Hams/Back: 8/1/11 - Routine B

Had a very good back workout today!


Deadlifts (5/3/1 week)
110 x 5
125 x 3
140 x 3

Lat Pulldown (palms up)
27.5 x 8
35 x 8, 8, 8

T-bar Row
25 x 8
30 x 8, 8, 8

Dual pulley Row
27.5 x 12, 12, 12

Wide-grip high row
45 x 12, 12, 12

Barbell "Good Mornings"
45 x 12, 12, 12

Leg Curls (single leg)
35 x 12, 12, 12 (each leg)

Cardio: 20 min on bike

Supplements:
Multivitamin
Fish Oil
Champion Nutrition MetMax
BCAAs

Chest/Tris: 7/26/11- Routine B

Bench Press (3 rep week)
50 x 3
55 x 3
65 x 3

Slight Incline Dumbbell Press
20's x 15
22.5's x 12, 12, 12

Cable Crossover
25 x 12, 12
30 x 10

Tricep Dips (w/ 40lb assist)
10, 10, 10, 10

Rope Pressdown
25 x 12, 12

Lying Barbell Extension
30 x 12, 12

Bike: 15 min

Quads/Bis: 7/25/11 - Routine B

These posts are a little delayed as I've been slacking on my workouts these last 2 weeks of July...starting Aug 1st I'm kicking it up a notch. Move to Cali has been postponed until Sept!

Squat (3 rep week)
105 x 3
120 x 3
135 x 3

Hack Squat w/ barbell
65 x 10, 10

Barbell step lunge
60 x 10, 10, 10 (each leg)

Machine Leg Press
90 x 15, 15

Incline Dumbbell Curl
15's x 6, 6, 6

Cable Curl
10 x 10, 10, 10

Concentration Curl
10's x 15, 15

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax

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

Hams/Back: Routine B - 7/19/11

Deadlift (3 rep week)
100 x 3
115 x 3
130 x 3

Lat pulldown wide-grip
32.5 x 10
40 x 8, 8, 8

T-bar Row
25 x 8
30 x 8, 8, 8

Bent over dumbbell row (both arms together)
15's x 15, 15, 15

Seated Row (high-pull, wide-grip)
40 x 12, 12, 12

Lying leg curl
70 x 10, 10, 10

Single leg curl
30 x 15, 15, 15 (each leg)

Supplements:
Multivitamin
Optimum Nutrition BCAAs
Optimum Nutrition whey powder
All-Out

Chest/Tri's: Routine B - 7/16/11

Bench Press (5 rep week of 5/3/1)
45 x 5
55 x 5
65 x 5

Incline Db Press
20's x 15, 15, 15

Cable Crossover
10 (each arm) x 15, 15, 15

Tricep Dips
10, 10, 10, 10 (w/ 40lbs weight assist)

Rope Pressdown
20 x 15, 15

Lying Barbell Extension
20 x 15, 15

Cardio
20 min on stationary bike

Supplements:
Multivitamin
Fish Oil
BCAAs
Met Max

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

Quads: Routine B - 7/14/11

Sore today, but still pushed through a successful quad workout!

Squat (5 rep week of 5/3/1)
100 x 5
115 x 5
130 x 5

Hack Squat w/ barbell
45 x 10
55 x 8
60 x 8

Barbell Step Lunge
60 x 10, 10, 10 (each leg)

Leg Press
70 x 15, 15, 15

Seated Calf Raises
20 x 15, 15, 20

Supplements:
Multivitamin
Fish Oil
BCAAs
Met Max

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

Shoulders/Bi's: Routine 1 - 7/13/11

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

Seated Side Lateral
8's x 15
10's x 12, 12

Front Db raise (w/ both arms done together)
8's x 15, 10's x 12
8's x 15, 10's x 12

Rear delt raise (single arm, on bench)
7.5's x 12, 12, 12

Barbell curl
30 x 10 (warm up)
40 x 6, 6, 6

Rope curl
25 x 10, 10

Concentration curls
10's x 12, 12

Shrugs (on Smith machine)
50 x 15, 15

Cardio
20 min on stationary bike

Supplements:
Multivitamin
Fish Oil
BCAA's
Met Max

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