Routine B
Back and delts

Pull ups/working4X 3Ch
Close pulldown/warm1X90 working3X190+ch reps8,8,8
1 arm DB row/warm1X60 working3X110+2ch, reps11,11,11
DB delt press/warm/1X25 working3X50+ch, 55+ch, 60+ ch reps11,11,10
seated side laterals/warm1X10 working3X20+ch reps12,12,12

felt good tonight and had a great workout did 11 mins incline
walk too

Routine B
Legs

Squat/warm4X135x3,205 working4X335X3, 345reps7,7,8,7
Hack press/warm1X140 working3X320, 410, 460 reps12,10,8
Split squat/warm1X115 working3X135, 145, 155 reps10,10,
Calf raise(ss)/working3X 155, reps30,30,30
Seated raise(ss)/working3X90, reps15,15,15

started off pretty tight and a bit sore but once i got threw the warm ups
felt the strength starting to show up and had a nice routine did 12 mins
incline walk too

Routine B
Power day

Roman deads/warm3X135,225,315 working3X415, 435, 455 reps6,6,3
Split squat/working3X115+ch, 125+2ch, 135+2ch reps12,12,
Glute ham raise/working4X 30lbs. Failure
DB shrugs/warm2X60 working3X80+2ch reps12,12,12

did 10 mins incline walk too felt pretty good and had a nice
workout

3-26-11
Routine B
arms

Arms

Cable curl/warm2X60 working4X150,195X2,195/100 reps15,7,6,6/10
Dips/warm1X working4X 70lbs, 90lbsX3 reps12,7,7,6
Seated DB curl/working3X40 reps12,12,12
Overhead DB ext/working3X60 reps15,15,15

did a quick warm up light run for about 5. just did arms cuz couldnt get to
them on chest day

Routine B
Chest and arms

Bench press/warms4X135X3,185 working4X235+2ch reps5,4,7,4
In DB fly/warms1X25 working3X35+2ch,40+2chX2 reps12,12,12
In DB press/warms1X45 working3X80+2ch,80X2 reps8,10,9

got to gym late didnt have time to get to arms felt pretty good for first night
back to chest. did 10 mins incline walk too

Routine B(new)
Back and delts

Pull ups/working4X 2chX2,3chX2
Close pulldown/warm1X90 working3X170,190,200/100 reps10,8,6/11
1 arm DB row/warm1X60 working3X110+2ch, reps10,10,10
Front DB press/warm/1X25 working3X55,60,60/30 reps9,8,10/11
1 arm side laterals/working3X40,40,45 reps12,12,12

felt a little tired tonight this whole weeks prob gonna be a bit
of a energy drain until i get back into the rhythm of everything
felt a bit out of it but still managed to move a little weight so that was
cool. did 10 mins incline walk too

3-22-11
Routine B(new)
Legs

Squat/warm4X135x3,185 working4X315+chX2,315+2chX2 reps8,9,8,7
Hack press/warm1X140 working3X230,230+2ch,280+2ch reps12,12,13
Split squat/warm1X145 working3X45+2ch,65+2ch,85+2ch reps12,12,12
Calf raise(ss)/workingX3135+2chX2,

155+2ch reps30,30,25
Seated raise(ss)/working3X90, reps25,15,15

felt good to finally get back into a gym and throw a little weight
around im sure my legs are gonna be nice and sore for a few days
did 12 mins incline walk too