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

Chest/Tri's: Routine B - 8/12/11

Bench Press (deload week)
45 x 5, 5
50 x 15

Inclined DB press
22.5 x 12
25 x 10, 10, 10

Cable Crossover
10 x 12, 12, 12

Push-Ups
8, 8, 8, 8

Tricep Rope Pressdown
15 x 15
25 x 12, 12

Lying Barbell Extension
30 x 12, 12

Cardio
20 min at the track - moderate pace


Finished up the week strong. Ready to start a new round of 5/3/1 on Monday & incorporate some super-sets into my workouts next week. My big goal for this next round of 5/3/1 is to hit 15 reps with the 45lb bar on military press so I can finally start adding on some plates!

Quads: Routine B - 8/11/11

Squat (deload week)
90 x 5
100 x 5
105 x 5

Leg Extension
70 x 10, 10, 10

Barbell Step Lunge
65 x 12, 12, 12 (each leg)

Machine Leg Press
85 x 20, 20

Seated Calf Raises
25 x 15, 15, 15

Supplements:
Multivitamin
Fish Oil
BCAA's
Champion Nutrition Met Max
Optimum Nutrition Whey Protein

Shoulders/Bi's: Routine B - 8/9/11

Military Press (deload week)
45 x 5, 5, 10





Seated Side Laterals
8's x 10, 12, 12





Standing dumbbell Press
15's x 15, 15, 15, 15





Floor Raises
8's x 10, 10, 10 (each arm, front & side raises as 1 rep)





Inclined dumbbell Curl
15's x 6, 6, 6





Super-Set:

Cable Curl (single-arm)
10 x 12, 12, 12

Preacher Curl (single-arm)
10 x 12, 12, 12





Cardio:
20 min on stationary bike