Routine A
Power day

Deads/warm3X135,225,315 working3X405,435x2 reps10,5,5
Walking lunges/working3X60x3 reps10x3
Lying leg curls/warm1X100 working3X200,225x2 reps10,8,7
BB shrugs/warm2X135 working3X225x2,245 reps10,10,10

felt pretty good and had a nice workout enjoyed this
did 18 mins incline walk too. and on a side note got my
hoodie tonight! i want to out grow it!

Routine A
Chest and arms

Flat bench/warm4X135x3,185 working4X245 reps6,6,6,5
In DB press/warm1X45 working3X85,90,95 reps11,10,9
Flat DB fly/warm1X25 working3X35,40,45 reps15,14,12
Bar curl/warm1X65 working3X125x2,125/65 reps8,8,7/15
Tri press/warm1X75 working3X135,145,145/115 reps10,8,8/8
1 arm cable curl(ss)/working3X60,70,80 reps15,11,10
Underhand cable tri ext(ss)/working3X90,120,140/80 reps20,12,10/12

felt good tonight had a solid pump everything was still sore from the
other two workouts legs, and back/delts legs up on chest work. did 10 mins
incline walk too

Routine A
Back and delts

Lat pulldown wide/warm2X100,120 working3X190+2chX2,200+2ch
reps9,10,9
DB bench row/warm1X40 working3X70,70+ch,70+2ch/50 reps12,12,11/12
DB pullover/warm1X50 working3X70,85,95/50 reps16,15,12/15
One arm Side lateral/warm1X25 working3X40+ch,45+2ch,45+2ch/

30 reps15,10,10/12
DB Front raises/working3X55+ch,55+2ch,55+2ch/30 reps11,10,10/12

felt great tonight loved the routine wanted to keep crushing weight had
to force myself to stop. did 10 mins incline walk too

Routine A
Legs

Squat/warm4X135x3,185 working4X315,335,345,350 reps8,8,7,6
Leg press/warm1X230 working3X 500,550,600/230 reps16,13,12/15
Leg curl/warm1X10 working3X30,40,50 reps12,12,10
Calf raise/warm1X95 workingX3135,145,155 reps25

did standing BB raises for calfs felt good tonight and enjoyed
the new routine did 10 mins incline walk too

Routine C
Back & shoulders

Pullups/working4X+ch failure
Seated cable row/warms2X90,100 working2X200+2ch,200+2ch/110+

2ch reps12,12/20
1 arm DB row/warms1X60 working2X110+2ch,110+4chx2 reps14,15,12
DB stand press/warms2X35 working2X65,75/35 reps11,7/12
Side ups/working3X20x2,20/10 reps12,12,12/8

felt solid tonight and crushed everything. did 10 mins incline walk
too

Routine C
Chest & arms

Flat DB press/warms3X50 working3X100+chains,100+2chX2
reps10,7,7
In DB press/warms1X45 working3X85+2ch reps7,8,9
Flat DB fly/working3X30+2ch reps13,13,13
In DB curl/warms2X25 working2X40+2ch reps10,
close press/warm2X9 working2X125+2ch,125+2ch/95+

2ch reps10,10/12
Con curl(ss)/working3X20+2ch reps12
DB KB(ss)/working3X15 reps12

legs up om pretty much everything on a bench, felt good
tonight and had some power great pump, did 10 mins incline walk
too

Routine C
Legs

Leg ext/warms1X100 working3X305x2,305/30 reps15,15,15/10
Front squat/warms3X95,115,135 working3X205+ch,215+ch/135+ch
reps7,7/15
Stiff leg DB/warms2X70,80 working2X130+ch,130+ch/90 reps13,12/11
Sumo DB/warms1X50 working3X90 reps12
Calf raise/warms2X120,140 working3X320 reps20

felt pretty good tonight, drop on the leg ext was a one leg, form
was a little off on the front squats tonight, did calfs on a leg press
machine, did 10 mins incline walk too