Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
8 x 155
7 x 160

T-Bar Rows
warms x 2
8 x 125
8 x 130
7 x 130
6 x 130

Dumb Bell Deads
warms x 1
10 x 110
10 x 110
9 x 110

Close Grip High Pulley Row - switching to lows next 2 wokouts - mix it up!
12 x 120
12 x 120
12 x 130

Glute Ham Raises (assisted)
8, 7, 7, 6

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 120
8 x 140
8 x 150
7 x 160

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

Flat Bench Flies
warms x 1
12 x 40
11 X 40
12 x 40

Incline Dumb Bell Curls - had to drop weight, seem to be losing some strength here.
warms x 2
5 x 40
6 x 37.5
5 x 37.5

Cable Curls
warms x 1
10 x 100
10 x 110
9 x 120

Routine B - Rotation 2 - Legs

Hack Squats
warms x 2
8 x 200
8 x 200
8 x 220
8 x 230

Squats
warms x 2
10 x 200
9 x 200

Sissy Squats
20 x 25
17 x 25
16 x 25
14 x 25

Bar Lunge - need to drop weight to target 12 reps
10 x 80
11 x 80
9 x 80

Single Calf Dumb Bell Weighted
20 x 25
20 x 30
17 x 30
17 x 30
16 x 30

Routine B - Rotation 1 - Abs & HIIT

warms x 2

Flags with Reverse Crunch
14, 13, 11

Cable Crunch
warms x 1
12 x 110
12 x 110
11 x 110

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

Hammer Strength Crunch
warms x 1
35 x 30
30 x 30

HIIT
Bike 10 minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 32.5
8 x 32.5
8 x 32.5

Barbell Shrugs
warms x 2
10 x 180
10 x 230
10 x 230

Dumb Bell Press (3 hole)
warms x 1
10 x 50 - missed judged this big time
10 x 60
10 x 70

Dips
20, 17, 13, 11

Rope Press Downs
warms x 1
12 x 70
12 x 90
12 x 90

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
8 x 150
7 x 160

T-Bar Rows
warms x 2
8 x 125
8 x 125
8 x 125
7 x 135

Dumb Bell Deads
warms x 1
10 x 90
10 x 110
9 x 110

High Close Grip Pulley Row
12 x 70
12 x 90
12 x 120

Glute Ham Raises (assisted)
7, 6, 6, 5

Routine B - Rotation 1 - Chest & Bis

Not a good day.

Slight Incline Bench
warms x 2
8 x 140
8 x 120
8 x 120
6 x 120

Incline Dumb Bell Press
warms x 2 (second set was a bit to heavy- whoops!)
10 x 70
9 x 70

Flat Flies
warms x 1
12 x 40
12 x 40
11 x 40

Incline Dumb Bell Curl
warms x 2
6 x 40
6 x 35
5 x 35

Cable Curl (different pulley system than usual - less pulleys)
warms x 1
10 x 65
10 x 65
9 x 65