3-10-12

Routine A
Chest

week 4


Flat bench/warm4X45, 95, 135, 185 working5X 225X4, 275, 310 reps 8,8,8,8,1,1
Slight In DB press(ss) working3X 95 reps 8,9,8
Slight In DB fly(ss) working3X 45 reps 10,6,8
DB pullovers/working3X 80, 85, 90 reps 12,12,10
Alt DB incline/working4X 45 reps 12,12,12,12

did 12 mins high incline walk too

3-9-12

Routine A
Quads & calfs

Week 4

1 leg ext/warm2X 30 working3X 70, 80, 90 reps 15,15,
Hack squat(ss)/warm2X 90, 180, working3X 290, 310, 330 reps 12,12,11
Squat(ss)/warm2X 45, 95 working/3X 135, 145, 155 reps 12,13,13
Walking BD lunge/working3X 50 reps 10,10,10
Leg press/working2X 200, 210 reps 20,20
Leg ext/working2X 70, reps 15,15
Seated calf raises/working4X 40/25 reps 20/15, 20/15, 20/15, 15/10

another great feeling led routine did 12 mins step climber

Bis & Tris

Week 3

In DB curl/warm2X 20 working4X 45X3, 50/20 reps 11,11,11,6/11
V bar tri pushdown/warm2X 100 working4X 200X3, 200/120 reps 15,15,14,13/12
BB curls/working4X 95, reps 12,11,12,
Close grip bench/working4X 145 reps 12,11,12,
1arm cable preacher/working3X 30, 20, reps 10,10,10
1arm reverse ext/working3X 50X2, 40 reps 15,15,15

super set each bi and tri exercise nother killer arm pump did 12mins high
incline walk too

Routine A
Shoulders

Week 4


Shoulder press/warm3X 45, 65, 95 working4X 135, 140X2, 140/105
reps 9,7,8,8/8
1 arm cable Side raises up,downs/working3X20/25/30 reps5's.
BB front raise(ss)/warm1X 25 working3X 35 reps 12,12,12
front raises(ss)/working3X 10 reps 10,12,12
Rear delts/working3X 12.5, 15 reps 18,15,15
DB Shrug/warm1X 50 working3X 80, 70, 65 reps 10,12,12

shoulders felt real good tonight did 12mins on the stairs too

Hammies

Week 1

Laying curl/warm3X 45X2, 60 working4X 120, 105X2, 105/60 reps 9,12,12,11/8
1 leg curl(ss)/working4X 25X2, 30X2 reps 12,12,12,12
Butt raise thing(ss)/working4X 105, 120, 135, 150 reps 22,20,20,20
Deads/warm2X 135, 225 working3X 315X2, 405 reps 10,10,10
Standing calf raises/working3X 105/45 reps 25/25, 25/25, 22/20

nice hammie routine tonight liked the switch with hitting some deads
tonight and cut it to a bit lighter load but with one 400+ set to keep some
of that heavy weight power did 12 mins high incline walk too

3/3/12

Routine A
Chest

week 3


Flat bench/warm4X45, 95, 135, 205 working5X 265X2, 270X2, 275/175 reps 5,5,5,5,5/9
Slight In DB press(ss) working3X 95X2, 100 reps 11,9,7
Slight In DB fly(ss) working3X 45 reps 11,10,10
DB pullovers/working3X 90 reps 12,10,9
Alt DB decline/working3X 50 reps 15,12,12

chest felt great today good solid feel did 12 mins high incline walk

3/2/12

Routine A
Quads & calfs

Week 3

1 leg ext/warm2X 30 working3X 60, 70X2 reps 12,13,12
Hack squat(ss)/warm2X 140 working3X 270, 290, 310 reps 12,12,11
Squat(ss)/warm2X 45, 95 working/3X 135, 145, 155 reps 12,12,12
Walking BD lunge/working3X 50 reps 10,10,10
Leg press(ss)/working2X 180 reps 20,20
Leg ext(ss)/working2X 100 reps 13,12
Seated calf raises/working5X 40 reps 25,25,25,22,20\

legs felt great pumped but beat and still feeling like jelly from the work loved it