Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
8 x 315

Squats
Warms x 2
8 x 265
8 x 275
6 x 285
6 x 285

Leg Press
warms x 1
10 x 560
10 x 590
7 x 620

Walking DB Lunges
10 x 45's
10 x 45's
10 x 45's

Donkey Raises High Reps
30 x 180
30 x 200
25 x 200
21 x 200
20 x 200

SSC 15 Minutes

Routine C - Rotation 3 - Delts & Tris

Seated DB Press - shoulder is still screwed up. Having trouble stabilizing the weight. I should have just jumped on a machine
warms x 2
8 x 70
Drop Set
8 x 60 - 10 x 35

Up Right Rows
warms x 2
10 x 100
8 x 100
6 x 100

Bent Over Lateral Raise
warms x 1
12 x 30
11 x 30
9 x 30

Tri Extensions
warms x 2
10 x 80
8 x 85
7 x 85

DB Kickbacks
warms x 1
12 x 35
10 x 35
8 x 35

SSC
10 minutes

Routine C - Rotation 3 - Back & Hams

Weighted Pull Ups
12 X 10
11 x 10
8 x 10
8 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
8 x 225
7 x 235

Rope Pull Downs
warms x 1
12 x 105
10 x 110
9 x 110

Stiff Deads
warms x 2
8 x 255
7 x 275
5 x 285

DB Leg Curl
warms x 2
12 x 55
9 x 60

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Chest & Bis

Db Bench Press
warms x 2
8 x 85
8 x 90
8 x 90
Drop Set
4 x 95 - 6 x 65

Slight Incline DB Press
warms x 2
10 x 75
9 x 75

Incline Flies
warms x 1
12 x 40
12 x 45
8 x 50

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

Close Grip Curl
warms x 1
10 x 90
10 x 90
Drop Set
6 x 100 - 10 x 50

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
9 x 310

Squats
warms x 2
8 x 255
8 x 265
8 x 275
6 x 285

Leg Press
warms x 1
10 x 540
10 x 590
7 x 620

DB Walking Lunges
10 x 45
10 x 45
10 x 45

Late Start - Moving Calves to Ab & Cardio Day

Steady State Cardio
Walk 10 minutes

Routine C - Rotation 2 - Delts & Tris

Cybex Military Press - Little problem with my left shoulder, used machine
warms x 2
10 x 100
10 x 110
8 x 120
6 x 130

Upright Rows
warms x 2
10 x 100
8 x 100
Drop Set
6 x 105 - 7 x 75

Bent Over Lateral Raises
warms x 1
12 x 30
10 x 35
Drop Set
8 x 35 - 7 x 25

Tricep Bar Extensions
warms x 2
8 x 90
10 x 80
8 x 85

DB Kickbacks
warms x 1
12 x 40
10 x 40
10 x 40

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 2 - Abs & Cardio / Back & Hams

8/19/09 - Abs

warms x 2

Flags
18, 11

Sit Ups
13, 10

Ab Wheel on Ramp
12, 10

High Cable Flexion
warms x 1
15 x 40
12 x 50

Steady State Cardio
Walk 15 Minutes


8/20/09 - Back & Hams

Weighted Wide Grip Pull Ups
12 x 10
10 x 10
7 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 180
7 x 180
Drop Set
5 x 190 - 7 x 90

Rope Pull Downs
warms x 1
12 x 105
10 x 110
8 x 110

Stiff Leg Deads
warms x 2
8 x 265
8 x 265
6 x 275

Dumbbell Leg Curl
warms x 2
12 x 55
9 x 60

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 2 - Quads & Calves / Chest & Bis

8/17/09
Leg Extensions
warms x 2
10 x 305
8 x 310

Squats
warms x 2
8 x 265
7 x 265
6 x 275
6 x 275

Leg Press
warms x 1
10 x 500
10 x 540
7 x 610

Walking DB Lunges
12 x 45
10 x 45
10 x 45

Donkey Calf Raises
26 x 160
28 x 160
26 x 160
22 x 160
21 x 160

Steady State Cardio
Walk 10 Minutes

8/18/09
DB Bench
warms x 2
8 x 85
8 x 90
6 x 90
5 x 90

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

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

Hammer Curls
warms x 2
6 x 60
6 x 60
Drop Set
5 x 65 - 6 x 35

Close Grip Curl
warms x 1
10 x 90
10 x 90
6 x 100

Steady State Cardio
Walk 10 Minutes

Routince C - Rotation 1 - Back and Hams

Weighted Pull Ups
10 x 10
9 x 10
8 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
7 x 225
5 x 235

Rope Pulldowns
warms x 1
12 x 105
10 x 110
8 x 110

Stiff Deads
warms x 2
8 x 245
7 x 255
7 x 265

DB Leg Curls
warms x 2
12 x 50
11 x 55

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2

Flags
15, 11

Ab Wheel on Ramp
15, 11

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

Hammer Strength Crunches
warms x 2
30 x 30
28 x 30

Steady State Cardio
Walk 15 Minutes

Routine C - Rotation 1 - Chest & Bis

DB Press
warms x 2
8 x 85
8 x 95
5 x 95
8 x 85

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

Incline Flies
warms x 1
12 x 35
12 x 45
12 x 45

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
6 x 65 - 6 x 30

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

Steady State Cardio
Walk 10 Minutes

Routine C - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
8 x 310

Squats
warms x 2
8 x 255
8 x 265
7 x 275
4 x 285

Leg Press
warms x 2
10 x 500
10 x 540
10 x 610

Walking Dumb Bell Lunges
12 x 45
10 x 45
10 x 45

Late start skipped calves.

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 42.5
7 x 45
Drop Set
6 x 45 - 7 x 25

Barbell Shrugs
warms x 2
10 x 360
10 x 365
8 x 375

DB 3 Hole Press
warms x 1
10 x 85
8 x 90
6 x 90

Weighted Dips
21 x 25
14 x 25
10 x 25
10 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 100
8 x 105

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 170
6 x 170
5 x 175

T-Bar Rows
warms x 2
8 x 150
7 x 160
5 x 160
5 x 165

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

Close Grip Low Pulley Row
12 x 140
12 x 150
11 x 155

Assisted Glute/Ham Raises
14, 11, 10, 9

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Chest & Bis

Joe;
Though I have seen improvement in my chest, I feel it is lagging behind - specially my upper chest. I think I'm not stretching the muscle enough at the bottom (short movements).

To use better form, in hopes of getting better results, you'll see a drop in weight on pressing movements.

I noticed that the problem is only with bar pressing. For some reason I'm just not that flexible in that position. I'm not able to bring it much lower with lighter weight- I can't touch my chest.

If you don't think this is an issue, I wont continue to make these adjustments.

Slight Incline Bench
warms x 2
8 x 185
8 x 185
8 x 155
6 x 175

Incline DB Press
warms x 2
10 x 80
Drop Set
6 x 80 - 8 x 50

Cable Cross Overs
warms x 1
12 x 40
12 x 45
Drop Set
8 x 50 - 8 x 30

Incline DB Curls
warms x 2
6 x 40
5 x 42.5
Drop Set
4 x 42.5 - 6 x 25

Cable Curls
warms x 1
9 x 140
9 x 140
Drop Set
8 x 145 - 9 x 80

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2

Hanging Leg Raises
10, 8

Cable Crunches
warms x 1
15 x 110
12 x 120
10 x 130

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

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

Steady State Cardio
Walk 15 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 300
8 x 310
7 x 320
6 x 330

Squats
warms x 2
9 x 285
8 x 295

Sissy Squats
20 x 30
20 x 30
18 x 30
15 x 30

Bar Lunges
8 x 95
7 x 105
6 x 105

Donkey Calf Raises (Ran late. Did these instead to get some cardio in)
20 x 180
20 x 200
20 x 220
18 x 220

Steady State Cardio
Walk 7 Minutes

Routine B - Rotation 3 - Delts & Tris

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

Barbell Shrugs
warms x 2
10 x 355
9 x 360
8 x 365

DB 3 Hole Press
warms x 1
10 x 85
7 x 90
4 x 90

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

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

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 165
7 x 170
Drop Set
4 x 175 - 4 x 150

T-Bar Rows
warms x 2
8 x 140
8 x 150
6 x 160
3 x 165

DB Deads
warms x 1
10 x 120
9 x 120
7 x 120

Close Grip High Pulley Row
12 x 120
12 x 130
10 x 140

Assisted Glute/Ham Raises
13, 10, 10, 8

Steady State Cardio
Walk 10 Minutes