, 435, 455 reps5,3,1,9,1,1
Lat pulldown palm up/warm2X90, 110 working3X230, 240, 250 reps10,7,6
T bar row/warm1X150 working3X290 reps8,8,8
1 arm DB row(ss) working3X100, 110, reps12,10,10
Rope pulldown(sa) working3X16 reps12,12,12
Laying leg curls/working4X180, 190X3 reps12,11,11,10
Seated leg curl/working2X100X2 reps15,15

felt good tonight so gripped a few more heavy dead sets wanted to kill a few more
but controlled myself. did 10min incline walk too

Routine A
Chest and triceps

week 3 max 315

Flat bench/warm3X95,135 working5X160, 190, 220, 237.5 reps5,3,1,10
Chest dip/working4X80, 85X3 reps11,11,11,11
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X85 working2XD135, 135/95 reps12,10/13
Seated DB ext/warm1X50 working2X80, 80/50 reps9,9/13
1arm under hand/working2X45 reps12,11

felt good and strong tonight with a solid pump did 10mins incline walk too

9-2-11

Routine A
Quads and Calfs

Week 3 max 440

Squat/warm3X135 working5X225, 265, 315, 330 reps5,3,1,8
Walking DB lunge/warm1X30 working3X60 reps8,10,10
Leg ext/warm1X90 working3X260, 285, 295 reps13,11,10
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt real good tonight moved threw the routine quick and efficient
did 10mins incline walk too