Routine C

Quads & calfs

Week 3

Leg ext/warm2X 50, 80 working3X 160, 180, 200 reps 15,14,15
Front squat machine(ss)/warm2X 180X2 working3X 320, 350, 370 reps 13,13,14
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,12

Leg ext(ss)/working3X 140, 120 reps 11,14,15
Sissy squat/working3X body weight  reps 20,20,20

Seated calf raise/working3X 45/25 reps 25/14, 25/11, 22/10



beat the legs up pretty good tonight did 12mins incline walk pre and 12mins bike post

Routine C
Shoulders

Week 3


High IN Shoulder press/warm3X 45, 65, 85 working4X 105x3, 105/65 reps 11,11,11,11/12
1arm cable lateral/warm1X 15 working3X 25x2, 25/15  reps 12,12,12/12
DB/plate front raises(ss)/working3X 35 reps 13,13,13
Behind head standing BB press(ss)/working3X 75  reps 12,12,12
Cable shrug(ss)/working3X 100  reps 12,12,12
Rear delt cable(ss)/working3X 25, reps 15,15,15


had a real good shoulder routine tonight did 10mins incline walk pre 10mins bike post

Routine C
Back

Week 3

Lat pulldown wide/warm2X 100, 110  working3X   170x2, 170/100 reps 12,12,11/12
Seated cable row/warm1X 90 working3X 150, reps 12,12,12
Pullovers(ss)/working3X 90 reps 13,12,12
DB bent over rows(ss)/working3X 55, reps 12,12,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 140 reps 15,15,15

felt pretty good tonight did 10mins incline walk pre 10mins bike post

Chest

Week 2

Flat bench(ss)/warm4X 45, 95, 135, 185 working3X 225x2, 225/135  reps 7,7,8/9
Neutral grip DB press(ss)/working3X 40, 50, 55/30 reps 20,15,12/13

Slight in DB press(ss)/warm1X 50 working3X 85, reps 9,8,7
Flat bench with bands(ss)/warm1X 75 working3X 115 reps 9,9,9

In cable fly(ss)/working3X 22.5, 25  reps 20,16,15
Machine neutral grip flat press(ss)/working3X 100 reps 15,16,15


did 10mins incline walk pre and 7mins bike post before they threw me out

4-20-12

Routine C

Quads & calfs

Week 1

Leg ext/warm2X 50, 90 working3X 200, 220x2 reps 12,12,
Front squat machine(ss)/warm2X 180X2 working3X 320, 350,  370 reps 13,13,13
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145   reps 12,12,12
Leg ext(ss)/working3X 160  reps 12,13,12
Sissy squat/working3X body weight  reps 20,18,15
Seated calf raise/working3X 45/25 reps 22/15, 21/14, 20/14


did 10mins incline walk pre

4-18-12

Routine C
Shoulders

Week 1


Shoulder press/warm3X 55, 75, 95 working4X 135, 140, 145, 150/85 reps 11,10,9,8/12
1arm cable lateral/warm1X 15 working3X 25X2, 25/15   reps 12,12,12/12
DB/plate front raises(ss)/working3X 40, 35 reps 10,13,13
Behind head standing BB press(ss)/working3X 65x2, 75 reps 13,13,12
Cable shrug(ss)/working3X 100, 110X2 reps 15,12,12
Rear delt cable(ss)/working3X 12.5, reps 15,14,14

did 10mins incline walk pre 10mins bike post

Hammies

Week 2

Seated leg cur/warm3X 40x2, 50 working3X 90x2, 100/60 reps 12,15,15/12
Laying 1 leg curl/working3X 50, 60, reps 15,13,12
Butt raise(ss)/working3X 50, 60, 70 reps 15,15,15
1 leg curl(ss)/working3X 20 reps 12,12,12
Lay leg curl/working3X 120, 130, 150 reps 12,12,12
Deads/warm2X 135, 225 working3X 315, 435, 455 reps 20,1,2
Calf rate on leg press/working3X 100/40x3 reps 25/12,25/12,25/10

12mins incline walk