Sun. 1/31 Chest and arms

15 min warm up (it's freezing outside)
Slight incline db press; 45/8, 45/8 (warm up) 55/6, 55/4, 55/7
Dips w/assist; 15, 10, 12, 10
Flat bar x reps; 50/10, 50/10, 50/11
Bb curl; 20/8, 25/8 (warm up) 30/6, 30/5
Tricep press down; 45/8, 45/8 (warm up) 55/8, 55/8
Rope curl ss; 50/10, 50/10
w/ db ext.; 25/12, 25/12

*Of course someone was using the 30lb db that I needed for tri. ext. My glutes are really sore today from yesterdays leg workout.

Sat. 1/30 Legs

15 min warm up
Bb squats; 90/8, 90/8 (warm up) 140/7, 145/8, 160/7, 160/7
Lying leg curl; 40/10 (warm up) 50/10, 60/10, 60/8
Db step up; 3 sets of 8ea @ 45lbs
Wide leg press; 360/10 (warm up) 450/10, 450/10, 450/10
Calf raise on leg press ss; 3 sets of 15 @ 360lbs
w/ db walk lunge; 3 sets of 8ea @ 45 lbs
15 min cool down

Thurs. 1/28 Back, shoulders and abs

Pull ups w/assist; 10, 10, 8, 9
Bb bentover row; 50/10, 50/8 (warm up) 80/8, 80/8, 80/8
Db deadlift; 60/10 (warm up) 75/10, 75/8, 75/8
Rope pull overs; 45/12 (warm up) 50/12, 50/12
Preacher up rights; 30/8, 30/8 (warm up) 35/8, 35/8, 40/6
Db side lateral up/down; 6 reps w/ 8 - 20 lbs
Lower abs; 7 sets of 12 - 15 reps
Cardio; 30 mins ellipictal

*Great energy today

Wed. 1/27 Chest and arms

Slight incline db press; 45/8, 45/8 (warm up) 55/6, 55/5, 55/5
Push ups; 25, 22, 15, 18
Flat bar x rep; 50/10, 50/10, 50/8
Bb curl; 20/8, 20/8 (warm up) 25/7, 25/6
Tricep press down; 45/8, 45/8 (warm up) 50/8, 50/6
Rope curl ss; 45/10, 45/12
w/ db ext, 30/10, 30/10
15 min cool down

*Decided to continue with the 15 min cool down on the treadmill. It gives me a good stretch after a hard leg workout the day before.

Mon. 1/25 Cardio & Tues. 1/26 Legs

Mon. 1/25
10 min warm up
15 -1 min intervals
10 min cool down


Tues. 1/26
10 min warm up
Bb squats; 70/8, 90/8 (warm up) 130/8, 140/8, 160/5, 160/6
Lying leg curl; 35/10 (warm up) 45/10, 45/10, 50/8
Db step up; 3 sets of 8ea. @ 45 lbs.
Wide leg press; 360/10 (warm up) 450/8, 450/7, 450/10
Calf raise on leg press; 3 sets of 15 @ 360 lbs.
w/ db walk lunge; 3 sets of 8ea. @ 45 lbs.
15 min cool down

*I feel like today was one of my best leg workouts, I didn't get that completely drained feeling like the last time but, I am surely worn out. Had to give myself a mental lecture after I didn't hit 10 reps on my first and second leg press. Squats are feeling great, no back issues but I am still using a belt during working sets.

Sun. 1/24 Back, shoulders, and abs

Pull ups; 8,4,6,6
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 80/8, 90/8
Db deadlift; 55/10 (warm up) 60/10, 65/10, 75/8
Rope pull down; 45/12 (warm up) 50/10, 50/8
Preacher upright row; 20/8, 30/8 (warm up) 40/8, 40/8, 45/6
Db side lateral up/down; 6 reps @ 5-15lbs x 3 sets
Abs; weighted crunch; 4 sets of 15 @ 40lbs
weighted floor side twists; 3 sets of 20 w/15lb kettleball
Cardio; 35 min treadmill @ 3.3 speed w/3.0 incline

Sat. 1/23 Chest and arms

Slight incline db press; 40/8, 45/8 (warm up) 50/8, 55/4, 55/6
Push ups; 20, 18, 20, 15
Flat bar x reps; 25/12, 50/10, 50/10
Bb curls; 20/8, 20/8 (warm up) 25/8, 30/5
Tricep press down; 45/8, 45/8 (warm up) 50/6, 50/5
Rope curl ss; 40/10, 40/10
w/db ext; 30/10, 30/10
15 min cool down

*Weights don't include bar weight. Quads and hammies are a bit sore today, took a couple of hours yesterday to fully recover. Glad I don't have lots to do this weekend but, relax.

Thurs. 1/21 Cardio and Fri. 1/22 legs

Thurs. 1/21
Cardio; 10 min warm up, 15 - 1 min intervals, 10 min cool down

Fri. 1/22
12 min warm up
Bb squats; 50/10, 70/10 (warm up) 80/8, 140/8, 140/8, 150/6
Lying leg curl; 30/12 (warm up) 40/10, 45/10, 45/10
Step ups; 3 sets of 8ea @ 45lbs
Wide leg press; 360/10 (warm up) 410/10, 450/10, 450/10
Calf raise, on leg press, ss; 3 sets of 15 @ 360lbs
w/ db walking lunge; 3 sets of 8ea @ 45lbs
15 min cool down

*I don't think I have ever felt so physically drained as I do after this workout.

Wed. 1/20 Back, shoulders and abs

Lat pull down; 100/8, 110/8 (warm up) 125/8, 130/5, 130/6
Bb deadlift; 90/8, 90/8 (warm up) 125/8, 125/8, 130/8, 130,7
1 arm db row; 50/10 (warm up) 55/10, 60/10
Db press; 20/10, 25/8 (warm up) 30/8, 35/6, 35/5
Db front raise ss; 20/12, 20/12, 20/10
w/seated side lateral; 3 sets of 12 @ 35lbs.
Abs; elevated floor crunch 4 sets of 20
weighted crunch; 3 sets of 15 @ 40lbs
Cardio; 30 mins ellipicatl

Tues. 1/19 Chest and arms

Flat bar press; 50/10, 50/10 (warm up) 110/5, 110/6, 110/5
Slight incline db press; 40/10 (warm up) 45/10, 45/10, 50/9
Incline db fly; 35/12 (warm up) 40/11, 40/10
Cable curl; 45/10, 50/8 (warm up) 55/6, 55/7
Rope press down; 45/8, 45/8 (warm up) 47.5/6, 47.5/5
Db hammer curls ss; 35/12, 35/10
w/ dips; 25, 20

15 min cool down
*Flat bar press done on smith machine and dips were done between 2 benches

Mon. 1/18 Legs

15 min warm up
Leg extension; 120/12 (warm up) 145/12, 155/11, 155/10
Leg press; 410/8, 410/8 (warm up) 450/8, 500/8, 540/6*
Leg curl; 120/12 (warm up) 125/10, 130/8, 130/6
Sumo; 70/12 (warm up) 3 sets of 12 @ 75lbs
Standing calf raise ss; 3 sets of 20 @ 180lbs
w/ bar lunge; 3 sets of 8 @ 60lbs
10 min cool down

*540lbs leg press was a serious challenge!

Sat. 1/16 Back, shoulders, and abs

Lat pulldown; 100/8, 110/8 (warm up) 125/8, 130/6, 130/5
Bb deadlift; 90/8, 90/8 (warm up) 120/8, 120/8, 130/8, 130/6
1 arm db row; 50/10 (warm up) 55/10, 60/8
Db press; 20/8, 25/8 (warm up) 30/8, 35/8, 35/6
Db front raise ss; 3 sets of 10 @ 20lbs
w/ seated side lateral; 40/10, 35/12, 35/12
Abs; 4 sets of 20 floor crunches
Cardio; 30 mins ellipictal

* Decided to lower the weight on the side lateral to better my range of motion and to hit all my reps.

Fri. 1/15 Chest and arms

Flat bar press; 60/8, 60/8 (warm up) 100/8, 110/7, 110/5
Slight in. db press; 40/10 (warm up) 45/10, 45/10, 50/7
In db fly; 35/12 (warm up) 40/12, 45/6
Cable curl; 45/8, 45/8 (warm up) 50/8, 55/6
Rope pressdown; 45/8, 45/8 (warm up) 47.5/6, 47.5/5
Db hammer curls ss; 35/12, 35/12
w/ dips; 25, 22

*Flat bar done on smith machine and dips done between 2 benches

Wed. 1/13 Intervals, Thurs. 1/14 Legs

10 min warm up
15 - 1 min intervals
10 min cooldown



10 min warmup
Leg extension; 115/12 (warm up) 140/12, 145/12, 150/10
Leg press; 360/8, 360/8 (warm up) 410/8, 450/8, *500/6
Seated leg curl; 115/10 (warm up) 125/8, 125/10, 130/10
Db sumo; 65/12 (warm up) 70/12, 75/12, 75/12
Standing calf raise ss; 3 sets of 15 @ 180lbs
w/bar lunge; 3 sets of 8 @ 50lbs
15 min cooldown

*Decided to take a leap of faith, I can't beleive I pressed 500lbs.

Tues. 1/12 Back and shoulders

Wide lat pulldown; 100/10, 110/8 (warm up) 120/8, 125/6, 130/5
Bb deadlift; 70/8, 80/8 (warm up) 90/8, 110/8, 130/8, 130/8
1 arm db row; 45/10 (warm up) 50/10, 55/10
Db press; 20/10, 20/10 (warm up) 25/8, 30/10, 35/6
Db front raise ss; 20/10, 20/10, 20/7
w/ seated side lateral; 40/10, 40/10, 40/8
Abs; 4 sets of 15 lower abs
Cardio; 30 mins ellipictal

Mon. 1/11 Chest and arms

Flat bar press; 60/8, 80/8 (warm up) 100/8, 100/6, 100/5
Slight in. db press; 40/10 (warm up) 45/10, 45/9, 45/7
In db fly; 35/ 12 (warm up) 40/11, 40/10
Cable curl; 40/8, 45/8 (warm up) 50/5, 50/6
Rope pressdown; 40/8, 40/8 (warm up) 45/7, 45/6
Db hammer curls ss; 35/12, 35/12
w/ dips; 22, 23

*Flat bar press do on the smith machine, dips were done between 2 benches

Sun. 1/10 Legs

15 min warm up
Leg extension; 100/15 (warm up) 135/12, 140/12, 145/12
Leg press; 320/8, 360/8 (warm up) 410/8, 450/8, 450/8
Seated leg curl; 115/10 (warm up) 120/10, 130/9, 130/10
Db sumo; 65/12 (warm up) 3 sets of 12 @ 70lbs
Calf raise on leg press ss; 3 sets of 15 @ 360lbs
w/bar lunge; 50/8, 60/8, 60/8
15 min cool down

Fri. 1/8 Back, shoulders and abs

Wide lat pulldown; 100/8, 100/8 (warm up) 110/8, 120/4, 120/5
Bb deadlift; 50/8, 70/8 (warm up) 90/8, 110/6, 110/5, 110/5
1 arm db row; 40/10 (warm up) 45/10, 50/10
Db press; 20/8, 20/8 (warm up) 25/8, 30/8, 35/6
Front db raise ss; 20/12, 20/12, 20/10
w/ seated side lateral; 40/12, 40/10, 40/7
Abs, weighted crunches; 4 sets of 20 @ 40lbs
Cardio; 30 mins ellipictal

*Left my hooks at home so my weight loads for 1 arm db row is lighter than than it should be. My grip to hold the heavier weights is weak, especially in my right hand.

Thurs. 1/7 Chest and arms

Flat bar press; 50/8, 70/8 (warm up) 90/8, 100/6, 100/5
Slight in. db press; 35/10 (warm up) 40/10, 45/10, 45/9
In db fly; 30/13 (warm up) 35/12, 40/10
Cable curl; 40/8, 40/8 (warm up) 42.5/8, 47.5/7
Rope pressdown; 35/8, 35/8 (warm up) 40/8, 45/5
Db hammer curls ss; 30/12, 35/12
Dips; 25,19

*Flat bar press was done on the smith machine and dips were done between 2 benches.

Wed. 1/6 Legs

10 min warm up
Leg extension; 110/12, 120/12 (warm up) 130/12, 135/12, 140/10
Leg press; 180/8, 270/8 (warm up) 360/8, 410/8, 430/8
Seated leg curl; 100/10 (warm up) 115/10, 125/10, 130/7
Sumo w/db; 55/12 (warm up) 65/12, 65/12, 70/12
Standing calf raise ss; 3 sets of 20 @ 180lbs
w/bb lunge; 20/8, 40/8, 50/8
10 min cool down

*Did extra warm up set on leg extension, it is cold in the gym. Will be using the same equipment that I used the last time I did routine A. I want to compare weight load changes.

Tues. 1/5 Intervals and abs

10 min warm up
15 - 1 min intervals
10 min cool down

5 sets of 15 reps lower abs

Mon. 1/4 Back and shoulders

Lat pulldown underhand; 100/8, 120/8 (warm up) 130/8, 140/7, 140/6
Db bentover row; 35/10, 35/10 (warm up) 45/8, 45/8, 45/7
Bb stiff leg deadlift; 90/8 (warm up) 110/8, 110/6, 110/6
Close grip pulldown; 100/12 (warm up) 110/12, 110/10
Push db stand; 20/8, 20/8 (warm up) 25/8, 25/8, 25/8
Db side ups; 12/12, 12/10, 12/10
Cardio; 30 min ellipictal

*Ran out of time today, I will have to do abs tomorrow with intervals

Sun. 1/3 Chest and arms

Flat db press; 45/8, 45/8 (warm up) 50/8, 55/8, 60/4
Incline db press; 35/10 (warm up) 40/10, 45/10, 45/10
Flat db fly; 45/9, 45/10, 45/8
Incline db curl; 25/8,25/8 (warm up) 30/6, 30/5
Bb close press; 30/8, 30/8 (warm up) 40/8, 45/7
Con curl ss; 35/8, 30/12
w/db kickbacks; 20/12, 20/12

*Great energy at the begining then the energy decreased when I hit con. curls. Tomorrow is the last workout in Routine C.

Sat. 1/2 Legs

10 min warm up
Bb front squat; 50/8, 50/8 (warm up) 60/8, 65/8, 65/8, 70/6
Db stiff legged dead lift; 60/10 (warm up) 65/10, 70/10, 70/8
Hack squat; 180/10 (warm up) 270/8, 270/8, 300/6
Leg extension; 180/10, 200/10, 200/8
Seated calf raise ss; 3 sets of 15 @ 100lbs
w/ split squat; 50/8, 60/8, 60/8
10 min cool down

*After last "focus" leg workout, today's workout felt perfect. I was taught correct form and I want to get 100% out of each rep.