Routine B
Chest

Week 4

Flat bench/warm4X 45, 95, 135, 185 working5X 225X3, 235, 245/155
reps 8,6,6,5,4/12
In DB(ss)/warm1X 40 working3X 80, 90X2 reps 12,8,8
Flat fly(ss)/warm1X 20 working3X 40 reps 12,13,10
Slight IN DB pullovers/working3X 80 reps 11,10,9
Un even push ups/working2X failure

did the flat bench in the power rack and set the stops at about
my usual stopping point and would drop down to them pause
then drive up. was a tough fun change, no using momentum or
getting any speed reps felt real good did 12mins incline walk too

Routine B
Quads & calfs

Week 4

Leg ext/warm2X 60, 90 working3X 200, reps 15,15,15
Leg press(ss)/warm2X 180, 270 working3X 380, 400, 400/90 reps 10,9,9/20
Squat(ss)/warm2X 45, 135 working3X 185, 225, 225/135 reps 11,10,10/10
Bar lung(ss)e/working3X 105, 115X2 reps 10,9,9
Alt 1leg ext(ss)/working3X 40, Reps 15,15,15
Deads/warm/2X 135, 225 working2X 315/225 Reps 15/10, 15/10
Donkey/working4X 300/100 reps 25/22, 22/20, 25/20, 20/15

wow legs where feeling it tonight did 10mins incline walk too

4-5-12

Bis & tri's

Week 4

Seated hammer curl/warm2X 20X2 working3X 45X2, 45/20 reps 10,10,10/12
Straight bar cable ext/warm2X 100, 120 working3X 160X2, 160/90 reps 15,14,13/14
Seated Close grip Ez bar curl/working3X 80 reps 15,16,16
Close grip press Ez curl bar/working3X 135 reps 15,12,12
1arm cable curl/working3X 30 reps 12,13,13
1arm overhead ext/working3X 30 reps 15,15,15

bit burnt out tonight did 12mins incline walk too

Routine B
Shoulders

Week 4

High In Shoulder press/warm3X 55, 85, working5X 115, 125, 135, 145, 145/105
reps 12,12,11,9,10/12
Seated DB side raises/warm1X 10 working3X 15X2, 20/10 reps 15,15,12/8
1arm front raise(ss)/warm1X 10 working3X 15, reps 12,12,12
Seated machine side raises(ss)/working3X 100, 120, reps 20,15,15
Rear delt cables/working3X 12,5 reps 20,20,20

Seated hammie curls/warm1X 40 working4X 70, 80, 90, 100 reps 20,20,20,20
Standing 1leg curl/working4X 15/10X3 reps 12/10, 12/10,
Stiff legs /working3X 135, 185, 205 reps 20,20,20

did 12mins max incline walk too

4-2-12

Routine B

Back
Week 4

Lat pulldown close/warm3X 110, 120, 130 working3X 210X2, 210/110 reps 8,10,8/10
Bent over row/warm2X 95, 135 working3X 185, 195X2 reps 12,12,12
Bench row(ss)/working3X 80, 105, 115 reps 15,13,10
Str arm pulldowns(ss)/working3X 20 reps 12,13,12
Seated 1arm row/working3X 60 reps 12,12,12

did 12mins max incline walk too

3-31-12

Routine B
Chest

Week 3

Flat bench/warm4X 45, 95, 135, 185 working5X 225, 245 reps 8,9,9,8,5
In DB(ss)/warm1X 40 working3X 80, 90X2 reps 12,8,9
Flat fly(ss)/warm1X 20 working3X 45, reps 12,11,10
DB pullovers/working3X 95, 100X2 reps 10,8,6
Un even push ups/working2X failure

did 12mins max incline walk too

3-30-12

Routine B
Quads & calfs

Week 3

Leg ext/warm2X 60, 90 working3X 220, 240, 260/100 reps 15,13,12/10
Leg press(ss)/warm2X 180, 230 working3X 410X2, 360 reps 8,7,10
Squat(ss)/warm2X 95 working3X 135, 155, 185 reps 15,12,12
Bar lung(ss)e/working3X 135, 115, 125 reps 6,10,8
Alt 1leg ext(ss)/working3X 30, 40, 50 Reps 15,20,20
Donkey/working4X 300/100 reps 25/22, 22/20, 25/20, 20

did 10mins max incline walk too