Routine B - Rotation 4 - Abs & HIIT

Weight & Waist: 161 lbs 29.75" waist
Weight change: Down 1 pound
How are you feeling: Great-High energy!
Strength: Seems to be coming back.

After weigh in this morning I kicked the HIIT session up to 15 minutes.


ABS
warms x 2

Dragon Flags
20, 11

Sit Ups
15, 11

Machine Crunches (Obliques)
warms x 1
12 x 65
11 x 65

Life Fitness Crunches
warms x 1
30 x 60
26 x 60

Vacuum
3 x 30sec
1 x 45 sec

HIIT
Bike 15 Minutes

Routine B - Rotation 4 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 140
8 x 160
6 x 160

T-Bar Rows
warms x 2
8 x 115
8 x 125
7 x 135
5 x 140

Dumb Bell Deads
warms x 1
10 x 100
9 x 100
6 x 110

Low Close Grip Pulley Row
12 x 120
12 x 140
11 x 150

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

Steady State Cardio
Walk 20 Minutes HR 132 - 136

Routine B - Rotation 4 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 185
8 x 205
7 x 205
5 x 215

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

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

Incline Dumb Bell Curls
warms x 2
6 x 40
5 x 37.5
4 x 37.5

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

Steady State Cardio
Walk 15 Minutes HR 132 - 136

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 230
8 x 270
8 x 290
6 x 290

Squats
warms x 2
8 x 245
6 x 255

Sissy Squats
20 x 25
20 x 25
17 x 25
14 x 25

Bar Lunge
8 x 60
8 x 65
7 x 70

Single Dumb Bell Calf Raises
20 x 30
20 x 30
20 x 30
13 x 35
11 x 35

Steady State Cardio
10 Minute HR 130 - 134

Routine B - Rotation 3 - Abs & HIIT

warms x 2

Sit-Ups
25, 15

Flags with Reverse Crunch
13, 12

High Cable Flexion
warms x 1
15 x 50
11 x 55

Vacuum
2 x 30 seconds
1 x 40 seconds

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

HIIT
Bike 10 Minutes

Routine B - Rotation 3 - Delts & Tris

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

Barbell Shrugs
warms x 2
10 x 315
10 x 335
8 x 345

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

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

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

Steady State Cardio
Walk 15 Minutes HR 132 - 134 (is this range good or should I get my HR up more?)

Routine B - Rotation 3 - Back & Hams

Neutral Grip Pull Downs
warms x 2
8 x 140
7 x 160
5 x 160

T-Bar Rows
warms x 2
8 x 115
8 x 125
8 x 125
6 x 135

Dumb Bell Deadlifts
warms x 1
10 x 90
10 x 100
8 x 100

Low Close Grip Pulley Row
13 x 110
12 x 130
11 x 140

Glute/Ham Raises (assisted)
11, 9, 8, 7

Steady State Cardio
Walk 20 Minutes HR 134-136

Routine B - Rotation 3 - Abs & HIIT

"Model Fitness"

warms x 1
Hanging Leg Raises
12, 10

Ab Wheel on Ramp
12, 10

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

Vacuum
1 x 20 sec
1 x 20 sec
1 x 40 sec

HIIT
Bike 10 minutes

Routine B - Rotation 3 - Chest & Bis

Waist and weight measurement: !62.5 LBS 30.5" Waist
How much weight you lost/gained during the week: Lost 1.5 LBS
How you are feeling: Good! Much better than I have in the past 4 weeks or so.
How your strength is progressing: Not progressing, compared to where I was prior to cutting but seems to be climbing a bit.

Slight Incline Bench Press
warms x 2
8 x 185
8 x 205
5 x 205
Drop Set
3 x 205 - 5 x 155

Incline Dumb Bell Press
warms x 2
10 x 70
9 x 75

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

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

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

Steady State Cardio
Walk 20 Minutes Speed 4.1 - 4.2 HR 130 - 134

Routine B - Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 230
8 x 270
8 x 290
5 x 290

Squats
warms x 2
7 x 220
7 x 210

Sissy Squats
20, 20, 16, 13 x 25

Bar Lunge
8 x 70
8 x 60
8 x 65

Single Dumb Bell Calf Raises
20, 20, 19, 16, 15 X 30

Steady State Cardio
Walk 15 Minutes 4.2 Speed

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
7 x 40
6 x 42.5


Barbell Shrugs
warms x 2
10 x 315
9 x 325
7 x 335

3 Hole Dumb Bell Press
warms x 1
10 x 70
10 x 75
9 x 80

Weighted Dips
18 x 25
12 x 25
10 x 25
8 x 25

Rope Press Downs
warms x 1
10 x 100
8 x 110
10 x 100

Steady State Cardio
Walk - 15 Minutes - Speed 4.0

Routine B - Rotation 2 - Abs & HIIT

warms x 1

Dragon Flags
20, 13

Sit-Ups
16, 11

High Cable Flexion
warms x 1
13, 12 10 x 50

Vacuum
4 x 20 seconds

Hammer Strength Crunches
30, 27 x 30

HIIT
Bike 10 minutes

Routine B - Rotation 2 - Back & Hams

Neutral Grip Pull Downs (To eliminate the pain from tendinitous)
warms x 2
6 x 160
6 x 150
7 x 140

T-Bar Rows
warms x 2
8 x 115
8 x 115
7 x 120
7 x 120

Dumb Bell Deadlifts
warms x 1
8 x 90
8 x 80
7 x 80

Close Grip High Pulley Row
10 x 120
10 x 120
11 x 120

Assisted Glute/Ham Raises
10, 8, 7, 5

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 185
8 x 195
7 x 195
5 x 205

Incline Dumb Bell Press
warms x 2
10 x 70
6 x 75

Flat Bench Flies
warms x 1
10 x 45
10 x 45
8 x 45

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

Cable Curl
warms x 1
10 x 120
11 x 110
9 x 110

Routine B - Rotation 2 - Quads & Calves

5/16/09

Waist and weight measurement- 164lbs 31"waist
How much weight you lost/gained during the week - no change (leave macros, I've been over-eating in the last week and a half or so)
How you are feeling - good
How your strength is progressing - coming back each workout


Hack Squats
warms x 2
8 x 230
8 x 270
7 x 270
5 x 290

Squats
warms x 2
7 x 255
7 x 225

Sissy Squats
20, 20, 15, 12 x 20

Bar Lunge
6 x 95
6 x 85
7 x 85

Single Calf Dumb Bell Raises
20, 20, 19, 15, 15 x 30

Routine B - Rotation 1 - Delts & Tris

Much better - my head needed this.

Side Lateral Raises
warms x 2
9 x 35
8 x 35
7 x 40

Barbell Shrugs
warms x 2
10 x 250
10 x 270
9 x 270

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

Weighted Dips
15 x 25
12 x 25
10 x 25
7 x 25

Rope Press Downs
warms x 1
10 x 100
11 x 90
10 x 90

Routine B - Rotation 1 - Abs & HIIT

Cable Crunches
warms x 1
15 x 100
11 x 120
10 x 120

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

Flags with Reverse Crunch
15, 12

Hammer Strength Crunch
warms x 1
20 x 30
19 x 30

HIIT
Bike 7 minutes

Routine B - Rotation 1 - Back & Hams

Waist and weight measurement: 164lbs 31" waist
How much weight you lost/gained during the week: Lost 2 lbs
How you are feeling: Weak, but I was sick last week
How your strength is progressing: Declining

Reverse Grip Pulldowns
warms x 2
8 x 160
6 x 160
5 x 160

T-Bar Rows
warms x 2
8 x 115
7 x 115
7 x 115
6 x 120

DB Deadlifts
warms x 1
10 x 90
10 x 90
8 x 90

Close Grip Low Pulley Row
12 x 100
12 x 120
10 x 140

Assisted Glute Ham Raises
8, 8, 6, 6

Routine B - Rotation 1 - Quads & Calves

I'M BACK!
I needed the rest.

Waist and weight measurement: 166lbs 31.25"w
How much weight you lost/gained during the week: Lost 2 pounds
How you are feeling: I first thought I was getting sick but training went well - must be allergies.
How your strength is progressing: Felt strong today, energy is good.

On Wednesday I was changing up foods on my spreadsheet. I noticed a mistake - for the first 10 days of this plan I was consuming an extra 28 grams of fat than I was supposed to! Whoops!

Hack Squats
warms x 2
8 x 230
8 x 250
8 x 270
5 x 290

Squats
warms x 2
10 x 255
7 x 275

Sissy Squats
20 x 25
20 x 25
14 x 25
12 x 25

Bar Lunge
8 x 95
8 x 95
6 x 95

Single Calf DB Raises
20 x 30
20 x 30
19 x 30
15 x 30
15 x 30