Rotation A - Rotation 4 - Chest & Bis

What a disaster!
I was well rested, been eating all my food and have been drinking water-even more with the heat.
My energy is high and I was ready to go!
I had no strength.
Hoping it was just a freakish thing, will see tomorrow.

Incline Dumb Bell Press
warms x 2
8 x 85
6 x 85
7 x 80
5 x 80 (80 is what I was using for my second set of warms. This was a chore)

Bench Press
warms x 2
6 x 175
7 x 165 (165 is what I was using for my second set of warms)

Weighted and Non Weighted Chest Dips
9 x 10
10, 8, 8

Barbell Curls
warms x 2
6 x 80
6 x 90
5 x 90

Rope Curls
warms x 1
7 x 130
9 x 110
9 x 110

Routine A - Rotation 4 - Chest & Bis

Routine A - Rotation 4 - Quads & Calves

Waist and weight measurement: 168lbs, 31.5" waist
How much weight you lost/gained during the week: lost 3 pounds
How you are feeling: Strong but hungry
How your strength is progressing: Steady, most exercises I'm making gains.


Leg Extensions
warms x 2
10 x 305
10 x 310

Front Squats
warms x 2
8 x 215
8 x 215
6 x 225
5 x 225

Sumo Squats
warms x 1
10 x 225
10 x 245
7 x 255

Dumb Bell Step Ups
12 x 40
11 x 40
10 x 45

Seated Single Calf Raises
20 x 35
20 x 40
17 x 45
16 x 45
15 x 50

Routine A - Rotation 3 - Delts & Tris

I ran late so I skipped tris.
I'm not going to sweat it.

Seated Military Press
warms x 2
8 x 175
8 x 175
5 x 180
5 x 185

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
8 x 30

Barbell Front Raises
warms x 1
10 x 70
9 x 70
8 x 70

Routine A - Rotation 3 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 160
8 x 165
6 x 170

Deadlifts
warms x 2
8 x 275
8 x 285
7 x 285
5 x 285

Dumb Bell Bench Rows
warms x 1
10 x 60
10 x 70
7 x 75

Straight Arm Pull Downs
12 x 50
10 x 55
8 x 55

Lying Leg Curl
warms x 2
10 x 185
10 x 190
7 x 195

Routine A - Rotation 3 - Abs & HIIT

warms x 2

Sit Ups
25, 15, 10

Ab Wheel on Ramp
15, 11

High Cable Flexion
warms x 1
15 x 50
11 x 60

Hammer Strength Crunches
warms x 1
37 x 30
25 x 30

HIIT
Bike 10 minutes

Routine A - Rotation 3 - Chest & Bis

I'm bored with this combo - one more rotation!

Incline Dumb Bell Press
warms x 2
8 x 90
8 x 95
6 x 95
7 x 95

Bench Press
warms x 2
10 x 175
7 x 185

Weighted Chest Dips
13 x 10
12 x 10
9 x 10
10 x 10

Barbell Curls
warms x 2
6 x 100 x 3

Rope Curl
warms x 1
10 x 130
10 x 130
9 x 140