Routine B - Rotation 4 - Legs

Taking it a little easy. I'm Still not 100%. I should be up to par in a few days.

Leg Press
(warms x 4)
8 x 610
Drop Set
7 x 630 - 6 x 450

Stiff Deads
(warms x 3)
8 x 200
Drop Set
7 x 210 - 6 x 140

Squats with Chains
14 x 120
11 x 130
10 x 140

DB Leg Curl
(warms x 1)
10 x 37.5
10 x 40
10 x 45

Routine B - Rotation 3 - Back & Delts

Okay, the back and rhomboids are still not 100%.
I took it easy today and I'm going to take a few days off to get healthier. I'll do some stretching, maybe a yoga class.
I think it is the smart thing to do.

Back
Lat Pull Over
(warms x 3)
6 x 80
Drop Set
5 x 85 - 6 x 55

Deadlifts
(warms x 2)
4 x 270
2 x 290
(skipped 1 set)

DB Rows
(warms x 2)
10 x 80
8 x 90
(skipped 1 set)

Delts
Upright Rows
(warms x 2)
10 x 80
8 x 90
(skipped 1 set)

Side Lateral Up/Downs - skipped

Routine B - Rotation 3 - Chest & Arms

I'm having issues in my back which is causing me to have diminished strength in my left side. Last chest day was the first time I noticed it but just chalked it up to possibly losing strength. But when I moved to arms I actually made gains and the following back and leg training days I did as well. Today I was having the same issues with chest and realized it was something in my back. The Chiropractor usually straightens things out in one shot. I'll get there first thing next week.

Last chest & arms training day I didn't post, just the frame of mind it put me in, but looking back arms was actually a decent workout. I also got 110's up for 6 on my first working set on inclines. After that I couldn't even move 90's. I'm my worst enemy when it comes to not accomplishing what I set out to do. However, I always get back on the horse. I will move 120's on the flat bench.

Weight - 172

Skinfolds
Chest - 5
Abdominal - 9
Thigh - 4
BF - 7%

Chest
Slight Incline DB Press
(warms x 3)
8 x 100
4 x 110
8 x 80

Weighted Chest Dips
(warms x 1)
12 x 45
10 x 45
8 x 45

Flat Bar x Reps
12 x 140
12 x 150
10 x 160

Arms
Barbell Curls
(warms x 2)
6 x 100
5 x 100

Tri Press Downs
(warms x 2)
6 x 100
5 x 100

Super Set
Rope Curls 12 x 100
DB Extensions 12 x 70
___________________

Rope Curls 12 x 120
DB Extensions 11 x 75
___________________

Rope Curls 11 x 130
DB Extensions 10 x 80

Routine B - Rotation 3 - Legs

Leg Press
(warms x 4)
8 x 590
7 x 610
6 x 650


Stiff Deads
(warms x 3)
8 x 210
Drop Set
7 x 160 - 7 x 120


Squats with Chains
14 x 120
11 x 130
10 x 140

DB Leg Curl
(warms x 1)
10 x 35
10 x 40
10 x 45

Routine B - Rotation 2 - Back & Delts

Back
Lat Pull Over
(warms x 3)
6 x 75
6 x 80
5 x 85

Deadlifts
(warms x 2)
5 x 250
4 x 270
2 x 290

DB Rows
(warms x 1)
12 x 85
11 x 90


Delts
Upright Rows
(warms x 2)
10 x 80
9 x 90
Drop Set
10 x 70 - 9 x 50

Up/Downs
15, 20, 25 x 6 - 10 x 15
15, 20, 25 x 6 - 10 x 8
15, 20, 25 x 6 - 10 x 6

Routine B - Rotation 2 - Abs, Calves & Cardio

Abs
(warms x 1)

Sit Ups
21 x BW
16 x BW

Flags
10 x BW
9 x BW

High Cable Flexion
(warms x 1)
10 x 70
8 x 80

Hammer Strength Crunch
(warms x 1)
28 x 40
15 x 50

Calves
Donkey Raises
(warms x 1)
16 x 400
14 x 445
12 x 470

HIIT
Bike 10 minutes

Routine B - Rotation 2 - Legs

Leg Press
(warms x 4)
8 x 540
6 x 590
6 x 600

Stiff Leg Deads
(warms x 3)
8 x 200
6 x 210
Drop Set
7 x 160 - 2 x 120

Squats with Chains
13 x 120
11 x 130
10 x 140

DB Leg Curl
(warms x 1)
10 x 35
10x 37.5
10 x 40

Calves - Late start, had to skip'em. I'll do them Wednesday with abs and cardio

Routine B - Rotation 1 - Back & Delts

Back
Lat Pull Overs
(warms x 3)
6 x 80
4 x 85
Drop Set
6 x 60 - 6 x 40

Deadlifts
(warms x 2)
5 x 230
4 x 250
3 x 270

DB Rows
(warms x 1)
12 x 80
11 x85

Delts
Upright Rows
(warms x 2)
10 x 70
8 x 80
7 x 90

Side Lat Raises Up/Downs
15, 20, 25 x 6 - 15 x 10
15, 20, 25 x 6 - 15 x 8
15, 20, 25 x 3 - 15 x 6

Routine B - Rotation 1 - Chest & Arms

Chest
Slight Incline DB Press
(warms x 3)
7 x 100
5 x 110
5 x 110

Weighted Chest Dips
(warms x 1)
12 x 45
10 x 45
9 x 45

Flat Bar x Reps
12 x 150
12 x 160
11 x 160

Arms
Barbell Curls
(warms x 2)
7 x 90
4 x 100

Tri Pressdown - used a different cable station.
(warms x 2)
7 x 90
4 x 100

Superset
Rope Curls 12 x 100
DB Extensions 12 x 70
___________________

Rope Curls 11 x 110
DB Extensions 10 x 75
___________________

Rope Curls 11 x 120
DB Extensions 9 x 75

Routine B - Rotation 1 - Legs

Leg Press
(warms x 4)
8 x 500
7 x 540
Drop Set
7 x 450 - 7 x 360

Stiff Leg Deads
(warms x 3)
8 x 180
6 x 200
Drop Set
7 x 160 - 6 x 120

Squats with Chains
15 x 90
10 x 140
10 x 140

DB Leg Curl -I have a hard time holding onto the DB. I could do more reps, maybe even weight. Any tips?
(warms x 1)
8 x 42.5
8 x 35
10 x 30

Calves - Late start, had to skip'em. My calves aren't a weak point - no sweat.

Routine A - Rotation 4 - Abs & HIIT

Abs
(warms x 1)

Flag with Reverse Crunch
16 x BW
13 x BW

Sit Ups
16 x BW
12 x BW

High Cable Flexion
(warms x 1)
10 x 50
8 x 60

Hammer Strength Crunch
20 x 40
17 x 45

Speed Bag - 10 minutes

HIIT
Bike - 10 minutes

Routine A - Rotation 4 - Back & Delts

Warm-up, cool down, stretching ..Blah Blah Blah

Back
Lat Pull Unders
(warms x 3)
7 x 175
6 x 175
Drop Set
7 x 140 - 7 x 100

T-Bat Rows
(warms x 2)
10 x 125
8 x 125
Drop Set
9 x 115 - 8 x 100

Rope Pull Downs
(warms x 1)
12 x 115
8 x 115

Delts
DB Press
(warms x 2)
6 x 60
5 x 60
Drop Set
7 x 50 - 7 x 40

Superset
Barbell Front Raise 12 x 60
Seated Side Lateral 12 x 15
_____________________

Barbell Front Raise 10 x 60
Seated Side Lateral 11 x 15
_____________________

Barbell Front Raise 9 x 60
Seated Side Lateral 10 x 15

Routine A - Rotation 4 - Chest & Arms

Chest
Bench Press
(warms x 3)
5 x 195
5 x 205
5 x 205

Slight Incline DB Press
(warms x 1)
10 x 80
10 x 85
7 x 90

Incline DB Fly
(warms x 1)
10 x 45
10 x 45

Arms
Cable Curl
(warms x 2)
10 x 140
8 x 145

Rope Press Downs
(warms x 2)
10 x 110
9 x 115

Superset
Hammer Curls 12 x 45
Dips 24 x BW
___________________

Hammer Curls 11 x 50
Dips 18 x BW
___________________

Hammer Curls 10 x 55
Dips 16 x BW

Routine A - Rotation 4 - Legs

Body Weight - 173lbs

Leg Extensions
(warms x 1)
10 x 285
10 x 290
9 x 290

Squats
(warms x 3)
5 x 240
5 x 250
4 x 255
Drop Set
6 x 190 - 6 x 160

Leg Curl
(warms x 2)
7 x 230
6 x 235
Drop Set
6 x 190 - 6 x 160

Barbell Lunge
(warms x 1)
10 x 50
10 x 50

Standing Calf Raises
(warms x 2)
13 x 220
10 x 240
9 x 240

Routine A - Rotation 3 - Back & Delts

Back
Lat Pull Unders
(warms x 3)
6 x 175
5 x 175
4 x 175

T-Bar Rows
(warms x 2)
10 x 115
8 x 125
Drop Set
8 x 125 - 8 x 100

Rope Pull Down
(warms x 1)
12 x 110
10 x 115

Delts
DB Press
(warms x 2)
6 x 55
5 x 60
Drop Set
6 x 60 - 6 x 40

Superset
Barbell Front Raise 12 x 50
Seated Side Raise 12 x 15
___________________

Barbell Front Raise 10 x 60
Seated Side Raise 11 x 15
___________________

Barbell Front Raise 10 x 60
Seated Side Raise 11 x 15

Routine A - Rotation 3 - Chest & Arms

Chest
Bench
(warms x 3)
5 x 195
4 x 205
3 x 205
I had a bad flat bench but it got better.

Slight Incline DB Press
(warms x 1)
10 x 75
9 x 80
6 x 85

Incline DB Fly
(warms x 1)
12 x 40
10 x 45

Arms
Cable Curl
(warms x 2)
10 x 140
8 x 145

Rope Press Down
(warms x 2)
10 x 110
8 x 115

Superset
Ham Curls 12 x 40
Dips 22 x BW
________________

Ham Curls 11 x 45
Dips 17 x BW
________________

Ham Curls 10 x 50
Dips 12 x BW

Routine A - Rotation 3 - Abs & HIIT

Abs
(warms x 3)

Flags with Reverse Crunch
16, 12

Flags
9, 6

High Cable Flexion
11 x 45
8 x 60

Hammer Strength Crunch
25 x 30
21 x 30

HIIT
Bike - 15 minutes

Routine A - Rotation 3 - Legs

Leg Extensions
(warms x 1)
10 x 275
10 x 280
8 x 280

Squats
(warms x 3)
5 x 210
5 x 215
4 x 225
Drop Set
3 x 230 - 3 x 190

Leg Curl
(warms x 2)
6 x 230
5 x 230
Drop Set
4 x 230 - 5 x 190

Barbell Lunge
(warms x 1)
10 x 50
10 x 50

Seated Calf Raise
(warms x 2)
15 x 90
13 x 90
12 x 90

Routine A - Rotation 2 - Back & Delts

Back
Lat Pull Unders
(warms x 3)
6 x 170
5 x 175
Drop Set
5 x 175 - 5 x 135

T-Bar Rows
(warms x 2)
10 x 115
9 x 125
Drop Set
8 x 125 - 8 x 100

Rope Pull Downs
(warms x 1)
11 x 110
9 x 115

Delts
DB Press
(warms x 2)
7 x 55
5 x 60
Drop Set
4 x 60 - 7 x 35

Superset
Front Raise - 12 x 22.5
Seated Side Raise - 12 x 15
___________________

Front Raise - 11 x 25
Seated Side Raise - 11 x 15
___________________

Front Raise - 10 x 30
Seated Side Raise - 11 x 15

Routine A - Rotation 2 - Chest & Arms

Chest
Bench
(warms x 3)
5 x 195
5 x 205
2 x 215 - a little piece of it!

Slight Incline DB Press
(warms x 1)
10 x 70
9 x 75
8 x 80

Incline Fly
(warms x 1)
12 x 40
10 x 45

Arms
Cable Curl
(warms x 2)
10 x 140
6 x 150

Rope Press Down
(warms x 2)
11 x 100
9 x 110

Superset
Hammer Curls 12 x 40
Dips 22 x BW
________________

Hammer Curls 11 x 45
Dips 17 x BW
_________________

Hammer Curls 10 x 50
Dips 12 x BW

Routine A - Rotation 2 - Legs

Legs - applied progression to warms
Leg Extensions
(warms x 1)
10 x 270
8 x 275
8 x 275

Squats
(warm x 3)
6 x 180
4 x 210
3 x 210
Drop Set
3 x 220 - 4 x 180

Leg Curl
(warms x 2)
6 x 225
5 x 230
Drop Set
4 x 230 - 5 x 190

Barbell Lunge
(warms x 1)
10 x 50
9 x 50

Donkey Calf Raises
(warms x 2)
13 x 445
12 x 445
10 x 445

Routine A - Rotation 1 - Back & Delts

Back
Lat Pull Unders
(warms x 3)
6 x 160
5 x 170
Drop Set
4 x 170 - 5 x 130

T-Bar Rows
(warms x 2)
10 x 100
9 x 115
Drop Set
8 x 115 - 8 x 90

Rope Pull Downs
(warms x 1)
10 x 100
9 x 100

Delts
DB Press
(warms x 2)
8 x 50
6 x 55
Drop Set
4 x 60 - 7 x 30

Superset
Front Raise 12 x 20
Seated Side Raise 11 x 15
________________

Front Raise 11 x 25
Seated Side Raise 10 x 15
______________________

Front Raise 10 x 27.5
Seated Side Raise 10 x 15

Routine A - Rotation 1 - Abs & HIIT

Abs
(warms x 2)

Flags
15 x BW
11 x BW

Sit Ups
12 x BW
10 x BW

Ab Wheel on Ramp
15 x BW
12 x BW

HIIT
Bike - 15 minutes

Routine A - Rotation 1 - Chest & Arms

Chest
Bench Press
(warms x 3)
7 x 180
5 x 200
3 x 210

Slight Incline DB Press
(warms x 1)
11 x 70
9 x 70
7 x 70

Incline DB Fly
(warms x 1 )
12 x 35
10 x 40

Arms
Cable Curl
(warms x 2)
9 x 140
7 x 140

Rope Press Down
(warms x 2)
10 x 100
9 x 100

Superset
Hammer Curls 10 x 40
Dips 20 x BW
_______________

Hammer Curls 10 x 40
Dips 16 x BW
________________

Hammer Curls 9 x 40
Dips 12 x BW

Routine A - Rotation 1 - Legs

Leg Extensions
(warms x 1)
11 x 260
10 x 270
9 x 270

Squats
(warms x 2)
5 x 180
4 x 200
3 x 210
3 x 210

Leg Curl
(warms x 1)
7 x 210
6 x 225
Drop Set
5 x 225 - 6 x 180

Barbell Lunge
(warms x 1)
10 x 50
8 x 60

Calf Raises
(warms x 1)
15 x 220
13 x 220
12 x 220

Routine C - Rotation 4 - Back & Delts

Back
Pull Ups
11 x BW
9 x BW
6 x BW
5 x BW

Seated Cable Row
(warms x 2)
8 x 150
8 x 140
Drop Set
7 x 140 - 8 x 100

DB Row
(warms x 1)
11 x 85
10 x 85

Delts
Push Press
(warms x 1)
6 x 70
5 x 70
5 x 70

Side Ups
12 x 15
11 x15
10 x 15

Routine C - Rotation 4 - Chest & Arms

Chest
DB Press
(warms x 3)
Attempted 120's twice - not happening this go round!
5 x 110
5 x 100
4 x 100


Incline DB
(warms x 1)
10 x 70
8 x 75
6 x 70

DB Fly
12 x 35
11 x 35
11 x 35

Arms
Incline DB Curl
(warms x 2)
6 x 40
Drop Set
6 x 40 - 6 x 25

French Press
(warms x 2)
10 x 70
9 x 80

Superset
con. curls 10 x 70
db kickbacks 15 x 15
__________________

con. curls 9 x 70
db kickbacks 13 x 15
_________________

con. curls 8 x 70
db kickbacks 12 x 15

Not a good day Boss.

Routine C - Rotation 4 Calves, Abs & HIIT

Donkey Calf Raises
(warms x 2)
12 x 445
11 x 445
10 x 445


Abs (warms x 2)

Hanging Straight Leg Raises
10 x BW
8 x BW

Ab Wheel on Hadicap Ramp
11 x BW
10 x BW

High Cable Flexion
10 x 45
9 x 45

HIIT
Bike - 15 minutes

Routine C - Rotation 4 Legs

Leg Extensions
(warms x 1)
10 x 270
10 x 260
9 x 250

Front Squats
(warms x 1)
6 x 130
5 x 140
4 x 150

Stiff Deads w/Trap Bar
(warms x 1)
10 x 180
9 x 180
Drop Set
6 x 200 - 6 x 90

DB Sumo Deads
(warms x 1)
10 x 70
10 x 70
9 x 70

I ran late and had to skip calves. Will hit them a little tomorrow with abs.

This work out kills my lower back!

Routine C - Rotation 3 Back & Delts

Back
Pull Ups
11 x BW
9 x BW
6 x BW
5 x BW

Seated Cable Rows
(warms x 2)
9 x 140
8 x 140
Drop Set
7 x 140 - 7 x 100

DB Row
(warms x 1)
9 x 85
8 x 85

Delts
Push Press
(warms x 2)
6 x 70
4 x 80
3 x 80 - lame! going in this AM I was shooting to push 90lbs.

Side Ups
12 x 15
11 x 15
10 x 15

Routine C - Rotation 3 - Chest & Arms

Chest
DB Press
(warms x 3)
6 x 110
6 x 100
5 x 100

Incline DB Press
(warms x 1)
10 x 70
8 x 75
7 x 75

DB Fly
12 x 35
11 x 35
10 x 35

Arms
Incline DB Curl
(warms x 1)
6 x 40
Drop Set
6 x 40 - 6 x 25

Close Grip Bench
(warms x 1)
9 x 90
6 x 90

Superset
Con Curls 10 x 70
DB Kickbacks 15 x 15
__________________

Con Curls 10 x 70
DB Kickbacks 12 x 15
___________________

Con Curls 9 x 70
DB Kickbacks 11 x 15

Routine C - Rotation 3 Legs

Leg Extensions
(warms x 1)
11 x 250
10 x 260
8 x 270

Front Squats
(warms x 2)
7 x 110
5 x 130
4 x 130

Stiff Deads w/Trap Bar
(warms x 1)
9 x 180
7 x 180
9 x 140

DB Sumo Deads
11 x 70
10 x 70
9 x 70

Seated Calf Raise
(warms x 1)
15 x 90
14 x 90
14 x 90

Routine C - Rotation 2 Back & Delts

Back
Pull Ups
10 x BW
8 x BW
7 x BW
6 x BW

Seated Cable Rows
(warms x 2)
9 x 130
8 x 130
Drop Set
7 x 130 - 7 x 100

DB Rows
(warms x 1)
11 x 80
10 x 80

Delts
Push Press - Loving these, found my groove on the last set -MORE WEIGHT!
(warms x 2)
8 x 50
6 x 60
6 x 60

Side Ups
12 x 15
8 x 20
10 x 15

Routine C - Rotation 2 Abs & HIIT

Abs
(warms x 2)

Hanging Straight Leg Raises
11 x BW
8 x BW

Sit Ups
13 x BW
10 x BW

High Cable Lateral Flexion
10 x 45
9 x 50


HIIT: Bike -15 minutes

Routine C - Rotation 2 Chest & Arms

Chest
DB Press
(warms x 3)
4 x 110
6 x 100
5 x 100

Incline DB Press
(warms x 1)
5 x 80
9 x 70
8 x 70

DB Fly
10 x 40
11 x 35
11 x 35

Arms
Incline DB Curl
(warms x 1)
6 x 40
Drop Set
6 x 35 - 6 x 25

French Press
(warms x 1)
10 x 70
Drop Set
9 x 70 - 8 x 40

Superset
Con Curls 10 x 70
DB Kickback 10 x 20
___________________

Con Curls 10 x 70
DB Kickback 12 x 15
__________________

Con Curls 9 x 70
DB Kickback 11 x 15

Routine C - Rotation 2 Legs

Leg Extensions
(warms x 1)
10 x 240
10 x 250
8 x 260

Front Squat
(warms x 2)
6 x 90
5 x 110
5 x 110

Stiff Deads w/Trap Bar
(warms x 1)
8 x 180
6 x 180
8 x 140

DB Sumo Deads - Odd movement, but I think I got the hang of it.
(warms x 1)
12 x 40
11 x 40
10 x 50

Calf Raises
(warms x 1)
15 x 160
12 x 160
10 x 160

Routine C - Rotation 1 Back, Delts, Abs & HIIT

Back
Pull Ups
8 x BW
7 x BW
5 x BW
4 x BW

Seated Cable Rows
(warms x 2)
9 x 120
9 x 120
Drop Set
7 x 130 - 7 x 90

Dumb Bell Rows
(warms x 1)
10 x 80
9 x 80

Delts
Standing Dumb Bell Press
(warms x 2)
8 x 50
3 x 60
Drop Set
5 x 55 - 6 x 30

Side Ups
12 x 15
11 x 15
10 x 15

Abs
Hammer Strength Crunch Machine
(warms x 1)
20 x 30
15 x 35
14 x 35

HIIT - Bike 15 minutes

Weight & Measurements

Starting - 10.11.08
Weight: 158lbs BF%: 5.68 Fat Weight: 8.98lbs

Current - 11.08.08
Weight: 179lbs BF%: 7.96 Fat Weight: 14.25lbs LBM Change: 15.74lbs
(I'm losing way too much LBM when cutting. Yes?)

Waist: 33"

Routine C - Rotation 1 Chest & Arms

Chest
Dumb Bell Press
(warms x 3)
6 x 100
4 x 110
5 x 100

Incline Dumb Bell Press
(warms x 1)
9 x 70
6 x 80
6 x 75

Dumb Bell Fly
12 x 32.5
10 x 40
10 x 40

Arms
Incline Dumb Bell Curl
(warms x 1)
7 x 30
Drop Set
6 x 40 - 5 x 25

Close Grip Press
(warms x 1)
6 x 140
Drop Set
6 x 120 - 7 x 70

Supersets
Con Curls 10 x 60
DB Kickbacks 12 x 20
________________

Con Curls 10 x 60
DB Kickbacks 11 x 20
____________________

Con Curls 9 x 60
DB Kickbacks 10 x 20

Routine C - Rotation 1 Legs

Wednesday - HIIT & Abs

Thursday
Leg Extensions
(warms x 1)
10 x 220
9 x 240
8 x 240

Front Squat - new movement for me. Very awkward, need to find my groove.
(warms x 2)
5 x 90
5 x 90
5 x 90

Stiff Deads w/Trap Bar
(warms x 2)
8 x 90
8 x 140
5 x 140 ... and out went the lower back - Game Over!

DB Sumo Deads - skipped

Calf Raises - skipped

Routine B - Rotation 4 Back & Delts

6:00 am

5 minutes warm up
5 minutes stretching

Back
Lat Pullover
(warms x 3)
5 x 70
6 x 60
Drop Set
5 x 60 - 5 x 40

Deadlifts
(warms x 2)
2 x 270
2 x 250
4 x 230

Dumb Bell Rows
11 x 80
8 x 80

Delts
Upright Rows
(warms x 2)
8 x 50
8 x 40
Drop Set
7 x 40 - 7 x 20

Side Lateral Raises Up/Down
10, 15, 20 x 6 - 8 x 15
10, 15, 20 x 6 - 6 x 15
10, 15, 20 x 6 - 5 x 15

5 minute cool down
10 minute stretching

Routine B - Rotation 4 Chest & Arms

6:00 AM

5 minutes warm up
5 minutes stretching

Chest
Slight Incline Dumb Bell Press
(warms x 4)
4 x 100
4 x 100
4 x 95

Weighted Chest Dips
(warms x 1)
7 x 45
6 x 45
5 x 45

Flat Bar x Reps
10 x 130
10 x 130
8 x 130

Arms
Barbell Curl
(warms x 2)
5 x 90
Drop Set
4 x 90 - 7 x 50

Tricep Pressdown
(warms x 2)
5 x 175
Drop Set
4 x 175 - 4 x 150

Superset
Rope Curls 12 x 100
Dumb Bell Extensions 11 x 70
_______________________

Rope Curls 11 x 100
Dumb Bell Extensions 10 x 70
__________________________

Rope Curls 9 x 100
Dumb Bell Extensions 9 x 70


5 minutes cool down
10 minutes stretching

Routine B - Rotation 4 - Legs

8:00 am

5 minutes warm up
5 minutes stretching

Leg Press
(warms x 3)
7 x 500
6 x 500
Drop Set
5 x 500 - 4 x 360

Stiff Leg Deadlifts
(warms x 2)
7 x 140
6 x 180
Drop Set
5 x 180 - 6 x 90

Squats With Chains
15 x 90
6 x 140 <- a little to ambitious
10 x 110

Dumb Bell Leg Curl
(warms x 1)
10 x 35
10 x 40
5 x 45 - 5 x 30

Calf Raise
(warms x 1)
15 x 180
13 x 180
11 x 180

HIIT
Bike 15 minutes

5 minutes cool down
10 mniutes stretching

Routine B - Rotation 3 - Back & Delts

6:00 AM

5 minute warm up
5 minute stretching

Back
Lat Pullover
(warms x 3)
6 x 60
6 x 60
Drop Set
5 x 60 - 5 x 40

Deadlifts
(warms x 2)
2 x 270
2 x 250
3 x 230

Dumb Bell Rows
10 x 80
8 x 80

Delts
Upright Rows
(warms x 2)
10 x 40
9 x 40
Drop Set
7 x 40 - 7 x 20

Side Lateral Raises Up/Down
10,15,20 x 6 10 x 8
10,15,20 x 6 15 x 6
10,15,20 x 6 15 x 5

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - Chest & Arms

6:00 AM

5 minute warm up
5 minute stretching

Chest
Slight Incline DB Press
(warms x 3)
6 x 90
3 x 95
4 x 90

Weighted Chest Dips
7 x 45
6 x 45
6 x 45

Flat Bar x Reps
12 x 120
10 x 130
9 x 130

Arms
Barbell Curl
(warms x 2)
5 x 90
Drop Set
4 x 90 - 6 x 50

Tricep Pressdowns
(warms x 2)
6 x 160
Drop Set
6 x 160 - 6 x 100

Supersets
Rope Curl 12 x 90
DB Extensions 10 x 70
__________________

Rope Curl 11 x 90
DB Extensions 9 x 70
________________

Rope Curl 10 x 90
DB Extensions 8 x 70

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - HIIT & Abs

6:15 AM

5 minute warm-up
5 minute stretching

Abs
(warms x 2)

Dragon Flags
18 x body weight
12 x body weight

Hang Leg Raise
9 x body weight
7 x body weight

High Cable Lateral Flex
12 x 30
10 x 40

HIIT
Bike 15 minutes

Speed Bag 10 minutes

5 minute cool down
10 minute stretching

Routine B - Rotation 3 - Legs

6:20 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 3)
7 x 450
6 x 470
6 x 470

Stiff Deads
(warms x 2)
9 x 100
7 x 120
6 x 120

Squats w/chains
12 x 90
12 x 90
10 x 90

DB Leg Curl
(warms x 1)
10 x 30
10 x 30
9 x 30

Standing Calf Raise (skipped)
Got a late start this morning - ran short on time.

Routine B - Rotation 2 - Back & Shoulders

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pullover
(warms x 3) 10 x 40
6 x 50
6 x 50
Drop Set
5 x 50 - 6 x 30

Deadlifts
(warms x 2) 10 x 90
4 x 230
3 x 250
2 x 250

DB Rows
12 x 60
11 x 60

Shoulders
Upright Rows
(warms x 2) 10 x bar
10 x 30
9 x 30
8 x 30

Lateral Raise Up/Down
10,15,20, x 6 - 10 x8
10,15, x 6 /20 x 4 - 5 x 10
5,10, 15, x 6 - 5 x 10

5 minute cool down
10 minutes stretching

Routine B - Rotation 2 - Chest, Arms & Measurements

Measurements
weight - 167 lbs
_____________

waist - 32 3/4"

________________

chest - 5
abs - 8
quad - 5
BF - 7%


5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3)
5 x 85
5 x 85
4 x 85

Weighted Chest Dips
(warms x 1)
6 x 45
6 x 45
5 x 45

Flat Bar x Reps
12 x 90
10 x 100
10 x 100

Arms
Barbel Curl
(warms x 2)
Drop Sets
6 x 70 - 7 x 40
6 x 80 - 6 x 50

Pressdowns
(warms x 2)
Drop Sets
6 x 160 - 6 x 90
5 x 160 - 6 x 90

Supersets
Rope Curls 12 x 80
DB Extentsions 12 x 65

__________________

Rope Curls 11 x 80
DB Extentsions 10 x 65

__________________

Rope Curls 10 x 80
DB Extentsions 10 x 60

5 minutes cool down
10 minutes stretching

Routine B - Rotation 2 - Legs

11:00 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 3)
8 x 360
6 x 450
6 x 450

Stiff Deads
(warms x 2)
9 x 100
7 x 120
6 x 120

Squats w/chains
14 x 90
12 x 90
10 x 90

Leg Curl (legs and feet together)
12 x 70
10 x 70
10 x 70

Standing Calf Raise
(warms x 1)
18 x 200
15 x 180
15 x 180

HIIT
Bike 15 minutes

5 minutes cool down
10 minutes stretching

Routine B - Rotation 1 - Back, Shoulders, Abs

11:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pullover
(warms x 3) 10 x 40
Drop Sets
5 x 60 - 6 x 40
6 x 60 - 5 x 40 (new movement for me but I got the hang of it. Should see an increase next time)

Deadlifts <-- love these, one of my favorites
(warms x 2) 10 x 50
5 x 180
3 x 230
2 x 250

DB Rows
(warms) 10 x 45
11 x 60
10 x 60

Shoulders
Upright Rows
(warms x 2) 10 x bar
Drop Sets
10 x 30 - 10 x 10
8 x 30 - 8 x 10

Lateral Raise Up/Down <--Love lateral Raises but don't care for these. Prefer straight sets or drop-sets (hint, hint)
15, 20, 25 x 6 - 15 x 6
10, 15, 20 x 6 - 10 x 6
10, 15, 20 x 6 - 10 x 6

Abs
Dragon Flags
18 x body weight
14 x body weight

Hanging Leg Raises (straight legs)
10 x body weight
8 x body weight

5 minutes cool down
10 minutes stretching

Routine B - Rotation 1 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3) 10 x 50
5 x 80
5 x 80
4 x 85


Weighted Chest Dips
(warms) 12 x body weight
8 x 45
7 x 45
6 x 45

Flat Bar x Reps
12 x 90
10 x 110
9 x 110

Arms
Curls
(warms x 2) 10 x 40
Drop Sets
6 x 70 - 7 x 40
4 x 80 - 6 x 40

Tri Pressdowns
(warms x 2) 10 x 60
Drop Sets
6 x 150 -5 x 90
5 x 160 - 5 x 90

Superset
Rope Curl 12 x 70
DB Ext 12 x 60
____________________

Rope Curl 11 x 80
DB Ext 11 x 65
_______________________

Rope Curl 10 x 80
DB Ext 10 x 65

5 minutes cool down
5 minutes stretching


How many days of Cardio per week should I be doing?
I normally do 2 - 15 minutes sessions of HIIT per week 3 weeks out of the month.

Week 3 Routine B - Legs

6:00 AM

5 minutes warm-up
5 minutes stretching

Leg Press
(warms x 4)
Drop Sets
8 x 270 - 8 x 180
7 x 360 - 7 x 270

Stiff Deads
(warms x 3)
Drop Sets4
8 x 100 - 7 x 60
7 x 100 - 7 x 60

Squats w/chains
14 x 90
12 x 90
10 x 35

DB Leg Curl
(warms x 1)
10 x 30
10 x 30
9 x 30

Standing Calf Raise
(warms x 2)
18 x 200
15 x 180
15 x 180

5 minutes cool down
10 minutes stretching

Though I'm making some progress, I'm still way too thick in my abs. I took folds just now and there is no change. I think it's time to hang up the posing trunks and order a pizza!

Week 3 - HIIT

6:16 am

5 minute warm-up
5 minute stretch

HIIT - Bike
20 minutes Intervals

15 minutes Speed Bag

10 minutes cool down
10 minutes stretching

Routine A Week 3 - Back, Delts & Abs / HIIT

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
Drop sets
5 x 150 - 6 x 100
4 x 150 - 6 x 100

T-Bar Rows
(warms x 2) 10 x 45
Drop Sets
10 x 90 - 8 x 70
9 x 90 - 8 x 70

Rope Pull Downs
(warms) 10 x 50
11 x 80
10 x 80

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
4 x 50

Some shoulder pain - feeling a little over-trained finished with 2 light sets Side Laterals 2 x 10 x 15

Abs
Dragon Flags - felt like my abs needed to really be worked hard
18 x body weight
14 x body weight
12 x body weight

HIIT
Eliptical
20 minutes

10 minutes cool down
10 minutes stretching

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms x 3) 10 x 70
6 x 160
5 x 160
4 x 160

Slight Incline DB Press
(warms) 10 x 40
9 x 70
8 x 65
7 x 65

Incline DB Fly
(warms) 10 x 25
11 x 35
10 x 35

Bi's & Tri's
Cable Curl
(warms x 2) 12 x 40
10 x 130
8 x 130

Rope Press Downs
(warms x 2) 10 x 30
10 x 90
10 x 90

Super Sets
Hammer Curls 12 x 35
Dips 16 x body weight
________________________
Hammer Curls 10 x 35
Dips 12 x body weight
________________________
Hammer Curls 10 x 30
Dips 12 x body weight

HIIT
Bike 10 minutes

5 minutes cool down

_________________________________________

7:30 PM

5 minutes warm up

HITT
Bike 15 minutes

10 minute cool down

Cardio

45 minutes

Routine A Week 2 - Legs & HIIT 3rd Session

11:00 AM

5 minutes warm-up
5 minutes stretching

Leg Ex
(warms) 10 x 140
10 x 220
10 x 220
9 x 220

Squats
(warms x 3) 10 x 90
Drop Sets
4 x 190 - 4 x 150
4 x 190 - 4 x 150
3 x 190 - 3 x 150

Leg Curl
(warms x 2) 10 x 140
Drop Sets
6 x 210 - 5 x 160
4 x 210 - 4 x 160

Bar Lunge
(warms) 10 x bar
10 x 30
9 x 30

Standing Calf Raise
(warms x 2) 10 x 140
18 x 200
15 x 180
15 x 180


HIIT
Eliptical
17 minutes (45/15 second intervals)
HR 145-150

10 minutes cool down
10 minutes stretching

Weight & Measurements

No change.

weight - 156 lbs
waist - 30.75"

skin folds
chest - 4
midsection - 6
thigh - 4

BF - 5.68%

Routine A Week 2 - Back, Delts & Abs / HIIT 2nd Session

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
5 x 150
5 x 150
5 x 150

T-Bar Rows
(warms x 2) 10 x 45
10 x 90
10 x 90
9 x 90

Rope Pull Downs
(warms) 10 x 50
10 x 80
9 x 90

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
5 x 50

Super Sets
Dumb Bell Front Raise 10 x 20
Seated Side Laterals 10 x 15
------------------------------------------
Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10
------------------------------------------
Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10

Abs
Janda Sit Ups
(warms) 10 x body weight
18 x body weight
15 x body weight
12 x body weight

HIIT
Eliptical
17 minutes (45/15 second intervals)
HR 145-154

5 minutes cool down
10 minutes stretching

Routine A Week 2 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms x 3) 10 x 70
5 x 160
5 x 160
4 x 160

Slight Incline DB Press
(warms) 10 x 40
9 x 70
9 x 65
8 x 65

Incline DB Fly
(warms) 10 x 25
12 x 35
11 x 35

Bi's & Tri's
Cable Curl
(warms x 2) 12 x 40
10 x 130
8 x 130

Rope Press Downs
(warms x 2) 10 x 30
10 x 90
9 x 90

Super Sets
Hammer Curls 12 x 35
Dips 15 x body weight
________________________
Hammer Curls 10 x 35
Dips 12 x body weight
________________________
Hammer Curls 10 x 30
Dips 10 x body weight

5 minutes cool down
10 minutes stretching