Routine A - Rotation 1 - Arms & Cardio

Hammer Curls
warms x , 6 x 55, 6 x 65, 6 x 65

Close Grip Bar Curls
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curls
12 x 40, 12 x 40, 12 x 40

Tricep Press (short)
warms x 2, 8 x 180, 8 x 200, 10 x 225

French Press
warms x 1, 12 x 70, 12 x 70, 12 x 70

One Arm Rope Pressdown12 x 60, 12 x 60

SSC 20 Minutes

Routine A - Rotation 1 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, 8 x 30, 6 x 35, 6 x 35

Incline Delt Press
warms x 1, 12 x 50, 12 x 60, 12 x 60

Upright Rows
warms x 1, 10 x 90, 8 x 90

Plate Front Raises
2 x 12 x 45

DB Stiff Deads
warms x 2, 10 x 100, 8 x 100

Lying Leg Curl
warms x 2, 2 x 10 x 120

Machine Crunches
20 x 80, 15 x 100, 12 x 100

SSC 20 Minutes

Routine A - Rotation 1 - Back & Cardio -12-22-11

Wide Grip Lat Pulldown
warms x 3, 8 x 170, 7 x 170, 6 x 170

Bent Over Bar Rows
warms x 2, 2 x 6 x 185

Seated Cable Rows
3 x 12 x 120

CCS 20 Minutes

Routine A - Rotation 1 - Chest, Abs & Cardio

Plate Loaded Seated Bench Press
warms x 3, 6 x 230, 6 x 250, 6 x 250, 5 x 260

Incline Machine Press
warms x 1, 8 x 155, 8 x 155, 8 x 155

Slight Incline DB Fly
12 x 30, 12 x 30, 12 x 30

Uneven Push Ups
10-10-20, 10-10-15, 10-10-10

Ab Coaster
3 x 12 x bw

SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 225, 5 x 225, 5 x 245, 4 x 255

Leg Press
warms x 1, 10 x 630, 10 x 630, 10 x 720

Leg Extensions
warms x 1, 12 x 170, 12 x 170, 10 x 170

Db Step-Ups
3 x 12 x 20

SSC 20 Minutes

Routine C - Rotation 4 - Delts, Hammies & Abs & Cardio

Machine Military Press
warms x 3, 3 x 6 x 185

Side Lateral Raises
3 x 10 x 25

Superset
Bent Lat Raise
3 x 12 x 30
---------------
DB Shrugs
3 x 12 x 85

Sing Leg Curl
warms x 2, 2 x 10 x 50

Lying Leg Curl
warms x 2, 2 x 8 x 160

Cable Crunches
20 x 100, 15 x 120, 12 x 120

SSC 20 Minutes

Routine C - Rotation 4 - Chest & Cardio

Machine Press
warms x 3, 6 x 230, 6 x 250, 6 x 270

Weighted Chest Dips
4 x 8 x 60

Machine Incline
3 x 12 x 210

Cable Crossovers
15 x 50, 13 x 60, 12 x 60

SSC 30 Minutes

Routine C - Rotation4 - Quads & Cardio

Leg Extension
warms x 1, 3 x 10 x 210

Front Squats
warms x 3, 5 x 155, 5 x 155, 5 x 165

Sumo Squat
warms x 1, 8 x 185, 8 x 185

Bar Lunge
2 x 10 x 65

SSC 20 Minutes

Routine C - Rotation 3 - Biceps, Tris & Cardio

Seated DB Curls
warms x 2, 3 x 6 x 35

Cable Curls
warms x 2, 8 x 140, 8 x 140

One Arm Curl (isolator)
12 x 50, 12 x 60, 12 x 70

Tri Pressdowns
warms x 2, 3 x 10 x 150

Dbl DB Kickbacks
12 x 30, 12 x 35, 12 x 35

Single Arm Pressdown
2 x 12 x 65

SSC 30 Minutes

Routine C - Rotation 3 - Delts, Hammies, Abs & Cardio

Machine Shoulder Press
warms x 3, 3 x 6 x 185

Side Laterals
3 x 10 x 30

Superset
Bent Over Laterals
12 x 30, 12 x 35
------------------------
12 x 110, 12 x 120

Single Stand Leg Curl
warms x 2, 10 x 60, 10 x 50

SSC 30 Minutes

Routine C - Rotation 3 - Chest & Cardio

Cybex Bench
warms x 3, 6 x 210, 6 x 230, 6 x 250

Weighted Chest Dips
8 x 60, 8 x 60, 8 x 60, 8 x 60

Machine Incline Press
12 x 210, 10 x 210

Cable Cross
12 x 35, 12 x 40

SSC 30 Minutes

Routine C - Rotation 3 - Quads, Abs & Cardio

On the mend and taking it easy.
Leg Extensions
warms x 1, 10 x 190, 10 x 210, 10 x 210

Front Squats
warms x 3, 5 x 155, 4 x 155, 3 x 155

Sumo Squats
warms x 1, 8 x 185, 8 x 185

Bar Lunge
12 x 95, 10 x 95

SSC 20 Minutes

Routine C - Rotation 2 - Arms & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35

Cable Curls
warms x 2, 10 x 140, 8 x 140

One Arm Preacher
12 x 30, 12 x 30, 12 x 30

Tri Pressdowns
warms x 2, 8 x 190, 8 x 190, 8 x 200

Dbl DB Kickback
12 x 30, 12 x 30

Sing Pressdown
12 x 60, 12 x 60

SSC 30 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions (strive)
warms x 1, 10 x 12, 10 x 14, 10 x 15

Front Squats
warms x 3, 4 x 185, 5 x 185, 3 x 190

Sumo Squats
warms x 1, 8 x 205, 8 x 225, 8 x 230

Bar Lunge
12 x 95, 12 x 95, 10 x 100

Ab Coaster
warms x 1, 15 x 10, 12 x 10, 11 x 10

SSC 20 Minutes

Routine C - Rotation 1 - Bis, Tris & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35

Cable Curls - EZ Bar
warms x 2, 10 x 110, 10 x 120

One Arm Preacher Curl
12 x 30, 12 x 30, 12 x 35

Tricep Pressdown - Long
warms x 2, 9 x 160, 8 x 170, 8 x 180

Dbl DB Kickbacks
12 x 35, 12 x 40, 12 x 40

Single Arm Pressdowns
12 x 60, 12 x 65

SSC 30 Minutes

Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio

Machine Press
warms x 3, 6 x 215, 6 x 230, 6 x 245

Lateral Raises
10 x 30, 10 x 30, 10x 30

Superset
Rear Lat-pec deck
12 x 60, 12 x 70, 12 x 80
--------------------------
DB Shrugs
12 x 100, 12 x 110, 12 x 120

Sing Stand Leg Curl
warms x 2, 10 x 60, 10 x 60

Lying Leg Curl
warms x 2, DS:8 x 145-8 x 100, DS:8 x 145-8 x 100

SSC 20 Minutes

Routine C - Rotation 1 - Quads & Cardio

Leg extensions
warms x 1, 10 x 170, 10 x 190, 10 x 210

Front Squats
warms x 3, 3 x 205, 4 x 185, 4 x 185

Sumo
warms x 1, 8 x 185, 8 x 190, 8 x 195

Bar Lunge
12 x 95, 12 x 95, 10 x 100

SSC 20 Minutes

Routine B - Rotation 4 - Bis, Tris and Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70-6 x 50

Alternating DB Curls
8 x 55, 8 x 55, 10 x 35 (strict negatives)

Concentrated DB Curls
12 x 40, 12 x 40, 12 x 40

Weighted Tri Dips
DS:20 x 50-17 x 30, DS: 14 x 50-8 x 30, DS: 8 x 50-10 x 30

Rope Pressdowns
12 x 140, 10 x 140, 10 x 130

Reverse Grip Pressdowns
12 x 120, 12 x 130

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Delts, Hammies, Abs & Cardio

Machine Delt Press
warms x 3, DS:8 x 230-8 x 185, DS:8 x 245-7 x 200

Bar Shrugs
warms x 2, DS:8 x 385-8 x 335, DS:8 x 385-8 x 335

Superset
Front Raises - Bar
12 x 60, 12 x 60, 12 x 60
----------------------------
Rear Lateral Raises
12 x 40, 12 x 40, DS:12 x 40-8 x 25

Glute/Ham Raises
12, 11, 10, 9

DB Leg Curl
warms x 1, DS:6 x 70-6 x 35, DS:5 x 70-5 x 35

Cable Crunches
16 x 150, 15 x 150, 11 x 150, 10 x 150

SSC 20 Minutes

Routine B - Rotation 4 - Back, Calves, Cardio

Lat Pulldowns - wide grip
warms x 3, 6 x 185, 6 x 190, 5 x 195

DB Bent Over Rows
warms x 2, DS:8 x 105-8 x 85, DS:8 x 105-8 x 85

Close Grip Seated Rows
12 x 150, 12 x 165, 10 x 170

Bent Over Bar Rows for Reps
16 x 185, 14 x 185, 13 x 185

Donkey Calf Raises
warms x 3, 14 x Rack + 150, 13 x Rack + 150, 11 x Rack + 150

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Chest, Cardio

Hammer Strength Slight Incline Bench
warms x 3, 8 x 230, 8 x 270, DS:6 x 290-8 x 180

Bench
warms x 2, DS:8 x 185-8 x 135, DS:7 x 195-7 x 145

Weighted Chest Dips
15 x 30, 13 x 30, 11 x 30

Incline DB Press X Reps
17 x 50, 16 x 50, 15 x 50

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 245, 6 x 250, 5 x 255

Leg Extensions
12 x 155, 12 x 160, 12 x 170

Roman Chair Squats
12 x 50, 12 x 50, 11 x 50

Dragon Flags
warms x 1, 15, 12, 11

Posing 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Bi, Tris & Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70

Alternating DB Curls
8 x 55, 8 x 55, 7 x 60

Concentrated DB Curls
12 x 45, 12 x 40, 12 x 40

Weighted Tricep Dips
DS:16 x 50-15 x 30, DS:14 x 50-13 x 30, DS:11 x 50-9 x 30

Rope Pressdowns
12 x 145, 10 x 145, DS:10 x 145-10 x 110

Reverse Grip Pressdowns
12 x 140, 12 x 140

SSC 30 Minutes

Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio

Machine Delt Press
warms x 3, DS: 8 x 185-8 x 140, DS:8 x 200-8 x 155

Shrugs
warms x 2, DS:8 x 365-8 x 325, DS:8 x 375-8 x 335

Superset
Front Raise - Bar
12 x 60, 12 x 60, 12 x 60
---------------------------
Rear Lateral Raises
12 x 35, 12 x 40, 12 x 40

Glute/Ham Raises
12, 11, 9, 9

DB Leg Curl
warms x 1, DS:10 x 70-10 x 35, DS:8 x 70-8 x 35

Cable Crunches
20 x 150, 15 x 160, 13 x 160, 12 x 160

SSC 20 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 235, 6 x 245, 5 x 255

Leg Extensions
12 x 155, 12 x 160, 12 x 165

Roman Chair Squats
12 x 45, 12 x 45, 12 x 50

Posing 10 Minutes
SSC 20 Minutes

=============================

PM
Lower Abs
Ab Coaster
warms x 1, 15 x 10, 12 x10, 12 x 10

Machine Crunches
15 x 12, 12 x 12, 15 x 13

Srints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Guns, Abs & Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 60, DS:6 x 100-6 x 70

Alternating DB Curls
8 x 50, 8 x 55, 8 x 55

Concentrated DB Curls
12 x 45, 12 x 45, 11 x 45

Weighted Tricep Dips
DS:15 x 50-15 x 30, DS:13 x 50-9 x 30,DS:11 x 50-9 x 30

Rope Pressdowns
12 x 140, 10 x 145, 10 x 145

Reverse Grip Pressdowns
12 x 140, 12 x 145

SSC 30 Minutes
---------------------------
PM

Ab Wheel
20, 18, 15

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Delts, Hammies & Cardio

Seated DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50- 8 x 35

Bar Shrugs
warms x 2, DS:8 x 355-8 x 315, DS:8 x 365-8 x 325-8 x 225

Superset
Front Raise -Bar
12 x 55, 12 x 55, 11 x 60
------------------------------
Rear Delt Raises
12 x 35, 12 x 35, 11 x 40

Glute/Ham Raises
11, 10, 9, 8

DB Leg Curl
warms x 1, DS:10 x 70-12 x 35, DS:7 x 70-7 x 35

SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns - Wide Grip
warms x 3, 6 x 185, 6 x 185, 6 x 190

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 85, DS:8 x 105-8 x 85

Close Grip Seated Cable Rows
12 x 150, 12 x 160, 11 x 165

Bent Over Bar Rows for Reps
15 x 185, 14 x 185, 12 x 185

Donkey Calf Raises
warms x 3, 13 x Rack + 150, 13 x Rack + 150, 12 x Rack + 150

SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 8 x 90
(2 attempts w/100's, couldn't get them off the bottom--moving on!)

Bench
warms x 2, DS: 8 x 185-8 x 135, DS:7 x 105-7 x 165

Weighted Chest Dips
14 x 30, 12 x 30, 11 x 30

Incline DB Press x Reps
16 x 65, 14 x 65, 11 x 65

Posing 15 Minutes
SSC 30 Minutes

Routine B - Rotatio 2 - Quads, Abs & Cardio

Impeccable form and maximum range of motion throughout- slow and controlled.
These bitches WILL grow one way or another!

Hack Squats
warms x 4, 8 x 200, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 235, 6 x 235, 6 x 240

Leg Extensions
12 x 150, 12 x 155, 12 x 160

Roman Chair Squats
12 x 45, 12 x 45, 12 x 45

Hanging Flag w/Reverse Crunch
warms x 1, 15, 13, 11

SSC 20 Minutes
15 Minutes Posing
------------------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curl
warms x 3, DS:6 x 100-6 x 60, DS:5 x 110-6 x 70

Alternating DB Curls
8 x 45, 8 x 50, 8 x 50

Concentrated DB Curls
12 x 40, 12 x 40, 10 x 45

Weighted Tricep Dips
DS:12 x 50-11 x 30, DS:11 x 50- 10x 30, DS:9 x 50- 7 x 30

Rope Pressdowns
12 x 120, 12 x 130, 12 x 140

Reverse Grip Pressdowns
12 x 130, 12 x 135

SSC 30 Minutes
Posing 15 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio

DB Seated Press
warms x 3, DS:8 x 70 - 8 x 50, DS: 8 x 70 - 8 x 50

Bar Shrugs
warms x 2, DSL 8 x 315 - 8 x 295, DS:8 x 355 = 8 x 315

Superset
---------------
Front Raise - Bar
12 x 50, 12 x 50, 12 x 50
=============================
Rear Lateral Raises
12 x 35, 12 x 35, 12 x 35

Glute/Ham Raises
11, 10, 9, 7

DB Leg Curls
warms x 1, DS:10 x 65 - 10 x 35, DS:9 x 70 - 9 x 35

Cable Crunches w/ Alt Sides
warms x 1, 25 x 100, 15 x 120, 13 x 120, 11 x 120

SSC 20 Minutes
Posing 15 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns- Wide Grip
warms x 3, 6 x 180, 6 x 185, 5 x 190

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 85

Close Grip Seated Row
warms x 1, 12 x 150, 10 x 160

Bent Over Barbell Rows
16 x 135, 15 x 185, 13 x 185

Donkey Calf Raises
warms x 3, 15 x Rack + 140, 13 x Rack + 150, 12 x Rack + 150

SSC 30 Minutes
Posing 20 Minutes

Routine B - Rotation 1 - Chest, Abs & Cardio

Slight Incline DB Press
warms x 3, 8 x 85, 8 x 90, 8 x 90

Bench Press
warms x 2, 8 x 180, 7 x 175, 6 x 185

Weighted Chest Dips
13 x 30, 11 x 30, 11 x 30

Incline DB Press x Reps
20 x 50, 13 x 65, 11 x 75

SSC 30 Minutes
==========================
PM

Abs

Cable Crunches
warms x 1, 20 x 150, 14 x 160, 15 x 160

Hi Cable Side Crunches
warms x 1, 14 x 70, 12 x 80

Sprints Elliptical 7 Minutes
SSC 20 Minutes

Routibe B - Rotation 1 - Quads, Abs & Cardio

Resetting myself
Hack Squats
warms x 4, 8 x 160, 8 x 180, 7 x 200

Squats
warms x 2, 6 x 225, 6 x 225, 6 x 225

Leg Extensions
12 x 150, 12 x 150, 12 x 150

Roman Chair Squats
12 x 35, 12 x 35, 12 x 35

Ab Coaster
warms x 1, 15, 13, 13

SSC 20 Minutes

Routine A - Rotation 4 - Biceps, Triceps & Cardio

Hammer Curls
warms x 2, DS:6 x 70-7 x 40, DS:6 x 75-7 x 45

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 70

One Arm Cable Curl
12 x 55, 11 x 60, 10 x 60

Close Grip Tri Pressdown (short)
warms x 2, DS:8 x 265-8 x 225, DS:8 x 270-8 x 230-10 x 200

French Press
warms x 1, 12 x 90, 10 x 90, 7 x 90

One Arm Rope Pressdowns
12 x 65, 11 x 70

SSC 30 Minutes

Routine A - Rotation 4 - Belts, Hammies & Abs

Side Lateral Raises
warms x 3, DS:6 x 45-6 x 35, DS:6 x 45-6 x 35

Incline DB Delt Press
warms x 1, 10 x 75, 11 x 75, DS:8 x 80-8 x 50

Upright Rows
warms x 1, 12 x 90, 12 x 90, 11 x 100

Front Raises with Plate
15 x 45, DS:13 x 45-13 x 25

Stiff DB Deads
warms x 2, 13 x 110, 13 x 110, DS:11 x 115-11 x 80

Lying Leg Curls
warms x 2, 10 x 170, 8 x 170

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 190-8 x 140, DS:7 x 195-7 x 145

Bent Over Bar Rows
warms x 2, DS:8 x 235-8 x 185, DS:8 x 245-8 x 190, DS:7 x 250-7 x 195, 25 x 165

One Arm Cable Rows
12 x 105, 12 x 105, 12 x 105

Deadlifts
11 x 300, 8 x 300

Seated Calf Raises
warms x 2, 15 x 130, 12 x 130, 13 x 130

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Abs

Bench
warms x 3
DS:6 x 215-6 x 180, DS:5 x 220-6 x 185, DS: 4 x 225-5 x 190, 20 x 135

Incline DB Press
warms x 1, 10 x 80, 10 x 80, DS:7 x 80-7 x 55

Slight Incline DB Fly
12 x 50, 9 x 55, 9 x 55

Uneven Push Ups
10-10-14, 10-10-10, 10-10-10

SSC 30 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 275-5 x 245, DS:4 x 275-4 x 245, DS:3 x 275-4 x 245, 15 x 205

Leg Press
warms x 1, 10 x 720, DS:10 x 720-10 x 560

Leg Extensions
warms x 1, 12 x 180, 11 x 180, 10 x 180

DB Step Ups
12 x 30, 12 x 30, 12 x 30

SSC 20 Minutes
========================================
PM

warms x 1

Hanging Flags
15, 15, 14

Ab Coaster
12 x 20, 12 x 20, 10 x 20

SSC 20 Minutes

Routine A - Rotation 3 -Abs & Cardio

Cable Crunches
warms x 1, 20 x 120, 16 x 150, 15 x 155

Ab Wheel
20, 15

High Cable Side Crunches
20 x 70, 15 x 80

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Biceps, Tris & Cardio

Hammer Curls
warms x 2, DS:6 x 70-8 x 40, DS:7 x 70-7 x 45

Close Grip Bar Curls
warms x 2, 8 x 100, DS:8 x 100-9 x 60

One Arm Cable Curls
12 x 50, 12 x 50, 10 x 60

Close Grip Tri Pressdowns (short)
warms x 2, DS:8 x 260-8 x 220, DS:8 x 265 - 8 x 225 - 8 x 200

Lying Bar Extensions
warms x 1, 12 x 90, 11 x 90, DS:8 x 100-8 x 60

One Arm Rope Pressdowns
12 x 70, 9 x 75

Rope Pushdowns
12 x 100

SSC 30 Minutes
================================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 34-6 x 35, DS:6 x 45-6 x 35

Incline Delt Press
warms x 1, 11 x 75, 10 x 75, DS:8 x 80-8 x 50

Upright Rows
warms x 1, 12 x 90, 12 x 90, 11 x 100

Front Raises with Plate
14 x 45, 13 x 45

Stiff DB Deads
warms x 2, 15 x 105, 13 x 110, DS:11 x 110-11 x 80

Lying Leg Curls
warms x 2, 10 x 170, DS:8 x 170-8 x 140

SSC 20 Minutes

========================================

PM

Sit Ups
20, 16, 14

Cable Crunches w/Alt Side
20 x 110, 15 x 120

Standing Side Cable Crunches
20 x 60, 15 x 70

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Rountine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:9 x 190-8 x 140, DS: 6 x 196-6 x 145

Bent Over Bar Rows
warms x 2, DS:8 x 235-8 x 185, DS:8 x 245-8 x 190, DS:6 x 250-8 x 195, 25 x 165

One Arm Seated Cable Rows
12 x 105, 12 x 105, 11 x 105

Deads w/Chains
(Lost one chain during second set. Had to stop remove chains for 4 more reps)
10 x 295, 6/4 x 300 (chain fell off), 14 x 225 (no chains)

Seated Calf Raises
warms x 2, 15 x 130, 14 x 130, 13 x 130

Sprints Elliptical 7 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 210-6 x 170, DS:5 x 215-6 x 175, DS: 4 x 220-6 x 180, 20 x 135

Incline DB Press
warms x 1, 10 x 75, 10 x 80, 8 x 85

Slight Incline Fly
12 x 50, 10 x 55, 10 x 55

Uneven Push Ups
10-10-13, 10-10-9, 10-10-10

SSC 30 Minutes
============================
PM Cardio

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 285-5 x 240, DS:4 x 285-5 x 240, DS:3 x 290-5 x 245, DS:14 x 205-10 x 135

Leg Press
warms x 1, 10 x 720, DS:10 x 720-10 x 560

Leg Extensions
warms x 1, 12 x 180, 11 x 180, 10 x 180

DB Step Ups
12 x 35, 12 x 35, 12 x 35

SSC 20 Minutes
===============================
PM
Hanging Flags
15, 14, 14

Handing Leg Raises w/Back Support
12, 11, 10

Cable Crunches
16 x 160, 15 x 160, 50 x 120

SSC 20 Minutes

Routine A - Rotation 2 - Biceps, Triceps & Cardio

Hammer Curls
warms x 2, DS:6 x 70-6 x 40, DS:6 x 70-6 x 40-7 x 30

Close Grip Bar Curls
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curls
12 x 40, 12 x 45, 12 x 50

Close Grip Pressdown - Short
warms x 2, DS:8 x 245-8 x 200, DS:8 x 255-8 x 210-7 x 180

French Press
warms x 1, 12 x 80, 12 x 80, 10 x 90

One Arm Rope Pressdowns
12 x 70, 12 x 75

Rope Pressdowns 15 x 70

SSC 30 Minutes
==============================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 2 -Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 45-6 x 35-10 x 25

Incline Delt Press
warms x 1, 12 x 65, 10 x 75, 10 x 75

Upright Rows
warms x 1, 12 x 90, 12 x 90, 10 x 100

Front Raises w/Plate
12 x 45, 13 x 45

Stiff DB Deads
warms x 2, 15 x 105, 12 x 110, DS:10 x 115-10 x 85

Lying Leg Curls
warms x 2, 9 x 170, DS:8 x 170-8 x 140

SSC 20 Minutes
=========================
PM Session

Cable Crunches
22 x 150, 17 x 160, 12 x 165, 11 x 165

Machine Crunches
15 x 130, 10 x 150, 9 x 150

Ab Wheel
16, 15

SSC 20 Minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-8 x 140, DS:8 x 190-8 x 140

Bentover Bar Rows
warms x 2, DS:8 x 225-8 x 155, DS:7 x 245-8 x 175, DS:6 x 250-8 x 180, 30 x 155

One Arm Seated Cable Row
12 x 100, 12 x 105, 11 x 105

Deads w/Chains
10 x 275, 10 x 295

Seated Calf Raises
warms x 2, 16 x 120, 12 x 130, 10 x 130

SSC 20 Minutes

Routine A - Rotation 2 - Chest, Abs & Cardio

Bench
warms x 4, DS:6 x 205-7 x 165, DS:5 x 215- 7 x 170, DS:6 x 215- 7 X 175, 20 x 135

Incline DB Press
warms x 1, 10 x 70, 11 x 70, 9 x 75

Slight Incline Fly
12 x 45, 12 x 50, 10 x 55

Uneven Push Ups
10-10-20, 10-10-16, 10-10-10

SSC 30 Minutes

======================
PM Abs Cardio

Warms x 1

Dragon Flags
15, 13, 11

Cable Crunch w/Alt Sides
25 x 90, 23 x 90, 19 x 90

SSC 20 Minutes

Routine A - Rotation 2 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 275-5 x 235, DS:4 x 285-6 x 235, DS:3 x 290-5 x 235, 20 x 205

Leg Press
warms x 1, 10 x 700, DS:10 x 720-10 x 560

Leg Extensions
warms x 1, 12 x 180, 12 x 180, 10 x 180

DB Step Ups
12 x 35, 12 x 35, 12 x 35


Missed Abs, Ran long

SSC 20 Minutes

Routine A - Rotation 1 - Bis, Tris & Cardio

Hammer Curls
warms x 2, DS:6 x 65-7 x 35, DS:6 x 70-6 x 40

Close Grip Bar Curl
warms x 2, 8 x 90, 7 x 100

One Arm Cable Curls
12 x 30, 12 x 35, 12 x 40

Tricep Pressdown - short
warms x 2, DS:10 x 225-10 x 180, DS:8 x 245-8 x 200

French Press
warms x 2, 14 x 70, 12 x 80, 12 x 80

One Arm Rope Pressdowns
13 x 50, 12 x 70

SSC 30 Minutes
========================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 1 - Delts, Hammies, Abs & Cardio

Side Laterals
warms x 3, DS:45 x 6- 6 x 35, DS:7 x 40-6 x 30

Incline Delt Press
warms x 1, 12 x 60, 12 x 65, 12 x 70

Upright Rows
warms x 1, 12 x 90, 12 x 90, 12 x 90

Front Raise w/Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, 15 x 100, 12 x 110, DS:8 x 110-8 x 80

Lying Leg Curl
warms x 2, 10 x 165, 8 x 170

Cable Crunches
20 x 150, 16 x 155, 15 x 155, 13 x 155

SSC 20 Minute
=====================================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 1 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 180-9 x 130, DS:6 x 190-6 x 140

Bent Over Barbell Rows
warms x 2, DS:8 x 225-8 x 155, DS:8 x 245-8 x 175, DS:6 x 265-8 x 180, 30 x 155

One Arm Seated Cable Row
12 x 100, 10 x 105, 10 x 105

Deads w/Chains
10 x 225, 10 x 225

Seated Calf Raises
warms x 2, 15 x 110, 14 x 120, 11 x 130

SSC 30 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench
warms x 3,
DS:6 x 185-8 x 135, DS:6 x 205-7 x 155, DS:6 x 215-6 x 165, DS:14 x 155 - 6 x 135

Incline DB Press
warms x 1, 12 x 50, 10 x 65, 9 x 70

Slight Incline Fly (testing the shoulder)
20 x 30, 16 x 40, 10 x 55

Uneven Push Ups
10-10-20, 10-10-16, 10-10-10

SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 265-5 x 225, DS:5 x 270-6 x 230, DS:4 x 285-5 x 235, 20 x 205

Leg Press
warms x 1, 10 x 700, DS:10 x 700- 10 x 540

Leg Extensions
warms x 1, 12 x 195, 9 x 200, 9 x 195

DB Step Ups
12 x 30, 12 x 35, 12 x 35

Ab Coaster
warms x 1, 15 x 10, 15 x 10, 10 x 20

SSC 20 Minutes
=======================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Delts, Bis & Cardio

Machine Military Press
warms x 3, 6 x 255, 5 x 260, 5 x 260, 20 x 160

Single Side Lateral Raises w/Cable
warms x 1, 10 x 40, 10 x 40, 10 x 40

Superset
Bent Over Lateral Raises
12 x 35, 12 x 35, 12 x 40
--------------------------
DB Shrugs
12 x 105, 12 x 110, 10 x 115

Seated DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 45-6 x 35

Cable Curls - Straight Bar Wide Grip
warms x 3, 10 x 105, DS:10 x 110-10 x 80

Single Preacher Curl
warms x 1, 10 x 35, 12 x 30

SSC 30 Minutes
=======================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt5/Deload
warms x 3, 5 x 230, 5 x 250, 5 x 270, 10 x 270

DB Leg Curl
warms x 2, 9 x 70, 8 x 70, 8 x 70

Reverse Bar Lunge
warms x 1, 4 x 155, 4 x 165, 4 x 175

Stiff Leg DB Deads
warms x 1, 10 x 125, 10 x 125

Machine Crunch
15 x 12, 15 x 13, 11 x 13, 11 x 13

SSC 20 Minutes
================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt5/Deload
warms x 3, 5 x 150, 5 x 160, 7 x 170, 15 x 170, 16 x 155

Weighted Chest Dips
10 x 50, 8 x 50, 8 x 50, 8 x 50

Machine Incline Press
12 x 210, 12 x 215, 10 x 225

DB Bench for Reps
17 x 65, 15 x 65

Tri Pressdowns
warms x 2, 8 x 245, DS:7 x 250-7 x 170

Dbl D Kickbacks
12 x 40, 12 x 45, 10 x 50

Single Pressdowns
12 x 70, 10 x 75

Routine C - Rotation 4 - Back, Calves & Cardio

Weighted Pull Ups
12 x 10, 11 x 10, 7 x 15, 7 x 20, 5 x 25

T-Bar Rows
warms x 2, 8 x 190, 6 x 200, 6 x 200, 25 x 135

Seated Cable Rows - Wide Grip
warms x 1, 8 x 190, 7 x 195, 7 x 200, 25 x 130

High Cable Pulldowns
warms x 1, 15 x 130, DS:13 x 135 - 13 x 90

Standing Calf Raises
warms x 2, 15 x 300, 13 x 400, 11 x 450

SSC 30 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 255, 4 x 275, 5 x 275, 3 x 285, 20 x 205

Leg Extensions
warms x 2, 12 x 200, DS:12 x 200 - 12 x 130

Walking DB Lunges
warms x 1, 8 x 55, 8 x 60, 7 x 60

Front Squats
12 x 135, 12 x 135, 10 x 140, 20 x 95

Flags
warms x 1, 15, 13, 10

SSC 20 Minutes

Routine C - Rotation 3 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 6 x 255, 5 x 260, 5 x 260, 20 x 160

Single Side Lateral Raises w/Cable
warms x 1, 10 x 40, 10 x 40, 10 x 40

Superset
Bent Over Lateral Raises
12 x 35, 12 x 35, 12 x 35
-----------------------------
DB Shrugs
12 x 105, 12 x 105, 12 x 105

Inc DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 40 - 6 x 30

Straight Bar Cable Curls-wide grip
warms x 2, 10 x 100, DS:9 x 110-9 x 80

One Arm Preacher Curl
warms x 1, 11 x 35, 10 x 35

SSC 30 Minutes

Routine C - Rotation 3 - Hammies, Abs & Cardio

Deads - 5/3/1- Rt5/Wk3
warms x 4, 5 x 290, 3 x 330, 1 x 365, 5 x 365, 20 x 225

DB Leg Curls
warms x 2, 9 x 70, 8 x 70, 8 x 70

Reverse Lunge
warms x 1, 4 x 155, 4 x 155, Xtra: 4 x 165

Stiff DB Deads
warms x 1, 10 x 120, 10 x 125

Cable Crunches
20 x 150, 15 x 160, 14 x 160, 13 x 160

SSC 20 Minutes

Routine C - Rotation 3 - Chest, Tris & Cardio

Bench -5/3/1 - Rt5/wk3
warms x 3, 5 x 185, 3 x 210, 1 x 230, 2 x 230, 20 x 155

Weighted Chest Dips
10 x 50, 9 x 50, 8 x 50, 8 x 50

Machine Incline Press
12 x 185, 12 x 210, 10 x 220

DB Press for Reps
16 x 65, 11 x 65

Tri Pressdowns
warms x 2, 8 x 245, DS:8 x 245 - 10 x 150

Dbl DB Kickbacks
12 x 40, 12 x 45, 12 x 45

Single Arm Pressdowns
12 x 80, 11 x 85

Sprints Elliptical 10 Minutes
SSC 25 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

I'm bored with the workout so I mixed it up a bit.

Freemotion Pulldowns
12 x 120, 12 x 120, 12 x 120, 10 x 120

Single DB Rows
warms x 2, 8 x 80, 8 x 95, 7 x 105

Seated Cable Rows
warms x 1, 8 x 170, 8 x 160, 8 x 160, 30 x 100

High Cable Pulldowns
warms x 1, 15 x 130, 15 x 135

Skipped Calves

SSC 35 Minutes

Routine C - Rotation 2 - Delts, Bis, & Cardio

Machine Military Press
warms x 3, 6 x 255, 6 x 255, 4 x 260, 20 x 155

Single Side Cable Raises
warms x 1, 10 x 35, 10 x 40, 10 x 40

Supersets
Bent Over Lateral Raises
12 x 30, 12 x 35, 11 x 40
--------------------------
DB Shrugs
12 x 105, 12 x 105, 11 x 110


Incline DB Curls
warms x 2, DS:6 x 40-6 x 25, DS:6 x 40-6 x 30

Cable Curl- Straight Bar Wide Grip
warms x 2, 10 x 100, DS:9 x 110-9 x 80

One Arm Preacher Curls
warms x 1, 12 x 30, 11 x 35

SSC 20 Minutes
-------------------------
PM Cardio
Sprinte Elliptical 10 Minutes
SSC 30 Minutes

Routine C - Rotation 2 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt5/Wk2
warms x 4, 3 x 270, 3 x 310, 3 x 345, 5 x 345, 11 x 265

DB Leg Curls
warms x 2, 8 x 70, 8 x 70, 8 x 70

DB Reverse Lunge
warms x 1, 4 x 60, 4 x 60

Stiff DB Deads
warms x 1, 10 x 120, 10 x 120

Machine Crunches
20 x 10, 15 x 12, 15 x 12, 14 x 13

SSC 20 Minutes
-----------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Chest, Tris & Cardio

Bench - 5/3/1 - RT5/Wk2
warms x 3, 3 x 170, 3 x 195, 3 x 220, 4 x 220, 20 x 155

Weighted Chest Dips
10 x 50, 9 x 50, 8 x 50, 8 x 50

Incline Machine Press
12 x 195, 12 x 200, 11 x 210

DB Press for Reps
15 c 60, 12 x 60

Tri Pressdowns
warms x 2, 10 x 240, 8 x 245

Dbl DB Kickbacks
12 x 40, 12 x 45, 11 x 45

Single Pressdowns
12 x 80, 12 x 80, 20 x 50

SSC 20 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

Weighted Pullups
12 x 10, 11 x 10, 9 x 15, 7 x 20, 6 x 25

T-Bar Rows
warms x 2, 8 x 180, 8 x 190, 6 x 200, 25 x 115

Seated Cable Rows - Wide Grip
warms x 1, 7 x 195, 8 x 180, 8 x 185, 25 x 130

Straight Arm Pulldowns
warms x 1, 15 x 130, DS:12 x 135-12 x 90

Standing Calf Raises
warms x 3, 14 x 475, 12 x 475, 10 x x 500

SSC 20 Minutes

Routine C - Rotation 1 - Delts, Bis & Cardio

Machine Military Press
warms x 3, 6 x 250, 26 x 255, 5 x 260, 20 x 155

Single Side Lateral Raise w/Cable
warms x 1, 10 x 30, 10 x 35, 10 x 40

Superset
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 35
--------------------------
DB Shrugs
12 x 100, 12 x 105, 12 x 105

Incline DB Curls - Drop Sets
warms x 2, DS:6 x 35 - 7 x 20, DS:6 x 40 - 10 x 20

Cable Curls - Shoulder Width/Straight Bar
warms x 2, 6 x 130, 7 x 120, 10 x 100

One Arm Preacher Curls
warms x 1, 12 x 30, 12 x 30

SSC 20 Minutes
------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt5/Wk1
warms x 4, 5 x 250, 5 x 290, 5 x 330, 5 x 330

DB Leg Curls
warms x 2, 8 x 70, 9 x 70, 8 x 70

Reverse Bar Lunge
warms x 1 , 4 x 145, 4 x 155

Stiff DB Deads
warms x 1, 10 x 115, 10 x 120

Cable Crunch w/Alt Side Crunches
15 x 130, 11 x 130, 10 x 130, 9 x 130

SSC 25 Minutes

Routine C - Rotation 1 - Chest, Tris & Cardio

Low strength today.

Bench - 5/3/1 - Rt5/Rt1
warms x 3, 5 x 160, 5 x 185, 5 x 210, 9 x 210, 20 x 155

Weighted Chest Dips
8 x 50, 8 x 50, 8 x 40, 7 x 40

Machine Incline Press
12 x 185, 12 x 185, 11 x 210

Incline DB Press 4/Reps
15 x 50, 20 x 45

Tri Pressdowns
warms x 2, 8 x 235, 8 x 240

Double DB Kickbacks
12 x 40, 12 x 45, 10 x 45

Single Arm Pressdowns
12 x 80, 12 x 80

SSC 25 Minutes
---------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 25 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Weighted Pull Ups
11 x 10, 10 x 10, 9 x 15, 6 x 20, 5 x 25

T-Bar Rows
warms x 2, 7 x 180, 8 x 180, 8 x 180, 25 x 90

Seated Cable Row Wide Grip
warms x 1, 8 x 190, 8 x 195, 7 x 200, 25 x 130

Straight Arm Pulldowns
warms x 1, 15 x 125, 13 x 130

Standing Calf Raises
warms x 3, 14 x 475, 11 x 525, 10 x 575

SSC 25 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt4/ Deload
warms x 3, 5 x 185, 5 x 200, 5 x 215, 15 x 215, 12 x 205

Leg Extensions
warms x 2, 12 x 200, 11 x 205

Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 60

Front Squats
12 x 135, 11 x 140, 10 x 140, 20 x 95

Machine Crunches
warms x 1, 15 x 14, 14 x 14, 12 x 14

SSC 30 Minutes

Routine B - Rotation 4 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 7 x 245, 6 x 250, 5 x 255, 25 x 140

Barbell Shrugs
warms x 2, 8 x 345, 8 x 355, 8 x 360, 25 x 225

===================================
Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
---------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

===================================

Barbell Curls (drop sets)
warms x 3, DS:6 x 100 - 6 x 80, DS:6 x 100 - 6 x 80

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated Curls
warms x 1, 9 x 45, 10 x 40, 20 x 25

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt4/Deload
warms x 4, 5 x 230, 5 x 250, 5 x 265, 20 x 265

Glute/Ham Raises
10,10,10,10

Split Squats
warms x 1, 10 x 155, 10 x 165

Good Mornings
warms x 1, 10 x 170, 10 x 180

Ab Wheel
15,15,13,14

SSC 20 Minutes

Routine B - Rotation 4 - Chest, Tris, & Cardio

Bench - 5/3/1 - Rt4 Deload
warms x 2, 5 x 145, 5 x 155, 5 x 170, 19 x 170, 15 x 155

Machine Incline Press
warms x 2, 8 x 225, 7 x 240, 6 x 255

Cable Crossovers
17 x 70, 17 x 70, 16 x 70

Pushups
30, 21

Weighted Tricep Dip
9 x 30, 9 x 30, 9 x 30

Rope Pressdowns
12 x 110, 12 x 115, 10 x 120

Single Reverse Grip Pressdowns
12 x 40, 12 x 50

SSC 25 Minutes

Routine B - Rotation 4 - Back, Calves, Cardio

Lat Pulldowns - Palms In
warms x 3
6 x 250, 6 x 205, DS: 5 x 210 - 10 x 130

DB Bent Over Rows
warms x 2, 10 x 105, 8 x 11, 6 x 115, 20 x 80

Close Grip Seated Rows
warms x 1, 10 x 180, 9 x 180, 10 x 170

Bent Over Bar Rows 4/reps
warms x 1, 12 x 205, 10 x 205, 20 x 135

Donkey Calf Raises
warms x 3, 15 x Rack +150,13 x Rack +150, 12 x Rack +150


SSC 20 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 230, 3 x 260, 1 x 290, 3 x 290, 20 x 205

Hack Squats
warms x 2, 6 x 230, 5 x 240

Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 200, 17 x 130

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50, 20 x BW

Hanging Flags w/Rev. Crunch
15, 14, 13

SSC 20 Minutes

Routine B - Rotation 3 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 8 x 230, 6 x 245, 6 x 255

Barbell Shrugs
warms x 2, 8 x 235, 8 x 245, 7 x 255, 30 x 135

Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
-------------------------
Bent Over Lateral Raise
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS:6 x 100 - 6 x 70, DS:6 x 100 - 6 x 80

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Single Con. DB Curls
warms x 1, 12 x 40, 8 x 45

Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 285, 3 x 325, 1 x 360, 4 x 360, 15 x 255

Glute/Ham Raises
10, 10, 9, 9

Split Squats
warms x 1, 10 x 145, 10 x 155

Good Mornings
warms x 1, 10 x 165, 10 x 165

Cable Crunches
19 x 150, 14 x 160, 12 x 160, 11 x 160

SSC 20 Minutes
--------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 180, 3 x 205, 1 x 230, 3 x 230, 20 x 155

Machine Incline Bench
warms x 2, 12 x 175, 10 x 210, 6 x 255

Cable Crossovers to Failure
18 x 70, 16 x 70, 14 x 70

Weighted Tri Dips to Failure
12 x 30, 11 x 30, 10 x 30

Rope Pressdowns
12 x 110, 12 x 115, 11 x 120

Single Reverse Grip Pushdowns
13 x 40, 12 x 50

Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Back, Calves & Cardio

Lat Pulldowns - Palms in
warms x 3, 6 x 200, 6 x 205, 5 x 210

DB Bent Over Rows
warms x 2, 9 x 105, 8 x 110, 7 x 115, 20 x 80

Close Grip Seated Cable Rows
warms x 1, 12 x 175, 12 x 180, 10 x 190

Bent Over Bar Rows for Reps
warms x 1, 17 x 205, 14 x 205, 20 x 135

Donkey Calf Raises
warms x 3, 15 x Rack +150, 14 x Rack +150, 13 x Rack +150

Sprints Elliptical 7 Minutes
SSC 20 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt4/Wk2
warms x 3, 3 x 215, 2 x 245, x 275, 6 x 275, 20 x 205

Hack Squats
warms x 2, 6 x 230, 6 x 240

Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 195

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Hang Leg Raises
warms x 1, 10, 10, 8

SSC 20 Minutes

Routine B - Rotation 2 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 11 x 185, 12 x 185, 12 x 185

Bar Shrugs
warms x 2, 8 x 315, 8 x 235, 8 x 245

Superset
Front Raises
12 x 60, 12 x 60, 12 x 60
-----------------------------
Bent Over Lat Raises
12 x 30, 12 x 30, 12 x 30

Bar Curls
warms x 3, 8 x 70, 8 x 70

Alt. DB Curls
warms x 1, 6 x 45, 6 x 45

SSC 20 Minutes

Routine B - Rotation 2 - Hammies, Abs & Cardio

Sinuses are holding back from really pushing. I'm going to the Dr tomorrow after work.
Deads - 5/3/1 - Rt4/Wk2
warms x 4, 3 x 265, 3 x 305, 3 x 345, 7 x 345, 12 x 225

Glute/Ham Raises
10, 10, 9, 8

Split Squat
warms x 1, 10 x 135, 10 x 155

Good Mornings
warms x 1, 10 x 155, 10 x 165

Abs - ran late

SSC 15 Minutes

Routine B - Rotation 2 - Chest, Tris & Cardio

The shoulder sucked today.

Bench - 5/3/1 - Rt4/Wk2
warms x 3, 3 x 175, 3 x 195, 3 x 215, 4 x 215

Slight Incline DB Press
warms x 2, 15 x 70, 13 x 65

Cable Crossovers for Reps
20 x 60, 15 x 70, 12 x 70

Tri Pressdowns
25 x 150, 20 x 170, 21 x 170

Rope Pressdowns
12 x 105, 12 x 110, 12 x 110

Single Arm Reverse Pressdown
12 x 40, 12 x 40

SSC 25 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio (8-8-2011)

Lat Pulldowns (Palms In)
warms x 3, 7 x 195, 6 x 200, 6 x 200

DB Bent Over Rows
warms x 2, 8 x 100, 8 x 105, 7 x 110, 20 x 70

Close Grip Seated Row
warms x 1, 12 x 170, 11 x 180, 9 x 190

Bent Over Bar Rows for reps
warms x 1, 15 x 205, 12 x 205

Donkey Calf Raises
warms x 3, 15 x Rack + 150, 13 x Rack + 150, 13 x Rack + 150

SSC 20 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Okay, I must have a sinus infection. When doing my high rep squats my head felt like it was going to explode. I stopped at 17 reps. The same thing happened the other day doing high rep deads.

Squats - 5/3/1 - Rt4/wK1
warms x 4, 5 x 200, 5 x 230, 5 x 260, 7 x 260, 17 x 205

Hack Squats (I didn't drop weight. Previously I was adding 45 for the bar..DUH!!)
warms x 2, 6 x 220, 6 x 230

Leg Extensions
warms x 1, 12 x 195, 12 x 195, 12 x 195

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Flags w/Reverse Crunches
warms x 1, 15, 13, 12

SSC 20 Minutes

Routine B - Rotation 1 - Delts, Bis & Cardio

DB Press
warms x 3, DS:10 x 75-10 x 55, DS:11 x 70-10 x 55

Bar Shrugs
warms x 2, 8 x 315, 8 x 325, 8 x 325

SuperSet
Barbell Front Raises
12 x 60, 12 x 60, 12 x 60
----------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70

Alt. DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Cont. Curls
warms x 1, 12 x 35, 10 x 40

SSC 20 Minutes

Routine B - Rotation 1 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt4/Wk1
warms x 4, 5 x 250, 5 x 285, 5 x 325, 10 x 325, 20 x 265

Glute/Ham Raises
10, 8, 10, 9

Split Squats
warms x 1, 10 x 135, 10 x 135

Good Mornings
warms x 1, 10 x 145, 10 x 165

Machine Crunches
17 x 12, 17 x 13, 16 x 15, 15 x 15

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt4 / Wk 1
warms x 3, 6 x 160, 5 x 1 80, 5 x 205, 12 x 205, 10 x 185, 18 x 155

Slight Incline DB Press
warms x 3, 12 x 80, 10 x 80

Chest Dips
12 x 30, 11 x 30, 9 x 30

Machine Incline Press x reps
18 x 70, 19 x 90

Weighted Tri Dips
11 x 30, 9 x 30, 8 x 30

Rope Pressdowns
14 x 100, 12 x 105, 12 x 110

Reverse Grip Pushdown
12 x 130, 12 x 140

SSC 20 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns - Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 200

DB Bent Over Rows
warms x 2, 8 x 100, 8 x 100, 8 x 105

Close Grip Seated Row
warms x 1, 12 x 170, 10 x 180, DS:10 x 180-10 x 135

Bent Over Barbell Rows w/Chains
warms x 1, 10 x 205, 10 x 205

Donkey Calf Raises
warms x 3, 15 x 380, 12 x 425, 11 x 450

SSC 20 Minutes

Routine B - Rotation 1 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt3/Wk4 (Deload)
warms x 3, 5 x 180, 5 x 195, 5 x 210, 20 x 210, 16 x 185

Hack Squats
warms x 2, 7 x 245, 7 x 265

Leg Extensions
warms x 1, 12 x 220, 10 x 220, 8 x 215

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Dragon Flags
warms x 1, 15, 13, 10

SSC 20 Minutes

Routine A - Rotation 4 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS:7 x 45-7 x 35, DS:6 x 45-6 x 35-6 x 25

Machine Incline Shoulder Press
warms x 1, 8 x 120, 8 x 120, 8 x 130

SuperSet
Upright Rows
12 x 90, 12 x 90, 12 x 90
----------------------------
Front Plate Raises
12 x 45, 12 x 45, 12 x 45

Deloaded Bis-tendinitis was acting up a bit.
Hammer Curls
warms x 3, DS:6 x 50-6 x 30, DS:6 x 60-7 x 30

Close Grip Curls
warms x 2, 10 x 70, 10 x 70

Single Cable Curls
warms x 1, 12 x 40, 12 x 40

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Hammies, Abs & Cardio

Deads - 5/3/1 Rt/Wk4
warms x 4, 5 x 225, 5 x 245 x 5 x 265, 20 x 265, 16 x 225

Leg Curl
warms x 2, 8 x 165, 8 x 165, 8 x 165

Wide Stance Leg Press
warms x 1, 10 x 720, 8 x 740

Sitff Deads
warms x 1, 10 x 245, 10 x 255

Cable Rope Crunches
18 x 130, 16 x 150, 13 x 160, 11 x 160

SSC 25 Minutes

Routine A - Rotation 4 - Chest, Tris, Cardio

Chest - 5/3/1 - Rt3/Wk4
warms x 3, 5 x 145, 5 x 155, 5 x 165, 20 x 165, 17 x 115

Machine Incline Press
warms x 1, 8 x 240, 8 x 245, 8 x 255

Slight Incline Fly
12 x 55, 11 x 55, 10 x 55

Uneven Push Ups
10-10-11, 10-10-10

Close Grip Pressdown
warms x 2, 8 x 250, 8 x 255, 7 x 260

French Press
warms x 1, 12 x70, 12 x 70, 11 x 70

Single Rope Pressdown
12 x 60, 11 x 55

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Extra Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 180, 6 x 185

Bent Over Rows
warms x 2, 8 x 225, 8 x 235, 7 x 245, 20 x 155

One Arm Seated Cable Row
warms x 1, 12 x 100, 12 x 105, 10 x 105

DB Pullovers
warms x 1, 14 x 70, 12 x 75

Seated Calf Raises
warms x 2, 16 x 110, 14 x 110, 13 x 110

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads, Abs, & Cardio

Squats - 5/3/1 - Rt3/Wk3
warms x 3, 5 x 225, 3 x 255, 1 x 285, 5 x 285, 20 x 185

Leg Press
warms x 2, 10 x 700, 10 x 720

Leg Extensions
warms x 1, 12 x 215, x 12 x 215, 10 x 220

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Machine Crunches
warms x 1, 16 x 100, 13 x 120, 11 x 120

SSC 20 Minutes
----------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Delts, Biceps & Cardio

Side Lateral Raise
warms x 3, DS: 7 x 45-7 x 30, DS:7 x 45- 7 x 30

Leverage Incline Delt Press
warms x 1, 9 x 120, 8 x 120, 8 x 120

Superset
Upright Rows
12 x 90, 12 x 90, 12 x 90
--------------------------
Front Plate Raises
12 x 45, 12 x 45, 12 x 45

Hammer Curls
warms x 2, 6 x 65, 6 x 65, DS: 6 x 70-7 x 35

Close Grip Curl
warms x 2, 8 x 90, 8 x 90

Single Cable Curl
warms x 1, 12 x 40, 11 x 40

Sprints Elliptical 12 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Hammies, Abs & Cardio

Deadlifts - 5/3/1 - Rt3/Wk3
warms x 4, 5 x 280, 3 x 320, 1 x 360, 6 x 360, 20 x 185

Lying Leg Curls
warms x 2, 10 x 165, 8 x 165, 8 x 165

Wide Leg Press
warms x 1, 10 x 680, 10 x 700

Stiff Deads
warms x 1, 10 x 245, 10 x 245

Cable Crunches w/alt sides
16 x 100, 15 x 100, 13 x 100, 11 x 100

Sprints Elliptical 5 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt3/Wk3
warms x 3, 5 x 175, 3 x 200, 1 x 225, 5 x 225, 20 x 155

Machine Incline Press
warms x 1, 8 x 235, 8 x 240, 8 x 245

Slight Incline DB Fly
12 x 50, 12 x 50, 11 x 55

Uneven Push Ups
10-10-16, 10-10-10

Close Grip Pressdowns
warms x 2, 8 x 250, 8 x 250, 8 x 255

French Press
warms x 1, 12 x 70, 12 x 70, 11 x 70

Single Rope Pressdowns
12 x 60, 11 x 60

SSC 20 Minutes
------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Back, Calves & Cardio

Extra Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 180, 6 x 180

Bent Over Bar Rows
warms x 2, 8 x 225, 8 x 235, DS:6 x 245 - 8 x 155

One Arm Seated Cable Row
warms x 1, 12 x 90, 12 x 100, 11 x 105

DB Pullover
warms x 1, 15 x 70, 10 x 75

Seated Calf Raises
warms x 2, 15 x 110, 12 x 110, 13 x 110

Sprints Elliptical 10 Minutes
SSC 20 Minutes
--------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt3/Wk2
warms x 3, 3 x 210, 3 x 240, 3 x 270, 5 x 270, 20 x 180

Leg Press
warms x 2, 10 x 680, 10 x 700

Leg Extensions
warms x 1, 12 x 215, 12 x 215, DS:10 x 220-10 x 150

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Hanging Flag w/Rev Crunch
warms x 1, 15, 14, 12

Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 2 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS:6 x 45 - 6 x 30, DS:7 x 45 - 7 x 30

Machine Incline Shoulder Press
warms x 1, 12 x 110, 6 x 130, 8 x 120

Superset
Upright Rows
12 x 90, 12 x 90, 12 x 90
--------------------------
Front Plate Raises
12 x 45, 12 x 45, 12 x 45

Hammer Curls
warms x 2, 7 x 62.5, 7 x 65, DS:6 x 70-6 x 45

Close Grip Curl
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curls
warms x 1, 12 x 40, 10 x 40

Sprints Elliptical 7 Minutes
SSC 15 Minutes
-------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 2 - Delts, Bis & Cardi

Routine A - Rotatio 2 - Hammies, Abs & Cardio

Deads 5/3/1 - Rt3/Wk2
warms x 4, 3 x 265, 3 x 300, 3 x 340, 6 x 340, 20 x 180

Lying Leg Curl
warms x 2, 8 x 165, 8 x 165, 7 x 165

Leg Press - Wide Stance
warms x 1, 10 x 650, 9 x 700

Stiff Leg Deads
warms x 1, 10 x 245, 10 x 245

Sprints Elliptical 5 Minutes
SSC 10 minutes

Missed Abs & full cardio - Ran Long will hit them tomorrow

Routine A - Rotation 2 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt3/Wk2
warms x 3, 3 x 165, 3 x 190, 3 x 215, DS: 7 x 215 - 11 x 135

Machine Incline Press
warms x 1, 8 x 225, 9 x 225, 8 x 235

Slight Incline DB Fly
15 x 40, 12 x 50, 10 x 55

Uneven Push Ups
10-10-16, 10-10-10

Close Grip Pressdown
warms x 2, 8 x 245, 9 x 245, 9 x 250

French Press
warms x 1, 12 x 70, 11 x 70, 10 x 70

One Arm Pressdown
14 x 60, 12 x 70

SSC 20 Minutes

==================

PM Cardio
Sprints Elliptical 15 Minutes
SSC 25 Minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Extra Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 180, 7 x 185

Bent Over Bar Rows
warms x 2, 8 x 185, 8 x 225, 6 x 225

One Arm Cable Rows
warms x 1, 12 x 90, 12 x 100, 10 x 100

DB Pullover
warms x 1, 14 x 70, 11 x 70

Seated Calf Raises - skipped for cardio

Sprints Elliptical 10 Minutes
SSC 20 Minutes

=============================

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 2 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt3/Wk1
warms x 3, 5 x 195, 5 x 225, 5 x 255, 9 x 255

Leg Press
warms x 2, 10 x 630, 10 x 630

Leg Extensions
warms x 1, 12 x 215, 11 x 215, 11 x 215

DB Step Ups
12 x 45, 12 x 45, 11 x 45

Dragon Flags
warms x 1, 15, 13, 11

Sprints Elliptical 5 Minutes
SSC 20 Minutes

Routine A - Rotation 1 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40 - 6 x 25, DS: 6 x 45- 6 x 30

Machine Incline Shoulder Press
warms x 1, 12 x 70, 12 x 90, 10 x 110

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 90
-----------------------------
Front Raise with Plate
12 x 35, 12 x 35, 12 x 45

Hammer Curls
warms x 2, 6 x 62.5, 7 x 62.5, 7 x 62.5

Close Grip Curls
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curls
warms x 1, 12 x 45, 11 x 40

Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

=============================

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 1 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt3/Wk1
warms x 4, 5 x 245, 5 x 280, 5 x 320, 10 x 320

Lying Leg Curls
warms x 2, 8 x 160, 8 x 160, 8 x 165

Leg Press - Wide
warms x 1, 10 x 630, 11 x 680

Stiff Deads
warms x 1, 10 x 245, 9 x 245

Cable Crunches
20 x 130, 16 x 140, 14 x 150, 11 x 160

SSC 20 Minutes

Routine A - Rotation 1 - Chest, Tris & Cardio

I had 2 really bad workouts prior to this one and this isn't much better but I'm post it.

Bench - 5/3/1-Rt3/Wk1
warms x 3, 5 x 155, 5 c 175, 5 x 200, 15 x 200, 19 x 155

Incline DB Press
warms x 1, 8 x 80 (switched to machine because of shoulder)

Machine Incline Press
15 x 80, 12 x 120

Slight Incline DB Fly
15 x 35, 12 x 40, 12 x 40

Uneven Pushups - skipped

Close Grip Pressdown
warms x 2, 8 x 245, 9 x 245, 8 x 245

Cable Standing Tri Extensions
warms x 1, 12 x 70, 12 x 70, 12 x 80

One Arm Rope Pressdown
15 x 55, 12 x 60

SSC 15 Minutes

Routine C - Rotation 4 - Delts, Bicep & Cardio

Machine Military Press
warms x 3, 6 x 245, 5 x 250, 6 x 250

Single Side Cable Raises
warms x 1, 10 x 30, 10 x 30, 10 x 30

Supersets
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30
-----------------------------
Dumbbell Shrugs
12 x 100, 12 x 100, 12 x 100

Incline DB Curls
warms x 2, 6 x 35, 7 x 35, 7 x 35

Cable Curls
warms x 2, 11 x 125, 9 x 135

One Arm Preacher Curls
warms x 1, 12 x 30, 11 x 30

Sprints Elliptical 10 Minutes
SSC 20 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Hammies, Abs & Cardio

Deadlifts - 5/3/1 - Rt2/Wk4
warms x 4, 5 x 225, 5 x 240, 5 x 260, 16 x 260

DB Leg Curl
8 x 70, 8 x 70, 7 x 70

Reverse Lunges
warms x 1, 4 x 145, 4 x 145

Stiff Leg Dumbbell Deads
warms x 1. 10 x 115, 9 x 120

Cable Crunches
15 x 150, 15 x 150, 12 x 160, 12 x 160

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Chest, Tris & Cardio

Bench Press - 5/3/1 - Rt2/Wk4
warms x 3, 5 x 140, 5 x 150, 5 x 160, 25 x 160

Weighted Chest Dips
11 x 50, 8 x 60, 7 x 60, 7 x 60

Incline DB Press
15 x 65, 15 x 65, 15 x 65

DB Press X Reps
15 x 65, 12 x 65

Freemotion Cable Crossovers
17 x 40

Tricep Pressdowns
warms x 2, 8 x 235, 9 x 240

Double DB Kickbacks
12 x 40, 12 x 40, DS: 11 x 45 - 12 x 25

Single Arm Pressdowns
12 x 90, 12 x 90

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Back, Calves & Cardio

Weighted Pull Ups- Wide Grip
9 x 10, 10 x 10, 8 x 15, 7 x 15, 6 x 25

T-Bar Rows - Wide Grip
warms x 2, 8 x 175, 8 x 180, 6 x 180

Seated Cable Rows - Wide Grip
warms x 1, 8 x 185, 8 x 190, 7 x 195

Straight Arm Pulldowns
warms x 1, 15 x 120, 13 x 130

Standing Calf Raises
warms x 3, 15 x 450, 12 x 500, 9 x 550

Sprints Elliptical 20 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 Rt2/Wk3
warms x 3, 5 x 225, 3 x 250, 1 x 280, 6 x 280

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 60

Front Squats
12 x 135, 12 x 135, 11 x 140

Flags w/Reverse Crunch
warms x 1, 15, 15, 13

Sprints 10 Minutes
SSC 20 Minutes

Routine C - Rotation 3 - Delts, Bis & Cardio

Machine Shoulder Press
warms x 3, 6 x 230, 6 x 245, 6 x 250

Single Side Lateral Raise w/Cable
warms x 1, 10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Lateral Raises
12 x 30, 12 x 35, 12 x 30
--------------------------
DB Shrugs
12 x 100, 12 x 105, 12 x 100

Incline DB Curls
warms x 2, 6 x 35, 6 x 40, 5 x 40

Cable Curls
warms x 2, 12 x 120, 11 x 120

One Arm Preacher Curls
warms x 1, 12 x 30, 10 x 35

Sprints Elliptical 10 Minutes
SSC 30 Minutes

Routine C - Rotation 3 - Hammies, Abs & Cardio

Deads - 5/3/1 Rt2/Wk3
warms x 4, 5 x 280, 3 x 315, 1 x 350, 5 x 350

DB Leg Curl
warms x 1, 9 x 65, 8 x 70, 8 x 70

Reverse Lunge
warms x 1, 4 x 135, 4 x 145

Stiff Leg DB Deads
warms x 1, 10 x 115, 8 x 120

Cable Crunch w/Alt Side Crunches
15 x 110, 13 x 110, 11 x 110, 10 x 110

SSC 20 Minutes
-----------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 3 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt2/Wk3
warms x 3, 5 x 175, 3 x 193, 1 x 220, 7 x 220

Weighted Chest Dips
9 x 50, 10 x 50, 9 x 55, 7 x 60

Incline DB Press
12 x 65, 12 x 65, 13 x 65

DB Bench x Reps
21 x 65, 16 x 65

Tricep Pressdowns
warms x 2, 8 x 230, 8 x 235

Double DB Kickbacks
12 x 35, 12 x 40, 11 x 45

Single Arm Pressdowns
12 x 80, 12 x 90

SSC 20 Minutes

----------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Rouitne C - Rotation 3 - Back, Calves & Cardio

Pull Ups
13, 10 x 10, 7 x 15, 6 x 15, 5 x 20

T-Bar Rows
warms x 2, 8 x 175, 8 x 175, 6 x 180

Seated Cable Rows - wide grip
warms x 1, 8 180, 8 x 185, 8 x 190

Straight Arm Pulldowns
warms x 1, 16 x 110, 14 x 120

Standing Calf Raises
warms x 3, 12 x 450, 11 x 475, 11 x 500

Sprint Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt2/Wk2
warms x 3, 3 x 205, 3 x 235, 3 x 265, 8 x 265

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking Lunge
warms x 1, 8 x 55, 8 x 55, 8 x 55

Front Squat
12 x 135, 12 x 135, 10 x 145

Dragon Flags
warms x 1, 15, 12, 10

Sprints Elliptical 10 Minutes
SSC 20 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Delts, Bis & Cardio

Machine Shoulder Press
warms x 3, 6 x 215, 6 x 230, 6 x 245

Single Side Lateral Raise w/Cable
warms x 1, 10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Lateral Raises
12 x 25, 12 x 30, 12 x 30
------------------------------
DB Shrugs
12 x 100, 12 x 100, 12 x 100

Incline DB Curls
warms x 2, 6 x 35, 6 x 35, DS: 6 x 35 - 10 x 20

Cable Curls
warms x 2, 10 x 120, 10 x 120

One Arm Preacher Curls
warms x 1, 12 x 30, 12 x 30

Sprints Elliptical 10 Minutes
SSC 20 Minutes
-----------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Hammies, Abs & Cardio

Deadlifts - 5/3/1 Rt2/Wk2
warms x 4, 3 x 260, 3 x 300, 3 x 335, 6 x 335

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

Reverse Lunges
warms x 1, 4 x 115, 4 x 135

Stiff DB Deads
warms x 1, 10 x 110, 10 x 110

Machine Crunches
15 x 12, 15 x 12, 14 x 13, 11 x 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt2/Wk2
warms x 3, 3 x 160, 3 x 185, 3 x 210, 10 x 210

Weighted Chest Dips
8 x 50, 9 x 50, 8 x 50, 9 x 50

Incline DB Press
12 x 65, 12 x 65, 12 x 65

DB Bench x Reps
20 x 65, 17 x 65

Tri Pressdowns
warms x 2, 8 x 225, 8 x 230

Dbl DB Kickbacks
12 x 30, 12 x 35, 10 x 40

Single Arm Pressdowns
12 x 70, 12 x 80

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

Pull Ups
13, 10, 7 x 10, 7 x 10, 7 x 10

T-Bar Rows
warms x 2, 8 x 170, 8 x 170, 8 x 180

Seated Row -Wide Grip
warms x 1, 8 x 170, 8 x 180, 8 x 190

Straight Arm Pulldowns
warms x 1, 20 x 80, 15 x 110

Standing Calf Raises
warms x 3, 13 x 450, 11 x 450, 10 x 500

Sprints Elliptical 10 Minutes
SSC 20 Minutes

-------------------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Quads, Abs, Cardio

Squats - 5/3/1 - Rt2/Wk1
warms x 3, 5 x 190,5 x 220, 5 x 250, 10 x 250

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 55

Front Squats
12 x 135, 10 x 135, 10 x 135

Flags w/Reverse Crunch
warms x 1, 15, 14, 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Delts, Bis & Cardio

Bad One

Machine Military Press
warms x 3, 6 x 200, 6 x 215, 6 x 215

Single Side Lateral w/ Cable
warms x 1, 10 x 35, 10 x 30, 10 x 30

Superset
Bent Over Lateral Raises
12 x 25, 12 x 25, 2 x 20
--------------------------
DB Shrugs
12 x 95, 12 x 90, 12 x 85

Incline DB Curls
warms x 2, 6 x 30, 6 x 30, 6 x 25

Cable Curls
warms x 2, 10 x 120, 10 x 120

One Arm Preacher Curls
warms x 1, 12 x 25, 12 x 25

Routine C - Rotation 1 - Hammies, Abs, Cardio

Deads - 5/3/1 - Rt2/Wk1
warms x 4, 5 x 240, 5 x 280, 5 x 315, 10 x 315

DB Leg Curl
warms x 2, 8 x 50, 9 x 55, 9 x 60

Reverse Lunge
warms x 1, 4 x 95, 4 x 115

Stiff DB Deads
warms x 1, 10 x 90, 11 x 100

Rope Crunches
20 x 130, 15 x 150, 14 x 150, 13 x 150

SSC 20 Minutes

Routine C - Rotation 1 - Chest, Tris & Cardio

Shoulder started acting up

Bench - 5/3/1 Rt 2/Wk1
warms x 3, 5 x 155, 5 x 175, 5 x 195, 14 x 195

Weighted Chest Dips
8 x 50, 8 x 50, 7 x 50

Incline BD Press
12 x 70, 15 x 60, 14 x 60

DB Bench x Reps
14 x 65, 17 x 55

Tri Pressdowns
warms x 2, 8 x 200, 8 x 200

Double DB Kickbacks
12 x 20, 12 x 25, 12 x 30

Single Arm Pressdowns
12 x 60, 10 x 70

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
12, 11, 8 x 10, 6 x 10, 6 x 10

T-Bar Rows
warms x 2, 8 x 160, 7 x 170, 6 x 170

Seated Cable Rows - Wide Bar
warms x 1. 8 x 160, 8 x 170,7 x 180

Close Grip Pulldowns
warms x 1, 15 x 120, 14 x 120

Standing Calf Raises
warms x 3, 12 x 450, 12 x 450, 11 x 450

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk4
warms x 3, 5 x 175, 5 x 185, 5 x 200, 15 x 200

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 50, 8 x 55, 8 x 55

Front Squats
12 x 120, 12 x 120, 10 x 135

Machine Reverse Crunches
warms x 1, 15 x 20, 13 x 30, 15 x 30

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Delts, Bis & Cardio

Seated DB Press
warms x 3, DS: 12 x 75 - 12 x 55, DS: 8 x 75 - 7 x 55

Barbell Shrugs
warms x 2, 8 x 315, 8 x 315, 8 x 335

Superset
Bar Front Raises
12 x 65, 12 x 65, 12 x 65
----------------------------
Bent Over Later Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 100 - 6 x 70, DS: 6 x 100 - 6 x 70

Alt DB Curls
warms x 1, 8 x 45, DS: 8 x 45 - 8 x 25


Ran long had an appointment to get to.

Routine B - Rotation 4 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt1/Wk4
warms x 4, 5 x 215, 5 x 235, 5 x 255, 17 x 255

Glute/Ham Raises
10, 10, 9, 9

Split Squat
warms x 1, 10 x 155, 10 x 165

Good Mornings
warms x 1, 10 x 165, 10 x 170

Machine Crunches
20 x 10, 18 x 12, 12 x 15, 11 x 15

Sprints Elliptical 12 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 12 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk3
warms x 3, 5 x 215, 3 x 240, 1 x 270, 6 x 270

Hack Squats
warms x 2, 6 x 245, 7 x 255

Leg Extensions
warms x 1, 12 x 220, 11 x 220, 10 x 220

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Hang Flags w/Rev Crunch
warms x 1, 15, 15, 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

---------------------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine B - Rotation 3 - Delts, Bis & Cardio

Seated DB Press
warms x 3, DS: 10 x 75 - 10 x 55, DS: 9 x 75 - 9 x 55

Barbell Shrugs
warms x 2, 10 x 315, 8 x 335, 8 x 335

Superset
Barbell Front Raises
12 x 65, 12 x 65, 12 x 65
--------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 100 - 7 x 70, DS: 6 x 100 - 6 x 70

Alternating DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated DB Curls
warms x 1, 12 x 35, 12 x 35

Sprints Elliptical 10 Minutes
SSC 30 Minutes
------------------------------
PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Hammies, Abs & Cardio

Dealifts - 5/3/1 - Rt1/Wk3
warms x 4, 5 x 275, 3 x 310, 1 x 345, 6 x 345

Glute/Ham Raises
10,10,8,9

Split Squats
warms x 1, 10 x 145, 10 x 155

Good Mornings
warms x 1, 10 x 165, 10 x 165

Cable Crunches w/Alt. Sides
25 x 90, 16 x 110, 12 x 110, 10 x 110

Sprints Elliptical 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Chest, Tris & Cardio

Slight Incline DB Bench
warms x 3, 8 x 95, 9 x 95, 8 x 95

Bench - 5/3/1 - Rt 1/Wk 2
warms x 2, 5 x 165, 3 x 190, 1 x 210, 6 x 210

Weighted Chest Dips
15 x 30, 13 x 30, 12 x 30

Incline DB Press X Reps
17 x 65, 15 x 65

Weighted Tricep Dips
12 x 30, 10 x 30, 9 x 30

Rope Pressdowns
12 x 100, 10 x 105, 10 x 105

Rev Grip Pressdowns
13 x 120, 12 x 130

Sprints Elliptical 15 Minutes
SSC 30 Minutes

PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs

Routine B - Rotation 3 - Back, Calves & Cardio

Lat Pulldown - Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 200

DB Bent Over Rows
warms x 2, 8 x 105, 7 x 110, 8 x 100

Close Grip Seated Rows
warms x 1, 12 x 165, 12 x 170, 11 x 175

Bent Over Barbell Rows-Partials
warms x 1, 15 x 210, 10 x 210, 20 x 135

Donkey Calf Raises
warms x 3, 15 x Rack + 140, 13 x Rack + 150, 11 x Rack + 160

Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs

Routine B - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk2
warms x 3, 3 x 200, 3 x 230, 3 x 255, 6 x 255

Hack Squats
warms x 2, 6 x 230, 6 x 240

Leg Extensions
warms x 1, 12 x 220, 11 x 220, 8 x 220

Roman Chair Squats
12 x 45, 12 x 45, 12 x 50

Machine Reverse Crunches
warms x 1, 10 x 70, 12 x 50, 12 x 40

Sprints Elliptical 15 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 12 Minutes
SSC 20 Minutes

Macros: 125g Protein, 45g Fat, 110g Carbs
Body Weight 169lbs

Routine B - Rotation 2 - Delts, Bis, Cardio

DB Seated Press
warms x 3, DS: 7 x 75-7 x 55, DS: 7 x 75-7 x 55

Barbell Shrugs
warms x 2, 8 x 345, 8 x 345, 6 x 345

Superset
Barbell Front Raises
12 x 65, 12 x 65, 12 x 65
-------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x30

Barbell Curls
warms x 3, 6 x 95, 5 x 110, 6 x 100

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated DB Curls
warms x 1, 12 x 35, 12 x 35

SSC 30 Minutes
Sprints Elliptical 15 Minutes (PM)

Routine B - Rotation 2 - Hammies, Abs & Cardio

Deads - 5/3/1 Rt1/Wk2
warms x 4, 3 x 255, 3 x 290, 3 x 325, 10 x 325

Glute/Ham Raises
10, 10, 8, 9

Split Squats
warms x 1, 10 x 115, 10 x 135, xtra credit 10 x 145

Good Mornings
warms x 1, 10 x 155, 9 x 165

Cable Crunches
20 x 140, 15 x 150, 12 x 150, 11 x 150

Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs
Body Weight: 169lbs

Routine B - Rotation 2 - Chest, Tris & Cardio

Slight Incline DB Press
warms x 3, 8 x 95, 8 x 95, 8 x 95

Bench - 5/3/1 Wk2/Rt1
warms x 2, 3 x 155, 3 x 180, 3 x 200, 12 x 200

Weighted Chest Dips
14 x 30, 10 x 40, 8 x 50

Incline DB Press X Reps
14 x 65, 13 x 65

Weighted Tricep Dips
12 x 40, 8 x 40, 7 x 40

Rope Pressdowns
12 x 110, 10 x 115, 10 x 115

Reverse Grip Pressdown
12 x 140, 10 x 140

Sprints Elliptical 12 minutes
SSC 30 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns-Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 205

DB Bent Over Rows
warms x 2, 8 x 100, 7 x 110, 6 x 110

Close Grip Seated Rows
warms x 1, 12 x 165, 11 x 170, 10 x 175

Bent Over Bar Rows - Partials
warms x 1, 15 x 210, 13 x 215

Donkey Calf Raises
warms x 3, 15 x rack +120, 13 x Rack+140, 11 x Rack+150

Sprints Elliptical 12 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Squats - 5/3/1 Rt1-Wk1
warms x 3, 5 x 205, 5 x 215, 5 x 245, 8 x 245

Hack Squats
warms x 2, 6 x 210, 6 x 230

Leg Extensions
warms x 1, 12 x 220, 10 x 225, 8 x 225

Roman Chair Squats
12 x 45, 12 x 45, 12 x 45

Dragon Flag W/Reverse Crunch
warms x 1, 16, 15, 13

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Delts, Biceps & Cardio

DB Seated Press
warms x 3, DS: 6 x 70 - 10 x 35, DS: 7 x 75 - 7 x 55

Barbell Shrugs
warms x 2, DS: 8 x 335 - 8 x 275, DS: 8 x 345 - 8 x 295

Superset
Barbell Front Raises
12 x 60, 12 x 60, 12 x 60
---------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 95 - 6 x 70, DS: 6 x 100 - 6 x 70

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated Curls
warms x 1, 12 x 35, 12 x 35

SSC 30 Minutes

Macros: 215g Protein, 45g Fat, 80g Crabs

Routine B - Rotation 1 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rot 1/Wk 1
warms x 4, 5 x 235, 5 x 270, 5 x 305, 10 x 305

Glute/Ham Raises
10, 10, 8, 8

Split Squats
warms x 1, 10 x 115, 10 x 135

Good Mornings
warms x 1, 10 x 145, 10 x 155

Machine Crunches
15 x 10, 15 x 10, 15 x 12, 12 x 14

Sprints Elip 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine B - Rotation1 - Chest, Tris & Cardio - 5/21/11

Slight Incline DB Press
warms x 3, 8 x 90, 8 x 95, 8 x 95

Bench - 5/3/1 - Rot 1/Wk 1
warms x 2, 5 x 145, 5 x 165, 5 x 190, 10 x 190

Weighted Chest Dips
12 x 30, 10 x 30, 9 x 30

Incline DB Press
12 x 65, 12 x 65

Weighted Tricep Dips
9 x 30, 8 x 30, 6 x 30

Rope Pressdowns
12 x 100, 11 x 110, 10 x 120

Reverse Grip Pressdowns
12 x 140, 10 x 150

Sprints Elip. 10 Minutes
SSC 30 Minutes

Macros: 125g Protein, 45g Fats, 80g Carbs

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns - Palms In
warms x 3, 6 x 190, 5 x 200, 4 x 205

DB Bent Over Rows
warms x 2, 8 x 80, 8 x 90, 8 x 100, 5 x 110

Close Grip Seated
warms x 1, 12 x 160, 10 x 170, 9 x 175

Bent Over Barbell Rows - Partials
warms x 1, 15 x 205, 12 x 215

Donkey Calf Raises
warms x 3, 15 x Rack + 90, 11 x Rack + 115, 10 x Rack + 140

SSC: 30 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs

Routine B - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 265, 4 x 275, 3 x 300, 1 x 315

Hack Squats
warms x 2, 6 x 180, 6 x 210, Bonus Set: 5 x 230

Leg Extensions
warms x 1, 12 x 215, 12 x 220, 10 x 225

Roman Chair Squats
12 x 35, 12 x 45, 12 x 45

Machine Crunches
warms x 1, 21 x 60, 18 x 80, 13 x 100

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine A - Rotation 4 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40-6 x 25, DS: 6 x 40-7 x 25

Incline DB Delt Press
warms x 1, 10 x 80, DS:10 x 80- 10 x 50

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 80
-------------------------
Front Raise Plate
12 x 35, 12 x 35, 12 x 35

Hammer Curls
warms x 2, 7 x 62.5, 7 x 62.5, 8 x 62.5

Close Grip Curl
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curl
warms x 1, 12 x 45, 11 x45

Sprints Elip 10 Minutes
SSC 30 Minutes

Macros: 215g protein, 45g fat, 80g carbs

strength wasn't up to par

Routine A - Rotation 4 - Hammies, Abs & Cardio

Deadlifts
warms x 4, 5 x 340, 4 x 365, DS: 3 x 375 - 3 x 315

Lying Leg Curl
warms x 2, 10 x 155, 8 x 160, 8 x 165

Wide Leg Press
warms x 1, 10 x 630, 11 x 650

Stiff Leg Deads
warms x 1, 10 x 245, 8 x 255

Cable Crunch Alt/Sides
15 x 90, 15 x 100, 10 x 110, 9 x 110

Sprints Elip 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine A - Rotation 4 - Chest, Tris & Cardio

Bench
warms x 3, 7 x 215, 4 x 225, 5 x 225, DS: 4 x 230 - 8 x 185

Incline DB Press
warms x 1, 9 x 80, 9 x 80, 9 x 85

Slight Incline DB Fly
12 x 50, 12 x 50, 11 x 50

Uneven Push Ups
10-10-16, 10-10-13

Close Grip Pressdowns
warms x 2, 8 x 235, 8 x 240, 8 x 245

French Press
warms x 1, 12 x 60, 12 x 70, 11 x 70

One Arm Rope Pressdowns
12 x 55, 12 x 60

SSC 25 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs

Body Weight: 167.6 lbs

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Lat Pulldowns
warms x 3, 8 x 190, 6 x 200, 5 x 200

Bent Over Barbell Rows
warms x 2, 8 x 245, 8 x 250, DS: 5 x 255 - 7 x 205

One Arm Cable Row
warms x 1, 12 x 90, 12 x 95, 9 x 100

DB Pullovers
warms x 1, 14 x 70, 12 x 75

Seated Calf Raises
warms x 3, 15 x 130, 13 x 140, 10 x 150

SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 6 x 255, 5 x 265, 4 x 275, 4 x 285, 2 x 300

Leg Press
warms x 2, 10 x 630, 8 x 680

Leg Extensions
warms x 1, 12 x 215, 11 x 220, 8 x 230

DB Step Ups
12 x 40, 12 x 45, 10 x 50

Dragon Flags
18, 15, 12, 10

SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs

Routine A - Rotation 3 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40 - 6 x 25, DS: 6 x 40- 6 x 25

Incline DB Delt Press
warms x 1, 10 x 80, 10 x 80, 9 x 80

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 80
---------------------------
Front Plate Raise
12 x 35, 12 x 35, 12 x 35

Hammer Curls
warms x 2, DS:6 x 67.5 - 6 x 32.5, DS:6 x 67.5 - 6 x 32.5,

Close Grip Curl
warms x 2, 8 x 100, DS: 7 x 100 - 6 x 50

One Arm Cable Curl
warms x 1, 12 x 45, 11 x 45

SSC 30 Minutes

Macros: 215g Protein, 45g Fat, 80g carbs

Routine A - Rotation 3 - Hammies, Abs & Cardio

Deads
warms x 4 , 6 x 335, 5 x 350, 3 x 365

Lying Leg Curl
warms x 2 , 8 x 155, 8 x 155, 8 x 160

Wide Leg Press
warms x 1, 12 x 540, 11 x 630

Stiff Deads
warms x 1, 10 x 235, 10 x 245

Rope Crunches
21 x 130, 15 x 140, 11 x 160, 10 x 160

SSC 20 Minutes

Macros: 215g Protein, 45g Fats, 110g Carbs

Routine A - Rotation 3 - Chest, Tris & Cardio

Bench
warms x 3, 6 x 210, 6 x 215, 6 x 220, 5 x 225

Incline DB Press
warms x 1, 9 x 80, 9 x 80, 8 x 80

Slight Incline Fly
12 x 50, 12 x 50, 10 x 50

Uneven Push Ups
10-10-15, 10-10-14

Close Grip Pressdowns
warms x 2, 8 x 235, 8 x 240, 7 x 240

French Press
warms x 1, 12 x 60, 12 x 65
CS 11 x 70 /(close bench) 11 x 70

One Arm Rope Pressdown
12 x 50, 11 x 55

SSC 30 Minutes

Macros: 215g Protein, 45g Fats, 80g Carbs

Routine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 185m 8 x 190, 7 x 200

Bent Over Barbell Rows
warms x 2, 8 x 235, 8 x 245, 6 x 255

One Arm Cable Rows
warms x 1, 12 x 85, 12 x 90, 11 x 95

DB Pullovers
warms x 1, 15 x 70, 12 x 75

Seated Calf Raises
warms x 3, 15 x 120, 14 x 130, 12 x 140

SSC 25 Minutes

Macros: 215g Protein , 110g Carbs, 45g Fat

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, 6 x 245, 4 x 265, 3 x 265, 3 x 275

Leg Press
warms x 2, 10 x 600, 11 x 630

Leg Extensions
warms x 1, 12 x 210, 12 x 215, 8 x 220

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

Hanging Flag with Rev. Crunch
warms x 1, 15, 15, 10

SSC 25 Minutes

Routine A - Rotation 2 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, 6 x 40, 6 x 45, 6 x 45

Incline DB Delt Press
warms x 1, 10 x 80, 9 x 80, 9 x 80

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 80
------------------------------
Front Raises (plate)
12 x 35, 12 x 35, 12 x 35

Hammer Curls
DS-6 x 67.5 - 6 x 32.5, DS-5 x 67.5 - 6 x 32.5

Close Grip Curls
warms x 2, 8 x 100, 8 x 100

One Arm Cable Curl
warms x 1, 10 x 45, 9 x 45

SSC 30 Minutes

Macros: 45g Fats, 80g Carbs, 215g Protein

Routine A - Rotation 2 - Hammies, Abs & Cardio

Deads
warms x 3, 6 x 330, 4 x 345, 4 x 355

Lying Leg Curl
warms x 2, 8 x 165, 8 x 160, 8 x 150

Wide Leg Press
warms x 1, 10 x 540, 10 x 600

Stiff Leg Deads
warms x 1, 10 x 225, 10 x 235

Rope Cable Crunches
25 x 120, 17 x 130, 14 x 140, 11 x 150

SSC 25 Minutes

Macros: 45g Fat / 100g Carbs / 215g Protein

Routine A - Rotation 2 - Chest & Tris

Bench
warms x 3, 7 x 205, 5 x 215, 5 x 220, 4 x 225

Incline DB Press
warms x 1, 8 x 75, 10 x 75, 10 x 80

Slight Incline Fly
12 x 50, 12 x 50, 10 x 55

Uneven Push Ups
10-10-15, 10-10-13

Close Grip Pressdown
warms x 2, 8 x 225, 8 x 230, 8 x 235

French Press
warms x 1, 13 x 60, 12 x 60, 11 x 60

Single Arm Rope Pressdowns
12 x 45, 12 x 50

SSC 30 Minutes

Marcos: 45g Fat, 80g Carbs, 215g Protein

Routine A - Rotation 2 - Back & Calves

Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 185, 7 x 190

Bent Over Bar Rows
warms x 2, 8 x 235, 7 x 240, DS: 6 x 245 - 7 x 185

One Arm Seated Cable Row
warm x 1 , 12 x 80, 12 x 85, 11 x 90

DB Pullovers
warms x 1, 14 x 75, 11 x 75

Seated Calf Raises
warms x 3, 15 x 120, 12 x 130, 10 x 140

SSC 25 Minutes

Marcos: 45g Fat, 100g Carbs, 215g Protein

Routine A - Rotation 2 - Quads & Abs

Squats
warms, 5 x 245, 5 x 255, 4 x 265, 4 x 275

Leg Press
warms, 11 x 600, 10 x 630

Leg Extensions
warms, 10 x 205, 12 x 210, 10 x 215

DB Step Ups
12 x 35, 12 x 35, 12 x 40

Ab Coaster
15 x 20, 14 x 20, 13 x 20, 12 x 20

SSC 20 Minutes

Rountine A - Rotation 1 - Delts & Bis

Side Lateral Raises
warms, DS: 6 x 45 - 6 x 25, DS: 6 x 45 - 6 x 25

Incline DB Delt Press
warm, 10 x 75, 8 x 80, 8 x 80

Superset
Upright Rows
12 x 70, 12 x 70, 12 x 80
--------------------------
Front Plate Raises
12 x 25, 12 x 25, 12 x 35


Hammer Curls
warms, DS: 6 x 65 - 6 x 35, DS: 6 x 65 - 6 x35

Close Grip Curls
warm, 8 x 90, 7 x 100

Single Cable Curl
warm, 12 x 40, 10 x 45

SSC 25 Minutes

Routine A - Rotation 1 - Hammies & Abs

Deads
warms, 7 x 315, 6 x 330, 3 x 345

Lying Leg Curl
warms, 8 x 170, 7 x 165, 8 x 160

Wide Leg Press
warm, 11 x 540, 10 x 600

Stiff Deads
12 x 205, 10 x 225, 9 x 235

Ab Wheel
15, 15, 12, 10

SSC 25 Minutes