Routine C - Rotation 2 - Delts & Bis

Strength and muscle juice wasn't there. I think I was tired from moving all weekend.

Seated DB Military Press
warms x 3
10 x 80
Drop Set
8 x 80 - 11 x 40

One Arm Cable Lateral Raises
warms x 2
10 x 35
8 x 30

Superset
Seated Bent Over Laterals
warms x 1
12 x 35
12 x 40
----------------------------
Upright Rows
warms x 1
12 x 80
11 x 85

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

High Cable Bicep Curls
warms x 1
10 x 70
10 x 75
8 x 80

One Arm Cable Curl
12 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Back & Hammies

Deads - 5/3/1 - Rot 7 Wk 3
warms x 2
5 x 305
3 x 345
1 x 385
3 x 385

Weighted Pull Ups
10 x 10
7 x 15
6 x 16
6 x 15

Rope Pulldowns
warms x 1
8 x 130
8 x 135
6 x 140

Straight Arm Pulldowns
12 x 55
12 x 60
8 x 65

Stiff Deads
12 x 235
11 x 240
9 x 245

DB Leg Curl
warms x 2
8 x 65
8 x 70

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Press - 5/3/1 - Rt 4 Wk4
warms x 3
5 x 80
5 x 85
5 x 90
16 x 90

Slight Incline DB Press
warms x 2
9 x 100
6 x 100

Bench Partials
warms x 1
10 x 205
10 x 205

Incline Fly
12 x 60
10 x 60

Close Grip Bench
warms x 2
10 x 90
9 x 100
7 x 90

Reverse Grip Pushdowns
warms x 1
12 x 140
12 x 145
12 x 155

One Arm Pressdowns
12 x 65
12 x 75
12 x 80

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Abs & Cardio

Warms x 2

Flags
21, 16

Ab Wheel on Ramp
20, 16

High Cable Flex
warms x 1
16 x 80
15 x 80

Cable Crunch w/Alt Side
20 x 100
17 x 100

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Quads & Calves

Squats - 5/3/1 - R0t 7 Wk 4
warms x 2
5 x 205
5 x 225
5 x 245
11 x 245

Leg Press
warms x 3
10 x 590
10 x 630
10 x 655
6 x 665

Walking DB Lunges
8 x 60
7 x 60
7 x 60

Calf Extensions (leg press)
30 x 150
30 x 150
24 x 150

Steady State Cardio 30 Minutes

Routine C - Rotation1 - Delts & Bis

Seated DB Military Press
warms x 3
8 x 75
8 x 80
9 x 80

One Arm Cable Lateral Raise
warms x 2
10 x 30
8 x 32.5

Supersets
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 35
-----------------------------
Upright Rows
warms x 1
12 x 80
12 x 85

Hammer Curls
warms x 2
6 x 70
6 x 75
5 x 75

High Cable Bicep Curls
warms x 1
10 x 70
10 x 70
8 x 75

One Arm Cable Curls
10 x 45
12 x 30

Steady State Cardio 20 Minutes

Routine C - Rotation1 - Back & Hammies

Deads - 5/3/1 - Rot 7 Wk 2
warms x 2
3 x 285
3 x 325
3 x 365
6 x 365

Weighted Pull Ups
10 x 10
8 x 15
6 x 15
5 x 15

Rope Pulldowns
warms x 1
8 x 140
7 x 130<- dropped weight
6 x 130<- to clean these up a bit

Straight Arm Pulldowns
12 x 60
Drop Set
9 x 65 - 8 x 45

Stiff Deads
12 x 235
11 x 245
7 x 250

Sing. Standing Leg Curl (no bench available for DB Curls)
warms x 1
10 x 70
10 x 75

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Tris

DB Flat Bench - 5/3/1 - Rot.4 Wk3
warms x 3
5 x 100
3 x 110
1 x 125 <- second attempt no good

Slight Incline DB Bench
warms x 2
10 x 100
8 x 100

Bench - Partials
warms x 1
10 x 205
7 x 205

Incline Fly
12 x 60
9 x 65

Close Grip Bench
warms x 2
10 x 155
9 x 155

Reverse Grip Pressdowns
warms x 1
12 x 140
12 x 145
9 x 150

One Arm Pressdown
12 x 60
12 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Quads & Calves

Squats - 5/3/1 - Rot 7 Wk 3
warms x 2
5 x 255
3 x 285
1 x 320
2 x 320

Leg Press
warms x 3
10 x 590
10 x 610
10 x 630
9 x 655

Walking DB Lunges
8 x 60
7 x 62.5
6 x 65

Calf Extensions (leg press)
30 x 140
30 x 150
28 x 150
25 x 150
24 x 150

Steady State Cardio 35 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
26, 18

Hanging Flags w/Reverse Crunch
16, 14

High Cable Flexion
warms x 1
16 x 80
15 x 80

Cable Crunches
37 x 120
32 x 120

Vacuums
1 x 85 seconds
1 x 85 seconds
1 x 85 seconds
1 x 130 seconds

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
6 x 50

High Incline DB Press
warms x 2
Drop Set
10 x 85 - 12 x 45 (some pain drop set'd and moved on)

Cable Upright Rows
warms x 1
10 x 150
10 x 155
8 x 160
8 x 160

Incline DB Curls
warms x 2
5 x 45 (pain)

High Cable Curls <-- no pain at all!
warms x 1
10 x 60
10 x 65
8 x 70

One Arm Preacher
12 x 30
12 x 30

Steady State Cardio 30 Minutes

Rouitine B - Rotation 4 - Back & Hammies

Deads - 5/3/1 - Rot.7 Wk 1
warms x 2
5 x 265
5 x 305
5 x 345
6 x 345 <--disappointing

Reverse Grip Pulldowns
warms x 2
8 x 170
6 x 175
5 x 180

T-Bar Rows
warms x 2
10 x 190
8 x 200

Close Grip Low Pulley Rows
12 x 240
12 x 245
12 x 250

Good Mornings
12 x 140
12 x 145
11 x 155

Assisted Glute/Ham Raises (minimal assistance)
11, 8, 6

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Chest & Tris

DB Bench Press - 5/3/1 - Rot. 4 Wk 2
warms x 2
3 x 90
3 x 105
3 x 120
4 x 120

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

Flat Bench Fly
warms x 1
12 x 55
10 x 55
9 x 55

Uneven Push Ups
10L - 10R - 17
10L - 10R - 12

Weighted Dips
16 x 25
10 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 115
8 x 120

French Press
12 x 80
9 x 85

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rot 7 Wk 2
warms x 2
2 x 235
3 x 270
3 x 305
4 x 305
(my squat sucks!)

Hack Squat
warms x 2
10 x 160
10 x 170

Weighted Roman Squats
20 x 45
20 x 45
18 x 45
14 x 45

Bar Lunge
12 x 135
12 x 125
12 x 125

Donkey Calf Raises (weight belt)
20 x 225
19 x 235
16 x 235

Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 85
10 x 85

Cable Upright Rows
warms x 1
10 x 150
10 x 155
8 x 160
7 x 160

Incline DB Curls
warms x 2
6 x 45
Drop Set
4 x 46 - 5 x 25

Cable Curls
warms x 1
10 x 130
9 x 135
6 x 140

One Arm Preacher Curls
12 x 30
10 x 32.5

Steady State Cardio 40 Minutes

Routine B Rotation 3 - Abs & Cardio

warms x 2

Dragon Flags
25, 18

Ab Wheel on Down Ramp
20, 15

High Cable Flexion
warms x 1
15 x 80
15 x 80

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 175
7 x 180
5 x 185

Deads - 5/3/1 - Rot 6 Wk 4
warms x 2
5 x 240
5 x 260
5 x 280
15 x 280

T-Bar Rows
warms x 2
8 x 180
8 x 190

Close Grip Low Pulley Row
12 x 235
12 x 240
10 x 245

Good Mornings
12 x 135
12 x 140
12 x 145

Assisted Glute/Ham Raises
20, 15, 11

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Chest & Tris

DB Chest Press - 5/3/1 Rot 4 Wk1
warms x 2
5 x 85
5 x 100
5 x 110
6 x 110

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

Flat Fly
warms x 1
12 x 55
12 x 55
12 x 57.5

Uneven Push Ups
10L-10R -20
10L-10R -12

Weighted Dips
16 x 25
12 x 25
10 x 25
10 x 25

Rope Pushdowns
warms x 1
12 x 110
10 x 115

French Press
12 x 80
10 x 80

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1 - Rt 7 Wk 1
warms x 2
5 x 220
5 x 250
5 x 285
4 x 285

Front Squats _ some fat dude was tying up the Hack Squat machine forever.
warms x 2
6 x 185
6 x 185

Roman Chair Squats
20 x 45
20 x 45
17 x 45
15 x 45

Bar Lunges
12 x 135
10 x 135
10 x 145

Donkey Calf Raises (weight belt)
20 x 225
18 x 235
15 x 250
15 x 250
13 x 250

Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drops Set
6 x 45 - 8 x 25

High Incline DB Press
warms x 2
10 x 80
12 x 80

Cable Upright Rows
warms x 2
10 x 145
10 x 150
9 x 155
7 x 160

Incline DB Curls
warms x 2
6 x 40
5 x 45

Rope Curls
warms x 1
10 x 130
10 x 130

One Arm Preacher Curls
12 x 30
11 x 30

Alt DB Curls
8 x 30

Steady State Cardio 40 Minutes

(tendinitis medium discomfort)

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
6 x 175
8 x 175< - changed grip due to pain
6 x 180< - to palms facing with short bar.

Deads - 5/3/1 - Rt6 Wk 3
warms x 2
5 x 300
3 x 335
1 x 375
3 x 375

T-Bar Rows
warms x 2
8 x 180
8 x 190
7 x 200

Close Grip Low Pulley Rows
12 x 235
10 x 240
9 x 240

Good Mornings
12 x 135
12 x 140
11 x 145

Assisted Glute/Ham Raises
20, 15, 11

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Hanging Straight Leg Raises
18, 1 2

Sit Ups
17, 13

High Cable Flexion
warms x 1
15 x 80
15 x 80

Cable Crunches
36 x 120
31 x 120

Steady State Cardio 40 Minutes

Routine B - Rotation 2 - Chest & Tris

DB Bench - 5/3/1 - Rt 3 Wk 1
warms x 2
5 x 75
5 x 80
5 x 90
16 x 90

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

Flat Bench Fly
warms x 1
12 x 50
12 x 55
10 x 57.5

Uneven Push Ups
10 - 20
10 - 14

Weighted Tri Dips
16 x 25
12 x 25
11 x 25
9 x 25

Rope Pushdowns
warms x 1
12 x 105
10 x 110

French Press
12 x 85
8 x 85

Steady State Cardio 25 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 - Rot 6 Wk 4
warms x 2
5 x 200
5 x 215
5 x 230
10 x 230

Hack Squats
warms x 2
10 x 160
8 x 160

Roman Chair Squats
20 x 35
20 x 35
20 x 45
18 x 45

Bar Lunges
12 x 85
12 x 95
10 x 100

Donkey Calf Raises
20 x 225
15 x 250
13 x 250

Steady State Cardio 30 Minutes