Rotation A - Rotation 4 - Chest & Bis

What a disaster!
I was well rested, been eating all my food and have been drinking water-even more with the heat.
My energy is high and I was ready to go!
I had no strength.
Hoping it was just a freakish thing, will see tomorrow.

Incline Dumb Bell Press
warms x 2
8 x 85
6 x 85
7 x 80
5 x 80 (80 is what I was using for my second set of warms. This was a chore)

Bench Press
warms x 2
6 x 175
7 x 165 (165 is what I was using for my second set of warms)

Weighted and Non Weighted Chest Dips
9 x 10
10, 8, 8

Barbell Curls
warms x 2
6 x 80
6 x 90
5 x 90

Rope Curls
warms x 1
7 x 130
9 x 110
9 x 110

Routine A - Rotation 4 - Chest & Bis

Routine A - Rotation 4 - Quads & Calves

Waist and weight measurement: 168lbs, 31.5" waist
How much weight you lost/gained during the week: lost 3 pounds
How you are feeling: Strong but hungry
How your strength is progressing: Steady, most exercises I'm making gains.


Leg Extensions
warms x 2
10 x 305
10 x 310

Front Squats
warms x 2
8 x 215
8 x 215
6 x 225
5 x 225

Sumo Squats
warms x 1
10 x 225
10 x 245
7 x 255

Dumb Bell Step Ups
12 x 40
11 x 40
10 x 45

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

Routine A - Rotation 3 - Delts & Tris

I ran late so I skipped tris.
I'm not going to sweat it.

Seated Military Press
warms x 2
8 x 175
8 x 175
5 x 180
5 x 185

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

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

Routine A - Rotation 3 - Back & Hams

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

Deadlifts
warms x 2
8 x 275
8 x 285
7 x 285
5 x 285

Dumb Bell Bench Rows
warms x 1
10 x 60
10 x 70
7 x 75

Straight Arm Pull Downs
12 x 50
10 x 55
8 x 55

Lying Leg Curl
warms x 2
10 x 185
10 x 190
7 x 195

Routine A - Rotation 3 - Abs & HIIT

warms x 2

Sit Ups
25, 15, 10

Ab Wheel on Ramp
15, 11

High Cable Flexion
warms x 1
15 x 50
11 x 60

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

HIIT
Bike 10 minutes

Routine A - Rotation 3 - Chest & Bis

I'm bored with this combo - one more rotation!

Incline Dumb Bell Press
warms x 2
8 x 90
8 x 95
6 x 95
7 x 95

Bench Press
warms x 2
10 x 175
7 x 185

Weighted Chest Dips
13 x 10
12 x 10
9 x 10
10 x 10

Barbell Curls
warms x 2
6 x 100 x 3

Rope Curl
warms x 1
10 x 130
10 x 130
9 x 140

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 300
10 x 305

Front Squats
warms x 2
8 x 205
8 x 215
7 x 225
6 x 225

Sumo Squats
warms x 1
10 x 215
10 x 225
8 x 255

Step Ups
11 x 40 x 3

Seated Single Calf Raises
20 x 35
20 x 35
20 x 35
17 x 40
15 x 40

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 165
8 x 175
7 x 175
5 x 180

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

Barbell Front Raises
warms x 1
10 x 60
10 x 70
9 x 70

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

Dumb Bell Extensions
warms x 1
12 x 70
12 x 75
10 x 85

Routine A - Rotation 2 - Back & Hams

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

Deadlifts
warms x 2
8 x 275
8 x 285
6 x 285
4 x 285

Dumb Bell Bench Rows
warms x 1
10 x 55
10 x 60
8 x 70

Straight Arm Pull Downs
12 x 50
12 x 50
10 x 55

Lying Leg Curls
warms x 2
10 x 185
10 x 185
7 x 190

Routine A - Rotation 2 - Abs & HIIT

warms x 1

Dragon Flags
19, 13

Sit Ups
16, 12

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

Hammer Strength Crunches
warms x 1
36 x 30
30 x 30

HIIT
Bike 10 minutes

Routine A - Rotation 2 - Chest & Bis

Chest seems to be losing strength - something has to be off physically. I'm still strong everywhere else. ARRRG!!

Incline Dumb Bell Press
warms x 2
8 x 85
8 x 90
8 x 95
6 x 100

Bench Press
warms x 2
8 x 140
6 x 140

Weighted Chest Dips
12 x 10
11 x 10
10 x 10
9 x 10

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

Rope Curls
warms x 1
10 x 120
10 x 130
8 x 130

Routine A - Rotation 2 - Quads & Calves

I forgot this on Saturday, sorry. Energy level: High.

Leg Extensions
warms x 2
10 x 300
10 x 300

Front Squats
warms x 2
8 x 205
8 x 205
8 x 215
5 x 225

Sumo Squats
warms x 1
10 x 205
10 x 215
10 x 225

Dumb Bell Step Ups
11 x 40
11 x 40
11 x 40

Single Seated Calf Raises
20 x 30
20 x 30
19 x 35
16 x 35
16 x 35

Rotation A - Rotation 1 - Delts & Tris

No Change
171lbs 32" waist


Seated Militry Press
warms x 2
8 x 165
8 x 165
7 x 175
5 x 175

Seated Side Lateral Raises
warms x 1
10 x 25
10 x 30
8 x 30

Barbell Front Raises
warms x 1
10 x 60
10 x 60
8 x 70

Tricep Press Downs
warms x 2
10 x 80
10 x 90
8 x 90

Dumb Bell Extensions
warms x 1
12 x 60
12 x 70
12 x 75 - I knew I should have jumped up to 80...next time.

Routine A - Rotation 1 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 150
8 x 150
7 x 160

Dead Lifts
warms x 2
8 x 255
8 x 265
8 x 275
6 x 285

Dumb Bell Bench Rows
warms x 1
10 x 55
10 x 55
9 x 60

Straight Arm Pull Downs
12 x 50
12 x50
8 x 60

Leg Curls
warms x 2
10 x 180
10 x 180
8 x 190

Routine A - Rotation 1 - Chest & Bis

Real bad start. I didn't accomplish what I set out to do.

Incline Dumb Bell Press
warms x 2
8 x 80
8 x 85
8 x 90
8 x 95

Bench Press
warms x 2
10 x 185
8 x 195

Weighted Chest Dips
12 x 10
11 x 10
9 x 10
10 x 10

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

Rope Curls
warms x 1
10 x 110
10 x 120
9 x 130

Routine A - Rotation 1 - Abs & HIIT

warms x 2

Hanging Straight Leg Raise with Twist
11, 8

Cable Crunches
warms x 1
16 x 120
14 x 120
13 x 120

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

Hammer Strength Crunch
warms x 1
32 x 30
26 x 30
20 x 30

HIIT
Bike 10 minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 300
9 x 300

Front Squats
warms x 2
8 x 195
8 x 205
7 x 215
5 x 215

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

Dumb Bell Step Ups
12 x 35
11 x 40
10 x 40

Seated Calf Raises - Singles
20 x 25
20 x 25
20 x 30
18 x 30
16 x 35

Routine C - Rotation 4 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 65
8 x 70
8 x 70
7 x 70

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

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

Tricep Bar Extensions
warms x 2
10 x 80
10 x 80
7 x 90

Dumb Bell Kickbacks
warms x 1
12 x 30
12 x 30
10 x 32.5

Routine C - Rotation 4- Back & Hams

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

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 205
7 x 215

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

Stiff Leg Deads
warms x 2
8 x 255
7 x 265
6 x 265

Dumb Bell Leg Curls
warms x 2
12 x 45
11 x 50

Routine C - Rotation 4 - Chest & Bis

Weak in my right pec today.
Not bad for having some issues.

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

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

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

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

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

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 295
10 x 300

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

Leg Press
warms x 1
10 x 470
10 x 540
7 x 590

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

Seated Calf Raises (High & not so High Reps)
30 x 90
27 x 90
21 x 90
19 x 90
17 x 90

Routine C - Rotation 3 - Abs & HIIT

warms x 2

Hanging Straight Leg Raises with Twist
10, 7

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

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

HIIT
Bike 7 minutes