Back/Hams: Routine A - 12/12/11

Deadlift (3 rep of 5-3-1 routine)
105 x 3
120 x 3
135 x 7


Lat Pulldown Wide Grip
2 warm-ups
50 x 10, 10, 10


Dumbbell Bench Row
20's x 10, 10, 10



Seated Close Grip Row
50 x 12, 12, 12



Barbell Stiff-leg Deadlift
50 x 10
60 x 10, 10



Seated Leg Curl
1 warm-up
60 x 10, 10, 10



Cardio: 1/2 hour on eliptical @ level 10


Supplements:
Multi-V
Fish Oil
Hydro Whey
BCAA's


Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Shoulders/Bis: Routine A - 11/28

I'm Finally back to logging my training online! After adjusting to the cross-country move that resulted in a bit of a break from timed meals and a steady training schedule, I am back in full swing, ready to make 2012 an amazing competition year!

Military Press w/ barbell
45 x 5, 5, 8

Seated Side Lateral
10's x 10, 10, 10

Super-Set:

Front Raise
8's x 12, 12, 12
Rear Delt Raise
8's x 12, 12, 12


Barbell Curl
w/u: 30 x 8
40 x 5, 5, 5

Rope Curl
w/u: 20 x 12
40 x 10, 10

Concentration Curls
12's x 12, 12 - each arm

Macros:
Protein: 140g
Carbs: 120g
Fat: 35g

Supplements:
Multi-V
Fish Oil
Optimum Nutrition BCAAs
Optimum Nutrition Hydro Builder

Back/Hams: Routine C - 8/20/11

Deadlifts
105 x 3
120 x 3
135 x 3

Pull-ups (w/ 25lb assist)
5, 5, 5, 4

Super-Set:
Bent over dumbbell row w/ arms together
15's x 10 (w/u)
17.5's x 10, 10, 10
Seated close-grip row
60 x 10, 10, 10

Straight arm pulldown
20 x 12, 12, 12

Stiff-leg dumbbell deadlift
25's x 12, 12, 12

Dumbbell leg curl on decline bench
10 x 10 (w/u)
12 x 10, 10, 20


Supplements:
Multivitamin
Fish Oil
BCAA's
Optimum Nutrition Whey
Beyond Nutrition All-Out

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

Back/Hams: Routine B - 8/15/11

Today I began a new wave of 5/3/1, killed hams and back. I also changed my cardio up a little and did a morning trail run rather than the usual stationary bike, which I really enjoyed!

Cardio
Moderately intense trail run for 30 min


Deadlift (5 rep week)
100 x 5
115 x 5
130 x 5

Super-Set:

Lat Pulldown (underhand)
27.5 x 12 (w/u)
40 x 10, 10

T-Bar Row
30 x 10, 10

Close-grip low row
55 x 12, 12, 12

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

Good Mornings
50 x 12, 12, 12

Machine Leg Curls (both together)
65 x 8, 8

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax
Optimum Nutrition Whey
Glutamine powder

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