Routine C
Quads & calves

Week 3 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X230, 275, 325, 345, 370, 405/225
reps5,3,1,1,1,3/9
Leg ext/warm1X100 working3X285, 295, 305 reps13,12,11
Front squat/warm1X135 working3X185 reps8,8,6
Sissy squats/working4X3chains, 4chainsX3 reps22,20,20,20
Seated calf raise/working5X55 reps30,25,25,25,22

well felt pretty great tonight from the moment i walk threw the doors witch
was sweet, did 10mins incline walk too

Routine C
Shoulders & biceps

Week 3 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X110, 135, 155, 165, 175, 190/125
reps6,4,2,2,2,5/11
1arm cable lateral/warm2X7.5, 10 working3X20X2, 20/12.5 reps10,10,9/8
DB/plate front raises(ss)/working3X35, 40 reps12,10,12
DB upright rows(ss)/working3X35 reps15,15,12
Hammer curl/warm2X20 working3X50, 55X2 reps10,8,8
Close grip curl/warm1X45 working3X100 reps12,11,11
1arm cable curl/working2X40,50 reps12,12

felt great tonight really had it going on was in the zone did 10mins incline walk too

Routine C
Back & hammies

Week 2 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X325, 365, 390X4 reps2,2,5,5,5,9
Pull ups/working4X failure
DB bent over row/warm2X30 working3X60X2, 60/30 reps12,12,12/12
Pullover(ss)/working3X85 reps12,12,12
Seated row(ss)/working3X180, 190, 200/100 reps12,12,11/12
Stiff leg BD deads/warm2X50 working3X90, 100, 110 reps12,12,11
Laying leg curl/warm1X90 working3X160, 170, 180 reps11,12,9
Standing 1leg curls/working2X30 reps10,10

little flat tonight, jacked my finger up at work today so grip was a bit soft had yo use straps
on deads witch im not a fan of so that threw me off alittle but moved threw the routine alright
did 10 mins incline walk too

Routine C
Chest & triceps

Week 2 off max 335
On JN 5's

Flat bench/warm4X45,95 135,185 working6X215, 245, 260X4 reps2,2,5,5,5,6
Slight IN DB/warm1X40 working3X95X2, 100/40 reps8,8,6/14
Flat bar chains/warm1X135+2ch working2X175+4ch, 165+4ch/135+2ch reps7,7/7
IN fly/working2X40, 40/25 reps15,13/12
Close press DB/warm2X60 working2X90, 60/35 reps12,9,11
Rev pressdown/warm1X50 working3X75, 85, 95/60 reps20,20,15/15
1arm rope/working2X35 reps12,12

flat felt a bit heavier then i would have liked but got it moving, had legs up on flat
with chains and also warm set and first working set of close press DB tried
to hold just one DB but didnt work out to well so went back to one in each hand
did 10mins incline walk too

10-24-11

Routine C
Quads & calves

Week 2 off max 460
On JN 5's

Squats/warm3X135, 185, 225 working6X300, 335, 355X4 reps2,2,5,5,5,5
Leg ext/warm1X100 working3X260, 285, 295 reps12,12,12
Front squat/warm1X135 working3X185 reps6,6,6
Sissy squats/working4X2chains reps20,20,20,20
Seated calf raise/working5X60 reps30,25,25,25,25

man squats kicked my ass tonight! was a little rough hitting them 4 sets
for 5 after that was pretty smooth, i was digging some trenches today at
work so that might have sapped them a little did 10mins incline walk too

10-22-11

Routine C
Shoulders & biceps

Week 2 off max 220
On JN 5's

Shoulder press/warm3X45, 80, 100 working6X145, 165, 175X4 reps3,3,5,5,5,7
1arm cable lateral/warm2X7.5 working3X17.5, 20, 20/10 reps12,9,9/10
DB/plate front raises(ss)/working3X35, 45X2 reps12,10,10
DB upright rows(ss)/working3X35 reps12,13,15
Hammer curl/warm2X15 working3X50 reps8,8,8
Close grip curl/warm1X45 working3X95, 105X2 reps12,10,9
1arm cable curl/working2X60, 65 reps10,10

had to cut rest between sets cuz ran late getting to the gym but had a nice routine
and the shoulders where definitely feeling it did 10mins incline walk too

10-20-11

Routine C
Back & hammies

Week 1 off max 495
On JN 5's

Deads/warm3X135, 225X2 working6X355 reps5,5,5,5,5,15
Pull ups/working4X failure
DB bent over row/warm1X30 working3X60, 70, 70/25 reps12,9,10/10
Pullover(ss)/working3X70, 85, 90 reps15,11,10
Seated row(ss)/working3X180, 190, 200 reps12,12,11
Stiff leg BD deads/warm2X40, 55 working3X80, 100X2 reps12,9,10
Laying leg curl/warm1X90 working3X150, 160, 170 reps12,12,9
Standing 1leg curls/working2X40, 30 reps11,11

i love me them deads, this was another fun routine loving all of routine C
had a great pump tonight too. im gonna be primed to kick some ass once August
rolls around if this keeps up. did 10mins incline walk too