Hammies

Week 1

Laying leg curl/warm3X60, 75, 90 working4X120X3, 120/75 reps8,9,9,9/10
1 leg curl/working3X10, 15, 20 reps12,12,15
Stiff leg deads/working3X(ss)225, 275X2 reps15,15,10
DB stiff legs/working3X(ss)60, reps15,15,15
Standing calf raises/working4X90, 105, 120, 135/75 reps30,25,25,25/20

had a nice feel in the hammies tonight did 15mins incline walk too

Routine C
Back

Week 3


Sumo Deads/warm3X135, 225, 315 working5X425X2, 435, 440, 445 reps5,5,5,5,5
Pull ups/working4X +35, +45X3 failure
DB bent over row/warm1X25 working3X65X3 reps10,10,10
Pullover(ss)/working3X90, reps12,12,12
Seated row(ss)/working3X180, 190X2 reps12,12,12
DB curls/working3X30 reps12,12,12
Machine preacher curl/working3X 70, 90, 110 reps18,15,12

fleft pretty darn good tonight deads went up smooth and easy
did 10 mins incline walk too

1-28-12

Routine C

Chest & tri's

Week 2
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X250X4, 250/155 reps5,5,5,5,5/12
Slight in DB press/warm1X45 working3X95X2, 100/50 reps9,8,6/10
Flat bar chains/warm1X4ch working3X135+4ch reps10,9,9
In fly/working3X40, 45 reps15,12,11
Rev pressdown/warm1X55 working3X110, 130, 140 reps15,12,12
1arm rope/working3X35, reps12,12,12

chest had a great feel today shoulder was a little goofy but didnt effect
me much had to drop the DB close tri press ran out of time in the gym
did 10mins incline walk too

1-27-12

Routine C

Quads & calfs

Week 2

Leg ext/warm3X90, 120, 160 working3X285, 305X2 reps12,12,12
Front squat/warms2X95, 135 working3X185, 205, 225 reps8,8,5
DB Step ups/working3X70, reps10,11,12
Squats/warm1X135 working3X225, 245, 265 reps12,12,11
Seated calf raise/working5X40X4, 40/25 reps25,25,25,25,21/15

felt real good tonight with plenty of get up and go. did 10mins incline
walk too

1-25-12

Routine C
Shoulders & tri's

Week 2
5 sets of 5

Shoulder press/warm3X45, 90, 110 working5X170, 175X2, 180, 180/115 reps5,5,5,5,5/12
1arm cable lateral/warm2X10, 15 working3X30, reps12,12,12,12
DB/plate front raises(ss)/working3X40 reps12,12,12
DB upright rows(ss)/working3X40 reps12,12,12
Overhead DB ext/warm2X50X2 working3X80, 85, 85/50 reps12,11,11/12
Bent over cable kickbacks/working3X20, 25, 30 reps12,10,8

felt pretty solid tonight and moved threw the routine nicely did 10 mins incline walk too

Routine C
Back & hammies

Week 1


Sumo Deads/warm3X135, 225, 315 working5X415, 425X3, 435 reps5,5,5,5,6
Pull ups/working4X failure
DB bent over row/warm1X25 working3X60, 65, 65/30 reps12,10,10/11
Pullover(ss)/working3X90, reps11,12,12
Seated row(ss)/working3X180X2, 190 reps13,13,12
Stiff leg BD deads/warm1X50 working3X90, 95, 110 reps12,12,8
Laying leg curl/warm1X90 working3X170, reps10,10,10
Standing 1leg curls/working2X30, 25 reps10,12

deads wiped me out a bit tonight, pushed threw the rest of the routine
with some pretty good power but was a bit out of it, thinking about taking
the hammies out and doing them on Tues, so i have some more juice in the
tank to put some more hurting on them,

Routine C

Chest & tri's

Week 1
5 sets of 5

Flat bench/warm3X95, 135, 185 working5X245X2, 247.5, 250, 255/155 reps5,5,5,5,5/12
Slight in DB press/warm1X45 working3X95, 100, 100/45 reps9,8,6/10
Flat bar chains/warm1X95+2ch working3X165+4ch reps9,7,6
In fly/working3X45 reps10,9,9
Close press DB/warm2X30, 35 working3X55, reps12,11,11
Rev pressdown/warm1X55 working3X95, 110, 130 reps15,15,15
1arm rope/working3X35, reps12,12,12

chest felt pretty good tonight nice pump but the flat bench wiped me out a
little bit tonight legs up on bench for all chest, 10 mins incline walk too