Chest/Tri's: Routine C - 8/19/11

Today felt good. Next week my goal is to bench the 30's for 3 sets of 8. I've noticed an overall marked increase in strength this past week!

Bench Press (5 rep week)
50 x 5
60 x 5
65 x 5

Flat dumbbell press
20's x 12 (w/u)
25's x 8, 8, 8

Inclined dumbbell press
20's x 15, 15
22.5's x 15

Super-Sets:
Close-grip barbell bench press
30 x 10, 10
Reverse pulldown
25 x 10, 10

One-arm rope pressdown
5 x 12, 12, 12

Cardio:
20 min low to moderate intensity on bike

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax
Optimum Nutrition Whey Protein

Macros:
Protein - 140g
Carbs - 160g
Fat - 35g

Quads: Routine C - 8/18/11

Started Routine "C" today!

Squat (5 rep week)
105 x 5
120 x 5
135 x 5

Leg Press
90 x 10 (w/u)
110 x 10, 10, 10

Leg Extension
75 x 10, 10, 10

Walking dumbbell lunge
25's x 10, 10 (each leg)

Seated calf raises
25 x 15, 15

Shoulders/Bi's: Routine B - 8/16/11

Barbell Military Press (5 rep week)
45 x 5, 5, 5

Super-Sets:
Seated side lateral raises
5's x 12 (w/u)
8's x 8, 8
Standing dumbbell press
20's x 8, 8


Floor Raises
8's x 10, 10, 10


Super-Sets:
Barbell curl
30 x 10 (w/u)
40 x 8, 8
Incline dumbbell curl
15's x 8, 8


One-arm cable curl
10 x 12, 12

One-arm preacher curl
10's x 12, 12