Routine B - Rotation 2 - Back & Hams

Neutral Grip Pull Downs (To eliminate the pain from tendinitous)
warms x 2
6 x 160
6 x 150
7 x 140

T-Bar Rows
warms x 2
8 x 115
8 x 115
7 x 120
7 x 120

Dumb Bell Deadlifts
warms x 1
8 x 90
8 x 80
7 x 80

Close Grip High Pulley Row
10 x 120
10 x 120
11 x 120

Assisted Glute/Ham Raises
10, 8, 7, 5

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 185
8 x 195
7 x 195
5 x 205

Incline Dumb Bell Press
warms x 2
10 x 70
6 x 75

Flat Bench Flies
warms x 1
10 x 45
10 x 45
8 x 45

Incline Dumb Bell Curl
warms x 2
6 x 40
5 x 40
5 x 40

Cable Curl
warms x 1
10 x 120
11 x 110
9 x 110

Routine B - Rotation 2 - Quads & Calves

5/16/09

Waist and weight measurement- 164lbs 31"waist
How much weight you lost/gained during the week - no change (leave macros, I've been over-eating in the last week and a half or so)
How you are feeling - good
How your strength is progressing - coming back each workout


Hack Squats
warms x 2
8 x 230
8 x 270
7 x 270
5 x 290

Squats
warms x 2
7 x 255
7 x 225

Sissy Squats
20, 20, 15, 12 x 20

Bar Lunge
6 x 95
6 x 85
7 x 85

Single Calf Dumb Bell Raises
20, 20, 19, 15, 15 x 30

Routine B - Rotation 1 - Delts & Tris

Much better - my head needed this.

Side Lateral Raises
warms x 2
9 x 35
8 x 35
7 x 40

Barbell Shrugs
warms x 2
10 x 250
10 x 270
9 x 270

3 Hole Dumb Bell Press
warms x 1
10 x 70
10 x 75
8 x 80

Weighted Dips
15 x 25
12 x 25
10 x 25
7 x 25

Rope Press Downs
warms x 1
10 x 100
11 x 90
10 x 90

Routine B - Rotation 1 - Abs & HIIT

Cable Crunches
warms x 1
15 x 100
11 x 120
10 x 120

High Cable Flexion
warms x 1
12 x 45
12 x 45
10 x 50

Flags with Reverse Crunch
15, 12

Hammer Strength Crunch
warms x 1
20 x 30
19 x 30

HIIT
Bike 7 minutes

Routine B - Rotation 1 - Back & Hams

Waist and weight measurement: 164lbs 31" waist
How much weight you lost/gained during the week: Lost 2 lbs
How you are feeling: Weak, but I was sick last week
How your strength is progressing: Declining

Reverse Grip Pulldowns
warms x 2
8 x 160
6 x 160
5 x 160

T-Bar Rows
warms x 2
8 x 115
7 x 115
7 x 115
6 x 120

DB Deadlifts
warms x 1
10 x 90
10 x 90
8 x 90

Close Grip Low Pulley Row
12 x 100
12 x 120
10 x 140

Assisted Glute Ham Raises
8, 8, 6, 6

Routine B - Rotation 1 - Quads & Calves

I'M BACK!
I needed the rest.

Waist and weight measurement: 166lbs 31.25"w
How much weight you lost/gained during the week: Lost 2 pounds
How you are feeling: I first thought I was getting sick but training went well - must be allergies.
How your strength is progressing: Felt strong today, energy is good.

On Wednesday I was changing up foods on my spreadsheet. I noticed a mistake - for the first 10 days of this plan I was consuming an extra 28 grams of fat than I was supposed to! Whoops!

Hack Squats
warms x 2
8 x 230
8 x 250
8 x 270
5 x 290

Squats
warms x 2
10 x 255
7 x 275

Sissy Squats
20 x 25
20 x 25
14 x 25
12 x 25

Bar Lunge
8 x 95
8 x 95
6 x 95

Single Calf DB Raises
20 x 30
20 x 30
19 x 30
15 x 30
15 x 30