12/29/11: Delts/Bis- Routine C

BB Military Press:
2 warms
70 x 5
80 x 3
90 x 1, 1

1 Arm Cable Lateral Raise:
15 x 12, 12
25 x 10
20 x 10, 0

Rear Delt Fly:
30 x 12
60 x 10, 8

-SS-

BB Upright Row:
40 x 12
60 x 10, 8

Hammer Curl:
20 x 12, 10
35 x 6, 6, 5

BB Preacher Curl:
30 x 12
50 x 8
40 x 10, 10

Cardio:
20 min post training

Macros:
45g Fat
170g Carb
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/28/11: Back/Ham- Routine C

Deadlifts:
2 warms
165 x 5
190 x 3
210 x 1
225 x 1, 1 YIPPPPPEEEEE!!!!!!!

Pull Ups:
4 x fail

BB Rows:
45 x 12, 12
105 x 8, 6, 6

Rope Pulldown:
100 x 12
160 x 8
170 x 6, 6

St. Arm Pulldown:
100 x 12, 12, 10

DB SLDL:
50 x 12, 12, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/27/11: Chest/Tris/Delts- Routine C

Flat BB Bench Press:
2 warms
80 x 5
90 x 3
105 x 1
115 x FAIL :(

Incline DB Press:
30 x 12, 12
35 x 10, 10

Standing BB Press:
45 x 12
60 x 10, 8, 8

Side Ups:
15 x 10, 10, 10

Close Grip Bench:
50 x 12
55 x 12
65 x 10
70 x 8, 8

Single Arm Press Downs:
20 x 12
30 x12
40 x 10, 8

Cardio:
20 min post lifting

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/26/11: Quads/Calves- Routine C

Squat:
2 warms
130 x 5
145 x 3
160 x 1
175 x 1

Leg Press:
180 x 12, 12
360 x 10, 8, 8, 7

Leg Extension:
110 x 10, 10
100 x 12

Walking DB Lunge:
30 x 12, 12, 12

Calves:
25 x 5

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/25/11: Off Day

Christmas Day!

Rest--
No weight training or Cardio

12/24/11: Delts/Bi- Routine C

BB Military Press:
2 warms
65 x 3
75 x 3
85 x 3, 3

1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 8

Rear Delt Fly:
30 x 12
50 x 10 ,10

-SS-

BB Upright Row:
40 x 12
50 x 10, 10

Hammer Curl:
15 x 12
20 x 12
35 x 6, 6, 5

Close Grip Curl:
40 x 12
50 x 10, 8, 8

Cardio:
30 min post training

Macros:
Off Plan..Xmas Eve :)

Supplements: .
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/23/11: Back/Ham- Routine C

Deadlifts:
2 warms
155 x 3
175 x 3
205 x 5, 3

Pull Ups:
4 x fail

BB Rows:
45 x 12, 12
95 x 8
105 x 8, 6

Rope Pulldown:
100 x 12
150 x 8
160 x 8, 8

St. Arm Pulldown:
100 x 12, 10, 10

DB SLDL:
50 x 12,12,12

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)