Routine C - Rotation 2 - Back & Hams

Weighted Pull Ups
10 x 10
9 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
7 x 245
5 x 245

Rope Pull Downs
warms x 1
12 x 115
10 x 120
7 x 120

Stiff Deads
warms x 2
8 x 275<-
8 x 285 <-
8 x 295 <- miss judged, next time I'll start with 295.
DB Leg Curls
warms x 2
12 x 65
9 x 65

SSC 15 Minutes

Routine C - Rotation 2 - Chest & Bis

DB Bench
warms x 2
8 x 95
8 x 100
7 x 105
6 x 105

Slight Incline DB Press
warms x 2
10 x 85
10 x 90 - miss judged this-next time

Incline Flies
warms x 1
12 x 50
12 x 55
10 x 60

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

Close Grip Curl
warms x 1
10 x 100
10 x 100
8 x 110

SSC 10 Minutes

Rountine C - Rotation 2 - Quads & Calves

Leg Extensions - changed machines, this one is a bit heavier (calibration). I out grew the other machine.
warms x 2
10 x 240
10 x 255

Squats
warms x 2
8 x 285
7 x 295
6 x 300
4 x 305

Leg Press
warms x 1
10 x 540
10 x 620
8 x 640

Walking DB Lunges
12 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 220
30 x 240
25 x 240 <-- I threw up a little..LOL!
23 x 240
18 x 240

SSC 10 Minutes

Routine C - Rotation 1 - Back & Hams

Pull Ups
8 x 10
10, 9, 6

Bent Over Barbell Rows
warms x 2
8 x 215
8 x 225
Drop Set
6 x 245- 8 x 135

Rope Pull Downs
warms x 1
12 x 110
12 x 115
8 x 120

Stiff Deads
warms x 2
8 x 255
8 x 285
6 x 295

DB Leg Curl
warms x 2
12 x 60
8 x 65

SSC 10 Minutes

Routine C - Rotation 1 - Chest & Bis

DB Bench
warms x 2
8 x 85
8 x 95
8 x 100
7 x 100

Hammer Strength Incline Press
warms x 2
10 x 90 (each side)
Drop Set
7 x 115 (each side) - 8 x 70 (each side)

Incline Flies
warms x 1
12 x 45
12 x 50
Drop Set
10 x 55 - 8 x 30

Hammer Curl
warms x 2
6 x 65
6 x 70
4 x 70

Close Grip Curl
warms x 1
10 x 90
10 x 100
Drop Set
6 x 110 - 7 x 60

SSC 10 Minutes

Routine C - Rotation 1 - Quads & Calves

Leg Extensions (Cybex Machine)
warms x 2
10 x 210
10 x 250

Squats
warms x 2
8 x 275
8 x 285
7 x 295
5 x 300

Leg Press
warms x 1
10 x 540
10 x 610
9 x 630

Walking DB Lunges
12 x 45
10 x 50
10 x 50

(skipped calves)

SSC 10 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
7 x 50
Drop Set
6 x 50 - 7 x 20

Barbell Shrugs
warms x 2
10 x 385
8 x 395
6 x 405

Pec Deck - Rear Delts
warms x 1
10 x 120
10 x 140
Drop Set
7 x 160 - 11 x 80

Weighted Dips
25 x 25
15 x 25
11 x 25
11 x 25

Rope Press Downs
warms x 1
12 x 110
10 x 115
Drop Set
8 x 115 - 10 x 70

SSC 10 Minutes

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 185
7 x 190
5 x 195

T-Bar Rows
warms x 2
8 x 170
6 x 175
Drop Set
4 x 175 - 6 x 135

DB Deads
warms x 1
10 x 130
8 x `130
6 x 130

Close Grip High Pulley Rows
12 x 160
12 x 165
8 x 175

Assisted Glute/Ham Raises
17, 15, 12, 11

SSC 15 Minutes

Routine B - Rotation 4 - Chest & Bis

Slight Incline Press
warms x 2
8 x 200
8 x 205
6 x 210
3 x 215

Incline DB Press
warms x 2
10 x 95
9 x 95

Flat Flies
warms x 1
12 x 55
11 x 55
7 x 60

Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 8 x 30

Cable Curls
warms x 1
10 x 150
10 x 155
Drop Set
10 x 160 - 15 x 70

SSC 10 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 340
8 x 350
6 x 350
4 x 360

Squats
warms x 2
10 x 265
8 x 275

Sissy Squats
20 x 40
20 x 40
17 x 40
14 x 40

8 x 115
8 x 115
6 x 120

Single DB Calf Raises
(skipped)

SSC 10 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 47.5
7 x 47.5
Drop Set
6 x 47.5 - 8 x 25

Barbell Shrugs
warms x 2
10 x 380
8 x 385
Drop Set
5 x 390 - 8 x 225

3 Hole Press (machine)
warms x 1
10 x 220
8 x 240
6 x 245
(shoulder is getting torn up on pressing movements. I'm going to sub other movements for a few to give it a rest)

Weighted Dips
22 x 25
16 x 25
11 x 25
10 x 25

Rope Press Downs
warms x 1
10 x 110
11 x 110
Drop Set
8 x 115 - 8 x 70

SSC 10 Minutes

Routine B - Rotation 3 - Abs & Cardio

warms x 2

Flags with Reverse Crunch
15, 12

Cable Crunches
warms x 1
15 x 130
13 x 130
10 x 140

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

Hammer Strength Crunches
warms x 1
34 x 30
24 x 35

Sprints 7 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 185
6 x 190
5 x 195

T-Bar Rows
warms x 2
8 x 165
8 x 170
6 x 170
3 x 180

DB Deads
warms x 1
10 x 130
7 x 130
5 x 130

Close Grip High Pulley Rows
12 x 155
12 x 160
10 x 165

Assisted Glute/Ham Raises
16, 13, 11, 9

SSC 10 Minutes

Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 195
8 x 200
7 x 205
5 x 210

Incline DB Press
warms x 2
10 x 95
5 x 100

Flat Flies
warms x 1
12 x 55
10 x 55
Drop Set
8 x 55 - 8 x 25

Incline DB Curls
warms x 2
6 x 45
4 x 47.5
3 x 47.5

Cable Curls
warms x 1
10 x 150
9 x 155
Drop Set
8 x 155 - 11 x 70

SSC 10 Minutes

Routine B - Rotation 2- Delts & Tris / Rotation 3 - Quads & Calves

Rotation 2 - Delts & Tris
Side Lateral Raises
warms x 2
8 x 45
8 x 45
7 x 47.5

Barbell Shrugs
warms x 2
10 x 375
8 x 375
5 x 380

Upright Rows
warms x 1
10 x 80
10 x 80
10 x 80

Weighted Dips
21 x 25
15 x 25
12 x 25
10 x 25

Rope Pressdowns
warms x 1
12 x 100
10 x 110
10 x 110

SSC 10 Minutes



Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 330
7 x 340
7 x 350
4 x 360

Squats
warms x 2
10 x 265
7 x 265


Sissy Squats
20 x 35
20 x 35
15 x 40
13 x 40

Bar Lunges
8 x 115
6 x 125
5 x 125

Single DB Calf Raises
20 x 40
19 x 40
18 x 40
16 x 40
14 x 40

SSC 10 Minutes

Routine B - Rotation 2 - Abs, Calves & Cardio / Back & Hams

10/07/2009

Abs
warms x 2

Leg Raises with Twist
10, 7

Ab Wheel on Ramp
16, 12

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

Single DB Calf Raises
20 x 35
19 x 40
17 x 40
16 x 40
14 x 40

SSC 15 Minutes

___________________


10/08/2009

Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 180
6 x 190
4 x 195

T-Bar Rows
warms x 2
8 x 160
6 x 165
5 x 165
5 x 165

DB Deads
warms x 1
10 x 120
9 x 130
6 x 130

High Pulley Close Grip Row
12 x 150
12 x 155
10 x 160

Assisted Glute/Ham Raises
15, 11, 11, 10

SSC 10 Minutes

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 185
8 x 195
6 x 205
4 x 210

Incline DB Press
warms x 2
10 x 90
7 x 95

Flat Bench Flies
warms x 1
12 x 50
11 x 55
9 x 55

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

Cable Curls
warms x 1
10 x 145
10 x 145
7 x 150

SSC 10 Minutes

Routine B - Rotation 2 - Quads & Calves

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

Squats
warms x 2
9 x 255
7 x 265

Sissy Squats
20, 19, 15, 12 x 35

Barbell Lunges
8 x 95
8 x 115
5 x 125

Ran late will hit calves with abs

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
6 x 47.5

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

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

Dips
21, 14, 10, 9 x 25

Rope Press Downs
warms x 1
12 x 100
12 x 110
10 x 120

Routine B - Rotation 1 - Abs & Cardio / Back & Hams

9-30-09

Abs
warms x 2

Sit Ups
25, 17

Cable Crunches
warms x 1
13 x 130
11 x 130
10 x 130

High Cable Flex
warms x 1
15 x 50
10 x 50

Sprints 20 Minutes


10-02-09

Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 175
7 x 180
4 x 190

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

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

Close Grip Pulley Row (high)
12 x 140
12 x 150
12 x 155

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

SSC 30 Minutes