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