Routine A
Shoulders + biceps

Week 3 off Max 200

Military BB/warm3X80 working5X100, 120, 140, 150/120 reps5,3,1,9/9
BB front raise/warm1X25 working3X45, 50X2 reps10,10,10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X20 working2X(drop)45, 45/30 reps8,8/8
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice and focused tonight in the zone 10mins incline walk too

Routine A
Back + hammies

Week 2 max 475

Deads/warm3X135, 225 working5X265, 295, 320X2, 370 reps5,5,10,10,12
Lat pulldown palm up/warm2X90, 100 working3X220, 240X2 reps10,7,6
T bar row/warm1X150 working3X290 reps7,8,7
1 arm DB row(ss) working3X90X2, 100 reps10,12,12
Rope pulldown(sa) working3X20, 18X2 reps12,12,12
Laying leg curls/working4X180, 190X3 reps12,11,11,
Seated leg curl/working2X90, 100 reps15,15

good strength tonight pulled hard on everything, didnt feel like doing 20+
reps on the last set of deads so upped the weight on last set. did 10mins incline
walk too

8/27/11

Routine A
Chest and triceps

week 1 max 315

Flat bench/warm3X95,135 working5X175, 197.5, 215X3 reps5,5,10,10,11
Chest dip/working4X80, 85X3 reps11,10,11,11
Slight In DB press(ss) working3X85 reps fail
Slight In DB fly(ss) working3X35 reps fail
Tricep press/warm2X65, 85 working2XD135, 135/95 reps10,11/11
Seated DB ext/warm1X50 working2X80, 80/50 reps8,8/8
1arm under hand/working2X45 reps12,11

felt good tonight had a nice pump in the chest did 10mins incline walk too

Routine A
Quads and Calfs

Week 2 max 425

Squat/warm3X135 working5X235, 265, 287.5X3 reps5,5,10,10,12
Walking DB lunge/warm1X30 working3X55 reps10,10,10
Leg ext/warm1X90 working3X240, 260, 285 reps15,12,11
Hack squat/working3X270, reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

felt pretty strong tonight had a nice pump in the quads did 10mins incline walk
too

Routine A
Shoulders + biceps

Week 2 off Max 180

Military BB/warm3X80 working5X100, 112.5, 122.5X3 reps5,5,10,10,14
BB front raise/warm1X25 working3X40, 45, 50 reps10,10,10
Side raises up,downs/working3X30/35/40 reps5's
DB Shrug/warm1X50 working3X80, 80, 85 reps12,12,11
In DB curl/warm2X20 working2X(drop)50, 50/20 reps6,6/13
1arm Rope curl(SS) working3X45, 40X2 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice tonight solid feel nice pump too did 10mins incline walk too

Routine A
Back + hammies

Week 1 max 460

Deads/warm3X135, 225 working5X275X4, 315 reps10,10,10,10,24
Lat pulldown palm up/warm2X90, 100 working3X210, 220, 230 reps9,9,8
T bar row/warm1X110 working3X290 reps7,7,7
1 arm DB row(ss) working3X80, 90 reps10,10,10
Rope pulldown(sa) working3X20, reps12,12,12
Laying leg curls/working4X180, 190X3 reps10,9,8,8
Seated leg curl/working2X50, 60, reps13,13

felt good and solid tonight enjoyed the fresh new routine did 10mins incline
walk too

Routine A
Quads and Calfs

Week 1 max 425

Squat/warm3X135 working5X255, reps10,10,10,10,11
Walking DB lunge/warm1X30 working3X55 reps8,8,8
Leg ext/warm1X80 working3X200, 260 reps14,11,11
Hack squat/working3X180, 200, 230 reps12,12,12
Seated calf raises/working5X70 reps20,20,20,20,20

the squats wiped me out! havent done that many reps with squats in a while,
was good tho enjoyed the whole routine did 10mins incline walk too