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