STRICT NEGATIVES
Slight Incline DB Press
warms x 3, 7 x 75, 6 x 80, 6 x 80
Bench
warms x 2, 8 x 170, 7 x 175, 6 x 175
Weighted Chest Dips
9 x 30, 7 x 30, 6 x 30
Incline DB Press X Reps
20 x 40, 16 x 40, 15 x 40
SSC 30 Minutes
Tuesday, January 31, 2012
Monday, January 30, 2012
Routine B - Rotation 3 - Quads, Abs & Cardio
What a hell of a start to my day but I got a decent workout in anyway.
Leg Press (negs)
warms x 4, DS:8 x 500-8 x 450, DS:8 x 500-8 x 450
Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225
Leg Extensions (negs)
12 x 150, 11 x 150
Roman Chair Squats (negs)
12, 11
SSC 20 Minutes
Leg Press (negs)
warms x 4, DS:8 x 500-8 x 450, DS:8 x 500-8 x 450
Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225
Leg Extensions (negs)
12 x 150, 11 x 150
Roman Chair Squats (negs)
12, 11
SSC 20 Minutes
Saturday, January 28, 2012
Routine B - Rotation 2 - Arms & Cardio
Strict Negatives
Barbell Curls
warms x 3, DS:6 x 80- 6 x 60, DS:6 x 80-6 x 60
Alt DB Curls
8 x 35, 8 x 30, 8 x 30
Concentrated Curls
12 x 30, 10 x 30, 10 x 25
Weighted Tri Dips
DS:12 x 50-8 x 30, DS:8 x 40-6 x 20, 6 x 30-5 x BW
Rope Pressdowns
12 x 80, 12 x 80, 12 x 80
Reverse Grip Pressdowns
12 x 100, 13 x 100
SSC 30 Minutes
Barbell Curls
warms x 3, DS:6 x 80- 6 x 60, DS:6 x 80-6 x 60
Alt DB Curls
8 x 35, 8 x 30, 8 x 30
Concentrated Curls
12 x 30, 10 x 30, 10 x 25
Weighted Tri Dips
DS:12 x 50-8 x 30, DS:8 x 40-6 x 20, 6 x 30-5 x BW
Rope Pressdowns
12 x 80, 12 x 80, 12 x 80
Reverse Grip Pressdowns
12 x 100, 13 x 100
SSC 30 Minutes
Friday, January 27, 2012
Routine B - Rotation 2 - Delts, Hammies, Abs & Cardio
Strict Negatives
Military Press - Machine
warms x 3, DS:8 x 185-8 x 155, DS:8 x 185-6 x 155
Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 295-8 x 245
Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
--------------------------
Rear Delts - Pec Deck
12 x 80, 12 x 80, 12 x 80
Glute/Ham Raises
10, 9, 7, 7
DB Leg Curl
warms x 2, DS:10 x 50-10 x 30, DS:9 x 50-9 x 30
Ab Wheel
12, 10, 11
SSC 20 Minutes
Military Press - Machine
warms x 3, DS:8 x 185-8 x 155, DS:8 x 185-6 x 155
Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 295-8 x 245
Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
--------------------------
Rear Delts - Pec Deck
12 x 80, 12 x 80, 12 x 80
Glute/Ham Raises
10, 9, 7, 7
DB Leg Curl
warms x 2, DS:10 x 50-10 x 30, DS:9 x 50-9 x 30
Ab Wheel
12, 10, 11
SSC 20 Minutes
Thursday, January 26, 2012
Routine B - Rotation 2 - Back, Calves & Cardio
Lat Pulldowns - Wide Grip (negs)
warms x 3, 8 x 160, 6 x 170, 6 x 175
DB Bent Over Rows (negs)
warms x 2, DS:8 x 80-8 x 60, DS:8 x 80-8 x 60
Close Grip Seated Row (negs)
12 x 140, 12 x 140, 10 x 150
Bent Over Barbell Rows (negs)
15 x 135, 13 x 135, 12 x 135
Donkey Calf Raises (negs)
warms x 2, 15 x 15, 14 x 15
SSC 30 Minutes
warms x 3, 8 x 160, 6 x 170, 6 x 175
DB Bent Over Rows (negs)
warms x 2, DS:8 x 80-8 x 60, DS:8 x 80-8 x 60
Close Grip Seated Row (negs)
12 x 140, 12 x 140, 10 x 150
Bent Over Barbell Rows (negs)
15 x 135, 13 x 135, 12 x 135
Donkey Calf Raises (negs)
warms x 2, 15 x 15, 14 x 15
SSC 30 Minutes
Tuesday, January 24, 2012
Routine B - Rotation 2 - Chest & Cardio
Strict Negatives
Slight Incline DB Press
warms x 3, 9 x 70, 7 x 75, 6 x 75
Bench
warms x 2, 8 x 155, 7 x 165, 8 x 170
Chest Dips
9, 8, 8
Incline DB High Reps
17 x 40, 16 x 40, 14 x 40
SSC 30 Minutes
Slight Incline DB Press
warms x 3, 9 x 70, 7 x 75, 6 x 75
Bench
warms x 2, 8 x 155, 7 x 165, 8 x 170
Chest Dips
9, 8, 8
Incline DB High Reps
17 x 40, 16 x 40, 14 x 40
SSC 30 Minutes
Monday, January 23, 2012
Routine B - Rotation 2 - Quads, Abs & Cardio
Leg Press (negs)
warms x 4, DS:8 x 450-8 x 360, DS:8 x 450-8 x 360
Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225, 6 x 225
Leg Extensions (negs)
12 x 150, 11 x 150, 10 x 150
Roman Chair Squats (negs)
12, 11, 10
Hanging Flag w/Reverse Crunches (negs)
warms x1, 15, 15, 13
SSC 20 Minutes
warms x 4, DS:8 x 450-8 x 360, DS:8 x 450-8 x 360
Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225, 6 x 225
Leg Extensions (negs)
12 x 150, 11 x 150, 10 x 150
Roman Chair Squats (negs)
12, 11, 10
Hanging Flag w/Reverse Crunches (negs)
warms x1, 15, 15, 13
SSC 20 Minutes
Friday, January 20, 2012
Routine B - Rotation 1 - Delts, Hammie Abs, & Cardio
Strict Negatives
Military Machine Press
warms x 3, DS,8 x 170-8 x 140, DS: 8 x 170-8 x 140
Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 275-8 x 225
Superset
Front Raises
12 x 40, 12 x 40, 12 x 40
-------------------------
Rear Delts Machine
12 x 80, 12 x 80, 12 x 80
Glute/Ham Raises
9, 8, 7, 6
DB Leg Curls
warms x 2, DS:12 x 50-12 x 30, DS:11 x 50-11 x 30
Cable Crunches
26 x 120, 15 x 140, 12 x 140
SSC 20 Minutes
Military Machine Press
warms x 3, DS,8 x 170-8 x 140, DS: 8 x 170-8 x 140
Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 275-8 x 225
Superset
Front Raises
12 x 40, 12 x 40, 12 x 40
-------------------------
Rear Delts Machine
12 x 80, 12 x 80, 12 x 80
Glute/Ham Raises
9, 8, 7, 6
DB Leg Curls
warms x 2, DS:12 x 50-12 x 30, DS:11 x 50-11 x 30
Cable Crunches
26 x 120, 15 x 140, 12 x 140
SSC 20 Minutes
Thursday, January 19, 2012
Routine B - Rotation 1 - Back, Calves & Cardio
Strict Negatives (3count)
Wide Lat Pulldowns
warms x 3, 7 x 160, 6 x 70, 5 x 170
DB Bent Over Rows
warms x 2, DS:8 x 80-7 x 60, DS:7 x 80-6 x 60
Close Grip Seated Row
10 x 140, 12 x 120, 11 x 120
Bent Over Bar Rows
13 x 135, 12 x 135, 11 x 135
Donkey Calf Raises
warms x 3, 13 x 15, 13 x 15
SSC 30 Minutes
Wide Lat Pulldowns
warms x 3, 7 x 160, 6 x 70, 5 x 170
DB Bent Over Rows
warms x 2, DS:8 x 80-7 x 60, DS:7 x 80-6 x 60
Close Grip Seated Row
10 x 140, 12 x 120, 11 x 120
Bent Over Bar Rows
13 x 135, 12 x 135, 11 x 135
Donkey Calf Raises
warms x 3, 13 x 15, 13 x 15
SSC 30 Minutes
Tuesday, January 17, 2012
Routine B - Rotation 1 - Chest & Cardio
All Performed with Strict Negatives.
Slight Incline DB Press
arms x 3, 10 x 60, 10 x 60, 10 x 65
Bench
warms x 2, 8 x 185, 6 x 175
Chest Dips
8, 8
Incline DB Press for Reps
15 x 40, 16 x 40
SSC 30 Minutes
Slight Incline DB Press
arms x 3, 10 x 60, 10 x 60, 10 x 65
Bench
warms x 2, 8 x 185, 6 x 175
Chest Dips
8, 8
Incline DB Press for Reps
15 x 40, 16 x 40
SSC 30 Minutes
Monday, January 16, 2012
Routine B - Rotation 1 - Quads & Cardio
Leg Press
warms x 4, DS: 8 x 410-8 x 360,DS: 8 x 410-8 x 360
Squats
warms x 2, 6 x 225, 6 x 205
Leg Extensions
12 x 150, 12 x 150, 12 x 150
Roman Chair Squats
12, 10
SSC 20 Minutes
warms x 4, DS: 8 x 410-8 x 360,DS: 8 x 410-8 x 360
Squats
warms x 2, 6 x 225, 6 x 205
Leg Extensions
12 x 150, 12 x 150, 12 x 150
Roman Chair Squats
12, 10
SSC 20 Minutes
Saturday, January 14, 2012
Routine A - Rotation 4 - Arms & Cardio
Hammer Curls
warms x 2, 3 x 6 x 60
Close Grip Curl
warms x 2, 2 x 8 x 80
Tri Press Short
warms x 2, 3 x 8 x 245
Lying Bar Ext
warms x 1, 3 x 12 x 60
One Arm Rope Press
2 x 12 x 50
SSC 30 Minutes
warms x 2, 3 x 6 x 60
Close Grip Curl
warms x 2, 2 x 8 x 80
Tri Press Short
warms x 2, 3 x 8 x 245
Lying Bar Ext
warms x 1, 3 x 12 x 60
One Arm Rope Press
2 x 12 x 50
SSC 30 Minutes
Friday, January 13, 2012
Routine A - Rotation 4 - Delts, Hammies & Abs & Cardio
Side Lateral Raises
warms x 3, 6 x 35, 7 x 35, 7 x 35
Incline DB Delt Press
warms x 1, 8 x 70, 6 x 70
Upright Rows
warms x 1, 12 x 70, 12 x 70, 12 x 70
Front Raises - Plate
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, 12 x 100, 10 x 100
Lying leg Curl
warms x 2, 10 x 190, 8 x 190
Ab Wheel
12, 11, 10
SSC 20 Minutes
warms x 3, 6 x 35, 7 x 35, 7 x 35
Incline DB Delt Press
warms x 1, 8 x 70, 6 x 70
Upright Rows
warms x 1, 12 x 70, 12 x 70, 12 x 70
Front Raises - Plate
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, 12 x 100, 10 x 100
Lying leg Curl
warms x 2, 10 x 190, 8 x 190
Ab Wheel
12, 11, 10
SSC 20 Minutes
Thursday, January 12, 2012
Routine A - Rotation 4 - Back, Calves, & Cardio
Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 175, 7 x 180
Bent Over Row
warms x 2, DS: 8 x 155 - 8 x 135, DS: 8 x 175-8 x 155, DS: 8 x 175 - 8 x 155
One Arm Cable Row
12 x 70, 12 x 80, 12 x 90
Deads
11 x 225, 12 x 225, 15 x 135
Seated Calf
warms x 2, 10 x 140, 10 x 140
SSC 30 Minutes
warms x 3, 8 x 170, 8 x 175, 7 x 180
Bent Over Row
warms x 2, DS: 8 x 155 - 8 x 135, DS: 8 x 175-8 x 155, DS: 8 x 175 - 8 x 155
One Arm Cable Row
12 x 70, 12 x 80, 12 x 90
Deads
11 x 225, 12 x 225, 15 x 135
Seated Calf
warms x 2, 10 x 140, 10 x 140
SSC 30 Minutes
Tuesday, January 10, 2012
Routine A - Rotation 4 - Chest & Cardio
Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 4 x 270
Machine Incline Press
warms x 1, 8 x 170, 8 x 210, 8 x 240
Slight Incline Fly
12 x 50, 12 x 55, 11 x 55
Uneven Push Ups
10-10-15, 10-10-11, 10-10-9
SSC 30 Minutes
warms x 3, 6 x 240, 6 x 250, 6 x 260, 4 x 270
Machine Incline Press
warms x 1, 8 x 170, 8 x 210, 8 x 240
Slight Incline Fly
12 x 50, 12 x 55, 11 x 55
Uneven Push Ups
10-10-15, 10-10-11, 10-10-9
SSC 30 Minutes
Monday, January 9, 2012
Routine A - Rotation 4 - Quads, Abs & Cardio
Squats
warms x 3, DS:5 x 245-5 x 185, DS:4 x 255-5 x 195, DS:5 x 225-5 x 185
Leg Press
warms x 1, 10 x 360, 10 x 410, 10 x 450
Leg Extensions
warms x 1, 12 x 150, 12 x 150, 12 x 150
DB Step Ups
12 x 20, 12 x 20, 12 x 20
SSC 20 Minutes
warms x 3, DS:5 x 245-5 x 185, DS:4 x 255-5 x 195, DS:5 x 225-5 x 185
Leg Press
warms x 1, 10 x 360, 10 x 410, 10 x 450
Leg Extensions
warms x 1, 12 x 150, 12 x 150, 12 x 150
DB Step Ups
12 x 20, 12 x 20, 12 x 20
SSC 20 Minutes
Saturday, January 7, 2012
Routine A - Rotation 3 - Arms & Cardio
Hammer Curls
warms x 2, 6 x 60, 6 x 65, DS: 5 x 70-5 x 50
Close Grip Curl
warms x 2, 8 x 80, 8 x 80
One ARm Cable Curl
12 x 40, 12 x 35, 12 x 30
Tri Pressdown (short)
warms x 2, 8 x 235, 8 x 245, 8 x 245
Lying Bar Extensions
warms x 1, 12 x 60, 12 x 60, 12 x 60
One Arm Rope Pressdown
12 x 50, 12 x 50
SSc 30 Minutes
warms x 2, 6 x 60, 6 x 65, DS: 5 x 70-5 x 50
Close Grip Curl
warms x 2, 8 x 80, 8 x 80
One ARm Cable Curl
12 x 40, 12 x 35, 12 x 30
Tri Pressdown (short)
warms x 2, 8 x 235, 8 x 245, 8 x 245
Lying Bar Extensions
warms x 1, 12 x 60, 12 x 60, 12 x 60
One Arm Rope Pressdown
12 x 50, 12 x 50
SSc 30 Minutes
Friday, January 6, 2012
Routine A - Rotation 3 - Delts, Hammies, Abs & Cardio
Side Lateral Raises
warms x 3, 6 x 35, 7 x 35, 7 x 35
Incline DB Delt Press
warms x 1, 12 x 65, 12 x 65, 9 x 75
Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80
Front Plate Raises
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, 15 x 100, 12 x 100, 11 x 100
Lying Leg Curls
warms x 2, 10 x 190, 9 x 190
Machine Crunches
15 x 12, 13 x 12, 13 x 12, 12 x 12
SSC 20 Minutes
warms x 3, 6 x 35, 7 x 35, 7 x 35
Incline DB Delt Press
warms x 1, 12 x 65, 12 x 65, 9 x 75
Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80
Front Plate Raises
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, 15 x 100, 12 x 100, 11 x 100
Lying Leg Curls
warms x 2, 10 x 190, 9 x 190
Machine Crunches
15 x 12, 13 x 12, 13 x 12, 12 x 12
SSC 20 Minutes
Thursday, January 5, 2012
Routine A - Rotation 3 - Back, Calves and Cardio
Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 170, 6 x 180
Bent Over Bar Rows
warms x 2, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135
One Arm Seated Cable Row
12 x 60, 12 x 70, 12 x 80
Deads for Reps
12 x 225, 10 x 225
Seated Calf Raises
warms x 3, 13 x 120, 13 x 120, 11 x 120
SSC 30 Minutes
warms x 3, 8 x 170, 8 x 170, 6 x 180
Bent Over Bar Rows
warms x 2, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135
One Arm Seated Cable Row
12 x 60, 12 x 70, 12 x 80
Deads for Reps
12 x 225, 10 x 225
Seated Calf Raises
warms x 3, 13 x 120, 13 x 120, 11 x 120
SSC 30 Minutes
Tuesday, January 3, 2012
Routine A - Rotation 3 - Chest & Cardio
Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 5 x 270
Machine Incline Press
warms x 1, 8 x 165, 8 x 170, 8 x 210
Slight Incline DB Fly
15 x 35, 12 x 50, 12 x 55
Uneven Push Ups
10-10-15, 10-10-9, 10-10-7
SSC 30 Minutes
warms x 3, 6 x 240, 6 x 250, 6 x 260, 5 x 270
Machine Incline Press
warms x 1, 8 x 165, 8 x 170, 8 x 210
Slight Incline DB Fly
15 x 35, 12 x 50, 12 x 55
Uneven Push Ups
10-10-15, 10-10-9, 10-10-7
SSC 30 Minutes
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