6/28/11: Chest/Tris - Routine A

Bench Press (5/3/1)
45 x 15 (warm up)
65 x 5
70 x 3
75 x 1

Incline DB press
17.5's x 10 (warm up)
27.5's x 6
30's x 5
27.5's x 6

Push-ups
0 x 12
0 x 10
0 x 11

Tricep pressdown
20 x 10 (warm up)
30 x 10, 10

Lying DB extension
15's x 10, 10

1 - handed pressdown
5 x 12, 12 (each arm)


No cardio today


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

Supplements
Multivitamin
Fish Oil
Champion Nutrition Met Max (pre/post workout)
Optimum Nutrition BCAAs (pre/post workout)

6/27/11: Quads - Routine A

Squat (5/3/1):
95 x 10, 10
110 x 5
125 x 3
140 x 5 (did 5 reps instead of 1 for more of a challenge - feeling strong today!)

Leg Extension:
70 x 10, 10, 10

Split Squat (DB):
12 x 12, 12, 12 (each leg)

Leg Press:
100 x 15, 15

Cardio:
20 minutes on stationary bike

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

Supplements:
Multivitamin
Fish Oil
Champion Nutrition Met Max (pre/post workout)
Optimum Nutrition BCAAs (pre/post workout)