Routine B
Chest & tri's

Week 2
On 5 sets of 5

Flat press/warm3X95, 135, 185 working5X235X4, 240/165 reps5,5,5,5,7/12
In DB press/warm1X45 working3X90, 100, 110/45 reps11,9,6/10
Flat fly/warm1X25 working3X45 reps12,12,12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X85 working3X100 reps14,12,12
Laying bar ext/working2X40, 50 reps12,12

felt really solid tonight think the few cheat meals threw this week
cuz of the holidays and all has given me a little more gas threw the past
few workouts did 10min incline walk too

Routine B
Quads & calfs

Week 2
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X470, 480, 490, 500, 510/200 reps6,6,6,6,6/12
Bar lunge/warm1X85 working3X135, 155, 175 reps8,8,8
Alt 1Leg Ext/working3X140X2, 140/70 reps12,12,10/12
Squat/warm1X135 working3X185+4ch, 205+4ch reps12,12,12
Donkey raises/working5X320, 400X2, 400/200/80 reps25,20,20,20,20/20/15

was feeling good tonight did tweak my groin on the drop set on the leg press witch
forced me to cut back a little after that but not by much, did 10mins incline walk too

Routine B
Shoulders & bi's

Week 2
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X160X3, 165X2 reps5,5,6,5,5
1arm Side laterals/warm2X25 working4X50X3, 50/25 reps10,10,10,10/12
Rear DB raises(ss)/working3X30 reps12,12,12
BB shrugs(ss)/working3X185, 195X2 reps12,12,12
BB curl/warm2X45, 75 working4X120, reps7,6,6,6
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X20 reps12,12,12

felt real good tonight had a nice pump and a good solid feel threw out
the routine did 10mins incline walk too

12-26-11

Routine B
Back & Hammies

Week 2
Doing 5 sets of 5

Deads/warms/3X135, 225, 315 working5X415 reps5,5,5,5,5
Lat pulldown close/warm/2X110, 120 working3X230X2, 230/120 reps7,7,7/12
Bent over row/warm1X135 working3X185, 205, 225 reps12,10,9
Bench row(ss)working3X75 reps11,12,10
Str arm pulldown(ss)working3X 24 reps13,13,13
Seated Leg curl/warm2X60 working3X160, 180, 200/60 reps12,10,10/12
DB split squat/working2X40 reps12,12

back felt pretty good tonight was a bit sluggish from all that Christmas
food, legs where still a bit sore from the shock of the new routine, especially the
hammies. so i cut out the the stiff legs for this week. did 10mins incline walk too

Routine B
Chest & tri's

Week 1
doing 5 sets of 5

Flat press/warm3X95, 135, 185 working5X230, 235X4 reps5,5,5,5,7
In DB press/warm1X45 working3X85, 90, 100/50 reps9,10,8/12
Flat fly/warm1X25 working3X50, 55, 55/25 reps12,9,9/12
Uneven pushups/working2X reps failure
Dips/working4X reps failure
Rope/warm1X55 working3X80, 110, 120 reps18,15,12

chest blew up today witch was sweet felt solid and strong legs up
on the bench for all of chest did 10mins incline walk too

12-23-11

Routine B
Quads & calfs

Week 1
5 sets of 5

Leg press/warm3X sled, 90, 180 working5X540, 450, 470, 490X2 reps5,6,5,5,6
Bar lunge/warm1X85 working4X145, 155, 175, 185 reps8,8,8,
Alt 1Leg Ext/working3X120, 140, 160 reps12,12,10
Squat/warm1X135 working3X185+4chX2, 205+4ch reps12,12,12
Donkey raises/working5X300, 400X4 reps22,20,20,20,18

legs where pumped and felt great today did 10mins incline walk too

Routine B
Shoulders & bi's

Week 1
5 sets of 5 training

Shoulder press/warm3X30, 80, 100 working5X150, 160X4 reps5,5,5,5,6
1arm Side laterals/warm2X25 working4X45, 50, 55, 55/25 reps10,9,8,7/13
Rear DB raises(ss)/working3X25X2, 30 reps15,15,13
BB shrugs(ss)/working3X185, 195X2 reps15,12,12
BB curl/warm2X45, 75 working3X115, 125, 125/75 reps9,6,6/10
Seated Alt DB curl(ss)/working3X35 reps12,12,12
1arm preacher curl(ss)/working3X15 reps15,15,15

felt good tonight shoulders blew up nicely and i killed my biceps
did 10min incline walk too