Quads: Routine B - 12/26/11

Week 1 of a new routine! Starting out feeling strong :)

Squat (5 rep)
w/u
115 x 5
125 x 5
140 x 7

Hack Squat (on Smith Machine)
w/u
95 x 10, 10

Sissy Squat
0 x 15, 15, 15

Dumbbell Step Lunge
25's x 10, 10, 10

Leg Press
110 x 20, 20

Cardio: eliptical 30 min

Supplements:
Multi-V
Fish Oil
Isolated Whey
BCAAs

Back/Hams: Routine A - 12/21/11

Getting stronger by the day!

Deadlift (5/3/1 week)
115 x 5
130 x 3
145 x 5

Lat Pulldown Wide-Grip
w/u x 2
60 x 6, 6, 8

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

Seated Close-Grip Row
60 x 10, 10, 10

Seated Leg Curl
w/u
70 x 10, 10, 10

Dumbbell Leg Curl
17.5 x 12, 12, 12

Cardio:
20 min on treadmill, powerwalk @ level 10 incline

Supplements:
Multi-V
Fish Oil
BCAAs

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

Chest/Tri's: Routine A - 12/18/11

Bench Press - on Smith machine b/c there were no free barbells, cons of belonging to a busy gym...grr.
60 x 5
70 x 5
80 x 7


Incline Dumbbell Press
2 w/u's
25's x 10, 10, 10



Assisted Chest Dips
35 x 10, 10, 10



Tricep Rope Pulldown
2 w/u's
30 x 8, 8



Lying Dumbbell Extension
w/u
12.5's x 8, 8



One-handed Pressdown
20 x 12, 12



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

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

Shoulders/Bi's: Routine A - 12/13/11

Dumbbell Military Press
2 warm ups
20's x 8, 10, 10

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

Super Set:

Front Raise
1 warm up
10's x 10, 10
Rear Delt Raise
1 warm up
10's x 10, 10

Barbell Curl
1 warm up
40 x 5, 5, 5

Rope Curl
1 warm up
40 x 10, 10

Machine Bicep Curl
20 x 12, 12

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

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

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