Routine C - Rotation 3 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 60
8 x 65
8 x 65
5 x 70

Up Right Rows
warms x 2
18 x 85
10 x 95
7 x 100

Bent Over Later Raises
warms x 1
12 x 30
11 x 30
10 x 30

Tricep Bar Extensions
warms x 2
10 x 70
10 x 80
10 x 80

Dumb Bell Kickbacks
warms x 1
12 x 30
11 x 30
10 x 30

Routine C - Rotation 3 - Back & Hams

Weighted Wide Grip Pull Ups
13 x 10
10 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 195
8 x 205
8 x 205

Rope Pull Downs
warms x 1
12 x 90
12 x 90
10 x 100

Stiff Leg Deads
warms x 2
8 x 255
8 x 255
5 x 265

Dumb Bell Leg Curls
warms x 2
12 x 45
10 x 45

Routine C - Rotation 3 - Chest & Bis

Dumb Bell Bench Press
warms x 2
8 x 95
8 x 98
7 x 100
6 x 100

Slight Incline Dumb Bell Press
warms x 2
9 x 85
7 x 85

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

Hammer Curls
warms x 2
6 x 55
6 x 60
5 x 65

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

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 290
9 x 300

Squats
warms x 2
8 x 275
8 x 275
7 x 285
6 x 295

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

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

Donkey Calf Raises (High Reps)
30 x 200
30 x 200
28 x 200
26 x 200
25 x 200

Routine C - Rotation 2 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 55
8 x 60
8 x 65
6 x 65

Upright Rows
warms x 2
10 x 85
10 x 85
8 x 95

Bent Over Lateral Raises
warms x 1
12 x 25
12 x 25
10 x 30

Tricep Bar Extensions
warms x 2
10 x 70
10 x 80
8 x 80

Dumb Bell Kickbacks
warms x 1
12 x 25
12 x 25
10 x 30

Routine C - Rotation 2 - Abs & HIIT

warms x 2

Dragon Flags
18, 12

Sit Ups
15, 13

Hanging Leg Raises with Twist
9, 7

Cable Crunches
warms x 1
15 x 120
13 x 120


Hammer Strength Crunches
warms x 1
26 x 30
18 x 30 SPENT!

HIIT
Bike 7 minutes

Routine C - Rotation 2 - Back & Hams

Took yesterday off to get a little more corrected from Saturday. I had my annual night out.

I'm going to start posting weight including the bar - it looks more impressive.

Weighted Pull Ups (is this rep range okay?)
12 x 10
10 x 10
8 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 185
8 x 195
7 x 205

Rope Pull Downs
warms x 1
12 x 100
10 x 110
8 x 110

Stiff Deads (including bar)
warms x 2
8 x 255
7 x 255
7 x 255

Dumb Bell Leg Curl
warms x 2
12 x 50
9 x 50

Routine C - Rotation 2 - Chest & Bis

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

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

Incline Flies
warms x 2
12 x 40
12 x 42.5
11 x 45

Hammer Curls
warms x 2
6 x 55
6 x 60
5 x 60

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

Routine C - Rotation 2 - Quads & Calves

Leg Extensions
warms x 2
10 x 290
10 x 290

Squats
warms x 2
8 x 220
8 x 220
8 x 230
6 x 240

Leg Press
warms x 1
10 x 450
8 x 540
6 x 540

Walking Dumb Bell Lunges
12 x 35
12 x 35
12 x 35

Seated Calf Raises High Reps
30 x 45
30 x 55
25 x 60
24 x 60
22 x 60

Routine C - Rotation 1 - Delts & Tris

Joe the wrist was killing me today - kicking up the DB's for presses and Upright Rows. By the time I got to Tri Extensions it was unbearable - I switched to a machine but it wasn't much better. After I was done I realized I could have used a Tricep Extension bar with a neutral grip. DUH!

I was looking forward to this routine too. Next time.

I've been icing the wrist all day.

Seated Dumb Bell Press
warms x 2
8 x 60
8 x 65
8 x 55
8 x 55

Upright Rows
warms x 2
10 x 85
8 x 85
9 x 85

Bent Over Lateral Raises
warms x 1
12 x 25
12 x 25
10 x 25

Tricep Bar Extensions
warms x 2
10 x 50
10 x 60
8 x 60

Dumb Bell Kickbacks
warms x 1
7 x 25
12 x 20
10 x 20

Routine C - Rotation 1 - Abs & HIIT

warms x 2

Hanging Straight Leg Raises
12, 10

Cable Crunch
warms x 1
13 x 120
11 x 130
9 x 130

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

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

HIIT
Bike 10 minutes

Routine C - Rotation 1 - Back & Hams

Pull Ups
17 x BW
9 x 10
8 x 10
6 x 10

Bent Over Barbell Row
warms x 2
8 x 160
6 x 160
8 x 140 - drop weight a little to sloppy

Rope Pull Downs
warms x 1
8 x 120
12 x 100
10 x 100

Stiff Leg Deads
warms x 2
8 x 210
7 x 210
6 x 210

Dumb Bell Leg Curl
warms x 2
12 x 50
9 x 50

Routine C - Rotation 1 - Chest & Bis

Wasn't feeling that strong this morning.

Dumb Bell Bench Press
warms x 2
8 x 90
8 x 95
8 x 95
4 x 100

Slight Incline Dumb Bell Press
warms x 2
10 x 85
8 x 85

Incline Flies
warms x 1
12 x 35
12 x 37.5
12 x 40

Hammer Curls
warms x 2
6 x 50
6 x 55
5 x 60

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

Routine C - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 285
9 x 290

Squats
warms x 2
8 x 200
8 x 220
7 x 230
6 x 230

Leg Press
warms x 1
10 x 450
8 x 540
6 x 540

Walking Dumb Bell Lunges
12 x 30
10 x 35
12 x 35

Donkey Calf Raises - High Reps
30 x 180
27 x 200
26 x 200
25 x 200
22 x 200

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
9 x 35
7 x 40
6 x 40 - bonus set

Barbell Shrugs (plus bar, as always)
warms x 2
10 x 250
10 x 260
8 x 270

Dumb Bell Press (3 Hole)
warms x 1
10 x 70
10 x 75
8 x 80

Dips (weighted)
17 x 25
13 x 25
11 x 25
8 x 25

Rope Press Downs
warms x 70
12 x 95
12 x 100
10 x 110

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 160
8 x 160
6 x 170

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

Dumb Bell Deads
warms x 1
10 x 110
10 x 110
9 x 120

Close Grip Low Pulley Row
12 x 140
12 x 150
12 x 160

Glute Ham Raises (assisted)
11, 10, 9, 8

Routine B - Rotation 4 - Abs & HIIT

warms x 1

Flags on Decline Bench
11, 9

Hanging Leg Raises with Twist
9, 7

Ab Wheel on Ramp
14, 12

Weighted Crunch
warms x 1
31 x 20
29 x 20

Rope Crunch
13 x 110
11 x120

HIIT
Bike 5 minutes (wasn't feeling it)

Treadmill
10 minutes (brisk pace)

Routine B - Rotation 4 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 160
8 x 160
8 x 170
7 x 170

Incline Dumb Bell Press
warms x 2
10 x 75
10 x 80

Flat Bench Flies
warms x 1
12 x 45
11 x 45
10 x 45

Incline Dumb Bell Curl
warms x 2
6 x 40
6 x 35
6 x 35

Cable Curl
warms x 1
12 x 115
10 x 120
10 x 130
8 x 130

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 230
8 x 240
8 x 240
7 x 250

Squats
warms x 2
10 x 200
8 x 200

Sissy Squats
20 x 25
20 x 25
18 x 25
15 x 25

Bar Lunge
8 x 105
8 x 95
8 x 95

Single Calf Dumb Bell Raise
20 x 30
20 x 30
19 x 30
17 x 30
16 x 30

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 35
6 x 40

Barbell Shrugs
warms x 2
10 x 250
10 x 250
7 x 260

Seated Dumb Bell Press (3 hole)
warms x 1
10 x 70
10 x 75
9 x 75

Dips
27, 19 15, 13

Rope Press Downs (different pulley system than usual)
warms x 1
10 x 50
10 x 42.5
10 x 42.5

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 155
8 x 155
7 x 160

T-Bar Rows
warms x 2
8 x 130
8 x 130
8 x 135
7 x 135

Dumb Bell Deads
warms x 1
10 x 110
10 x 110
8 x 120

Close Grip Low Pulley Row
12 x 120
12 x 130
12 x 140

Glute Ham Raises (assisted)
10, 9, 8, 7

Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench Press
warms x 2
10 x 150
8 x 150
8 x 160
6 x 160

Incline Dumb Bell Press
warms x 2
10 x 75
10 x 75

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

Incline Dumb Bell Curls
warms x 2
6 x 40
5 x 40
5 x 40

Cable Curls
warms x 1
10 x 110
10 x 115
9 x 120

Routine B - Rotation 3 - Calves, Abs & HIIT

Single Standing Calf Dumb Bell Raises
warms x 1
20 x 30
20 x 30
19 x 30
17 x 30
15 x 30

Abs
warms x 1

Flags
14, 10

Kneeling Cable Crunches
warms x 1
12 x 120
11 x 120

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

Hammer Strength Crunch
warms x 1
35 x 30
32 x 30


HIIT
Bike 10 minutes

Rotation B - Rotation 3 - Quads

I got a late start this morning. I will do calves tomorrow with abs and cardio.

Hack Squat
warms x 2
8 x 220
8 x 220
8 x 230
8 x 240

Squats
warms x 2
10 x 200
9 x 200

Sissy Squats
20 x 25
18 x 25
17 x 25
16 x 25

Bar Lunge
8 x 95
8 x 95
7 x 105

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 35
7 x 37.5

Barbel Shrugs
warms x 2
10 x 230
10 x 230
9 x 250

Dumb Bell Press (3 hole)
warms x 1
10 x 70 - something popped in my wrist setting this up..ouch!
10 x 70
10 x 75

Dips
24, 18, 14, 11

Rope Press Downs
warms x 1
12 x 90
12 x 90
10 x 95