Hammies Week 1 Deads/warm3X 135, 225, 315 working3X 405, reps 5,3,1 Standing 1 leg curl/warm1X 10 working3X 25, 30, 40  reps 11,11,11 Laying leg curl/working3X 120, 150, 170  reps 13,12,10 Abductor machine/working3X 100, 110, 120 reps 12,11,9 Adductor machine/working3X 100, 110, 120  reps 12,11,9 Stiff leg DB/working2X 50 reps 20,22 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Shoulders  Week 1 DB Shoulder press/warm2X 25, 35 working4X 60, 65, 70, 75/35 reps 12,11,10,5/8 1arm lateral raises/warm1X 15 working3X 30, 35, 35/15 reps 12,11,10/10 Seated DB front raises/working3X 15, 20x2 reps 12,11,10 DB srug/working3X 80 reps 11,10,8 Rear delt cable/working3X 10 reps 15,14,14 Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C Shoulders  Week 1 DB Shoulder press/warm2X 25, 35 working4X 60, 65, 70, 75/35 reps 12,11,10,5/8 1arm lateral raises/warm1X 15 working3X 30, 35, 35/15 reps 12,11,10/10 Seated DB front raises/working3X 15, 20x2 reps 12,11,10 DB srug/working3X 80 reps 11,10,8 Rear delt cable/working3X 10 reps 15,14,14 Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Routine C  Back  Week 1 Lat pulldown wide/warm2X 90, 100 working3X 190, 200, 210/110  reps 10,8,6/13 Pull ups/working3X failure 1arm DB row/working3X 100x2, 110 reps 10,10,9 Seated cable row/working3X 150, 170, 190/90 reps 12,10,8/12 Deads/warm2X 135, 225 working3X 315, 405x2  reps 5,3,3 Standing hammie curl/warm1X 10 working3X 20, 25, 30 reps 12,12,12 Laying leg curl/working3X 100, 110, 120  reps 13,12,12 Abductor machine/working3X 100, 110, 120 reps 12,10,9 Adductor machine/working3X 100, 110, 120 reps 12,10,9 Had to throw in some hammies since I got boned on July 4th with them closing early then told the day before. Also trying to get back to lifting a bit heaver in everything and get away from all the super set work I had been doing for the past month and a half or so. 

Routine C Chest  Week 1 Slight IN Flat bench/warm3X 45, 95, 145, 175 working4X 205, 215, 220x2  reps 8, 6, 6, 6   Slight decline DB press/warm1X 45 working3X 85 reps 12,11,12 In DB fly/working3X 35 reps 12,12,12 DB pullover/working3X 85  reps 12,10,8 Did 12mins bike post too

Routine C Quads & calfs Week 1 Leg ext/warm2X 40, 70 working3X 140, 200, 230 reps 16,15,10 Front squat(ss)/warm2X 45, 95 working3X 145, 185, 215 reps 10, 10, 6 Holding BB behind legs squat/working 3X 185, reps 10,10,10 Sissy squat/working3X body weight  reps 20,20,20 Seated 1 leg DB calf raise/working4X  15x2, 20x2 reps 30, 35, 35,35 Did 15mins bike post

Bi's & tri's Week 1 Standing BB curl/warm2X 45,75 working3X 105, 115, 120 reps 10,9,8 Close grip BB/warm2X 45, 95, working3X 145, 165, 175 reps 10,9,8 Alt hammer curl/working3X 45, 50, 55 reps  10,9,7 DB overhead ext/working3X 80, 95x2 reps 18,9,8 DB preacher curl/working3X 25 reps 14,15,15 In skull crushers/working3X 70  reps 10,10,9 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1