4-16-12

Routine C
Back

Week 2

Lat pulldown wide/warm2X 100, 110 working3X 180, 190, 200/100. reps 12,11,9/11
Seated cable row/warm1X 100 working3X 190, 200, 220/100 reps 12,12,9/10
Pullovers(ss)/working3X 80, 90X2 reps 13,12,14
DB bent over rows(ss)/working3X 50, 60x2 reps 18,12,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 230, 230/140x2 reps 10,10/10,10/10

did 10 mins incline walk pre 10 mins bike post

Routine C

Chest

Week 1

Flat bench/warm4X 45, 95, 135, 185 working3X 225/135 reps 7/12, 6/12, 6/10
Slight in DB press(ss)/warm1X 50 working3X 100, 90x2 reps 6,8,9
Flat bench with bands(ss)/warm1X 95 working3X 115 reps 11,11,14
In cable fly(ss)/working3X 20, 35x2 reps 20,12,12
Machine neutral grip flat press(ss)/working3X 140, reps 15,15,15

felt a bit out of it on the flat so switched it up to the 3 sets with drops
chest warmed up and started to come alive after that and had a pretty
good routine, did 10mins incline walk pre and 10mins bike post

4-13-12

Routine C

Quads & calfs

Week 1

Leg ext/warm2X 90, 120 working3X 200, 220, 240 reps 12,12,12
Front squat machine(ss)/warm2X 180X2 working3X 270, 320, 360 reps 13,12,12
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,12
Leg ext(ss)/working3X 200, reps 12,11,11
Sissy squat/working3X body weight reps 20,15,14
Seated calf raise/working5X40X4, 40 reps25,25,25,25,25

woo! legs where feeling it tonight thats for sure! did 10mins incline walk pre
and 10mins bike post

Bis & tri's

Week 1

BB curl/warm2X 65, 75 working3X 95, 105, 115/65 reps 13,11,8/10
Seated skull crushers/warm2X 50, working3X 80, 90, 90/40 reps 16,14,14/12
DB preacher curl/working3X 30, 35X2 reps 15,15,15
Rope ext/working3X 100, 140, 160 reps 20,16,12
Laying cable curl/working2X 75, 90, 90/50 reps 15,12,12/12
Underhand cable ext/working3X 90, 110, 110/80 reps 16,15,14/13

felt real good tonight fun arm routine i put together got a nice pump going
and just enjoyed the routine did 10mins incline walk pre and 10mins bike post

Routine C
Shoulders

Week 1

Shoulder press/warm3X 45, 75, 105 working4X 135X2, 140, 140/75 reps 10,11,9,8/15
1arm cable lateral/warm1X 15 working3X 25X2, 25/15 reps 12,12,12/10
DB/plate front raises(ss)/working3X 40 reps 12,12,11
DB push press(ss)/working3X 45X2, 40 reps 12,11,12
Cable shrug(ss)/working3X 100, 110X2 reps 15,12,12
Rear delt cable(ss)/working3X 30, 35X2 reps 18,15,15

shoulders felt pretty solid tonight did 10mis incline walk before training
then 10mins bike post

4-10-12

Hammies

Week 1

Laying curl/warm3X 45X2, 60 working3X 105X2, 105/45 reps 13,12,12/10
1 leg curl(ss)/working3X 30 reps 12,12,12
Butt raise(ss)/working3X 130 reps 15,15,15
Deads/warm2X 135, 225 working3X 315, 405, 435, reps 5,3,3

did 12mins incline walk too

4-9-12

Back

Week 1

Lat pulldown wide/warm2X 100, 110 working3X 170, 180, 190/100 reps 13,12,10/11
Seated cable row/warm1X 100 working3X 180, 190, 210 reps 12,12,10
Pullovers(ss)/working3X 80, 90X2 reps 14,11,12
DB bent over rows(ss)/working3X 40, 50, 60 reps 18,15,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 180, 270, 320 reps 12,9,6

felt good moved everything smooth and clean did 12mins incline walk