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