Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
7 x 185
6 x 185
Drop Set
7 x 190 - 7 x 135

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 7 x 55

Flat Bench Flies
warms x 1
12 x 45
9 x 50
10 x 47.5

Cable Curls
warms x 1
10 x 135
10 x 140
Drop Set
8 x 145 - 8 x 80

Steady State Cardio
Walk 10 MInutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
8 x 290
8 x 310
6 x 320
4 x 330

Squats
warms x 2
8 x 285
7 x 285

Sissy Squats
20 x 30
20 x 30
17 x 30
14 x 30

Bar Lunge
8 x 85
7 x 95
6 x 105

Single DB Calf Raises
20 x 35
20 x 35
17 x 35
16 x 35
14 x 35

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
18, 10
Sit Ups
15, 10

High Cable Flexion (Life Fitness)
warms x 1
12 x 25
11 x 25

Life Fitness Crunch
warms x 1
25 x 60
21 x 60

Steady State Cardio
Walk 15 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 42.5
Drop Set
6 x 42.5 - 7 x 27.5

Barbell Shrugs
warms x 2
10 x 345
9 x 355
Drop Set
6 x 365 - 8 x 235

3 Hole DB Press
warms x 1
10 x 80
9 x 85
5 x 90

Weighted Dips
20 x 25
16 x 25
10 x 25
9 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 95
Drop Set
9 x 95 - 10 x 50

Steady State Cardio
10 Minutes

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 160
7 x 165
5 x 170

T-Bar Rows
warms x 2
8 x 135
8 x 140
6 x 145
5 x 150

DB Deads
warms x 1
10 x 110
8 x 120
7 x 120

Close Grip High Pulley Rows
12 x 80
12 x 100
11 x 120

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

Steady State Cardio
Walk 20 minutes

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
8 x 175
6 x 185
6 x 190

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 6 x 55

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

Incline DB Curls
warms x 2
6 x 37.5
5 x 40
3 x 42.5

Cable Curls
warms x 1
10 x 130
10 x 135
Drop Set
8 x 140 - 8 x 80

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 290
8 x 290
6 x 310
3 x 320

Squats
warms x 2
9 x 285
Drop Set
6 x 295 - 6 x 225

Sissy Squats
20 x 35
13 x 35
15 x 30
10 x 30

Bar Lunges
9 x 65
8 x 85
6 x 95

Single DB Calf Raises
20 x 30
20 x 35
17 x 35
14 x 35
12 x 35

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 40
Drop Set
6 x 42.5 - 7 x 25

Barbell Shrugs
warms x 2
10 x 315
10 x 345
Drop Set
8 x 365 - 8 x 235

DB 3 Hole Press
warms x 1
10 x 70
10 x 80
8 x 85

Weighted Dips
18 x 25
14 x 25
12 x 25
10 x 25

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

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Abs & HIIT

Abs & HITT
10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 150
8 x 160
6 x 165

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

DB Deads
warms x 1
10 x 110
9 x 110
7 x 110

Close Grip Low Pulley Row
12 x 130
12 x 140
12 x 150

Glute/Ham Raises (assisted)
10, 10, 8, 6

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 1 - Chest & Bis

Slight Incline Bench Press
warms x 2
6 x 185
5 x 185
8 x 165
7 x 165

Incline DB Press
warms x 2
10 x 75
8 x 80

Flat Bench Flies
warms x 1
12 x 40
12 x 40
9 x 45

Incline DB Curl
warms x 2
5 x 40
4 x 40
4 x 35

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

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 250
8 x 290
7 x 290
5 x 310

Squats
warms x 2
8 x 285
Drop Set
6 x 285 - 6 x 100

Sissy Squats
20 x 25
20 x 25
18 x 25
9 x 45 (I needed a 35lb plate, I'll use a DB next time)

Bar Lunge
9 x 60
8 x 70
7 x 85

Single Dumb Bell Calf Raises
20 x 30
20 x 30
17 x 35
15 x 35
12 x 35

Steady State Cardio
Walk 15 Minutes
Incline: 1.0 - 3.0
Speed: 4.0 - 4.3

Routine A - Rotation 4 - Chest & Bis

I used machines today.

Hammer Strength Incline Press
warms x 2
8 x 80
8 x 90
7 x 90
4 x 95

Icarian Chest Press
warms x 2
10 x 160
10 x 200
9 x 200

Cable Cross Overs
12, 10, 9, 8 x 40

Hammer Strength Seated Preacher
warms x 2
6 x 80
3 x 90
5 x 85

Rope Curls
warms x 1
10 x 135
10 x 140
8 x 145

HIIT
15 Minutes

Routin A - Rotation 4 - HIIT

HIIT
Bike 10 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 315

Front Squats
warms x 2
7 x 235
5 x 245
5 x 245
3 x 245

Sumo Squats
warms x 1
10 x 215 <- I've been treating this as warms...UGH!
10 x 255
8 x 275

Dumb Bell Step Ups
12 x 45
10 x 47.5
9 x 47.5

Single Seated Calf Raises
20 x 45
17 x 50
16 x 50
15 x 55
13 x 55

Steady State Cardio
Walk 10 Minutes
Incline: 1.0 - 3.5
Speed: 4.1 - 4.3

Routine A - Rotation 3 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
6 x 180
Drop Set
4 x 185 - 4 x 100

Seated Side Laterals
warms x 1
10 x 32.5
9 x 32.5
Drop Set
7 x 35 - 7 x 22.5

Barbell Front Raises
warms x 1
10 x 70
9 x 80
Drop Set
8 x 80 - 12 x 30

Tricep Press Downs
warms x 2
10 x 100
9 x 100
Drop Set
8 x 105 - 11 x 60

Rope Tricep Extensions
warms x 1
12 x 80
10 x 90
7 x 100

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.5
Speed: 4.1 - 4.4

Routine A - Rotation 3 - Back & Hammies

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

Deads
warms x 2
8 x 285
5 x 295
5 x 295
4 x 300

DB Bench Rows
warms x 1
10 x 75
10 x 80
7 x 85

Straight Arm Pull Downs
12 x 55
10 x 60
8 x 60

Lying Leg Curls
warms x 2
9 x 200
8 x 200
7 x 200

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.0
Speed: 4.2 - 4.3

Routine A - Rotation 3 - Abs & HIIT

warms x 2

Dragon Flags
21, 12

Sit Ups
15, 11

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

Cable Crunches
31 x 70
30 x 80

Vacuum
3 x 70 seconds
1 x 130 seconds

HIIT
Eliptical 15 Minutes

Routine A - Rotation 3 - Chest & Bis

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 90
5 x 95

Bench Press
warms x 2
10 x 195
7 x 195

Chest Dips
13 x 10
12 x BW
11 x BW
10 x BW

Icarian Machine Curls
warms x 2
6 x 100
5 x 105
Drop Set
4 x 105 - 6 x 75

Rope Curls
warms x 1
10 x 130
10 x 135
9 x 140

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.0
Speed: 4.1 - 4.3

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
9 x 315

Front Squats
warms x 2
8 x 225
7 x 235
4 x 245
5 x 245

Sumo Squats
warms x 1
10 x 255
10 x 265

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

(PM)
Seated Single Calf Raises
20 x 35
20 x 40
18 x 45
16 x 50
15 x 55

Steady State Cardio
(AM) 10 Minutes / (PM) 15 Minutes
Incline: 0 - 3.5
Speed: 4.1 - 4.3

Routine A - Rotation 2 - Abs & HIIT

Bad week - no change on weight or waist measurement (155.5lbs, 29").
My diet has been on the money.
Weird, I look leaner and my abs are more vascular.
I feel great and strength is good.

Abs
warms x 2

Hanging Leg Raises with Twist
9, 6

Cable Crucnhes
warms x 1
15 x 57.5
Drop Set
13 x 57.5 - 14 x 35

High Cable Flexion
warms x 1
15 x 20
12 x 25
10 x 25

Vacuum
3 x 70 seconds
1 x 130 seconds

HIIT
Bike 15 Minutes

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
5 x 185
Drop Set
5 x 185 - 7 x 115

Seated Lateral Raises
warms x 1
10 x 30
9 x 32.5
8 x 32.5

Barbell Front Raises
warms x 1
10 x 70
10 x 70
Drop Set
8 x 80 - 10 x 40

Tricep Press Downs
warms x 2
10 x 95
10 x 100
Drop Set
8 x 105 - 9 x 60

Dumb Bell Extensions
warms x 1
10 x 75
11 x 75
Drop Set
9 x 80 - 8 x 50

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.5
Speed: 4.0 - 4.3

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 160
8 x 165
Drop Set
7 x 170 - 7 x 130

Deads
warms x 2
8 x 285
6 x 295
4 x 295
4 x 295

Bench Row
warms x 1
10 x 75
9 x 75
7 x 80

Straight Arm Pull Downs
12 x 55
11 x 55
8 x 60

Leg Curls
warms x 2
9 x 200
7 x 200
Drop Set
5 x 200 - 5 x 160

Steady State Cardio
Walk 20 Minutes
Incline: 0 to 3.0
Speed: 4.0 to 4.3

Routine A - Rotation 2 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
5 x 90 - lost strength on the left side again
Drop Set
8 x 80 - 8 x 50

Bench Press
warms x 2
9 x 195
Drop Set
7 x 195 - 7 x 145

Weighted Chest Dips
15 x 10
12 x 10
10 x 10
9 x 10

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

Rope Curls
warms x 1
10 x 130
9 x 135
Drop Set
8 x 140 - 8 x 80

Steady State Cardio
Walk 10 Minutes
Incline: 0 to 3.0
Speed: 4.0 to 4.3

Routine A - Rotation 2 - Abs & HIIT

warms x 2

Sit Ups
30, 18

Hang Leg Raises with Twist
8, 6

Ab Wheel on Ramp
17, 13

Vacs
3 x 60 seconds
1 x 120 seconds

Hammer Strength Crunches
warms x 1
33 x 30
27 x 30

HIIT
Elliptical 15 Minutes