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

Back/Hams - Routine 1: 7/12/11

Today I began my 2nd wave of 5/3/1. Wave 1 was a great success!

Deadlift (5 rep week)
95 x 5
110 x 5
125 x 5

Lat pulldown wide-grip
32.5 x 10 (warm up)
35 x 8, 8, 8

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

Seated row (both arms)
60 x 12, 12, 12

Seated row (both arms, wide-grip/high pull)
35 x 12, 12, 12

Lying leg curl
50 x 10
55 x 10
60 x 10, 10

Single leg curl
30 x 12, 12,12 each leg

No cardio today

Supplements
Multivitamin
Fish Oil
Optimum Nutrition BCAAs
Champion Nutrition Met Max

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

Shoulders/Bi's: 7/2/11 - Routine A

Worked out with an excrutiating headache thinking that exercise might make me feel better....wrong! Not my best workout, but I got it done.

Barbell military press (5/3/1)
45 x 5
50 x 3
55 x 1

Seated side lateral raises
8's x 12, 12
10's x 12

Front raises
8's x 15, 15, 15

Rear delt raises (w/ dumbbells parallel)
5's x 12
7.5's x 12, 12

Rear delt raises (w/ dumbbells pointing outward)
5's x 12
7.5's x 12, 12

Barbell curl
30 x 8 (warm up)
40 x 6, 6

Concentrated dumbbell curl
12 x 12, 12

Supplements
Multivitamin
Fish Oil
Champion Nutrition Met Max
Optimum Nutrition BCAAs

Did not count macros today - little appetite due to headache, but made sure I got in pre/post workout meals

Back/Hams: 6/30/11 - Routine A

Deadlift (5/3/1)
90 x 8 (warm up)
105 x 5
120 x 3
135 x 3

Lat pulldown (wide)
32.5 x 10 (warm up)
35 x 6, 6, 6

Seated cable row
60 x 12, 12, 12

Seated high cable row (wide)
40 x 12, 12, 12

Lying leg curl
65 x 10, 10, 10

Single leg curl
30 x 12, 12, 12 (each leg)

Cardio
stationary bike for 20 min

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

Supplements:
Multivitamin
Fish oil
Champion Nutrition Met Max
Optimum Nutrition BCAAs