Chest/Tri's: Routine B - 8/5/11

End of my 2nd round of 5/3/1!


Bench Press (5/3/1 week)
50 x 10 (warm up)
55 x 5
60 x 5
65 x 5

Slight inclined dumbbell press
22.5's x 12, 12, 12

Cable crossover
10 x 12, 12, 12

Tricep dips (w/ 40lb assist)
15, 13, 10, 10


Super Set:

Rope pressdown
20 x 15, 15, 15

Lying barbell extension
30 x 12
25 x 12, 12

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax

Quads: Routine B - 8/4/11

Squat (5/3/1 week)
5 x 115
3 x 130
4 x 145

Hack Squat
70 x 10, 10

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

Leg Press
90 x 20, 20, 20

Seated Calf Raises
20 x 20, 20, 20

Cardio:
20 min on bike

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax

Shoulders/Bi's: Routine B - 8/2/11

Really killed shoulders today - felt great!

Military Press (5/3/1 week)
45 x 5, 3, 9

Seated Side Lateral Raises
10's x 8, 8, 8

Standing Db Press
15's x 15, 15, 15, 15

Floor Raises
8's x 10, 10, 10

Trap Shrugs (on Smith machine)
60 x 15, 15

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

Cable Curl (single arm)
10 x 10, 10, 10

1-arm Preacher Curl
10 x 12, 12, 12

Cardio
20 min on bike

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax
MHP Glutamine-SR

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