Routine A
Shoulders + biceps

Week 4 (deload) off Max 240
on JN 3's

Shoulder press/warm3X45, 85, 95 working6X145X5, 145/100 reps8,9,8,8,8,8/14
BB front raise/warm1X25 working3X55X2, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85, 90, 90/50 reps12,12,12/10
In DB curl/warm2X20 working2X(drop)50, 50/20 reps9,7/12
1arm Rope curl(SS) working3X25 reps12,12,12
Concentration curl(SS) working3X 15 reps12,12,12

felt pretty good tonight had a nice routine tonight did 10mins incline walk too

Routine A
Back + hammies

Week 4 (deload) of max 500
on JN 3's

Deads/warm3X135, 225X2 working5X315, 405X4 reps8,6,6,6,6
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,7/12
T bar row/warm1X150 working3X255 reps10,10,
1 arm DB row(ss) working3X 100X2, 110 reps12,12,
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X160X2, 170X2 reps12,12,10,11
Seated leg curl/working2X140, 140/60 reps10,11/12

ahh was feeling ok tonight a bit sluggish prob cuz i ate a ton of ice cream cake
last night and some pizza cuz it was my dads birthday. did 12mins incline walk too

Routine A
Shoulders + biceps

Week 3 off Max 240
on JN 3's

Shoulder press/warm3X30, 80, 100 working7X120, 145, 170, 180, 190, 205, 215 reps6,5,3,2,2,1,1
BB front raise/warm1X25 working3X50, 55, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85 reps12,12,12
In DB curl/warm2X20 working2X(drop)45, 50/20 reps9,6/11
1arm Rope curl(SS) working3X30 reps9,9,9
Concentration curl(SS) working3X20, 15 reps8,10,10

felt pretty good tonight did 10mins incline walk too

Routine A
Back + hammies

Week 3 of max 500
on JN 3's

Deads/warm3X135, 225X2 working7X250, 300, 350, 375, 400, 425, 450, 465, 475 reps5,4,4,3,2,1,1,1,1
Lat pulldown palm up/warm2X100, 110 working3X230X2, 240/120 reps9,9,8/12
T bar row/warm1X150 working3X255, 275, 285 reps10,9,8
1 arm DB row(ss) working3X 110X2, 120 reps12,11,10
1arm Rope pulldown(ss)working3X10 reps15,15,15
Laying leg curls/working4X170 reps13,12,12,11
Seated leg curl/working2X140, 160 reps12,12

was trying to hit that 500 tonight didnt have the gas for it tho came up a bit short
got the 475 pretty smooth upped to 485 but as soon as i unracked it i felt off and wasnt
gonna get it so set her down and had to settle for the 475 this time. did 10mins incline walk too

Routine A
Chest and triceps

week 3 of max 315
On JN 3's

Flat bench/warm4X45, 95, 135, working7X160, 190, 220, 235, 250, 270,
285, 295, 305 reps6,6,3,2,2,1,1,1,1
Chest dip/working4X60, reps12,12,13,13
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X40 reps fail
Tricep press/warm2X65 working3XD115, 125, 125/95 reps12,12,12/12
Seated DB ext/warm1X50 working2X70, 70/50 reps10,8/12
1arm under hand/working3X40 reps12,12,12

felt real good tonight wanted to get a 300lbs lift in so hit up the two extra sets on flat.
legs up on bench on all chest moves and tri press. did 10mins incline walk too

Routine A
Quads & calfs

Week 3

Hack squat/warm3X90 working4X270, 320, 340, 360 reps12,10,9,9
1Leg ext/warms1X30 working4X70, 80, 90, 100 reps15,15,15,13
Squat/warm1X135 working3X185+4ch reps12,12,12
Walking BD lunge/working3X50 reps8,8,8
Standing one leg raises/working5X25 reps20,20,20,20,20

the mild switch up tonight was great, my legs felt very good tonight
sore and pumped with a real nice deep burn a great change up. did
10mins incline walk too

Routine A
Back + hammies

Week 2 of max 500
on JN 3's

Deads/warm3X135, 225, 275 working7X355, 395, 425X5 reps3,3,3,3,3,3,3
Lat pulldown palm up/warm2X100, 110 working3X220, 230, 240/120 reps9,9,7/11
T bar row/warm1X150 working3X255, 265, 275 reps10,10,9
1 arm DB row(ss) working3X100X2, 110 reps11,11,11
1arm Rope pulldown(ss)working3X10 reps14,14,14
Laying leg curls/working4X170 reps12,12,12,12
Seated leg curl/working2X100, 120, 160 reps15,15,12

felt great tonight really solid feel tonight, good pump it was nice to
kinda be in beast mode again did 10 mins incline walk too