Routine B
Chest & tri's

Week 4 (deload) of max 325
On JN 8's

Flat press/warm3X95, 135 working5X210 reps8,8,8,8,8
In DB press/warm1X40 working3X75X2, 90/40 reps10,10,11/9
Flat fly/warm1X25 working3X45 reps15,15,15
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,12
Laying bar ext/working2X50 reps10,10

felt good tonight once i got moving in the routine had a nice pump
did 10mins incline walk too

Routine B
Quads & calfs

Week 4 (deload) of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X280 reps8,8,8,7,7
Leg press/warm1X180 working3X360X2, 360/180 reps12,12,12/15
Bar lunge/warm1X85 working3X135 reps8,8,8
Alt 1Leg Ext/working3X60, 80, 100 reps14,14,14
Donkey raises/working5X360 400X3, 400/200 reps25,22,22,20,20/15

alittle gased tonight but had a real good pump in my legs did 62.5% of max for deload
did 10mins incline walk too

10-8-11

Routine B
Shoulders & bi's

Week 4 (deload) off 210 max
On JN 8's

Shoulder press/warm3X85, 95 working5X135 reps8,8,8,8
1arm Side laterals/warm2X25 working4X45, 50X2, 55 reps10,8,9,7
Rear DB raises(ss)/working3X25 reps15,15,15
BB shrugs(ss)/working3X185, 195 reps15,12,12
BB curl/warm2X65,75 working3X115, 125, 125/75 reps10,8,6/15
Seated Alt DB curl(ss)/working3X35 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt good tonight did 65% of max for deload did 10mins incline walk too

Routine B
Back & Hammies

Week 3 of max 485
On JH 8's

Deads/warms/3X135, 225X2 working5X255, 295, 355, 375, 405, 435, 455 reps5,4,2,2,8,1,1
Lat pulldown close/warm/2X100, 110 working3X220, 230, 240 reps9,8,6
Bent over row/warm1X135 working3X205, 215, 215/135 reps8,9,7/12
Bench row(ss)working3X75 reps10,10,10
Str arm pulldown(ss)working3X 24 reps15,15,15
Seated Leg curl/warm2X60 working3X200, 180, reps8,8,
Stiff leg deads/working4X245X2, 295, 315 reps7,12,12,12
DB split squat/working2X40 reps12,12

felt pretty awesome tonight crushed it did 10mins incline walk too

Routine B
Chest & tri's

Week 3 of max 325
On JN 8's

Flat press/warm3X95, 135 working5X165, 195, 230, 245, 265 reps6,4,2,2,5
In DB press/warm1X40 working3X85, 90, 90/40 reps11,11,8/12
Flat fly/warm1X25 working3X45X2, 50/25 reps13,15,11/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working2X80 reps12,15
Laying bar ext/working2X60 reps10,10

felt good tonight everything moved nicely, did 10mins incline walk too

Routine B
Quads & calfs

Week 3 of max 450
On JN 8's

Squats/warm3X135X2, 185 working5X225, 270, 315, 340, 360 reps5,3,2,1,6
Leg press/warm1X180 working3X450X2, 450/270 reps11,11,10/12
Bar lunge/warm1X85 working3X135X2, 145 reps8,8,8
Leg Ext/working3X260X2, 260/70 reps14,12,12/12
Donkey raises/working5X340, 400X3, 400/200 reps25,20,20,20,20/15

got the blood pumping and felt pretty good tonight nice and smooth
threw every set did 10mins incline walk too

9-30-11

Routine B
Shoulders & bi's

Week 3 off 210 max
On JN 8's

Shoulder press/warm3X85 working5X105, 125, 150, 160, 170 reps5,3,3,3,6
1arm Side laterals/warm2X25 working4X40, 45, 50, 55 reps9,9,10,6
Rear DB raises(ss)/working3X25, 30X2 reps15,13,12
BB shrugs(ss)/working3X185 reps12,13,13
BB curl/warm2X65 working3X115, 125X2 reps9,7,7
Seated Alt DB curl(ss)/working3X40, 35X2 reps10,12,
1arm preacher curl(ss)/working3X20 reps12,12,12

felt pretty good moving threw this routine with good feel
and strength and nice and focused did 10mins incline walk too