Routine B - Rotation 4 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
6 x 50

High Incline DB Press
warms x 2
Drop Set
10 x 85 - 12 x 45 (some pain drop set'd and moved on)

Cable Upright Rows
warms x 1
10 x 150
10 x 155
8 x 160
8 x 160

Incline DB Curls
warms x 2
5 x 45 (pain)

High Cable Curls <-- no pain at all!
warms x 1
10 x 60
10 x 65
8 x 70

One Arm Preacher
12 x 30
12 x 30

Steady State Cardio 30 Minutes

Rouitine B - Rotation 4 - Back & Hammies

Deads - 5/3/1 - Rot.7 Wk 1
warms x 2
5 x 265
5 x 305
5 x 345
6 x 345 <--disappointing

Reverse Grip Pulldowns
warms x 2
8 x 170
6 x 175
5 x 180

T-Bar Rows
warms x 2
10 x 190
8 x 200

Close Grip Low Pulley Rows
12 x 240
12 x 245
12 x 250

Good Mornings
12 x 140
12 x 145
11 x 155

Assisted Glute/Ham Raises (minimal assistance)
11, 8, 6

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Chest & Tris

DB Bench Press - 5/3/1 - Rot. 4 Wk 2
warms x 2
3 x 90
3 x 105
3 x 120
4 x 120

Incline DB Press
warms x 2
10 x 90
9 x 95

Flat Bench Fly
warms x 1
12 x 55
10 x 55
9 x 55

Uneven Push Ups
10L - 10R - 17
10L - 10R - 12

Weighted Dips
16 x 25
10 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 115
8 x 120

French Press
12 x 80
9 x 85

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rot 7 Wk 2
warms x 2
2 x 235
3 x 270
3 x 305
4 x 305
(my squat sucks!)

Hack Squat
warms x 2
10 x 160
10 x 170

Weighted Roman Squats
20 x 45
20 x 45
18 x 45
14 x 45

Bar Lunge
12 x 135
12 x 125
12 x 125

Donkey Calf Raises (weight belt)
20 x 225
19 x 235
16 x 235

Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 85
10 x 85

Cable Upright Rows
warms x 1
10 x 150
10 x 155
8 x 160
7 x 160

Incline DB Curls
warms x 2
6 x 45
Drop Set
4 x 46 - 5 x 25

Cable Curls
warms x 1
10 x 130
9 x 135
6 x 140

One Arm Preacher Curls
12 x 30
10 x 32.5

Steady State Cardio 40 Minutes

Routine B Rotation 3 - Abs & Cardio

warms x 2

Dragon Flags
25, 18

Ab Wheel on Down Ramp
20, 15

High Cable Flexion
warms x 1
15 x 80
15 x 80

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 175
7 x 180
5 x 185

Deads - 5/3/1 - Rot 6 Wk 4
warms x 2
5 x 240
5 x 260
5 x 280
15 x 280

T-Bar Rows
warms x 2
8 x 180
8 x 190

Close Grip Low Pulley Row
12 x 235
12 x 240
10 x 245

Good Mornings
12 x 135
12 x 140
12 x 145

Assisted Glute/Ham Raises
20, 15, 11

Steady State Cardio 20 Minutes