Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 185
6 x 195
5 x 200

T-Bar Rows with Pad
warms x 2
8 x 170
8 x 180
Drop Set
5 x 190 - 8 x 90

DB Deads
warms x 1
10 x 125
8 x 125
7 x 125

Low Close Grip Pulley Row
12 x 170
12 x 190
10 x 205

Assisted Glute Ham Raises
17, 13, 12, 10

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
19, 12

Sit Ups
15, 12

High Cable Flex
warms x 1
15 x 60
12 x 65

Cable Crunches
30 x 120
26 x 120

Sprints Eliptical 10 Minutes
Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Incline
warms x 2
8 x 230
8 x 250
4 x 260
Drop Set
4 x 260 - 5 x 180

Flex Incline Machine Presses
warms x 2
10 x 210
8 x 240

Pec Deck Flies
warms x 1
12 x 120
11 x 130
8 x 140

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

Cable Curls
warms x 1
10 x 160
8 x 170
Drop Set
8 x 170 - 10 x 120

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Quads

Zero strength today - I'm a bit run down.

Hack Squats
warms x 2
8 x 350
6 x 330
4 x 330
6 x 300

Squats
warms x 2
8 x 255
8 x 225

Roman Chair Squats
20 x 25
15 x 25
12 x 25
10 x 25

Bar Lunges
8 x 95
6 x 95
6 x 95

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
Drop Set
7 x 50 - 8 x 25

Barbell Shrugs
warms x 2
8 x 425
6 x 445
Drop Set
4 x 445 - 8 x 225

Reverse Pec Deck (tried the machine version of 3 hole press - no good)
warms x 1
12 x 110
11 x 110
8 x 120

Weighted Dips
20 x 25
16 x 25
11 x 25
10 x 25

Rope Press Downs
warms x 1
12 x 115
12 x 120
10 x 120

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 185
6 x 195
4 x 200

T-Bar Rows
warms x 2
8 x 170
8 x 180
6 x 190
4 x 200

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

Low Close Grip Pulley Row
12 x 150
12 x 170
10 x 190

Assisted Glute/Ham Raises
17, 12, 13, 9

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 180
8 x 200
8 x 230
5 x 250

Freemotion Flat Cable Press
warms x 2
10 x 90
8 x 110

Pec Deck Flies
warms x 1
12 x 80
12 x 100
12 x 120

Incline DB Curls
warms x 2
6 x 45
6 x 45
3 x 50

Cable Curls
warms x 1
10 x 160
8 x 186
Drop Set
8 x 165 - 8 x 125

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 350
6 x 350
Drop Set
4 x 350 - 6 x 180

Squats
warms x 2
10 x 200
7 x 230

Roman Chair Squats
20 x 25
18 x 25
14 x 25
11 x 25

Bar Lunge
8 x 95
8 x 95
6 x 95

I wasn't focused today, I'll get it next time.
Ran late calves with abs on Wednesday

Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Delts & Tris

Barbell Shrugs
warms x 2
8 x 405
8 x 425
Drop Set
5 x 455 - 6 x 315

Seated Side Lateral Raises
warms x 1
10 x 35
7 x 40
6 x 40

Barbell Front Raises
warms x 1
10 x 80
7 x 95
Drop Set
5 x 95 - 9 x 45

Tricep Press Down
warms x 2
10 x 200
10 x 210
8 x 215

Single Reverse Grip Press Downs
warms x 1
12 x 40
10 x 40
11 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 4 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 180
7 x 190
4 x 200

Deadlifts
warms x 2
8 x 310
6 x 320
5 x 320
3 x 330

DB Bench Rows
warms x 1
10 x 85
9 x 95
6 x 105

Straight Arm Pull Downs
12 x 70
10 x 75
7 x 75

Leg Curl
warms x 2
10 x 105
9 x 125
8 x 125

Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Abs, Calves & Cardio

warms x 2

Flags with Reverse Crunch
17, 13

Cable Crunches
warms x 1
16 x 140
11 x 150
10 x 150

Ab Wheel on Ramp
12, 10

High Cable Flex
warms x 1
15 x 50
12 x 60

Single Seated Calf Raises
20 x 50
20 x 55
19 x 60
13 x 70
11 x 75

Single Tibia Dorsi Calf Machine
16 x 50
11 x 50
9 x 60

Sprints 10 Minutes / Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Chest & Bis

AC Joint Injury - 86 Chest

Barbell Curls
warms x 2
6 x 115
6 x 125
Drop Set
5 x 125 - 8 x 65

Rope Curls
warms x 1
10 x 175
9 x 185
Drop Set
8 x 195 - 10 x 100

Alt DB Curls
12 x 45
10 x 50
Drop Set
7 x 50 - 8 x 25

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 330
10 x 340

Front Squats
warms x 2
8 x 185
7 x 190
4 x 200
5 x 200

Sumo Squats
warms x 1
10 x 245
10 x 255
8 x 265

DB Step Ups
12 x 30
10 x 35
10 x 35

I got a late start - skipped calves

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Barbell Shrugs
warms x 2
8 x 395
7 x 415
Drop Set
5 x 435 - 8 x 225

Seated Side Lateral Raises
warms x 1
10 x 30
9 x 35
Drop Set
8 x 35 - 10 x 25

Tri Press Downs
warms x 2
10 x 190
10 x 200
Drop Set
10 x 210 - 10 x 150

Hammer Strength Machine Dips
warms x 1
12 z 180
12 x 180
12 x 200

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 175
8 x 180
5 x 185

Deadlifts
warms x 2
8 x 305
6 x 310
6 x 310
4 x 315

Bench Rows
warms x 1
10 x 80
10 x 85
8 x 90

Straight Arm Pull Downs
12 x 60
12 x 60
9 x 65

Leg Curl
warms x 2
10 x 150
10 x 150
8 x 140

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Chest & Bis

86 Chest - Injury

Barbell Curls
warms x 2
6 x 110
6 x 115
Drop Set
6 x 115 - 8 x 60

Rope Curls
warms x 1
10 x 170
9 x 175
Drop Set
8 x 175 - 10 x 90

Alternate DB Curls
12 x 30
12 x 35
Drop Set
10 x 45 - 10 x 25

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 325
8 x 330

Front Squats
warms x 2
8 x 175
7 x 180
6 x 185
5 x 190

Sumo Squats
warms x 1
10 x 235
10 x 245
9 x 250

Step Ups
8 x 40
10 x 35
10 x 35

Single Seated Calf Raises
20 x 50
20 x 55
17 x 60
14 x 65
12 x 70

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 385
8 x 395
Drop Set
7 x 405 - 8 x 225

Seated Side Laterals
warms x 1
10 x 30
10 x 30
8 x 35

Barbell Front Raises
warms x 1
10 x 65
10 x 75
8 x 80

Tricep Press Downs
warms x 2
10 x 175
10 x 190
Drop Set
8 x 200 - 9 x 130

Single Reverse Grip Cable Press Downs
warms x 1
12 x 50
10 x 55
9 x 55

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 175
7 x 180
5 x 180

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

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

Straight Arm Pull Downs
12 x 60
11 x 60
9 x 60


Strive Leg Curl
warms x 2
10 x 150
10 x 150
8 x 155

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Chest & Bis

Hammer Strength Incline Bench
warms x 2
8 x 170
8 x 180
8 x 230
5 x 240

Hammer Strength Bench
warms x 2
9 x 200
Drop Set
7 x 200 - 11 x 90

Weighted Chest Dips
15 x 25
10 x 25
8 x 25

Barbell Curls
warms x 2
6 x 105
6 x 110
6 x 115

Rope Curls
warms x 1
10 x 165
10 x 170
Drop Set
8 x 175 - 10 x 80

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
9 x 325

Front Squats
warms x 2
6 x 195
6 x 195
6 x 185
4 x 185

Sumo Squats
warms x 1
10 x 225
10 x 235
8 x 245

Roman Chair Squats
12 x 25
12 x 25
11 x 35

Single Seated Calf Raises
20 x 50
19 x 55
16 x 60
12 x 65
12 x 65

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hang Leg Raises
14, 10

Cable Crunches
warms x 1
15 x 140
13 x 140
11 x 140

High Cable Flex
warms x 1
16 x 50
12 x 55

Icarian Machine Crunches
warms x 1
35 x 50
30 x 55

Sprints 10 Minutes
Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 315
9 x 365
8 x 365
6 x 380

Seated Side Laterals
warms x 1
10 x 30
10 x 30
Drop Set
7 x 35 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
10 x 65
8 x 65

Tricep Press Downs
warms x 2
12 x 130
10 x 160
10 x 175

Close Bench Cybex Machine
warms x 1
10 x 11
10 x 11

Single Reverse Grip Ext
12 x 30
12 x 30
8 x 40

Steady State Cardio 10 Minutes