did my high intensity cardio on the bike tonight also did
some ab work

Routine B
Shoulders and bis

Side laterals/warms2X10,15 working3X30,35,35 reps8
Db press/warms2X40 working2X60,70 reps8
Cable upright row/warms1X60 working4X80,90,100,110 reps10
Cable front raise/working3X20 reps12
Incline Db curl/warms2X20 working3X35,40 reps6
Cable curls/warms1X60 working3X110,140,150 reps10
1arm preacher curl/working2X30 reps10

Felt nice again loving routine B! The only thing is on this shoulder routine you
only had down three exercises for delts but I'm down for 4 in both routines A&C.
There was a empty space on my chart where the fourth exercise would have been so
wasn't sure about that. So I just threw in front raises. Did you only want 3
exercise? Or just something got lost in translation?  Did 30 mins incline walk
tonight and also last night thanks Joe

Routine B
Back and hammies

Lat pulldown palm up/warms3X100,110,110 working3X190,190,200 reps8
T bar row/warms2X95 working3X125,160,160 reps8
Db deads/warms2X50,60 working2X100,130 reps10
Close row/working3X160,170,180  reps12
Good mornings/working3X55,55,65 reps12
Glute ham/working3X20 failure

Felt solid liked this routine! Got kinda shitty T bar row machine at my gym prob
do the old barbell in a corner trick next time. Don't have heavy enough Db's to
make the deads hard, i'll have to come up with something for next time
cold have done 15 reps with them 130s. Should I keep the weights by my side
on them or in front of me? Also didn't feel a whole lot in my hammies with
the good mornings, should I have feet close together, or far apart? Knees
bent some or locked out? Thanks Joe

Routine B
Chest and tris

Incline bar press/warms3X115,115,135 working3X185,225,225 reps8,6
Incline DB/warms2X50 working2X80 reps8
Flat fly/warms1X20 working3X30,35,35 reps12
Un even pushups/working2X failure
Dips/working4X failure
Rope/warms1X50 working2X60,65 reps12
Lying bar ext/working2X55 reps12

Loving the new chest routine! Felt solid all workout nice pump liking the un
even pushups. Counting the days till next chest day

Routine B
Quads and calfs

Squat/warms3X100 working4X250,300,350,350 reps8
Hack squat/warms2X80 working2X150,200 reps10
Sissy squat/working4X body weight reps20,15,15,15
Bar lunge/working3X55,55,65 reps12
Donkey/working5X400 reps20

Like the new leg routine. Man holly shit them sissy squats are no joke!! Them
babies kicked my ass! Thought I got a killer burn from them split squats. Love
it. Did them in the hack squat machine so my body weight plus what ever the
machine weights. And did all the other squats in the smith rack.

did my high intensity cardio tonight on bike. also did abs

Routine A
Shoulders and bis

Seated bar press/warms3X95,105,115 working3X155,155,160 reps8
Seated side laterals/warms1X15 working3X25 reps10
Front raise ss/warms1X10 working2X20 reps10
Rear bench row/warms1X15 working3X25 reps12
Bar curl (up against wall)/warms2X65,75 working3X105 reps6
Rope curl/warms/1X70 working3X110 reps8
Con curl/working2X30,40 reps10

Had a good workout tonight