Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X270x2,270/180
reps6,6,6/10
T bar row/warms2X150, working2X,280,315/220 reps12,10/12
Db deads/warms1X60 working2X130 reps20,20
Db press/warms/2X40 working2X75,80/45 reps9,7/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

little weak on the underhand pull, but snapped out of it as
soon as i got to the T bar row and blasted threw the rest of the
routine, did 12 mins incline walk too

1-16-11
Routine A
Chest and arms

Flat bar press/warms3X135 working3X255x2,255/225 reps5,4,4/4
Slight In Db press/warms1X45 working3X90,100,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps12,14
Cable curls/warms2X75 working2X175,175/60 reps9,9/12
Rope pressdown/warms2X70,80 working2X130,130/60 reps12,10/12
Hammer curl(ss)/working3X45, reps12
Dips(ss)/working3X failure

felt a bit out off on the flat bar press, did it with legs up
once i got past it and onto the DB incline started to feel good
and the weight felt light. rest of the workout was great, did
10mins incline walk too

Routine A
Legs

Leg extensions/warms1X30 working3X90,120,160 reps13,15,15
Squat/warms3X135 working3X315,365,365/225 reps12,10,8/14
Leg curl/warms2X100 working3X225,225/150 reps9,8/12
Bar lunges/warms1X85 working2X125 reps10
Calf raise/warms2X120 working3X260,280,300 reps20

felt good and had a painful blast hitting the squats
form held out pretty well and really blasted them
did 10 mins incline walk too

Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X280x2,280/190
reps6,5,5/10
T bar row/warms2X150, working2X,265,295/185 reps10,10/15
Db deads/warms1X60 working2X130 reps17,17
Db press/warms/2X40 working2X75,70/45 reps7,6/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt pretty solid tonight didnt have my cousin
with me to spot so held me back a little but besides that
had a good night did 10 mins incline walk too

Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X255,265,275/225 reps8,5,4/5
Slight In Db press/warms1X45 working3X90,95,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps15
Cable curls/warms2X75 working2X175,175 reps9,9
Rope pressdown/warms2X70,80 working2X130,130/75 reps10,10/11
Hammer curl(ss)/working3X45, reps12,
Dips(ss)/working3X failure

pretty solid workout tonight a little sluggish on the flat
bar press but got in the groove after that did 10 mins
incline walk too

Routine A
Legs

Leg extensions/warms1X100 working3X305x3 reps12
Squat/warms3X135 working3X275,300,320/225 reps12,15,10/12
Leg curl/warms2X100 working3X200,225/140 reps9,7/12
Bar lunges/warms1X85 working2X125,135 reps10
Calf raise/warms2X20 working3X25 reps20,15,15

the free weight squats felt great today and held nice form
had some pretty good power, felt like i was walking around with
bricks on my legs after i got done that drop set. did one legged
calf raises and did 10 mins incline walk

1-7-11
Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X280,280,300/150 reps7,8,5/10
T bar row/warms2X150, working2X,255,290/150 reps10,10/15
Db deads/warms1X60 working2X130 reps20,14
Db press/warms/2X40 working2X75,80/45 reps8,7/8
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12