Routine C - Rotation 2 - Quads, Abs, Cardio

Squats - 5/3/1 - Rt2/Wk1
warms x 3, 5 x 190,5 x 220, 5 x 250, 10 x 250

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 55

Front Squats
12 x 135, 10 x 135, 10 x 135

Flags w/Reverse Crunch
warms x 1, 15, 14, 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Delts, Bis & Cardio

Bad One

Machine Military Press
warms x 3, 6 x 200, 6 x 215, 6 x 215

Single Side Lateral w/ Cable
warms x 1, 10 x 35, 10 x 30, 10 x 30

Superset
Bent Over Lateral Raises
12 x 25, 12 x 25, 2 x 20
--------------------------
DB Shrugs
12 x 95, 12 x 90, 12 x 85

Incline DB Curls
warms x 2, 6 x 30, 6 x 30, 6 x 25

Cable Curls
warms x 2, 10 x 120, 10 x 120

One Arm Preacher Curls
warms x 1, 12 x 25, 12 x 25

Routine C - Rotation 1 - Hammies, Abs, Cardio

Deads - 5/3/1 - Rt2/Wk1
warms x 4, 5 x 240, 5 x 280, 5 x 315, 10 x 315

DB Leg Curl
warms x 2, 8 x 50, 9 x 55, 9 x 60

Reverse Lunge
warms x 1, 4 x 95, 4 x 115

Stiff DB Deads
warms x 1, 10 x 90, 11 x 100

Rope Crunches
20 x 130, 15 x 150, 14 x 150, 13 x 150

SSC 20 Minutes

Routine C - Rotation 1 - Chest, Tris & Cardio

Shoulder started acting up

Bench - 5/3/1 Rt 2/Wk1
warms x 3, 5 x 155, 5 x 175, 5 x 195, 14 x 195

Weighted Chest Dips
8 x 50, 8 x 50, 7 x 50

Incline BD Press
12 x 70, 15 x 60, 14 x 60

DB Bench x Reps
14 x 65, 17 x 55

Tri Pressdowns
warms x 2, 8 x 200, 8 x 200

Double DB Kickbacks
12 x 20, 12 x 25, 12 x 30

Single Arm Pressdowns
12 x 60, 10 x 70

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
12, 11, 8 x 10, 6 x 10, 6 x 10

T-Bar Rows
warms x 2, 8 x 160, 7 x 170, 6 x 170

Seated Cable Rows - Wide Bar
warms x 1. 8 x 160, 8 x 170,7 x 180

Close Grip Pulldowns
warms x 1, 15 x 120, 14 x 120

Standing Calf Raises
warms x 3, 12 x 450, 12 x 450, 11 x 450

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk4
warms x 3, 5 x 175, 5 x 185, 5 x 200, 15 x 200

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 50, 8 x 55, 8 x 55

Front Squats
12 x 120, 12 x 120, 10 x 135

Machine Reverse Crunches
warms x 1, 15 x 20, 13 x 30, 15 x 30

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Delts, Bis & Cardio

Seated DB Press
warms x 3, DS: 12 x 75 - 12 x 55, DS: 8 x 75 - 7 x 55

Barbell Shrugs
warms x 2, 8 x 315, 8 x 315, 8 x 335

Superset
Bar Front Raises
12 x 65, 12 x 65, 12 x 65
----------------------------
Bent Over Later Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 100 - 6 x 70, DS: 6 x 100 - 6 x 70

Alt DB Curls
warms x 1, 8 x 45, DS: 8 x 45 - 8 x 25


Ran long had an appointment to get to.