Routine A - Rotation 1 - Quads & Calves (9-6-09)

Leg Extensions
warms x 2
10 x 315
8 x 320

Front Squats (86 smith machine)
warms x 2
5 x 184
8 x 165
7 x 165
6 x 165

Sumo Squats (86 smith machine)
warms x 1
10 x 185
10 x 195
10 x 205

Step Ups
12 x 45
10 x 45
10 x 45

Single Seated Calf Raises
20 x 45
20 x 45
17 x 50
16 x 50
13 x 55

SSC Walk 20 Minutes

Routine C - Rotation 4 - Delts & Tris

Seated Db Press
warms x 2
8 x 65
8 x 65
Drop Set
8 x 65 - 10 x 30

Side Lateral Raises (lots of pain with upright rows)
warms x 2
8 x 30
10 x 25
10 x 25

Rev Pec Deck
warms x 1
12 x 80
12 x 90
11 x90

Tricep Bar Extensions - Cable
warms x 2
10 x 80
11 x 90
10 x 90

Cable Kickbacks
warms x 1
10 x 35
10 x 30
10 x 30

SSC Walk 15 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Pull Ups
13 x 10
11 x 10
9 x 10
7 x 10

Bent Over Barbell Rows (dropped the weight to clean up form a bit)
warms x 2
8 x 205
7 x 215
8 x 215

Rope Pull Downs
warms x 1
12 x 105
9 x 110
8 x 110


Stiff Deads
warms x 2
8 x 255
8 x 275
6 x 285

DB Leg Curls
warms x 2
12 x 55
9 x 60

SSC Walk 15 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Flags
19, 11

Cable Crunches
warms x 1
15 x 120
13 x 120
11 x 120

High Cable Flexion
warms x 1
12 x 40
11 x 50
10 x 50

Hammer Strength Crunch
warms x 1
30 x 30
25 x 30

Sprints
Bike 10 Minutes

Routine C - Rotation 4 - Chest & Bis

DB Bench Press
warms x 2
8 x 85
8 x 90
8 x 90
5 x 95

Slight Incline DB Press
warms x 2
10 x 80
Drop Set
6 x 85 - 7 x 55

Incline Flies
warms x 1
12 x 40
12 x 45
9 x 50

Hammer Curls
warms x 2
6 x 60
6 x 65
Drop Set
5 x 70 - 5 x 45

Close Grip Curl (cable)
warms x 1
10 x 100
10 x 110
9 x 120

SSC 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 310
8 x 315

Squats
Warms x 2
8 x 265
8 x 275
6 x 285
6 x 285

Leg Press
warms x 1
10 x 560
10 x 590
7 x 620

Walking DB Lunges
10 x 45's
10 x 45's
10 x 45's

Donkey Raises High Reps
30 x 180
30 x 200
25 x 200
21 x 200
20 x 200

SSC 15 Minutes

Routine C - Rotation 3 - Delts & Tris

Seated DB Press - shoulder is still screwed up. Having trouble stabilizing the weight. I should have just jumped on a machine
warms x 2
8 x 70
Drop Set
8 x 60 - 10 x 35

Up Right Rows
warms x 2
10 x 100
8 x 100
6 x 100

Bent Over Lateral Raise
warms x 1
12 x 30
11 x 30
9 x 30

Tri Extensions
warms x 2
10 x 80
8 x 85
7 x 85

DB Kickbacks
warms x 1
12 x 35
10 x 35
8 x 35

SSC
10 minutes