11/24/11

Routine A
Back + hammies

Week 1 of max 500
on JN 3's

Deads/warm3X135, 225, 275 working7X375, 385, 405X5 reps3,3,3,3,3,3,6
Lat pulldown palm up/warm2X100, 110 working3X220, 230, 230/120 reps10,7,7/12
T bar row/warm1X150 working3X255 reps10,9,9
1 arm DB row(ss) working3X90, 100, 110 reps12,12,10
1arm Rope pulldown(ss)working3X8 reps15,15,15
Laying leg curls/working4X170 reps12,12,10,

felt pretty good and solid today 75% was to easy for the 3 reps so kicked it up a notch or
two didn't have time to get to the last hammie exercise. they closed up for turkey day did 10min
incline walk too

Routine A
Chest and triceps

week 1 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, 205 working7X240 reps3,3,3,3,3,3,5
Chest dip/working4X60, reps12,11,10,10
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X70 working3XD130, 110, 110/90 reps9,10,10/9
Seated DB ext/warm1X50 working2X70, 70/45 reps9,9/11
1arm under hand/working3X30, 35, 40 reps15,15,12

felt pretty good tonight getting back into the flow of things did 10mins
incline walk too

Routine A
Quads & calfs

Week 1 off max 420
On JN 3's

Squat/warm3X135, 185, 225, 295 working7X315 reps3,3,3,3,3,3,3
Hack squat/warm2X90 working3X230X2, 270 reps8,8,7
Walking BD lunge/warm1X25 working3X50 reps8,8,10
1Leg ext/warms1X30 working3X50, 60, 70 reps12,12,12
Standing one leg raises/working5X30 reps20,20,18,20,20

woo all i can say is a bit rough will be nice once i get a little bit of the power back did
10 mins incline walk too

Routine C
Quads & calves

Week 4 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working5X275X4, 275/135 reps6,6,7,7,8/10
Leg ext/warm1X100 working3X 295 reps11,11,11
Front squat/warm1X135 working3X185 reps7,7,7
Sissy squats/working4X4chains reps20,20,20,20
Seated calf raise/working5X55 reps30,25,25,22,22

not a bad night little sluggish, i went in earlier so i could get home for the
game so maybe that had something to do with it. did 10mins incline walk too

Routine C
Shoulders & biceps

Week 4 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X135X5, 135/80 reps7,7,7,8,8,8/10
1arm cable lateral/warm2X7.5, 10 working3X20X2, 20/12.5 reps10,10,10/10
DB/plate front raises(ss)/working3X40 reps13,13,13
DB upright rows(ss)/working3X35 reps13,15,13
Hammer curl/warm2X20 working3X50, 55X2 reps10,7,7
Close grip curl/warm1X45 working3X100 reps11,11,11
1arm cable curl/working2X40,50 reps12,12

nice workout tonight with a solid pump did 10 mins incline walk too

Routine C
Back & hammies

Week 3 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X255, 305, 355, 375, 400, 420 reps5,3,2,2,2,6
Pull ups/working4X failure
DB bent over row/warm2X30 working3X60X2, 60/30 reps12,12,12/12
Pullover(ss)/working3X85 reps12,12,12
Seated row(ss)/working3X190X2 220/130 reps12,12,8/8
Stiff leg BD deads/warm2X50 working3X100, 110X2 reps10,9,9
Laying leg curl/warm1X90 working3X170X2, 180 reps11,11,9
Standing 1leg curls/working2X30 reps10,10

felt great tonight and had a solid workout did 10mins incline walk too

Routine C
Chest & triceps

Week 3 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X165, 205, 235, 250, 270, 285/225
reps5,3,2,2,1,4/5
Slight IN DB/warm1X45 working3X95X2, 100/45 reps9,9,6/12
Flat bar chains/warm1X135+2ch working2X165+4ch, 165+4ch/135+2ch reps7,8/7
IN fly/working2X40, 50/25 reps20,13/12
Close press DB/warm2X25 working2X55, 55/25 reps12,12/10
Rev pressdown/warm1X55 working3X95, 100, 110/70 reps15,15,12/12
1arm rope/working2X35 reps12,12

felt pretty darn good tonight once again and kicked some butt did 10mins incline walk
too