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

Routine C - Rotation 2 - Quads & Calves

Leg Eztensions
warms x 2
10 x 300
9 x 305

Squats
warms x 2
8 x 245
8 x 245
6 x 265
4 x 265

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

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

Seated Calf Raises (High Reps)
30 x 90
26 x 90
25 x 70
25 x 70
21 x 70

Routine C - Rotation 1 - Abs & HIIT

Weight and waist: 159lbs just shy of 29.5"
Weight lost past week: 2lbs
Feeling good, lots of energy but muscle seems to fatigue quickly with larger muscle groups.
Strength has been good.

Abs
Cable Crunch
warms x 2
15 x 65
13 x 65
10 x 65

Ab Wheel on Ramp
12, 11

High Cable Flexion
warms x 1
15 x 25
13 x 25

Machine Crunches
30 x 70
29 x 70

Vacuum
3 x 40 sec
1 x 60 sec

HIIT
Bike 15 minutes

Routine C - Rotation 1 - Delts & Tris

Seated DB Military Press
warms x 2
8 x 65
8 x 70
8 x 70
7 x 70

Upright Rows
warms x 2
10 x 85
9 x 95
7 x 100

Bent Over Lateral Raises
warms x 1
12 x 30
11 x 30
10 x 32.5

Tri Bar Extensions
warms x 2
10 x 80
10 x 80
9 x 80

DB Kickbacks
warms x 1
12 x 30
12 x 30
10 x 32.5

Steady State Cardio
Walk 15 Minutes

Routine C - Rotation 1 - Back & Hams

wWeighted Pull Ups
14 x 10
9 x 10
8 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 185
8 x 205
6 x 215

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

Stiff Deads
warms x 2
8 x 225
6 x 245
5 x 245

DB Leg Curl
warms x 2
10 x 45
9 x 45

Will make up steady state cardio tomorrow.

Routine C - Rotation 1 - Chest & Bis

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

Incline DB Press - Woops..supposed to be slight incline
warms x 2
10 x 80
7 x 85

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

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

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

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 1 - Quads / Abs & HIIT

06/02/09 - Quads - Zero strength

Leg Extensions
warms x 2
10 x 295
9 x 305

Squats
warms x 2
8 x 275
8 x 225
8 x 225
7 x 245

Leg Press
warms x 1
8 x 410
8 x 410
10 x 360

Walking Lunge
12 x 25
12 x 30
10 x 30

Calves - Skipped (pressed for time)

Steady State Cardio
Walk 10 Minutes

06/03/09 - Abs & Cardio

Sit Ups
26, 18

Hang Leg with Twists
7, 5

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

HIIT
Bike 15 Minutes

Routine B - Rotation 4 - Delts & Tris

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

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

3 Hole Dumb Bell Press (Previously, I think I had the bench reclined too much - this was much harder.)
warms x 1
10 x 70
8 x 80
8 x 80

Weighted Dips
22 x 25
13 x 25
12 x 25
9 x 25

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

Steady State Cardio
Walk - 15 Minutes - HR 132 - 134