Routine A - Rotation 1 - Chest & Bis / Back & Hams

1-30-2009

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

Bench
warms x 2
10, 8 x 140

Chest Dips
10, 8. 8

Barbell Curl
warms x 2
5, 5, 5 x 70

Rope Curl
warms x 1
8, 10, 9 x 80


1-31-2009

Wide Pull Downs
warms x 2
8 x 120
8 x 140
4 x 160

Deads
warms x 2
6 x 210
8 x 210
6 x 215
6 x 215

Bench Row
warms x 1
8 x 35
(switched) Hammer Strength Low Row
12 x 45
10 x 55

Straight Arm Pull Downs
12 x 40
10 x 45
10 x 45

Leg Curl
warms x 2
9, 8, 8 x 150

Routine A - Rotation 1 - Legs

Leg Ext
warms x 2
10 x 275
9 x 285

Front Squats
warms x 2
6 x 140
6 x 110
6 x 90

Sumo Squats
warms x 1
10 x 140
10 x 140
10 x 140

Step Ups (db's)
10 x20
10 x 25
10 x 30

Calf - Precor
4 x 15 x 160

Routine C - Rotation 4 - Back & Delts

Pull Ups
17, 11, 8, 6

Seated Cable Row
warms x 2
9 x 160
Drop Set
8 x 165 - 6 x 140

DB Row
warms x 1
12 x 100
10 x 100

Push Press
warms x 2
6 x 60
6 x 70
4 x 75

Side Ups
15 x 15
11 x 20
10 x 20

Routine C - Rotation 4 - Abs, Calf & HIIT

Donkey Calf Raises
warms x 2
17 x 400
14 x 445
12 x 470
11 x 470


Hammer Strength Crunches
warms x 1
15 x 50
15 x 55
10 x 60

Cable Crunch
warms x 1
15 x 80
15 x 100
13 x 110

High Cable Flexion
warms x 1
12 x 45
10 x 45

HIIT
Bike 10 minutes

Routine C - Rotation 4 - Chest & Arms

Chest
DB Press
warms x 3
6 x 105
6 x 105
6 x 105

Incline DB Press
warms x 1
10 x 80
8 x 80
8 x 80

DB Fly
12 x 40
11 x 40
10 x 40

Arms
Incline DB Curl
warms x 2
6 x 40
Drop Set
5 x 40 - 6 x 30

Bar Extensions
warms x 2
10 x 90
Drop Set
6 x 100 - 6 x 60

Superset
Con. Curls 12 x 35
DB Kickbacks 13 x 20

Con. Curls 11 x 35
DB Kickbacks 12 x 20

Con. Curls 10 x 35
DB Kickbacks 11 x 20

Routine C - Rotation 4 - Legs

Leg Extensions
warms x 1
10 x 275
10 x 285
9 x 285


Front Squat
warms x 3
6 x 180
5 x 180
5 x 180

Stiff Deads
warms x 2
9 x 190
9 x 190
7 x 210


DB Sumo Deads
warms x 1
12 x 140
13 x 140
13 x 140

Routine B - Rotation 3 - Back & Delts

Pull Ups
17, 10, 9, 6

Seated Cable Row
warms x 2
9 x 160
Drop Set
8 x 165 - 6 x 140

DB Row
warms x 1
12 x 100
10 x 100

Push Press
warms x 2
6 x 60
6 x 70
4 x 75

Side Ups
15 x 15
11 x 20
10 x 20

Routine C - Rotation 3 - Chest & Arms

There was no one (I mean no one!) in the gym for a lift-off with the big boys (115's) - I tried 2x's but I need a push on the first 1 from the bottom. GRRRRRR!!

DB Press
warms x 3
6 x 105
4 x 105
2 x 105


Incline DB Press
warms x 1
10 x 80
8 x 80
8 x 80

DB Fly
12 x 40
11 x 40
8 x 45

Incline DB Curl
warms x 2
6 x 40
Drop Set
4 x 45 - 5 x 30

Bar Extensions
warms x 2
9 x 90
Drop Set
7 x 90 - 6 x 60

Supersets
Con DB Curls 12 x 35
DB Kickbacks 12 x 20


Con DB Curls 10 x 35
DB Kickbacks 11 x 20


Con DB Curls 9 x 35
DB Kickbacks 9 x 20

Routine C - Rotation 3 - Legs

I'm Back!!! (no pun intended)

Leg Extensions
warms x 1
10 x 270
10 x 280
8 x 285

Front Squats
warms x 3
6 x 170
5 x 180
5 x 180

Stiff Deads
warms x 2
10 x 180
8 x 200
7 x 200

DB Sumo Deads
warms x 1
12 x 100
12 x 140
13 x 140 I'm gonna need a bigger dumbbell!

Routine C - Rotation 2 - Abs & HIIT

warms x 2

Flags
16, 12

Ab Wheel on Ramp
15, 12

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

Hammer Strength Crunch
warms x 1
15 x 50
14 x 50

HIIT
Bike 10 minutes

Routine C - Rotation 2 - Back & Delts

Pull Ups
16, 11, 8, 6

Seated Cable Row
warms x 2
10 x 150
8 x 160
Drop Set
7 x 160 - 6 x 130

DB Row
warms x 1
12 x 95
11 x 100

Push Press
warms x 2
6 x 60
6 x 65
5 x 70

Side Ups
13 x 15
12 x 15
11 x 15

Routine C - Rotation 2 - Chest & Arms

Skipped legs this rotation - sciatica acting up.

Upper body is starting to feel strong and pain-free.

DB Press
warms x 3
8 x 100
7 x 105
5 x 110

Incline DB Press
warms x 1
10 x 75
7 x 80
8 x 80

DB Fly
12 x 35
11 x 40
10 x 40

Incline DB Curl
warms x 2
6 x 40
Drop Set
4 x 45 - 5 x 30

Bar Extensions
warms x 2
8 x 90
Drop Set
6 x 90 - 6 x 60

Supersets
Con DB Curls 12 x 30
DB Kickbacks 15 x 15


Con DB Curls 10 x 35
DB Kickbacks 12 x 20


Con DB Curls 10 x 35
DB Kickbacks 10 x 20

Routine C - Rotation 1 - Back & Delts

Pull Ups
13, 10, 8, 6

Seated Cable Row
10 x 150
8 x 160
6 x 170

DB Row
12 x 95
10 x 100

Push Press
5 x 70
Drop Set
5 x 70 - 6 x 30

Side Ups
12 x 15
11 x 15
10 x 15

Routine C - Rotation 1 - Chest & Arms

Chest
DB Press
(warms x 2)
7 x 100
5 x 100
4 x 100

Incline DB Press
(warms x 2)
10 x 70
8 x 75
8 x 75

DB Fly
12 x 35
11 x 35
10 x 35

Arms
Incline DB Curl
(warms x 2)
6 x 40
Drop Set
6 x 40 - 5 x 30

Bar Extensions
(warms x 2)
10 x 70
Drop Set
9 x 80 - 8 x 50

Superset
Con Curls 10 x 30
DB Kickbacks 12 x 15

Con Curls 10 x 30
DB Kickbacks 10 x 15

Con Curls 10 x 30
DB Kickbacks 10 x 15

Routine C - Rotation 1 - Legs

Okay, I'm going to whine a little.
We need to revise this workout. It is putting way to much stress on my lower back. I had to stop half-way through to get on the floor and stretch my back out. I am also holding back in fear of re-injuring my back. If I'm holding back, what's the point?

We'll keep the front squats (even though I hate them) and I'll switch Trap Bar Deads back to regular bar - I know you said they are less stressful to the lower back but it doesn't feel like it to me.
Just suggest another movement for DB Sumo Deads - I hate these too, maybe with a straight bar I might like them. Thanks :)

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

Front Squats
(warms x 3)
6 x 160
Drop Set
6 x 160 - 6 x 90

Deads with Trap Bar
(warms x 2)
9 x 180
Drop Set
8 x 140 - 6 x 90

DB Sumo Deads
(warms x 1)
10 x 70
10 x 60
9 x 60

Routine B - Rotation 4 - Back & Delts

Back
Lat Pull Over
(warms x 3)
6 x 80
Drop Set
6 x 85 - 5 x 60

Deadlifts
(warms x 2)
5 x 270
3 x 280
2 x 290

DB Rows
(warms x 2)
12 x 95
9 x 100

Delts
Upright Rows
(warms x 2)
10 x 90
Drop Set
8 x 90 - 6 x 60

Side Laterals Up/Down
15, 20 , 25 X 6 - 10 x 15
15, 20 , 25 X 6 - 10 x 6
15, 20 , 25 X 6 - 10 x 7

Routine B - Rotation 4 - Chest & Arms

This is the best I could do with chest, considering.
I'm trying not beating myself up over it - Everyone gets injured, it takes time to heal.

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

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

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

Arms
Barbell Curls
(warms x 2)
6 x 100
Drop Set
6 x 100 - 8 x 50

Tri Press Downs
(warms x 2)
6 x 100
Drop Set
6 x 100 - 6 x 60

Super Set
Rope Curls 12 x 110
DB Extensions 12 x 75
___________________

Rope Curls 12 x 120
DB Extensions 10 x 80
_________________

Rope Curls 11 x 130
DB Extensions 10 x 80

Routine B - Rotation 4 - Abs, Calves & HIIT

Abs
(warms x 1)

Flags with Crunch
17 x BW
14 x BW

Sit Ups
18 x BW
13 x BW

High Cable Flexion
(warms x 1)
10 x 30
9 x 30

Calf Extensions on Leg Press
(warms x 1)
14 x 360
12 x 380
10 x 450

Calf Extension (Life Fitness Machine)
15 x 130
12 x 170

HIIT
Bike 10 minutes