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