Routine B - Rotation 1 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
8 x 185
8 x 195
5 x 205

Incline DB Press
warms x 2
8 x 85
10 x 90

DB Flies
warms x 2
12 x 50
10 x 55
8 x 55

Incline DB Curls
warms x 2
6 x 45
5 x 45
4 x 45

Cable Curls
warms x 1
10 x 140
10 x 140
8 x 145

SSC 30 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 300
8 x 320
7 x 330
6 x 350

Squats
warms x 2
8 x 255
5 x 265

Sissy Squats
20 x 30
20 x 35
17 x 35
13 x 35

Bar Lunge
8 x 95
8 x 105
7 x 115

Donkey Calf Raises
20 x 180
20 x 220
20 x 240
20 x 280
17 x 300

SSC 10 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2
Hang Leg Raises with Twist
10, 8

Sit Ups
17, 13

Machine Crunches
warms x 1
20 x 80
17 x 80

Vacs
3 x 70 sec
1 x 160 sec

Sprints 20 Minutes Elliptical

Routine A - Rotation 4 - Delts & Tris

Seated Military Press
warms x 2
8 x 135
8 x 140
6 x 145
4 x 150

Seated Side Lateral Raises
warms x 1
10 x 32.5
10 x 32.5
Drop Set
9 x 32.5 - 9 x 20

Barbell Front Raises
warms x 2
10 x 75
8 x 80
6 x 80

Tricep Pressdowns
warms x 2
10 x 100
10 x 105
8 x 110

DB Extensions
warms x 1
12 x 80
11 x 85
Drop Set
7 x 90 - 12 x 45

SSC 15 Minutes (xtra)

Routine A - Rotation 4 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 170
7 x 175
5 x 180

Deadlifts
warms x 2
8 x 295
6 x 305
4 x 310
4 x 310

Bench Rows
warms x 1
10 x 80
10 x 80
8 x 85

Straight Arm Pulldowns
12 x 60
10 x 60
8 x 60

Lying Leg Curls
warms x 2
10 x 215
8 x 220
5 x 225

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
7 x 95
5 x 100

Bench
warms x 2
9 x 195
7 x 195

Weighted Chest Dips
19 x 10
12 x 15
10 x 20
8 x 25

Barbell Curls
warms x 2
6 x 100
6 x 105
5 x 105

Rope Curls
warms x 1
10 x 150
10 x 155
8 x 155

SSC 30 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Flags
20, 12

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

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

Vacuum
3x 60 secs
1 x 150 secs

Sprints - Elliptical 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 327
10 x 327

Front Squats
warms x 2
8 x 185
6 x 195
5 x 195
5 x 205

Sumo Squats
warms x 1
10 x 215
10 x 225
7 x 245

DB Step Ups
12 x 42.5
12 x 45
11 x 47.5

Seated Single Calf Raises
20 x 45
18 x 50
18 x 55
15 x 60
12 x 65

SSC 10 Minutes ( not counting towards my 90 minute total. Just a little extra)

Routine A - Rotation 3 - Delts & Tris

Seated Military Press
warms x 2
8 x 130
8 x 135
6 x 140
5 x 140

Seated Side Lateral Raises
warms x 1
10 x 32.5
10 x 32.5
8 x 32.5

Barbell Front Raise
warms x 1
10 x 75
Drop Set
6 x 85 - 8 x 45


Tricep Pressdowns
warms x 2
10 x 100
Drop Set
8 x 100 - 8 x 70

DB Rxtensions
warms x 1
12 x 75
11 x 80
10 x 80

SSC 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

"Retro Fitness"

warms x 2

Cable Crunch
warms x 1
15 x 72.5
13 x 72.5
10 x 72.5


Ab Wheel on Ramp
14, 13, 10

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

Sprints 15 Eliptical

Routine A - Rotation 3 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 165
8 x 170
6 x 175

Dealifts
warms x 2
8 x 295
6 x 305
4 x 310
3 x 310 Reps are low but I was feeling a little aggressive!

Bench Row
warms x 1
10 x 70
10 x 80
7 x 80

Straight Arm Pulldowns
12 x 55
10 x 60
9 x 60

Lying Leg Curls
warms x 2
10 x 210
8 x 215
6 x 215


SSC 25 Minutes

Routine A - Rotation 3 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 95
Drop Set
5 x 100 - 8 x 65

Bench Press
warms x 2
10 x 185
6 x 190
For Reps
21 x 95

Weighted Chest Dips
18 x 10
14 x 10
10 x 10
10x 10

Barbell Curl
warms x 2
6 x 100
Drop Set
6 x 100 - 11 x 50

Rope Curls
warms x 1
10 x 145
10 x 150
8 x 155

SSC 20 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 175
7 x 185
8 x 185
6 x 195

Sumo Squats
warms x 1
10 x 205
10 x 215
9 x 220

Step Ups
12 x 40
12 x 45
12 x 45

Seated Single Calf Raises
20 x 45
18 x 50
17 x 50
16 x 55
12 x 60

SSC 20 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hanging Leg Raises with Twist
9, 7

Sit Ups
16, 13

Cable Crunches
warms x 1
15 x 120
12 x 120
Drop Set
12 x 120 - 15 x 70

Sprints: Elliptical - 15 Minutes

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 115
8 x 130
8 x 135
6 x 140

Seated Side Lateral Raises
warms x 1
10 x 32.5
8 x 32.5
Drop Set
7 x 32.5 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
8 x 85
Drop Set
6 x 85 - 10 x 45

Tricep Press Downs
warms x 2
10 x 95
10 x 100
9 x 105

DB Extensions
warms x 1
12 x 75
11 x 80
7 x 85

SSC 25 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 165
7 x 170
5 x 170

Deadlifts
warms x 2
8 x 295
5 x 305
5 x 305
4 x 310

Bench Rows
warms x 1
10 x 70
10 x 75
8 x 80

Straight Arm Pulldowns
12 x 55
11 x 60
8 x 60

Leg Curl
warms x 2
10 x 205
7 x 210
6 x 210

SSC 25 Minutes

Routine A - Rotation 2 - Abs & Cardio

(Retro Fitness)

warms x 2

Flags
20, 10

Cable Crunches
warms x 1
15 x 47.5
13 x 52.5
11 x 52.5

High Cable Flex
warms x 1
12 x 22.5
10 x 22.5


Sprints - Bike 15 Minutes
SSC - Walk 10 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 95
5 x 100

Bench
warms x 2
10 x 175
Drop Set
7 x 185 - 7 X 125

Weighted Chest Dips
15 x 10
11 x 10
9 x 10
8 x 10

Barbell Curl
warms x 2
6 x 95
6 x 100
5 x 100

Rope Curls
warms x 1
10 x 140
10 x 145
8 x 150

SSC 40 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 165
8 x 165
8 x 175
7 x 185

Sumo Squats
warms x 1
10 x 185
10 x 205
8 x 215

DB Step Ups
10 x 45
10 x 40
12 x 35

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

Routine A - Rotation 1 - Delts & Tris

Still having some issues with the left shoulder area.

Seated Military Press (86 smith machine)
warms x 2
8 x 95
8 x 105
8 x 125
7 x 135

Seated Side Lateral Raises
warms x 1
10 x 30
8 x 30
10 x 27.5

Barbell Front Raises
warms x 1
10 x 50
10 x 50
7 x 60

Tricep Pressdowns
warms x 2
10 x 80
10 x 90
10 x 95

DB Extensions
warms x 1
12 x60
12 x 65
12 x 65

SSC 15 Minutes

Routine A - Rotation 1 - Abs & Cardio

Warms x 2

Hanging Leg Raises with Twist
8, 6

Sit Ups
13, 10

Ab Wheel on Ramp
13, 11, 9

Ab Bench Crunches
warms x 1
30 x 30
24 x 30

Sprints Bike 15 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 160
8 x 165
7 x 170

Deads
warms x 2
8 x 285
7 x 295
5 x 300
3 x 310

Bench Rows
warms x 1
7 x 75
8 x 75
7 x 75

Straight Arm Pulldowns
12 x 55
11 x 60
8 x 60

Leg Curl
warms x 2
10 x 200
8 x 205
5 x 205

Routine A - Rotation 1 - Pecs & Bis

Incline DB Press
warms x 2
8 x 75
8 x 80
8 x 90
5 x 95

Bench
warms x 2
10 x 165
9 x 185

Cable Crossovers (shoulder was getting torn up doing dips)
15, 15, 12, 12 x 35

Barbell Curl
warms x 2
6 x 75
6 x 95
6 x 100

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

SSC Walk 20 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Hanging Leg Raises
13, 10

Ab Wheel 0n Ramp
12, 11

Life Fitness Machine - Obliques
warms x 1
12 x 65
12 x 70
11 x 80

Vacuum
1 x 35 sec
1 x 35 sec
1 x 35 sec
1 x 60 sec

Sprints Bike 15 Minutes

Toutine

Rotation A -

Rotation A -

Routine A - Rotation 1 - Quads & Calves (9-6-09)

Leg Extensions
warms x 2
10 x 315
8 x 320

Front Squats (86 smith machine)
warms x 2
5 x 184
8 x 165
7 x 165
6 x 165

Sumo Squats (86 smith machine)
warms x 1
10 x 185
10 x 195
10 x 205

Step Ups
12 x 45
10 x 45
10 x 45

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

SSC Walk 20 Minutes

Routine C - Rotation 4 - Delts & Tris

Seated Db Press
warms x 2
8 x 65
8 x 65
Drop Set
8 x 65 - 10 x 30

Side Lateral Raises (lots of pain with upright rows)
warms x 2
8 x 30
10 x 25
10 x 25

Rev Pec Deck
warms x 1
12 x 80
12 x 90
11 x90

Tricep Bar Extensions - Cable
warms x 2
10 x 80
11 x 90
10 x 90

Cable Kickbacks
warms x 1
10 x 35
10 x 30
10 x 30

SSC Walk 15 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Pull Ups
13 x 10
11 x 10
9 x 10
7 x 10

Bent Over Barbell Rows (dropped the weight to clean up form a bit)
warms x 2
8 x 205
7 x 215
8 x 215

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


Stiff Deads
warms x 2
8 x 255
8 x 275
6 x 285

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

SSC Walk 15 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Flags
19, 11

Cable Crunches
warms x 1
15 x 120
13 x 120
11 x 120

High Cable Flexion
warms x 1
12 x 40
11 x 50
10 x 50

Hammer Strength Crunch
warms x 1
30 x 30
25 x 30

Sprints
Bike 10 Minutes

Routine C - Rotation 4 - Chest & Bis

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

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

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

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
5 x 70 - 5 x 45

Close Grip Curl (cable)
warms x 1
10 x 100
10 x 110
9 x 120

SSC 10 Minutes