Routine B
Quads & calfs

Week 4
5 sets of 5

Leg press/warm3X sled, 90, 230 working5X470X2, 480X2, 490/180 reps5,6,6,6,6/12
Bar lunge/warm1X85 working3X155, 175, 180 reps8,8,8
Alt 1Leg Ext/working3X100, 90, 90/40 reps10,12,12/15
Squat/warm1X135 working3X 205, 225X2 reps12,12,12
Donkey raises/working5X320, 400X4 reps25,20,20,20,20/20/15

legs where a bit sore tonight guess still from back routine on monday,
but they responded well and felt good did 10mins incline walk too

1-11-12

Routine B
Shoulders & bi's

Week 4
5 sets of 5 training

Shoulder press/warm3X45, 85, 105 working5X160, 165, 170, 175, 180/115 reps5,6,6,6,6/13
1arm Side laterals/warm2X20, 25 working4X45X3, 45/20 reps10,10,10,10/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 65 working4X105X2, 95, 95/65 reps8,7,8,8/12
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

really felt pretty good tonight did 10mins incline walk too

Routine B
Back & Hammies

Week 4
Doing 5 sets of 5

Deads/warms/3X135, 225, 315, 365 working5X420X4, 425 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230, 240, 240/120 reps10,7,6/12
Bent over row/warm1X135 working3X185, 215, 225 reps12,9,8
Bench row(ss)working3X70 reps12,12,11
Str arm pulldown(ss)working3X26 reps12,12,12
Seated Leg curl/warm2X60,80 working3X120 reps14,14,14
Stiff leg deads/working4X225, 275, 295X2 reps12,12,12,9
DB split squat/working2X40 reps12,12

felt pretty good tonight everything moved clean and smooth
did 10mins incline walk too

Routine B
Chest & tri's

Week 3
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X235X2, 240, 242.5, 245/155 reps5,5,5,5,6/12
In DB press/warm1X45 working3X90, 100, 100/45 reps8,8,7/12
Flat fly/warm1X25 working3X50X2, 50/25 reps12,12,10/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X70 working3X100, 110/65 reps15,13,13/12
Laying bar ext/working2X 50 reps12,12

felt really good tonight had lots of energy and a killer pump legs up
on the bench for all the chest work did 10mins incline walk too

Routine B
Quads & calfs

Week 3
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X470X4, 470/200 reps5,5,6,6,6/15
Bar lunge/warm1X85 working3X135, 165, 175 reps8,8,8
Alt 1Leg Ext/working3X120X2, 120/60 reps12,12,12/12
Squat/warm1X135 working3X185, 205, 225 reps12,12,12
Donkey raises/working5X320, 400X2, 400/200/80 reps25,20,20,20,20/20/15

legs felt real good tonight pushed hard threw the whole routine
did 10mins incline walk too

Routine B
Shoulders & bi's

Week 3
5 sets of 5 training

Shoulder press/warm3X45, 95X2 working5X160X3, 165, 165/95 reps5,5,5,5,7/18
1arm Side laterals/warm2X25 working4X50X3, 50/25 reps10,10,10,9/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 65 working4X120, 120+2chX3 reps9,6,6,6
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

felt pretty good tonight did 10mins incline walk too

Routine B
Back & Hammies

Week 3
Doing 5 sets of 5

Deads/warms/3X135, 225, 315, 365 working5X415X3, 420X2 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps8,8,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,11,9
Bench row(ss)working3X70 reps12,12,12
Str arm pulldown(ss)working3X 26 reps13,13,13
Seated Leg curl/warm2X60,80 working3X160, 180, 200 reps12,12,8
Stiff leg deads/working4X225, 275, 295, 305 reps12,12,10,8
DB split squat/working2X40 reps12,12

felt a little off at first tonight all this damn holiday food and partys screwy sleeping hrs
and just being kinda off the ball all week felt like it all hit me on my first few sets.
but i started to get focused and a bit more dialed in about half way to 3/4 of the way
threw the deads, then seamed to pull pretty good threw the rest of the routine did
10min incline walk too