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)
Tuesday, May 31, 2011
Monday, May 30, 2011
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
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
Saturday, May 28, 2011
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
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
Friday, May 27, 2011
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
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
Thursday, May 26, 2011
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
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
Tuesday, May 24, 2011
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
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
Monday, May 23, 2011
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
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
Sunday, May 22, 2011
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
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
Friday, May 20, 2011
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
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
Thursday, May 19, 2011
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
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
Wednesday, May 18, 2011
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
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
Tuesday, May 17, 2011
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
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
Monday, May 16, 2011
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
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
Saturday, May 14, 2011
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
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
Friday, May 13, 2011
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
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
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
Wednesday, May 11, 2011
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
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
Tuesday, May 10, 2011
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
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
Monday, May 9, 2011
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
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
Saturday, May 7, 2011
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
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
Friday, May 6, 2011
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
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
Thursday, May 5, 2011
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
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
Wednesday, May 4, 2011
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
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
Tuesday, May 3, 2011
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
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
Monday, May 2, 2011
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
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
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