Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 185
6 x 195
5 x 200

T-Bar Rows with Pad
warms x 2
8 x 170
8 x 180
Drop Set
5 x 190 - 8 x 90

DB Deads
warms x 1
10 x 125
8 x 125
7 x 125

Low Close Grip Pulley Row
12 x 170
12 x 190
10 x 205

Assisted Glute Ham Raises
17, 13, 12, 10

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
19, 12

Sit Ups
15, 12

High Cable Flex
warms x 1
15 x 60
12 x 65

Cable Crunches
30 x 120
26 x 120

Sprints Eliptical 10 Minutes
Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Incline
warms x 2
8 x 230
8 x 250
4 x 260
Drop Set
4 x 260 - 5 x 180

Flex Incline Machine Presses
warms x 2
10 x 210
8 x 240

Pec Deck Flies
warms x 1
12 x 120
11 x 130
8 x 140

Incline DB Curls
warms x 2
6 x 45
6 x 45
4 x 45

Cable Curls
warms x 1
10 x 160
8 x 170
Drop Set
8 x 170 - 10 x 120

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Quads

Zero strength today - I'm a bit run down.

Hack Squats
warms x 2
8 x 350
6 x 330
4 x 330
6 x 300

Squats
warms x 2
8 x 255
8 x 225

Roman Chair Squats
20 x 25
15 x 25
12 x 25
10 x 25

Bar Lunges
8 x 95
6 x 95
6 x 95

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
Drop Set
7 x 50 - 8 x 25

Barbell Shrugs
warms x 2
8 x 425
6 x 445
Drop Set
4 x 445 - 8 x 225

Reverse Pec Deck (tried the machine version of 3 hole press - no good)
warms x 1
12 x 110
11 x 110
8 x 120

Weighted Dips
20 x 25
16 x 25
11 x 25
10 x 25

Rope Press Downs
warms x 1
12 x 115
12 x 120
10 x 120

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 185
6 x 195
4 x 200

T-Bar Rows
warms x 2
8 x 170
8 x 180
6 x 190
4 x 200

DB Deads
warms x 1
10 x 130
7 x 130
6 x 130

Low Close Grip Pulley Row
12 x 150
12 x 170
10 x 190

Assisted Glute/Ham Raises
17, 12, 13, 9

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 180
8 x 200
8 x 230
5 x 250

Freemotion Flat Cable Press
warms x 2
10 x 90
8 x 110

Pec Deck Flies
warms x 1
12 x 80
12 x 100
12 x 120

Incline DB Curls
warms x 2
6 x 45
6 x 45
3 x 50

Cable Curls
warms x 1
10 x 160
8 x 186
Drop Set
8 x 165 - 8 x 125

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 350
6 x 350
Drop Set
4 x 350 - 6 x 180

Squats
warms x 2
10 x 200
7 x 230

Roman Chair Squats
20 x 25
18 x 25
14 x 25
11 x 25

Bar Lunge
8 x 95
8 x 95
6 x 95

I wasn't focused today, I'll get it next time.
Ran late calves with abs on Wednesday

Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Delts & Tris

Barbell Shrugs
warms x 2
8 x 405
8 x 425
Drop Set
5 x 455 - 6 x 315

Seated Side Lateral Raises
warms x 1
10 x 35
7 x 40
6 x 40

Barbell Front Raises
warms x 1
10 x 80
7 x 95
Drop Set
5 x 95 - 9 x 45

Tricep Press Down
warms x 2
10 x 200
10 x 210
8 x 215

Single Reverse Grip Press Downs
warms x 1
12 x 40
10 x 40
11 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 4 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 180
7 x 190
4 x 200

Deadlifts
warms x 2
8 x 310
6 x 320
5 x 320
3 x 330

DB Bench Rows
warms x 1
10 x 85
9 x 95
6 x 105

Straight Arm Pull Downs
12 x 70
10 x 75
7 x 75

Leg Curl
warms x 2
10 x 105
9 x 125
8 x 125

Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Abs, Calves & Cardio

warms x 2

Flags with Reverse Crunch
17, 13

Cable Crunches
warms x 1
16 x 140
11 x 150
10 x 150

Ab Wheel on Ramp
12, 10

High Cable Flex
warms x 1
15 x 50
12 x 60

Single Seated Calf Raises
20 x 50
20 x 55
19 x 60
13 x 70
11 x 75

Single Tibia Dorsi Calf Machine
16 x 50
11 x 50
9 x 60

Sprints 10 Minutes / Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Chest & Bis

AC Joint Injury - 86 Chest

Barbell Curls
warms x 2
6 x 115
6 x 125
Drop Set
5 x 125 - 8 x 65

Rope Curls
warms x 1
10 x 175
9 x 185
Drop Set
8 x 195 - 10 x 100

Alt DB Curls
12 x 45
10 x 50
Drop Set
7 x 50 - 8 x 25

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 330
10 x 340

Front Squats
warms x 2
8 x 185
7 x 190
4 x 200
5 x 200

Sumo Squats
warms x 1
10 x 245
10 x 255
8 x 265

DB Step Ups
12 x 30
10 x 35
10 x 35

I got a late start - skipped calves

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Barbell Shrugs
warms x 2
8 x 395
7 x 415
Drop Set
5 x 435 - 8 x 225

Seated Side Lateral Raises
warms x 1
10 x 30
9 x 35
Drop Set
8 x 35 - 10 x 25

Tri Press Downs
warms x 2
10 x 190
10 x 200
Drop Set
10 x 210 - 10 x 150

Hammer Strength Machine Dips
warms x 1
12 z 180
12 x 180
12 x 200

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 175
8 x 180
5 x 185

Deadlifts
warms x 2
8 x 305
6 x 310
6 x 310
4 x 315

Bench Rows
warms x 1
10 x 80
10 x 85
8 x 90

Straight Arm Pull Downs
12 x 60
12 x 60
9 x 65

Leg Curl
warms x 2
10 x 150
10 x 150
8 x 140

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Chest & Bis

86 Chest - Injury

Barbell Curls
warms x 2
6 x 110
6 x 115
Drop Set
6 x 115 - 8 x 60

Rope Curls
warms x 1
10 x 170
9 x 175
Drop Set
8 x 175 - 10 x 90

Alternate DB Curls
12 x 30
12 x 35
Drop Set
10 x 45 - 10 x 25

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 325
8 x 330

Front Squats
warms x 2
8 x 175
7 x 180
6 x 185
5 x 190

Sumo Squats
warms x 1
10 x 235
10 x 245
9 x 250

Step Ups
8 x 40
10 x 35
10 x 35

Single Seated Calf Raises
20 x 50
20 x 55
17 x 60
14 x 65
12 x 70

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 385
8 x 395
Drop Set
7 x 405 - 8 x 225

Seated Side Laterals
warms x 1
10 x 30
10 x 30
8 x 35

Barbell Front Raises
warms x 1
10 x 65
10 x 75
8 x 80

Tricep Press Downs
warms x 2
10 x 175
10 x 190
Drop Set
8 x 200 - 9 x 130

Single Reverse Grip Cable Press Downs
warms x 1
12 x 50
10 x 55
9 x 55

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 175
7 x 180
5 x 180

Deadlifts
warms x 2
8 x 295
6 x 305
5 x 310
5 x 310

Bench Rows
warms x 1
10 x 80
9 x 80
8 x 80

Straight Arm Pull Downs
12 x 60
11 x 60
9 x 60


Strive Leg Curl
warms x 2
10 x 150
10 x 150
8 x 155

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Chest & Bis

Hammer Strength Incline Bench
warms x 2
8 x 170
8 x 180
8 x 230
5 x 240

Hammer Strength Bench
warms x 2
9 x 200
Drop Set
7 x 200 - 11 x 90

Weighted Chest Dips
15 x 25
10 x 25
8 x 25

Barbell Curls
warms x 2
6 x 105
6 x 110
6 x 115

Rope Curls
warms x 1
10 x 165
10 x 170
Drop Set
8 x 175 - 10 x 80

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
9 x 325

Front Squats
warms x 2
6 x 195
6 x 195
6 x 185
4 x 185

Sumo Squats
warms x 1
10 x 225
10 x 235
8 x 245

Roman Chair Squats
12 x 25
12 x 25
11 x 35

Single Seated Calf Raises
20 x 50
19 x 55
16 x 60
12 x 65
12 x 65

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hang Leg Raises
14, 10

Cable Crunches
warms x 1
15 x 140
13 x 140
11 x 140

High Cable Flex
warms x 1
16 x 50
12 x 55

Icarian Machine Crunches
warms x 1
35 x 50
30 x 55

Sprints 10 Minutes
Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 315
9 x 365
8 x 365
6 x 380

Seated Side Laterals
warms x 1
10 x 30
10 x 30
Drop Set
7 x 35 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
10 x 65
8 x 65

Tricep Press Downs
warms x 2
12 x 130
10 x 160
10 x 175

Close Bench Cybex Machine
warms x 1
10 x 11
10 x 11

Single Reverse Grip Ext
12 x 30
12 x 30
8 x 40

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 170
8 x 175
6 x 180

Deadlifts
warms x 2
8 x 295
6 x 305
5 x 310
4 x 310

Bench Rows
warms x 1
10 x 80
10 x 85
8 x 85

Straight Arm Pulldowns
12 x 60
11 x 60
9 x 60

Leg Curls
warms x 2
10 x 220
8 x 225
4 x 230

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
8 x 95
7 x 100

Hammer Strength Chest Press
warms x 2
10 x 160
Drop Set
8 x 190 - 10 x 110

Weighted Chest Dips
15 x 25
10 x 25
8 x 25
6 x 25

Barbell Curl
warms x 2
6 x 105
6 x 110
4 x 115

Rope Curls
warms x 1
10 x 160
10 x 165
Drop Set
9 x 165 - 11 x 85

SSC 10 Minutes

Routine A - Rotation 1 - Chest & Bis

The shoulder is acting up.
I think its best if I stop lifting all together and let it get a breather.
I prefer to take a week off than risking an injury that may really take me off course.

Incline DB Press
warms x 2
8 x 85
8 x 85
8 x 90

Cybex Bench
warms x 2
10 x 195
9 x 195

Weighted Chest Dips
15 x 25
12 x 25
8 x 25
6 x 25

Barbell Curls
warms x 2
6 x 100
6 x 105
5 x 110

Rope Curls
warms x 1
10 x 155
10 x 160
Drop Set
9 x 155 - 10 x 100

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 325

Front Squats
warms x 2
8 x 185
8 x 195
5 x 200
3 x 200

Sumo Squats
warms x 1
10 x 225
10 x 235
7 x 245

DB Step Ups
8 x 45
8 x 45
8 x 45

Seated Single Calf Raises
20 x 45
19 x 50
18 x 55
14 x 60
12 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Abs & Cardio

Warms x 2

Dragon Flags
20, 13

Cable Crunches
warms x 1
15 x 140
13 x 140
11 x 140

High Cable Flex
warms x 1
15 x 50
13 x 50

Icarian Machine Crunches
warms x 1
40 x 30
30 x 40

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 40
7 x 42.5
Drop Set
6 x 45 - 6 x 25

Barbell Shrugs
warms x 2
10 x 315
9 x 345
6 x 350

Bent Over Lateral Raises
warms x 1
12 x 35
11 x 37.5
Drop Set
8 x 40 - 8 x 25

French Press
warms x 2
10 x 90
10 x 100
6 x 100

Dumbbell Kickbacks
warms x 1
12 x 37.5
11 x 37.5
8 x 40

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Wide Grip Pull Ups
10 x 10
10 x 10
7 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 235
8 x 245
5 x 255

Rope Pull Downs
warms x 1
10 x 120
11 x 125
7 x 130

Stiff Leg Deads
warms x 2
8 x 300
6 x 305
5 x 305

Dumbbell Leg Curl
warms x 2
12 x 65
10 x 65

SSC 10 Minutes

Routine C - Rotation 4 - Chest and Bis

Dumbbell Bench Press
warms x 2
10 x 100
8 x 105
7 x 105
4 x 110

Hammer Strength Incline
warms x 2
7 x 115
Drop Set
5 x 115 - 6 x 90

Incline Fly
warms x 1
12 x 60
10 x 60
Drop Set
7 x 65 - 11 x 25

Hammer Curls
warms x 2
6 x 70
6 x 70
Drop Set
5 x 75 - 6 x 35

Close Grip Curl
warms x 1
10 x 110
9 x 110
7 x 110

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 270
9 x 280

Squats
warms x 2
8 x 295
7 x 295
6 x 305
3 x 310

Leg Press
warms x 1
10 x 640
10 x 650
6 x 660

Walking DB Lunges
10 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 240
30 x 250
26 x 260
22 x 260
20 x 260

Steady State Cardio 10 Minutes

Routine C - Rotation3 - Delts & Tris

Lateral Side Raises
warms x 2
8 x 32.5
8 x 35
8 x 40
Drop Set
6 x 42.5 - 8 x 25

Barbell Shrugs
warms x 2
10 x 295
10 x 315
7 x 345

Bent Over Lateral Raises
warms x 1
12 x 32.5
12 x 35
Drop Set
7 x 40 - 7 x 25

French Press
warms x 2
10 x 90
9 x 90
Drop Set
4 x 100 - 7 x 40

DB Kickbacks
warms x 1
12 x 35
12 x 35
8 x 37.5

SSC 10 Minutes

Routine C - Rotation 3 - Back & Hams

Weighted Wide Grip Pull Ups
10 x 10
10 x 10
7 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 235
8 x 235
6 x 245

Rope Pull Downs
warms x 1
12 x 115
12 x 120
7 x 125

Stiff Deads
warms x 2
8 x 295
6 x 300
6 x 300

DB Leg Curl
warms x 2
12 x 65
10 x 65

SSC 10 Minutes

Routine C - Rotation 3 - Chest & Bis

DB Bench
warms x 2
8 x 100
8 x 105
6 x 105
3 x 105

Slight Incline Bench
warms x 2
10 x 90
10 x 90

Incline Flys
warms x 1
12 x 55
12 x 60
9 x 65

Hammer Curls
warms x 2
6 x 70
6 x 70
Drop Set
4 x 75 - 5 x 50

Close Curl
warms x 1
10 x 110
8 x 110
6 x 110

SSC 10 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 265
9 x 270

Squats
warms x 2
8 x 295
6 x 295
5 x 300
5 x 305

Leg Press
warms x 1
10 x 260
10 x 640
8 x 650

Walking Lunges
10 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 240
26 x 240
23 x 240
20 x 260
19 x 260

SSC 10 Minutes

Routine C - Rotation 2 - Delts & Tris

I can't do anything with my arms over my head, it really kills my shoulder.
This is what I was able to do.

Lateral Raises
warms x 2
10 x 30
8 x 35
8 x 37.5
6 x 40

Upright Rows
warms x 2
10 x 100
8 x 105
7 x 105

Bent Over Lateral Raises
warms x 1
12 x 30
11 x 32.5
9 x 35

French Press
warms x 2
10 x 80
9 x 90
7 x 90

DB Kickbacks
warms x 1
12 x 35
11 x 35
10 x 35

SSC 5 Minutes

Routine C - Rotation 2 - Back & Hams

Weighted Pull Ups
10 x 10
9 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
7 x 245
5 x 245

Rope Pull Downs
warms x 1
12 x 115
10 x 120
7 x 120

Stiff Deads
warms x 2
8 x 275<-
8 x 285 <-
8 x 295 <- miss judged, next time I'll start with 295.
DB Leg Curls
warms x 2
12 x 65
9 x 65

SSC 15 Minutes

Routine C - Rotation 2 - Chest & Bis

DB Bench
warms x 2
8 x 95
8 x 100
7 x 105
6 x 105

Slight Incline DB Press
warms x 2
10 x 85
10 x 90 - miss judged this-next time

Incline Flies
warms x 1
12 x 50
12 x 55
10 x 60

Hammer Curls
warms x 2
6 x 70
6 x 70
Drop Set
5 x 70 - 6 x 45

Close Grip Curl
warms x 1
10 x 100
10 x 100
8 x 110

SSC 10 Minutes

Rountine C - Rotation 2 - Quads & Calves

Leg Extensions - changed machines, this one is a bit heavier (calibration). I out grew the other machine.
warms x 2
10 x 240
10 x 255

Squats
warms x 2
8 x 285
7 x 295
6 x 300
4 x 305

Leg Press
warms x 1
10 x 540
10 x 620
8 x 640

Walking DB Lunges
12 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 220
30 x 240
25 x 240 <-- I threw up a little..LOL!
23 x 240
18 x 240

SSC 10 Minutes

Routine C - Rotation 1 - Back & Hams

Pull Ups
8 x 10
10, 9, 6

Bent Over Barbell Rows
warms x 2
8 x 215
8 x 225
Drop Set
6 x 245- 8 x 135

Rope Pull Downs
warms x 1
12 x 110
12 x 115
8 x 120

Stiff Deads
warms x 2
8 x 255
8 x 285
6 x 295

DB Leg Curl
warms x 2
12 x 60
8 x 65

SSC 10 Minutes

Routine C - Rotation 1 - Chest & Bis

DB Bench
warms x 2
8 x 85
8 x 95
8 x 100
7 x 100

Hammer Strength Incline Press
warms x 2
10 x 90 (each side)
Drop Set
7 x 115 (each side) - 8 x 70 (each side)

Incline Flies
warms x 1
12 x 45
12 x 50
Drop Set
10 x 55 - 8 x 30

Hammer Curl
warms x 2
6 x 65
6 x 70
4 x 70

Close Grip Curl
warms x 1
10 x 90
10 x 100
Drop Set
6 x 110 - 7 x 60

SSC 10 Minutes

Routine C - Rotation 1 - Quads & Calves

Leg Extensions (Cybex Machine)
warms x 2
10 x 210
10 x 250

Squats
warms x 2
8 x 275
8 x 285
7 x 295
5 x 300

Leg Press
warms x 1
10 x 540
10 x 610
9 x 630

Walking DB Lunges
12 x 45
10 x 50
10 x 50

(skipped calves)

SSC 10 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
7 x 50
Drop Set
6 x 50 - 7 x 20

Barbell Shrugs
warms x 2
10 x 385
8 x 395
6 x 405

Pec Deck - Rear Delts
warms x 1
10 x 120
10 x 140
Drop Set
7 x 160 - 11 x 80

Weighted Dips
25 x 25
15 x 25
11 x 25
11 x 25

Rope Press Downs
warms x 1
12 x 110
10 x 115
Drop Set
8 x 115 - 10 x 70

SSC 10 Minutes

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 185
7 x 190
5 x 195

T-Bar Rows
warms x 2
8 x 170
6 x 175
Drop Set
4 x 175 - 6 x 135

DB Deads
warms x 1
10 x 130
8 x `130
6 x 130

Close Grip High Pulley Rows
12 x 160
12 x 165
8 x 175

Assisted Glute/Ham Raises
17, 15, 12, 11

SSC 15 Minutes

Routine B - Rotation 4 - Chest & Bis

Slight Incline Press
warms x 2
8 x 200
8 x 205
6 x 210
3 x 215

Incline DB Press
warms x 2
10 x 95
9 x 95

Flat Flies
warms x 1
12 x 55
11 x 55
7 x 60

Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 8 x 30

Cable Curls
warms x 1
10 x 150
10 x 155
Drop Set
10 x 160 - 15 x 70

SSC 10 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 340
8 x 350
6 x 350
4 x 360

Squats
warms x 2
10 x 265
8 x 275

Sissy Squats
20 x 40
20 x 40
17 x 40
14 x 40

8 x 115
8 x 115
6 x 120

Single DB Calf Raises
(skipped)

SSC 10 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 47.5
7 x 47.5
Drop Set
6 x 47.5 - 8 x 25

Barbell Shrugs
warms x 2
10 x 380
8 x 385
Drop Set
5 x 390 - 8 x 225

3 Hole Press (machine)
warms x 1
10 x 220
8 x 240
6 x 245
(shoulder is getting torn up on pressing movements. I'm going to sub other movements for a few to give it a rest)

Weighted Dips
22 x 25
16 x 25
11 x 25
10 x 25

Rope Press Downs
warms x 1
10 x 110
11 x 110
Drop Set
8 x 115 - 8 x 70

SSC 10 Minutes

Routine B - Rotation 3 - Abs & Cardio

warms x 2

Flags with Reverse Crunch
15, 12

Cable Crunches
warms x 1
15 x 130
13 x 130
10 x 140

High Cable Flexion
warms x 1
15 x 50
11 x 50

Hammer Strength Crunches
warms x 1
34 x 30
24 x 35

Sprints 7 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 185
6 x 190
5 x 195

T-Bar Rows
warms x 2
8 x 165
8 x 170
6 x 170
3 x 180

DB Deads
warms x 1
10 x 130
7 x 130
5 x 130

Close Grip High Pulley Rows
12 x 155
12 x 160
10 x 165

Assisted Glute/Ham Raises
16, 13, 11, 9

SSC 10 Minutes

Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 195
8 x 200
7 x 205
5 x 210

Incline DB Press
warms x 2
10 x 95
5 x 100

Flat Flies
warms x 1
12 x 55
10 x 55
Drop Set
8 x 55 - 8 x 25

Incline DB Curls
warms x 2
6 x 45
4 x 47.5
3 x 47.5

Cable Curls
warms x 1
10 x 150
9 x 155
Drop Set
8 x 155 - 11 x 70

SSC 10 Minutes

Routine B - Rotation 2- Delts & Tris / Rotation 3 - Quads & Calves

Rotation 2 - Delts & Tris
Side Lateral Raises
warms x 2
8 x 45
8 x 45
7 x 47.5

Barbell Shrugs
warms x 2
10 x 375
8 x 375
5 x 380

Upright Rows
warms x 1
10 x 80
10 x 80
10 x 80

Weighted Dips
21 x 25
15 x 25
12 x 25
10 x 25

Rope Pressdowns
warms x 1
12 x 100
10 x 110
10 x 110

SSC 10 Minutes



Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 330
7 x 340
7 x 350
4 x 360

Squats
warms x 2
10 x 265
7 x 265


Sissy Squats
20 x 35
20 x 35
15 x 40
13 x 40

Bar Lunges
8 x 115
6 x 125
5 x 125

Single DB Calf Raises
20 x 40
19 x 40
18 x 40
16 x 40
14 x 40

SSC 10 Minutes

Routine B - Rotation 2 - Abs, Calves & Cardio / Back & Hams

10/07/2009

Abs
warms x 2

Leg Raises with Twist
10, 7

Ab Wheel on Ramp
16, 12

High Cable Flexion
warms x 1
15 x 50
12 x 50

Single DB Calf Raises
20 x 35
19 x 40
17 x 40
16 x 40
14 x 40

SSC 15 Minutes

___________________


10/08/2009

Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 180
6 x 190
4 x 195

T-Bar Rows
warms x 2
8 x 160
6 x 165
5 x 165
5 x 165

DB Deads
warms x 1
10 x 120
9 x 130
6 x 130

High Pulley Close Grip Row
12 x 150
12 x 155
10 x 160

Assisted Glute/Ham Raises
15, 11, 11, 10

SSC 10 Minutes

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 185
8 x 195
6 x 205
4 x 210

Incline DB Press
warms x 2
10 x 90
7 x 95

Flat Bench Flies
warms x 1
12 x 50
11 x 55
9 x 55

Incline DB Curls
warms x 2
6 x 45
5 x 45
5 x 45

Cable Curls
warms x 1
10 x 145
10 x 145
7 x 150

SSC 10 Minutes

Routine B - Rotation 2 - Quads & Calves

Hack Squats
warms x 2
8 x 320
7 x 330
6 x 330
4 x 350

Squats
warms x 2
9 x 255
7 x 265

Sissy Squats
20, 19, 15, 12 x 35

Barbell Lunges
8 x 95
8 x 115
5 x 125

Ran late will hit calves with abs

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
6 x 47.5

Barbell Shrugs
warms x 2
10 x 365
8 x 375
6 x 375

DB 3 Hole Press
warms x 1
10 x 85
8 x 90
6 x 90

Dips
21, 14, 10, 9 x 25

Rope Press Downs
warms x 1
12 x 100
12 x 110
10 x 120

Routine B - Rotation 1 - Abs & Cardio / Back & Hams

9-30-09

Abs
warms x 2

Sit Ups
25, 17

Cable Crunches
warms x 1
13 x 130
11 x 130
10 x 130

High Cable Flex
warms x 1
15 x 50
10 x 50

Sprints 20 Minutes


10-02-09

Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 175
7 x 180
4 x 190

T-Bar Rows
warms x 2
8 x 160
7 x 160
5 x 165
4 x 165

DB Deads
warms x 1
10 x 120
10 x 120
9 x 120

Close Grip Pulley Row (high)
12 x 140
12 x 150
12 x 155

Assisted Glute/Ham Raises
14, 11, 10, 9

SSC 30 Minutes

Routine B - Rotation 1 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
8 x 185
8 x 195
5 x 205

Incline DB Press
warms x 2
8 x 85
10 x 90

DB Flies
warms x 2
12 x 50
10 x 55
8 x 55

Incline DB Curls
warms x 2
6 x 45
5 x 45
4 x 45

Cable Curls
warms x 1
10 x 140
10 x 140
8 x 145

SSC 30 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 300
8 x 320
7 x 330
6 x 350

Squats
warms x 2
8 x 255
5 x 265

Sissy Squats
20 x 30
20 x 35
17 x 35
13 x 35

Bar Lunge
8 x 95
8 x 105
7 x 115

Donkey Calf Raises
20 x 180
20 x 220
20 x 240
20 x 280
17 x 300

SSC 10 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2
Hang Leg Raises with Twist
10, 8

Sit Ups
17, 13

Machine Crunches
warms x 1
20 x 80
17 x 80

Vacs
3 x 70 sec
1 x 160 sec

Sprints 20 Minutes Elliptical

Routine A - Rotation 4 - Delts & Tris

Seated Military Press
warms x 2
8 x 135
8 x 140
6 x 145
4 x 150

Seated Side Lateral Raises
warms x 1
10 x 32.5
10 x 32.5
Drop Set
9 x 32.5 - 9 x 20

Barbell Front Raises
warms x 2
10 x 75
8 x 80
6 x 80

Tricep Pressdowns
warms x 2
10 x 100
10 x 105
8 x 110

DB Extensions
warms x 1
12 x 80
11 x 85
Drop Set
7 x 90 - 12 x 45

SSC 15 Minutes (xtra)

Routine A - Rotation 4 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 170
7 x 175
5 x 180

Deadlifts
warms x 2
8 x 295
6 x 305
4 x 310
4 x 310

Bench Rows
warms x 1
10 x 80
10 x 80
8 x 85

Straight Arm Pulldowns
12 x 60
10 x 60
8 x 60

Lying Leg Curls
warms x 2
10 x 215
8 x 220
5 x 225

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
7 x 95
5 x 100

Bench
warms x 2
9 x 195
7 x 195

Weighted Chest Dips
19 x 10
12 x 15
10 x 20
8 x 25

Barbell Curls
warms x 2
6 x 100
6 x 105
5 x 105

Rope Curls
warms x 1
10 x 150
10 x 155
8 x 155

SSC 30 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Flags
20, 12

Cable Crunches
warms x 2
15 x 120
14 x 120
12 x 120

High Cable Flexion
warms x 1
14 x 40
14 x 50
12 x 50

Vacuum
3x 60 secs
1 x 150 secs

Sprints - Elliptical 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 327
10 x 327

Front Squats
warms x 2
8 x 185
6 x 195
5 x 195
5 x 205

Sumo Squats
warms x 1
10 x 215
10 x 225
7 x 245

DB Step Ups
12 x 42.5
12 x 45
11 x 47.5

Seated Single Calf Raises
20 x 45
18 x 50
18 x 55
15 x 60
12 x 65

SSC 10 Minutes ( not counting towards my 90 minute total. Just a little extra)

Routine A - Rotation 3 - Delts & Tris

Seated Military Press
warms x 2
8 x 130
8 x 135
6 x 140
5 x 140

Seated Side Lateral Raises
warms x 1
10 x 32.5
10 x 32.5
8 x 32.5

Barbell Front Raise
warms x 1
10 x 75
Drop Set
6 x 85 - 8 x 45


Tricep Pressdowns
warms x 2
10 x 100
Drop Set
8 x 100 - 8 x 70

DB Rxtensions
warms x 1
12 x 75
11 x 80
10 x 80

SSC 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

"Retro Fitness"

warms x 2

Cable Crunch
warms x 1
15 x 72.5
13 x 72.5
10 x 72.5


Ab Wheel on Ramp
14, 13, 10

High Cable Flex
warms x 1
12 x 30
10 x 30

Sprints 15 Eliptical

Routine A - Rotation 3 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 165
8 x 170
6 x 175

Dealifts
warms x 2
8 x 295
6 x 305
4 x 310
3 x 310 Reps are low but I was feeling a little aggressive!

Bench Row
warms x 1
10 x 70
10 x 80
7 x 80

Straight Arm Pulldowns
12 x 55
10 x 60
9 x 60

Lying Leg Curls
warms x 2
10 x 210
8 x 215
6 x 215


SSC 25 Minutes

Routine A - Rotation 3 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 95
Drop Set
5 x 100 - 8 x 65

Bench Press
warms x 2
10 x 185
6 x 190
For Reps
21 x 95

Weighted Chest Dips
18 x 10
14 x 10
10 x 10
10x 10

Barbell Curl
warms x 2
6 x 100
Drop Set
6 x 100 - 11 x 50

Rope Curls
warms x 1
10 x 145
10 x 150
8 x 155

SSC 20 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 175
7 x 185
8 x 185
6 x 195

Sumo Squats
warms x 1
10 x 205
10 x 215
9 x 220

Step Ups
12 x 40
12 x 45
12 x 45

Seated Single Calf Raises
20 x 45
18 x 50
17 x 50
16 x 55
12 x 60

SSC 20 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hanging Leg Raises with Twist
9, 7

Sit Ups
16, 13

Cable Crunches
warms x 1
15 x 120
12 x 120
Drop Set
12 x 120 - 15 x 70

Sprints: Elliptical - 15 Minutes

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 115
8 x 130
8 x 135
6 x 140

Seated Side Lateral Raises
warms x 1
10 x 32.5
8 x 32.5
Drop Set
7 x 32.5 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
8 x 85
Drop Set
6 x 85 - 10 x 45

Tricep Press Downs
warms x 2
10 x 95
10 x 100
9 x 105

DB Extensions
warms x 1
12 x 75
11 x 80
7 x 85

SSC 25 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 165
7 x 170
5 x 170

Deadlifts
warms x 2
8 x 295
5 x 305
5 x 305
4 x 310

Bench Rows
warms x 1
10 x 70
10 x 75
8 x 80

Straight Arm Pulldowns
12 x 55
11 x 60
8 x 60

Leg Curl
warms x 2
10 x 205
7 x 210
6 x 210

SSC 25 Minutes

Routine A - Rotation 2 - Abs & Cardio

(Retro Fitness)

warms x 2

Flags
20, 10

Cable Crunches
warms x 1
15 x 47.5
13 x 52.5
11 x 52.5

High Cable Flex
warms x 1
12 x 22.5
10 x 22.5


Sprints - Bike 15 Minutes
SSC - Walk 10 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 95
5 x 100

Bench
warms x 2
10 x 175
Drop Set
7 x 185 - 7 X 125

Weighted Chest Dips
15 x 10
11 x 10
9 x 10
8 x 10

Barbell Curl
warms x 2
6 x 95
6 x 100
5 x 100

Rope Curls
warms x 1
10 x 140
10 x 145
8 x 150

SSC 40 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 165
8 x 165
8 x 175
7 x 185

Sumo Squats
warms x 1
10 x 185
10 x 205
8 x 215

DB Step Ups
10 x 45
10 x 40
12 x 35

Seated Single Calf Raises
20 x 45
17 x 50
17 x 50
15 x 50
13 x 50

Routine A - Rotation 1 - Delts & Tris

Still having some issues with the left shoulder area.

Seated Military Press (86 smith machine)
warms x 2
8 x 95
8 x 105
8 x 125
7 x 135

Seated Side Lateral Raises
warms x 1
10 x 30
8 x 30
10 x 27.5

Barbell Front Raises
warms x 1
10 x 50
10 x 50
7 x 60

Tricep Pressdowns
warms x 2
10 x 80
10 x 90
10 x 95

DB Extensions
warms x 1
12 x60
12 x 65
12 x 65

SSC 15 Minutes

Routine A - Rotation 1 - Abs & Cardio

Warms x 2

Hanging Leg Raises with Twist
8, 6

Sit Ups
13, 10

Ab Wheel on Ramp
13, 11, 9

Ab Bench Crunches
warms x 1
30 x 30
24 x 30

Sprints Bike 15 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 160
8 x 165
7 x 170

Deads
warms x 2
8 x 285
7 x 295
5 x 300
3 x 310

Bench Rows
warms x 1
7 x 75
8 x 75
7 x 75

Straight Arm Pulldowns
12 x 55
11 x 60
8 x 60

Leg Curl
warms x 2
10 x 200
8 x 205
5 x 205

Routine A - Rotation 1 - Pecs & Bis

Incline DB Press
warms x 2
8 x 75
8 x 80
8 x 90
5 x 95

Bench
warms x 2
10 x 165
9 x 185

Cable Crossovers (shoulder was getting torn up doing dips)
15, 15, 12, 12 x 35

Barbell Curl
warms x 2
6 x 75
6 x 95
6 x 100

Rope Curls
warms x 1
11 x 135
10 x 140
8 x 140

SSC Walk 20 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Hanging Leg Raises
13, 10

Ab Wheel 0n Ramp
12, 11

Life Fitness Machine - Obliques
warms x 1
12 x 65
12 x 70
11 x 80

Vacuum
1 x 35 sec
1 x 35 sec
1 x 35 sec
1 x 60 sec

Sprints Bike 15 Minutes

Toutine

Rotation A -

Rotation A -

Routine A - Rotation 1 - Quads & Calves (9-6-09)

Leg Extensions
warms x 2
10 x 315
8 x 320

Front Squats (86 smith machine)
warms x 2
5 x 184
8 x 165
7 x 165
6 x 165

Sumo Squats (86 smith machine)
warms x 1
10 x 185
10 x 195
10 x 205

Step Ups
12 x 45
10 x 45
10 x 45

Single Seated Calf Raises
20 x 45
20 x 45
17 x 50
16 x 50
13 x 55

SSC Walk 20 Minutes

Routine C - Rotation 4 - Delts & Tris

Seated Db Press
warms x 2
8 x 65
8 x 65
Drop Set
8 x 65 - 10 x 30

Side Lateral Raises (lots of pain with upright rows)
warms x 2
8 x 30
10 x 25
10 x 25

Rev Pec Deck
warms x 1
12 x 80
12 x 90
11 x90

Tricep Bar Extensions - Cable
warms x 2
10 x 80
11 x 90
10 x 90

Cable Kickbacks
warms x 1
10 x 35
10 x 30
10 x 30

SSC Walk 15 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Pull Ups
13 x 10
11 x 10
9 x 10
7 x 10

Bent Over Barbell Rows (dropped the weight to clean up form a bit)
warms x 2
8 x 205
7 x 215
8 x 215

Rope Pull Downs
warms x 1
12 x 105
9 x 110
8 x 110


Stiff Deads
warms x 2
8 x 255
8 x 275
6 x 285

DB Leg Curls
warms x 2
12 x 55
9 x 60

SSC Walk 15 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Flags
19, 11

Cable Crunches
warms x 1
15 x 120
13 x 120
11 x 120

High Cable Flexion
warms x 1
12 x 40
11 x 50
10 x 50

Hammer Strength Crunch
warms x 1
30 x 30
25 x 30

Sprints
Bike 10 Minutes

Routine C - Rotation 4 - Chest & Bis

DB Bench Press
warms x 2
8 x 85
8 x 90
8 x 90
5 x 95

Slight Incline DB Press
warms x 2
10 x 80
Drop Set
6 x 85 - 7 x 55

Incline Flies
warms x 1
12 x 40
12 x 45
9 x 50

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
5 x 70 - 5 x 45

Close Grip Curl (cable)
warms x 1
10 x 100
10 x 110
9 x 120

SSC 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
8 x 315

Squats
Warms x 2
8 x 265
8 x 275
6 x 285
6 x 285

Leg Press
warms x 1
10 x 560
10 x 590
7 x 620

Walking DB Lunges
10 x 45's
10 x 45's
10 x 45's

Donkey Raises High Reps
30 x 180
30 x 200
25 x 200
21 x 200
20 x 200

SSC 15 Minutes

Routine C - Rotation 3 - Delts & Tris

Seated DB Press - shoulder is still screwed up. Having trouble stabilizing the weight. I should have just jumped on a machine
warms x 2
8 x 70
Drop Set
8 x 60 - 10 x 35

Up Right Rows
warms x 2
10 x 100
8 x 100
6 x 100

Bent Over Lateral Raise
warms x 1
12 x 30
11 x 30
9 x 30

Tri Extensions
warms x 2
10 x 80
8 x 85
7 x 85

DB Kickbacks
warms x 1
12 x 35
10 x 35
8 x 35

SSC
10 minutes

Routine C - Rotation 3 - Back & Hams

Weighted Pull Ups
12 X 10
11 x 10
8 x 10
8 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
8 x 225
7 x 235

Rope Pull Downs
warms x 1
12 x 105
10 x 110
9 x 110

Stiff Deads
warms x 2
8 x 255
7 x 275
5 x 285

DB Leg Curl
warms x 2
12 x 55
9 x 60

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Chest & Bis

Db Bench Press
warms x 2
8 x 85
8 x 90
8 x 90
Drop Set
4 x 95 - 6 x 65

Slight Incline DB Press
warms x 2
10 x 75
9 x 75

Incline Flies
warms x 1
12 x 40
12 x 45
8 x 50

Hammer Curls
warms x 2
6 x 60
6 x 65
6x 65

Close Grip Curl
warms x 1
10 x 90
10 x 90
Drop Set
6 x 100 - 10 x 50

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
9 x 310

Squats
warms x 2
8 x 255
8 x 265
8 x 275
6 x 285

Leg Press
warms x 1
10 x 540
10 x 590
7 x 620

DB Walking Lunges
10 x 45
10 x 45
10 x 45

Late Start - Moving Calves to Ab & Cardio Day

Steady State Cardio
Walk 10 minutes

Routine C - Rotation 2 - Delts & Tris

Cybex Military Press - Little problem with my left shoulder, used machine
warms x 2
10 x 100
10 x 110
8 x 120
6 x 130

Upright Rows
warms x 2
10 x 100
8 x 100
Drop Set
6 x 105 - 7 x 75

Bent Over Lateral Raises
warms x 1
12 x 30
10 x 35
Drop Set
8 x 35 - 7 x 25

Tricep Bar Extensions
warms x 2
8 x 90
10 x 80
8 x 85

DB Kickbacks
warms x 1
12 x 40
10 x 40
10 x 40

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 2 - Abs & Cardio / Back & Hams

8/19/09 - Abs

warms x 2

Flags
18, 11

Sit Ups
13, 10

Ab Wheel on Ramp
12, 10

High Cable Flexion
warms x 1
15 x 40
12 x 50

Steady State Cardio
Walk 15 Minutes


8/20/09 - Back & Hams

Weighted Wide Grip Pull Ups
12 x 10
10 x 10
7 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 180
7 x 180
Drop Set
5 x 190 - 7 x 90

Rope Pull Downs
warms x 1
12 x 105
10 x 110
8 x 110

Stiff Leg Deads
warms x 2
8 x 265
8 x 265
6 x 275

Dumbbell Leg Curl
warms x 2
12 x 55
9 x 60

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 2 - Quads & Calves / Chest & Bis

8/17/09
Leg Extensions
warms x 2
10 x 305
8 x 310

Squats
warms x 2
8 x 265
7 x 265
6 x 275
6 x 275

Leg Press
warms x 1
10 x 500
10 x 540
7 x 610

Walking DB Lunges
12 x 45
10 x 45
10 x 45

Donkey Calf Raises
26 x 160
28 x 160
26 x 160
22 x 160
21 x 160

Steady State Cardio
Walk 10 Minutes

8/18/09
DB Bench
warms x 2
8 x 85
8 x 90
6 x 90
5 x 90

Slight Incline DB Press
warms x 2
10 x 75
8 x 75

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

Hammer Curls
warms x 2
6 x 60
6 x 60
Drop Set
5 x 65 - 6 x 35

Close Grip Curl
warms x 1
10 x 90
10 x 90
6 x 100

Steady State Cardio
Walk 10 Minutes

Routince C - Rotation 1 - Back and Hams

Weighted Pull Ups
10 x 10
9 x 10
8 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
7 x 225
5 x 235

Rope Pulldowns
warms x 1
12 x 105
10 x 110
8 x 110

Stiff Deads
warms x 2
8 x 245
7 x 255
7 x 265

DB Leg Curls
warms x 2
12 x 50
11 x 55

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2

Flags
15, 11

Ab Wheel on Ramp
15, 11

High Cable Flexion
warms x 1
15 x 45
12 x 50

Hammer Strength Crunches
warms x 2
30 x 30
28 x 30

Steady State Cardio
Walk 15 Minutes

Routine C - Rotation 1 - Chest & Bis

DB Press
warms x 2
8 x 85
8 x 95
5 x 95
8 x 85

Slight Incline DB Press
warms x 2
10 x 75
8 x 75

Incline Flies
warms x 1
12 x 35
12 x 45
12 x 45

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
6 x 65 - 6 x 30

Close Grip Curl
warms x 1
10 x 80
10 x 90
8 x 90

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
8 x 310

Squats
warms x 2
8 x 255
8 x 265
7 x 275
4 x 285

Leg Press
warms x 2
10 x 500
10 x 540
10 x 610

Walking Dumb Bell Lunges
12 x 45
10 x 45
10 x 45

Late start skipped calves.

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 42.5
7 x 45
Drop Set
6 x 45 - 7 x 25

Barbell Shrugs
warms x 2
10 x 360
10 x 365
8 x 375

DB 3 Hole Press
warms x 1
10 x 85
8 x 90
6 x 90

Weighted Dips
21 x 25
14 x 25
10 x 25
10 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 100
8 x 105

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 170
6 x 170
5 x 175

T-Bar Rows
warms x 2
8 x 150
7 x 160
5 x 160
5 x 165

DB Deads
warms x 1
10 x 120
10 x 120
8 x 120

Close Grip Low Pulley Row
12 x 140
12 x 150
11 x 155

Assisted Glute/Ham Raises
14, 11, 10, 9

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Chest & Bis

Joe;
Though I have seen improvement in my chest, I feel it is lagging behind - specially my upper chest. I think I'm not stretching the muscle enough at the bottom (short movements).

To use better form, in hopes of getting better results, you'll see a drop in weight on pressing movements.

I noticed that the problem is only with bar pressing. For some reason I'm just not that flexible in that position. I'm not able to bring it much lower with lighter weight- I can't touch my chest.

If you don't think this is an issue, I wont continue to make these adjustments.

Slight Incline Bench
warms x 2
8 x 185
8 x 185
8 x 155
6 x 175

Incline DB Press
warms x 2
10 x 80
Drop Set
6 x 80 - 8 x 50

Cable Cross Overs
warms x 1
12 x 40
12 x 45
Drop Set
8 x 50 - 8 x 30

Incline DB Curls
warms x 2
6 x 40
5 x 42.5
Drop Set
4 x 42.5 - 6 x 25

Cable Curls
warms x 1
9 x 140
9 x 140
Drop Set
8 x 145 - 9 x 80

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2

Hanging Leg Raises
10, 8

Cable Crunches
warms x 1
15 x 110
12 x 120
10 x 130

High Cable Flexion
warms x 1
12 x 45
13 x 50

Hammer Strength Crunches
warms x 1
30 x 30
25 x 30

Steady State Cardio
Walk 15 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 300
8 x 310
7 x 320
6 x 330

Squats
warms x 2
9 x 285
8 x 295

Sissy Squats
20 x 30
20 x 30
18 x 30
15 x 30

Bar Lunges
8 x 95
7 x 105
6 x 105

Donkey Calf Raises (Ran late. Did these instead to get some cardio in)
20 x 180
20 x 200
20 x 220
18 x 220

Steady State Cardio
Walk 7 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 42.5
8 x 42.5
Drop Set
6 x 42.5 - 6 x 25

Barbell Shrugs
warms x 2
10 x 355
9 x 360
8 x 365

DB 3 Hole Press
warms x 1
10 x 85
7 x 90
4 x 90

Weighted Dips
20 x 25
13 x 25
9 x 25
9 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 95
8 x 95

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 165
7 x 170
Drop Set
4 x 175 - 4 x 150

T-Bar Rows
warms x 2
8 x 140
8 x 150
6 x 160
3 x 165

DB Deads
warms x 1
10 x 120
9 x 120
7 x 120

Close Grip High Pulley Row
12 x 120
12 x 130
10 x 140

Assisted Glute/Ham Raises
13, 10, 10, 8

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
7 x 185
6 x 185
Drop Set
7 x 190 - 7 x 135

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 7 x 55

Flat Bench Flies
warms x 1
12 x 45
9 x 50
10 x 47.5

Cable Curls
warms x 1
10 x 135
10 x 140
Drop Set
8 x 145 - 8 x 80

Steady State Cardio
Walk 10 MInutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
8 x 290
8 x 310
6 x 320
4 x 330

Squats
warms x 2
8 x 285
7 x 285

Sissy Squats
20 x 30
20 x 30
17 x 30
14 x 30

Bar Lunge
8 x 85
7 x 95
6 x 105

Single DB Calf Raises
20 x 35
20 x 35
17 x 35
16 x 35
14 x 35

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
18, 10
Sit Ups
15, 10

High Cable Flexion (Life Fitness)
warms x 1
12 x 25
11 x 25

Life Fitness Crunch
warms x 1
25 x 60
21 x 60

Steady State Cardio
Walk 15 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 42.5
Drop Set
6 x 42.5 - 7 x 27.5

Barbell Shrugs
warms x 2
10 x 345
9 x 355
Drop Set
6 x 365 - 8 x 235

3 Hole DB Press
warms x 1
10 x 80
9 x 85
5 x 90

Weighted Dips
20 x 25
16 x 25
10 x 25
9 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 95
Drop Set
9 x 95 - 10 x 50

Steady State Cardio
10 Minutes

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 160
7 x 165
5 x 170

T-Bar Rows
warms x 2
8 x 135
8 x 140
6 x 145
5 x 150

DB Deads
warms x 1
10 x 110
8 x 120
7 x 120

Close Grip High Pulley Rows
12 x 80
12 x 100
11 x 120

Assisted Glute/Ham Raises
12, 10, 9, 7

Steady State Cardio
Walk 20 minutes

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
8 x 175
6 x 185
6 x 190

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 6 x 55

Flat Bench Flies
warms x 1
12 x 40
12 x 45
9 x 50

Incline DB Curls
warms x 2
6 x 37.5
5 x 40
3 x 42.5

Cable Curls
warms x 1
10 x 130
10 x 135
Drop Set
8 x 140 - 8 x 80

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 290
8 x 290
6 x 310
3 x 320

Squats
warms x 2
9 x 285
Drop Set
6 x 295 - 6 x 225

Sissy Squats
20 x 35
13 x 35
15 x 30
10 x 30

Bar Lunges
9 x 65
8 x 85
6 x 95

Single DB Calf Raises
20 x 30
20 x 35
17 x 35
14 x 35
12 x 35

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 40
Drop Set
6 x 42.5 - 7 x 25

Barbell Shrugs
warms x 2
10 x 315
10 x 345
Drop Set
8 x 365 - 8 x 235

DB 3 Hole Press
warms x 1
10 x 70
10 x 80
8 x 85

Weighted Dips
18 x 25
14 x 25
12 x 25
10 x 25

Rope Press Downs
warms x 1
12 x 95
10 x 95
8 x 95

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Abs & HIIT

Abs & HITT
10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 150
8 x 160
6 x 165

T-Bar Rows
warms x 2
8 x 125
8 x 135
7 x 140
6 x 140

DB Deads
warms x 1
10 x 110
9 x 110
7 x 110

Close Grip Low Pulley Row
12 x 130
12 x 140
12 x 150

Glute/Ham Raises (assisted)
10, 10, 8, 6

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 1 - Chest & Bis

Slight Incline Bench Press
warms x 2
6 x 185
5 x 185
8 x 165
7 x 165

Incline DB Press
warms x 2
10 x 75
8 x 80

Flat Bench Flies
warms x 1
12 x 40
12 x 40
9 x 45

Incline DB Curl
warms x 2
5 x 40
4 x 40
4 x 35

Cable Curls
warms x 1
10 x 120
7 x 130
8 x 130

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 250
8 x 290
7 x 290
5 x 310

Squats
warms x 2
8 x 285
Drop Set
6 x 285 - 6 x 100

Sissy Squats
20 x 25
20 x 25
18 x 25
9 x 45 (I needed a 35lb plate, I'll use a DB next time)

Bar Lunge
9 x 60
8 x 70
7 x 85

Single Dumb Bell Calf Raises
20 x 30
20 x 30
17 x 35
15 x 35
12 x 35

Steady State Cardio
Walk 15 Minutes
Incline: 1.0 - 3.0
Speed: 4.0 - 4.3

Routine A - Rotation 4 - Chest & Bis

I used machines today.

Hammer Strength Incline Press
warms x 2
8 x 80
8 x 90
7 x 90
4 x 95

Icarian Chest Press
warms x 2
10 x 160
10 x 200
9 x 200

Cable Cross Overs
12, 10, 9, 8 x 40

Hammer Strength Seated Preacher
warms x 2
6 x 80
3 x 90
5 x 85

Rope Curls
warms x 1
10 x 135
10 x 140
8 x 145

HIIT
15 Minutes

Routin A - Rotation 4 - HIIT

HIIT
Bike 10 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 315

Front Squats
warms x 2
7 x 235
5 x 245
5 x 245
3 x 245

Sumo Squats
warms x 1
10 x 215 <- I've been treating this as warms...UGH!
10 x 255
8 x 275

Dumb Bell Step Ups
12 x 45
10 x 47.5
9 x 47.5

Single Seated Calf Raises
20 x 45
17 x 50
16 x 50
15 x 55
13 x 55

Steady State Cardio
Walk 10 Minutes
Incline: 1.0 - 3.5
Speed: 4.1 - 4.3

Routine A - Rotation 3 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
6 x 180
Drop Set
4 x 185 - 4 x 100

Seated Side Laterals
warms x 1
10 x 32.5
9 x 32.5
Drop Set
7 x 35 - 7 x 22.5

Barbell Front Raises
warms x 1
10 x 70
9 x 80
Drop Set
8 x 80 - 12 x 30

Tricep Press Downs
warms x 2
10 x 100
9 x 100
Drop Set
8 x 105 - 11 x 60

Rope Tricep Extensions
warms x 1
12 x 80
10 x 90
7 x 100

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.5
Speed: 4.1 - 4.4

Routine A - Rotation 3 - Back & Hammies

Wide Grip Pull Downs
warms x 2
8 x 160
8 x 165
6 x 170

Deads
warms x 2
8 x 285
5 x 295
5 x 295
4 x 300

DB Bench Rows
warms x 1
10 x 75
10 x 80
7 x 85

Straight Arm Pull Downs
12 x 55
10 x 60
8 x 60

Lying Leg Curls
warms x 2
9 x 200
8 x 200
7 x 200

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.0
Speed: 4.2 - 4.3

Routine A - Rotation 3 - Abs & HIIT

warms x 2

Dragon Flags
21, 12

Sit Ups
15, 11

High Cable Flexion
warms x 1
15 x 45
12 x 50

Cable Crunches
31 x 70
30 x 80

Vacuum
3 x 70 seconds
1 x 130 seconds

HIIT
Eliptical 15 Minutes

Routine A - Rotation 3 - Chest & Bis

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 90
5 x 95

Bench Press
warms x 2
10 x 195
7 x 195

Chest Dips
13 x 10
12 x BW
11 x BW
10 x BW

Icarian Machine Curls
warms x 2
6 x 100
5 x 105
Drop Set
4 x 105 - 6 x 75

Rope Curls
warms x 1
10 x 130
10 x 135
9 x 140

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.0
Speed: 4.1 - 4.3

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
9 x 315

Front Squats
warms x 2
8 x 225
7 x 235
4 x 245
5 x 245

Sumo Squats
warms x 1
10 x 255
10 x 265

Dumb Bell Step Ups
12 x 45
11 x 45
11 x 45

(PM)
Seated Single Calf Raises
20 x 35
20 x 40
18 x 45
16 x 50
15 x 55

Steady State Cardio
(AM) 10 Minutes / (PM) 15 Minutes
Incline: 0 - 3.5
Speed: 4.1 - 4.3

Routine A - Rotation 2 - Abs & HIIT

Bad week - no change on weight or waist measurement (155.5lbs, 29").
My diet has been on the money.
Weird, I look leaner and my abs are more vascular.
I feel great and strength is good.

Abs
warms x 2

Hanging Leg Raises with Twist
9, 6

Cable Crucnhes
warms x 1
15 x 57.5
Drop Set
13 x 57.5 - 14 x 35

High Cable Flexion
warms x 1
15 x 20
12 x 25
10 x 25

Vacuum
3 x 70 seconds
1 x 130 seconds

HIIT
Bike 15 Minutes

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
5 x 185
Drop Set
5 x 185 - 7 x 115

Seated Lateral Raises
warms x 1
10 x 30
9 x 32.5
8 x 32.5

Barbell Front Raises
warms x 1
10 x 70
10 x 70
Drop Set
8 x 80 - 10 x 40

Tricep Press Downs
warms x 2
10 x 95
10 x 100
Drop Set
8 x 105 - 9 x 60

Dumb Bell Extensions
warms x 1
10 x 75
11 x 75
Drop Set
9 x 80 - 8 x 50

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.5
Speed: 4.0 - 4.3

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 160
8 x 165
Drop Set
7 x 170 - 7 x 130

Deads
warms x 2
8 x 285
6 x 295
4 x 295
4 x 295

Bench Row
warms x 1
10 x 75
9 x 75
7 x 80

Straight Arm Pull Downs
12 x 55
11 x 55
8 x 60

Leg Curls
warms x 2
9 x 200
7 x 200
Drop Set
5 x 200 - 5 x 160

Steady State Cardio
Walk 20 Minutes
Incline: 0 to 3.0
Speed: 4.0 to 4.3

Routine A - Rotation 2 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
5 x 90 - lost strength on the left side again
Drop Set
8 x 80 - 8 x 50

Bench Press
warms x 2
9 x 195
Drop Set
7 x 195 - 7 x 145

Weighted Chest Dips
15 x 10
12 x 10
10 x 10
9 x 10

Barbell Curls
warms x 2
6 x 90
6 x 100
6 x 100

Rope Curls
warms x 1
10 x 130
9 x 135
Drop Set
8 x 140 - 8 x 80

Steady State Cardio
Walk 10 Minutes
Incline: 0 to 3.0
Speed: 4.0 to 4.3

Routine A - Rotation 2 - Abs & HIIT

warms x 2

Sit Ups
30, 18

Hang Leg Raises with Twist
8, 6

Ab Wheel on Ramp
17, 13

Vacs
3 x 60 seconds
1 x 120 seconds

Hammer Strength Crunches
warms x 1
33 x 30
27 x 30

HIIT
Elliptical 15 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
8 x 315

Front Squats
warms x 2
8 x 225
6 x 245
5 x 245
Drop Set
4 x 245 - 6 x 185

Sumo Squats
warms x 1
10 x 245
10 x 255
9 x 265

Step Ups
12 x 45
11 x 45
10 x 45

Seated Single Calf Raises
20 x 35
20 x 40
17 x 45
16 x 45
15 x 50

Steady State Cardio
Walk 10 Minutes
Varied Incline : 0 to 3.0
Varied Speed: 4.1 to 4.3

Routine A - Rotation 1 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
6 x 185
Drop Set
5 x 185 - 6 x 135

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
Drop Set
8 x 32.5 - 8 x 20

Barbell Front Raises
warms x 1
10 x 70
10 x 70
8 x 70

Tricep Press Downs
warms x 2
10 x 90
10 x 90
9 x 100

Dumb Bell Extensions
warms x 1
12 x 70
12 x 75
Drop Set
7 x 85 - 8 x 60

Steady State Cardio
Walk 20 Minutes

Routine A - Rotation 1 - Back & Hammies

Wide Grip Pull Downs
warms x 2
8 x 160
8 x 165
6 x 170

Deads
warms x 2
8 x 275
8 x 285
4 x 295
2 x 295

Bench Rows
warms x 1
10 x 70
9 x 75
7 x 75

Straight Arm Pull Downs
12 x 50
12 x 55
7 x 60

Leg Curl
warms x 2
10 x 190
8 x 200
Drop Set
6 x 200 - 6 x 160

Steady State Cardio
Walk 15 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 85
8 x 90
6 x 95

Bench Press
warms x 2
10 x 185
Drop Set
7 x 205 - 10 x 135

Weighted Chest Dips
13 x 10
11 x 10
9 x 10
8 x 10

Barbell Curl
warms x 2
7 x 90
6 x 100
5 x 100

Rope Curls
warms x 1
10 x 120
10 x 130
9 x 135

Steady State Cardio
Walk 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 310

Front Squats
warms x 2
8 x 215
8 x 225
5 x 245
4 x 245

Sumo Squats
warms x 1
10 x 245
10 x 255
8 x 265

DB Step Ups
12 x 45
10 x 45
9 x 45

Skipped calves to get cardio in.

Steady State Cardio
Walk 20 Minutes

Routine C - Rotation 4 - Abs & HIIT

warms x 2

Dragon Flags
21, 12

Sit Ups
17, 14

High Cable Flex
warms x 1
14 x 45
14 x 45

Vacuum
3 x 60 sec
1 x 120 sec

Hammer Strength Crunches
warms x 1
31 x 30
27 x 30

HIIT
Elliptical 10 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Pull Ups
15, 11, 9, 8 x 10

Bent Over Barbell Row
warms x 2
8 x 215
8 x 225
7 x 235

Rope Pull Downs
warms x 1
12 x 105
11 x 105
8 x 110

Stiff Leg Deads
warms x 2
8 x 245
7 x 265
6 x 265

DB Leg Curls
warms x 2
12 x 50
10 x 55

Steady State Cardio
Walk Incline 15 Minutes

Routine C - Rotation 4 - Chest & Bis

DB Bench Press
warms x 2
8 x 75
8 x 95
5 x 105
Drop Set
6 x 90 - 8 x 65

Slight Incline DB Press
warms x 2
8 x 85
6 x 85

Incline Flies
warms x 1
12 x 45
10 x 50
Drop Set
8 x 50 - 10 x 30

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
4 x 70 - 8 x 45

Close Grip Curl
warms x 1
10 x 85
8 x 95
Drop Set
7 x 95 - 10 x 60

Steady State Cardio
Walk 20 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 305

Squats
warms x 2
8 x 285
8 x 295
7 x 305
5 x 315

Leg Press
warms x 1
10 x 500
10 x 540
6 x 600

Walking DB Lunges
12 x 40
10 x 45
10 x 45

Donkey Calf Raises - High Reps
30 x 160
30 x 160
26 x 180
22 x 200
19 x 200

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Delts & Tris

I mixed it up a bit. I hope that's cool?

Seated DB Press
warms x 3
8 x 70
7 x 75
6 x 75
6 x 75

Up Right Rows
warms x 2
10 x 95
10 x 100
Drop Set
6 x 105 - 8 x 75

Bent Over Lateral Raises with Cables
warms x 1
9 x 30
9 x 25
10 x 20

Close Grip Bench
warms x 2
9 x 185
8 x 185
Drop Set
7 x 185 - 6 x 135

Reverse Grip Single Cable Push Downs
warms x 1
12 x 40
10 x 40
10 x 40

Rope Push Downs
12 x 60

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Abs & HIIT

warms x 2

Cable Crunches
warms x 1
17 x 110
15 x 120
12 x 120

Ab Wheel on Ramp
16, 14

High Cable Flexion
warms x 1
15 x 40
12 x 45
11 x 50

Vacuum
3 x 50 sec
1 x 90 sec

HIIT
Precor 15 Minutes - I moved it to the Precor machine - pumping up the furnace!

Routine C - Rotation 3 - Back & Hams

Weighted Pull Ups
15 x 10
10 x 10
9 x 10
9 x BW

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 215
Drop Set
7 x 225 - 9 x 155

Rope Pull Downs
warms x 1
12 x 105
9 x 105
7 x 110

Stiff Deads
warms x 2
8 x 245
7 x 265
5 x 245

Dumb Bell Leg Curls
warms x 2
12 x 50
9 x 55

Steady State Cardio
Walk 15 Minutes

Routine C - Rotation 3 - Chest & Bis

Dumb Bell Bench
warms x 2
8 x 75
8 x 95
5 x 105
8 x 85

Slight Incline Dumb Bell Press
warms x 2
7 x 85
8 x 80

Incline Flies
warms x 1
12 x 45
9 x 50
7 x 50

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
4 x 70 - 6 x 45

Close Grip Cable Curls
warms x 1
12 x 65
8 x 72.5
9 x 72.5
4 x 70

Routine C - Rotation 2 - Abs & HIIT

Waist and weight measurement: Weight 157 lbs Waist 29.25"
How much weight you lost/gained during the week: Lost 2 pounds
How you are feeling: Real Good!!
How your strength is progressing: It's coming back, I feel strong!

ABS
warms x 2

Sit Ups
28, 18

Ab Wheel on Ramp
13, 12


Life Fitness Crunches (sides)
warms x 1
13 x 65
12 x 65

Life Fitness Crunches
warms x 1
20 x 60
20 x 50

Vacuum
1 x 45 sec
1 x 45 sec
1 x 50 sec
1 x 80 sec

HIIT
Bike 10 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
9 x 305

Squats
warms x 2
8 x 265
8 x 285
6 x 295
5 x 305

Leg Press
warms x 1
10 x 450
10 x 500
7 x 540

Walking Dumb Bell Lunges
12 x 35
12 x 40
10 x 40

Donkey Calf Raises - High Reps
30 x 220
26 x 220
22 x 200
25 x 160
22 x 160

Steady State Cardio
Walk 20 Minutes.

Routine C - Rotation 2 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 70
6 x 75
5 x 75
Drop Set
4 x 75 - 9 x 35

Upright Rows
warms x 2
8 x 95
9 x 95
8 x 100

Bent Over Lateral Raises
warms x 1
10 x 30
10 x 30
Drop Set
10 x 30 - 7 x 20

Tricep Bar Extensions
warms x 2
10 x 80
8 x 80
8 x 80

Single Cable Kickbacks
warms x 1
12 x 35
12 x 35
10 x 40

Routine C - Rotation 2 - Back & Hams

Weighted Pull Ups
15, 11, 8, 8 x 10

Bent Over Barbell Rows
warms x 2
8 x 195
8 x 205
Drop Set
6 x 215 - 9 x 135

Rope Pull Downs
warms x 1
12 x 100
11 x 105
8 x 110

Stiff Deads
warms x 2
8 x 245
6 x 265
5 x 265

Dumb Bell Leg Curls
warms x 2
12 x 50
9 x 55

Steady State Cardio
Walk with Incline 15 Minutes.
note: I realized why my heart rate was so elevated by walking in past weeks. It must have been the Ja3ked I haven't had it for a week now and my HR is much lower (120-124 range).

Routine C - Rotation 2 - Abs & HIIT

Warms x 2

Flags
20, 15

Sit Ups
17, 12

High Cable Flexion
warms x 2
warms x 1
12 x 50
10 x 50

Hammer Strength Crunches
warms x 1
30 x 30
24 x 30

Vacuum
1 x 40 sec
2 x 45 sec
1 x 70 sec

HIIT
Bike 15 Minutes

Routine C - Rotation 2 - Chest & Bis

Dumb Bell Bench Press
warms x 2
8 x 85
8 x 95
7 x 95
7 x 100

Slight Incline DB Press
warms x 2
9 x 85
7 x 85

Incline Flies
warms x 1
12 x 40
12 x 45
10 x 50

Hammer Curls
warms x 2
6 x 55
6 x 65
6 x 65

Close Grip Curl
warms x 1
10 x 80
9 x 90
7 x 90

Steady State Cardio
Walk 15 Minutes