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)

12/22/11: Chest/Tris/Delts- Routine C

Flat BB Bench Press:
2 warms
75 x 3
90 x 3
100 x 3, 3

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

Standing DB Press (single arm):
25 x 12
30 x 10, 10, 8

Side Ups:
15 x 10

Reverse Press Downs:
50 x 12
90 x 12, 12
100 x 10

DB Extension:
25 x 12
35 x 12, 12, 10

Cardio:
20 min post lifting

*Workout routine had to be altered due to ridiculous crowds and annoying people :/

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)

12/21/11: Quads-Routine C

Squat:
2 warms
120 x 3
135 x 3
155 x 4, 3

Leg Press:
180 x 12, 12
270 x 10
320 x 10, 10
370 x 8

Leg Extension:
110 x 10, 10, 8

Walking DB Lunge:
35 x 12, 10, 10

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)

12/20/11: Delt/Bi- Routine B

BB Military Press:
2 warms
60 x 5
70 x 5
80 x 5, 5

Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8

Floor Raise:
10 x 12
12 x 10 ,10

-SS-

Cable Upright Row:
50 x 12
80 x 10
90 x 10, 8

Incline DB Curl:
15 x 12, 10
25 x 6, 6
30 x 4

Cable Curl:
50 x 12
70 x 10, 10, 8

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)

12/19/11: Back/Ham- Routine B

Deadlifts:
2 warms
140 x 5
165 x 5
185 x 5
190 x 5

UH Pull Downs:
65 x 12, 12
95 x 8
105 x 6, 6

Hammer Strength Row:
45 x 12, 12
70 x 6
60 x 8, 8

Close Row (hi pully):
160 x 12
170 x 12, 12

Good Morning:
85 x 10, 10, 10

GHR:
3 x Failure

Cardio:
15min post training

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)

12/17-18/11: Rest Day

Rest Day:
No weight training or cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Power Glutamine
Champion Nutrition Fish Oil

12/16/11: Chest/Tris/Delts- Routine B

Flat BB Bench Press:
2 warms
70 x 5
80 x 5
90 x 5
95 x 5

Incline Hammer Strength Press:
25 x 12, 12
35 x 10, 10, 8

Push Ups:
4 x failure

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

Dips:
4 x fail

Rope Extension:
50 x 12
70 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)

12/15/11: Quads/Calves- Routine B

Squat:
2 warms
110 x 5
130 x 5
145 x 5, 5

Hack Squat:
90 x 12, 12
150 x 10, 8, 8

Sissy Squat:
4 x fail

BB Lunge:
75 x 12, 10, 10

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)

12/08/11: Back/Ham- Routine B

Deadlifts:
2 warms
150 x 5
170 x 3
200 x 2
205 x 1 :))

UH Pull Downs:
60 x 12, 12
90 x 8
95 x 8, 6

Hammer Strength Row:
45 x 12, 12
65 x 8, 6, 6

Close Row (hi pully):
150 x 12, 10, 10

BB Hip Thrust
70 x 12, 10, 10

GHR:
3 x Failure

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

12/07/11: Rest Day

Rest Day:
40min Cardio, stretching and chiro

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

12/06/11: Delt/Bi- Routine B

BB Military Press:
2 warms
65 x 5
75 x 3
85 x 3, 1

Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8

Floor Raise:
10 x 12
12 x 10 ,10

-SS-

Cable Upright Row:
50 x 12
80 x 10
90 x 8, 8

Incline DB Curl:
15 x 12, 12
25 x 6, 6, 4

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

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/05/11: Chest/Tris- Routine B

Flat BB Bench Press:
2 warms
75 x 5
85 x 3
95 x 3
105 x 1

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

Push Ups:
4 x failure

Dips: (hammer strength)
90 x 10, 10, 10, 10

Rope Extension:
50 x 12
70 x 12, 10, 10

Cardio:
20min post training

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

12/04/11: Quads/Calves- Routine B

Squat:
2 warms
115 x 5
130 x 3
140 x 3
150 x 1

Hack Squat:
90 x 12, 12
140 x 10
150 x 8, 8

Sissy Squat:
20, 15, 15, 15

BB Lunge:
65 x 12, 12
70 x 10

Calves:
25 x 5

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/03/11: Delt/Bi- Routine B

BB Military Press:
2 warms
65 x 3
70 x 3
80 x 3

Lateral Raise:
10 x 12, 12
20 x 10, 10, 10

Floor Raise:
10 x 12
12 x 8, 8

-SS-

Cable Upright Row:
50 x 12
80 x 10, 10

Incline DB Curl:
15 x 12, 12
25 x 6, 6, 5

Cable Curl:
50 x 12
70 x 10, 10
80 x 8

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/02/11: Back/Ham- Routine B

Deadlifts:
2 warms
140 x 3
160 x 3
180 x 3, 5

UH Pull Downs:
60 x 12, 12
90 x 8, 8
95 x 6

T-Bar Row:
50 x 12, 12
75 x 8, 6, 6

Close Row (hi pully):
150 x 12
160 x 10, 10

Good Morning:
75 x 12, 10, 10

GHR:
3 x Failure

Cardio:
20min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

12/01/11: Rest Day

Rest Day:
No weights or cardio, just REST and RECOVERY!

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps

11/30/11: Chest/Delts/Tris- Routine B

Flat BB Bench Press:
2 warms
70 x 3
80 x 3
90 x 3, 3

Hammer Strength Incline Press:
25 x 12, 12
35 x 8, 8, 8

Push Up SS Dips:
4 x failure

1-Arm Lateral Raise:
20 x 10, 10
25 x 8

Rope Extension:
50 x 12
70 x 12, 10, 10

Cardio:
20min post training

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/29/11: Quads/Calves- Routine B

Squat:
2 warms
105 x 3
120 x 3
135 x 3, 3

Hack Squat:
90 x 12, 12
140 x 10, 8, 8

Sissy Squat:
4 x 20

BB Lunge:
65 x 12, 10, 10

Calves:
25 x 5

Cardio:
20min post training

*Early workout, running on 1 meal but a solid workout and I am PAIN FREE!!!!!!!!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/28/11: Delt/Bi- Routine B

BB Military Press:
2 warms
60 x 5
65 x 5
70 x 5

Lateral Raise:
10 x 12, 12
20 x 10, 8, 8

Floor Raise:
10 x 12, 10, 10

-SS-

Cable Upright Row:
50 x 12
70 x 10, 10

Incline DB Curl:
15 x 12, 12
20 x 8
25 x 5, 5

Cable Curl:
50 x 12
70 x 10, 10, 10

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/27/11: Rest Day

Rest Day:
45 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

11/26/11: Back/Ham-Routine B

Deadlifts:
2 warms
135 x 5
150 x 5
170 x 5, 5

UH Pull Downs:
60 x 12, 12
90 x 8
100 x 8, 6

T-Bar Row:
50 x 12, 12
75 x 8, 8, 6

Close Row (hi pully):
100 x 12
120 x 10, 10

Good Morning:
75 x 12, 12, 10

GHR:
3 x Failure

Cardio:
45min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo GoldC
hampion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/25/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
65 x 5
75 x 5
85 x 5

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

Push Up:
12, 12, 10, 10

1-Arm Lateral Raise:
20 x 10, 8, 8

Dips:
15, 12, 10, 10

Rope Extension:
50 x 12
60 x 10, 10, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/24/11: Quad/Calves- Routine B

Squat:
2 warms
95 x 5
110 x 5
130 x 5

Hack Squat:
90 x 12, 12
140 x 10, 8, 8

Sissy Squat:
4 x 15

BB Lunge:
75 x 10, 10, 10

Calves:
25 x 5

Macros:
Thanksgiving =)

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/23/11: Rest Day

Rest Day:
45 min cardio

Macros:
Off plan :/

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

11/22/11: Delt/Bi- Routine A

BB Military Press:
2 warms
70 x 8, 8, 8, 8, 8

Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10

Front Plate Raise:
25 x 12, 12, 12

-SS-

Rear Delt Fly:
40 x 12, 12, 12

BB Curl:
40 x 12, 12
60 x 6, 6, 6

Rope Cable Curl:
50 x 12
70 x 10
80 x 8, 8

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/21/11: Back/Hammie- Routine A

Deadlifts:
2 warms
135 x 8, 8, 8, 8, 10

Wide Grip Pulldowns:
60 x 15, 12
90 x 8, 8, 6

2 Arm DB Row:
25 x 12, 12
30 x 10
35 x 8, 8

Seated Cable Row: (wide grip)
60 x 10
50 x 12, 12

Lying Leg Curl:
40 x 12, 12
60 x 10, 10
65 x 8

Standing Single Leg Curl:
15 x 12
20 x 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/20/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
75 x 8, 8, 8, 8, 12

Hammer Incline Press:
25 x 12, 12
30 x 10, 10, 10

Standing DB Press:
15 x 12
30x 8, 8
25 x 10

Side Ups:
15 x 10, 10, 10

Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 10, 8

DB Extension: (single arm)
15 x 12, 12, 10, 10

Cardio:
30 min post training

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/19/11: Quad/Calves- Routine A

Front Squat:
2 warms
75 x 8, 8, 8, 8, 10

Leg Extension: (single leg)
30 x 12, 12
40 x 10
45 x 10

BB Sumo Squat:
75 x 12
100 x 10, 10, 10

BB Split Squat:
95 x 10, 10, 10

Calves:
25 x 5

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/18/11: Rest Day

Rest Day:
45 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

11/17/11: Delt/Bi- Routine A

BB Military Press: (deload)
2 warms
50 x 6 reps for 5 sets

Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8

Front Plate Raise:
25 x 12, 12, 12

-SS-

Rear Delt DB Raise:
15 x 12, 12, 12

BB Curl:
40 x 12, 12
60 x 6, 5, 5

Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/16/11: Back/Hammie- Routine A

Deadlifts: (deload)
2 warms
100 x 6 reps (5 sets)

Wide Grip Pulldowns:
55 x 15, 12
90 x 8, 8, 6

2 Arm DB Row:
25 x 12, 12
30 x 10, 10, 10

Seated Cable Row:
50 x 12
60 x 12, 10

Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10

Seated Single Leg Curl:
45 x 12, 10, 10

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/15/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press: (deload)
2 warms
60 x 6 reps (5 sets)

DB Incline Press:
30 x 12, 12
35 x 10, 10, 8

Standing DB Press:
15 x 12
25 x 10, 10, 10

Side Ups:
15 x 10, 10, 10

Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 8, 8

DB Extension:
20 x 12
30 x 12, 12, 12

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/14/11: Quad/Calves- Routine A

Front Squat: (deload)
2 warms
65 x 6 reps (5 sets)

Let Extension:
60 x 12
70 x 12
100 x 10, 10, 10

BB Sumo Squat:
65 x 12
95 x 10
100 x 10, 10

BB Split Squat:
85 x 10, 10, 10

Calves:
25 x 5

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/12/11: Rest Day

Rest Day:
45 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

11/11/11: Delt/Bi- Routine A

BB Military Press:
2 warms
50 x 5
65 x 3
75 x 1
80 x 8

Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10

Front FB Raise:
15 x 12
20 x 10, 10

-SS-

Rear Delt DB Raise:
15 x 12
20 x 10, 10

BB Curl:
45 x 12, 12
65 x 6, 6, 5

Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8

Cardio:
25 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/10/11: Back/Hammie- Routine A

Deadlifts:
2 warms
100 x 5
120 x 3
140 x 1
150 x 12

Wide Grip Pulldowns:
60 x 12
75 x 10
100x 8, 6, 6

2 Arm DB Row:
25 x 12, 12
35 x 10, 10, 8

Hi Cable Row:
150 x 12, 12, 10

Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10

Standing Single Leg Curl:
15 x 12, 12, 12

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/09/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
60 x 5
70 x 3
80 x 1
85 x 10

DB Incline Press:
30 x 12, 12
35 x 10, 10, 8

Standing DB Press:
15 x 12
25 x 10, 10, 10

Side Ups:
15 x 10, 8, 8

Tricep Pressdown:
60 x 12, 12
90 x 10
100 x 8, 8

DB Extension:
20 x 12
30 x 12, 12, 12

Cardio:
30 min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/08/11: Quad/Calves- Routine A

Front Squat:
2 warms
65 x 5
70 x 5
80 x 10, 10, 12

Let Extension:
80 x 12, 12
125 x 10, 10
110 x 12

DB Sumo Squat:
75 x 12
85 x 12
90 x 10, 10

BB Split Squat:
85 x 12, 12, 10

Calves:
25 x 5

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/07/11: Rest Day

Rest Day:
45 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core

11/06/11: Delt/Bi- Routine A

BB Military Press:
2 warms
60 x 5
65 x 5
70 x 10, 10, 12

Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8

Front FB Raise:
15 x 12
20 x 10, 10

-SS-

Rear Delt DB Raise:
15 x 12
20 x 10, 10

BB Curl:
45 x 12, 12
65 x 6, 5, 5

Rope Curl:
50 x 12
70 x 10
80 x 8, 8

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/05/11: Back/Hammie- Routine A

Deadlifts:
2 warms
110 x 5
125 x 5
135 x 10, 10, 15

Wide Grip Pulldowns:
65 x 12, 12
95 x 8, 6, 6

2 Arm DB Row:
20 x 12, 12
35 x 10, 8, 8

Hi Cable Row:
120 x 12
150 x 12, 12

Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10

Standing Single Leg Curl:
15 x 12, 12, 12

Cardio:
20 min cardio

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/04/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
65 x 5
70 x 5
80 x 10, 10, 11

DB Incline Press:
30 x 12, 12
35 x 10, 10, 8

Standing DB Press:
15 x 12
25 x 10, 10, 8

Side Ups:
15 x 10, 8, 8

Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10

DB Extension:
20 x 12
30 x 12, 12, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

11/03/11: Quad/Calves- Routine A

Front Squat:
2 warms
70 x 10, 10, 10, 10, 13

Let Extension:
80 x 12, 12
125 x 10, 10
110 x 10

DB Sumo Squat:
75 x 12
85 x 10, 10, 10

BB Split Squat:
85 x 12, 10, 10

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 Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/02/11: Delt/Bi- Routine C

BB Military Press:
2 warms
65 x 10, 10, 10, 10, 12

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

DB Rear Delt Raise:
15 x 12
20 x 10, 10

-SS-

BB Upright Row:
45 x 12
55 x 10, 10

Hammer Curl:
20 x 10, 10
40 x 6, 5, 5

Close Grip BB Curl:
45 x 12
55 x 10, 10
60 x 8

Cardio:
25min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

11/01/11: Back/Hammie- Routine C

Deadlifts:
2 warms
120 x 10, 10, 10, 10, 15

Pull Ups:
10, 10, 8, 18

2 Arm DB Row:
25 x 12, 12
40 x 8, 8, 6

Rope Pulldown:
120 x 12
150 x 12, 12, 10

Straight Arm Pulldown:
110 x 12
100 x 12, 12

Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 8

Cardio:
30 min cardio

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/31/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
70 x 10, 10, 10, 10, 13

DB Incline Press:
25 x 12
30 x 12
35 x 10, 8, 8

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

Lateral Raise:
15 x 10, 10, 10

Close Grip BP:
60 x 12, 10
70 x 8, 8
65 x 10

Reverse Pressdown:
50 x 12
90 x 10
80 x 12, 12

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/30/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold

10/29/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold

10/28/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 10, 10, 10

Narrow Stance Leg Press:
90 x 12, 12
270 x 10, 10, 10, 10

Single Leg Extension:
55 x 10, 10, 8

BB Split Squat:
75 x 12
80 x 10, 10

Calves:
5 x 25

Cardio:
20min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/27/11: Delt/Bi- Routine C

BB Military Press:
2 warms
60 x 6reps (5 sets)

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

DB Rear Delt Raise:
15 x 12
20 x 10, 10

-SS-

BB Upright Row:
45 x 12
55 x 10, 10

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

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/26/11: Back/Hammie- Routine C

Pull Ups:
12, 10, 8, 10

Single Arm DB Row:
30 x 12, 12
60 x 8, 6, 6

Rope Pulldown:
110 x 12
150 x 12, 10, 10

Straight Arm Pulldown:
100 x 12, 12
110 x 10

SLDL:
115 x 12, 12, 12


Single Leg Seated Curl:
30 x 12
40 x 12
50 x 10, 8, 8

Cardio:
30 min cardio

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/25/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press: (deload)
2 warms
65 x 6 reps/5 sets

Hammer Strength Incline Press:
25 x 12, 12
35 x 10, 8, 8

Standing BB Press:
40 x 12
50 x 10, 10, 10

Lateral Raise:
15 x 10, 10, 10

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

Reverse Pressdown:
50 x 12
90 x 10, 10, 10

Cardio:
20 min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/24/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 10, 10, 10

Narrow Stance Leg Press:
90 x 12
180 x 10
230 x 10, 10
280 x 10

Leg Extension:
110 x 12, 10
125 x 8, 8

BB Split Squat:
75 x 12, 12, 12

Calves:
5 x 25

*Back played nice! Pain free :))

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/23/11: Delt/Bi- Routine C

BB Military Press:
2 warms
50 x 5
60 x 3
70 x 2
75 x 1
80 x 1
90 x 2

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

DB Rear Delt Raise:
15 x 12, 12, 12

-SS-

BB Upright Row:
50 x 12, 12, 12

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

Close Grip EZ Curl:
40 x 12
60 x 8, 8, 8

Cardio:
25min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/22/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold

10/21/11: Back/Hammie- Routine C

Pull Ups:
12, 10, 8, 8

Single Arm DB Row:
30 x 12, 12
55 x 8, 8, 6

Rope Pulldown:
110 x 12
150 x 12, 12, 10

Straight Arm Pulldown:
100 x 12, 12, 10

SLDL:
110 x 12, 12, 12

Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 10

Cardio:
30 min morning cardio

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/20/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
55 x 5
65 x 3
75 x 2
80 x 1
90 x 1
100 x 3
DB Incline Press:
30 x 12, 12
35 x 10, 8, 8

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

Lateral Raise:
15 x 10, 10, 10

DB Kickback:
10 x 12, 12
20 x 10, 8, 8

Dip Machine:
80 x 15
90 x 12, 12, 12

Cardio:
20 min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/19/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 8, 6, 6

Leg Extension:
80 x 12, 12
110 x 10
125 x 8, 8

Single Leg Press:
4 x 12, 12, 12, 12

Sissy Squat SS Jump Squat:
3 x 20, 15, 15

Calves:
5 x 25

Cardio:
30 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/18/11: Delt/Bi- Routine C

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

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

DB Rear Delt Raise:
15 x 12, 10, 10

-SS-

BB Upright Row:
50 x 12, 10, 10

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

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

Cardio:
45min of Zumba (yes...you read that right!)

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/18/11: Back/Hammie- Routine C

Pull Ups:
10, 10, 10, 8

Single Arm DB Row:
30 x 12, 12
55 x 8, 8, 6

Rope Pulldown:
110 x 12
140 x 12
150 x 12, 10

Straight Arm Pulldown:
100 x 12
110 x 10, 10

SLDL:
95 x 12
115 x 12, 10

Lying Single Leg Curl:
20 x 12
25 x 12
30 x 8, 8, 8

Cardio:
20 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/16/11: Off Day

Rest Day:
No weight training
30 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition Amino Shooter Core

10/15/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
75 x 1
85 x 1
90 x 3, 3, 3, 3, 7

Hammer Strength Incline Press:
25 x 12, 12
35 x 8
30 x 10, 10

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

Lateral Raise:
15 x 10, 10, 10

CGBP:
45 x 12, 12
60 x 10, 10, 10

Reverse Pressdown:
50 x 12
90 x 12, 10, 10

Cardio:
20 min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/14/11: Quads/Calves- Routine C

Front Squats:
2 warms
75 x 10, 8, 8, 6

Leg Extension:
80 x 12, 12
125 x 8
110 x 10, 10

Leg Press:
180 x 12, 12, 12, 12

Single Leg Squat SS Sissy Squat:
3 x 15

Calves:
5 x 25

Cardio:
20 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/13/11: Off Day

Rest Day:
No weight training
35 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition Amino Shooter Core

10/12/11: Delt/Bi- Routine C

BB Military Press:
2 warms
75 x 3 reps (6 sets)
75 x 8 (final set)

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

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

-SS-

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

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

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

Cardio:
20min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/11/11: Back/Hammie- Routine C

Pull Ups:
10, 10, 8, 8

Single Arm DB Row:
30 x 12, 12
50 x 8
55 x 8 ,6

Rope Pulldown:
100 x 12
130 x 12
140 x 12, 12

Straight Arm Pulldown:
100 x 12
110 x 10, 10

SLDL:
120 x 10, 10, 10

Lying Leg Curl:
40 x 12, 12
65 x 8
60 x 10, 10

Cardio:
20 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/10/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
80 x 3 reps (6 sets)
80 x 8 reps (final set)

Incline DB Press:
30 x 12, 12
35 x 10, 10, 8

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

Lateral Raise:
15 x 10, 10, 10

CGBP:
45 x 12, 12
60 x 10, 8, 8

Reverse Pressdown:
50 x 12
80 x 12
90 x 10, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/09/11: Quads/Calves-Routine C

Leg Press: (machine)
180 x 12, 12
230 x 10
250 x 10, 10, 10

Leg Extension:
125 x 10, 10, 10 *drop to fail

Zercher Squats:
45 x 15, 15
55 x 12, 12

Single Leg Extensions:
35 x 12
45 x 10, 10
25 x 25

Calves:
5 x 25

Cardio:
30 min post workout

*Warmed up with light squats, but back was not playing nice today :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/08/11: Off Day

Rest Day:
No weight training or cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM

10/07/11: Delt/Bi- Routine B

DB Shoulder Press: (deload)
2 warms
30 x 6 reps (5 sets)

Lateral Raise:
15 x 12, 12
20 x 10, 10, 10

Seated DB Front Raise:
10 x 12
15 x 10, 10

-SS-

Seated Rear Delt Fly:
10 x 12
15 x 10, 10

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

Seated DB Curl:
15 x 12, 12
30 x 5
25 x 8, 8

EZ Curl:
40 x 12
60 x 8
50 x 10, 10

Cardio:
25min post workout

*Training at a different gym, workout altered due to equipment/crowds!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/06/11: Back/Hammie- Routine B

Rough workout, back/glute was killing me :/
Didnt log anything, just did what a could.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/05/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press: (deload)
2 warms
65 x 6 reps (5 sets)

Incline Hammer Chest Press:
25 x 12, 12
35 x 10, 10, 8

Push Ups:
12, 12, 10, 10

1 Arm Lateral Raise:
20 x 10, 10, 10

Dips:
15, 15, 12, 12

Single Arm Cable Extension:
20 x 12
30 x 10, 10, 10

Cardio:
20min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/04/11: Quads/Calves-Routine B

Leg Press:
90 x 12, 12
270 x 10, 10, 10
180 x 10

Single Leg Extension:
30 x 12, 12
55 x 10, 8 ,8

Hack Squats:
90 x 10, 10, 10

DB Lunge:
40 x 10, 10, 10

Calves:
5 x 25

*Back/Glute starting bothering me on last set of leg press...took it easy after that :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

10/03/11: Delt/Bi- Routine B

Hammer Strength Shoulder Press:
2 warms
30 x 5
35 x 3
40 x 1
45 x 1
50 x 1
55 x 4

Lateral Raise:
15 x 12, 12
20 x 10, 10, 10

Seated DB Front Raise:
10 x 12
15 x 10, 10

-SS-

Seated Rear Delt Fly:
10 x 12
15 x 10, 10

Upright Cable Row:
40 x 12
70 x 10, 10

Seated DB Curl:
15 x 12, 12
30 x 7, 6, 6

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

Cardio:
20min post workout

*Training at a different gym, workout altered due to equipment/crowds!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

10/02/11: Off Day

Rest Day:
No weight training or cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold

10/01/11: Off Day

Rest Day:
No weight training
30 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition Amino Shooter Core

09/30/11: Back/Hammie- Routine B

Deadlifts:
3 warms
115 x 5
140 x 3
165 x 1
175 x 1
190 x 1
200 x 1

Lat PullDown (Underhand)
60 x 12
70 x 12
105 x 8, 8, 6

Hammer Strength Row:
45 x 12, 12
55 x 8, 8, 6

Chin Ups:
3 x 10

Back Extension:
25(plate) x 15 ,15, 15

BB Hip Thrusts:
50 x 15, 15, 15

*workout altered, different gym and had to work around crowds :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/29/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
55 x 5
65 x 3
75 x 1
80 x 1
90 x 1
95 x 6

Incline Hammer Chest Press:
25 x 12, 12
35 x 10, 10, 7

Push Ups:
15, 15, 12, 10

1 Arm Lateral Raise:
20 x 10, 10, 10

Dips:
15, 12, 12, 10

Single Arm Cable Extension:
20 x 12
30 x 10, 10, 10

Cardio:
15min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/28/11: Quads/Calves-Routine B

Leg Press:
3 warms
90 x 12, 12
180 x 10
270 x 10, 8, 8

Single Leg Extension:
35 x 12, 12
55 x 10, 8, 8*drop to fail

BB Split Squat:
95 x 12, 10, 10

Single Leg Squat SS Jump Squat:
3 x 15

Calves:
5 x 25

*Training modified to work around back/glute pain and training in a different gym.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/27/11: Delt/Bi- Routine B

Hammer Strength Shoulder Press:
25 x 12, 12
50 x 8, 6, 6
35, 10

Lateral Raise:
15 x 12, 12
25 x 10, 8, 8

Floor Raise:
10 x 12
12 x 10, 10

-SS-

Upright Cable Row:
50 x 12
80 x 10, 10

Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6

Cable Curl:
50 x 12
60 x 10, 8, 8

Cardio:
25min post workout

*Training at a different gym, workout altered due to equipment/crowds!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

09/26/11: Back/Hammie- Routine B

Deadlifts:
3 warms
150 x 2
170 x 2
*back/glute was KILLING me...No more deads :((

Lat PullDown (Underhand)
70 x 12, 12
100 x 8
110 x 6, 6

T-Bar:
45 x 12, 12
80 x 8
70 x 8, 6

Hammer Strength Pull Downs:
25 x 12
50 x 10, 8, 8

Hi Cable Close Row:
170 x 12, 10, 10

BB Hip Thrusts:
40 x 15, 15, 15

GHR:
4 x 10, 10 ,10, 8

*Workout had to be altered to train around the back/glute pain and the gym crowds

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/25/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
70 x 2
80 x 2
85 x 5, 5, 5, 10

Incline DB Bench Press:
30 x 12, 12
35 x 10, 8, 8

Push Ups:
12, 12, 12, 10

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

Dips (machine):
80 x 20, 20
90 x 15, 15

Single Arm Cable Extension:
20 x 12
40 x 10, 10, 10

Cardio:
15min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/24/11: Quads/Calves-Routine B

Squats:
3 warms
130 x 2
145 x 2
135 x 5, 5

Single Leg Extension:
40 x 12
50 x 12
60 x 10
70 x 10, 8

Sissy Squat: (superset with Step Ups)
4 x 20

Squat press machine:
180 x 12, 12, 12

Calves:
5 x 25

Cardio:
30 min post workout

*Training modified to work around back pain...

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/23/11: Rest Day

Rest Day:
No weight training
30 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition Amino Shooter Core

09/22/11: Delt/Bi- Routine B

Seated Military Press:
2 warms
70 x 5 reps (5 sets)
70 x 7 reps (last set)

Lateral Raise:
15 x 12, 12
25 x 8
20 x 10, 10

Floor Raise:
10 x 12
15 x 8, 8

-SS-

Upright Row (DB):
15 x 12
28 x 8, 8

Incline DB Curl:
15 x 12, 12
25 x 7, 6, 6

Cable Curl:
50 x 12
70 x 10, 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

09/21/11: Back/Hammie- Routine B

Deadlifts:
2 warms
165 x 5 reps (5 sets)
165 x 8 reps (last set)

Lat PullDown (Underhand)
70 x 12, 12
100 x 8, 8, 8

Lying T-Bar:
25 x 12, 12
60 x 8, 6, 6

Hi Cable Close Row:
170 x 10
160 x 12, 12

GHR:
4 x 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/20/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
75 x 5 (5sets)
75 x 10 (last set)

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

Push Ups:
12, 10, 10, 10

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

Dips:
20, 15, 15, 12

Rope Extension(overhead):
50 x 12
70 x 12, 10, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/19/11: Quads/Calves-Routine B

Squats:
3 warms
140 x 5 reps (5sets)
140 x 7 reps (last set)

Leg Extension:
80 x 12, 12
125 x 10, 10, 10

Sissy Squat: (superset with Jump Squats)
20, 20
15, 15 (holding 25lbs plate)

Squat press machine:
180 x 12, 12, 12

Calves:
5 x 25

*Training modified to work around back pain...AGAIN :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/12/11: Delt/Bi- Routine A

Seated Military Press:
2 warms
45 x 5
55 x 3
65 x 1
70 x 1
75 x 8

Seated Lateral Raise:
12 x 12
15 x 10, 10, 10

Front Plate Raise:
25 x 12, 12,12

-SS-

Rear Delt Machine:
30 x 12
40 x 12, 12

BB Curl:
45 x 12, 12
60 x 6
55 x 8, 8
Rope Curl:
60 x 12
80 x 10, 10, 8

Cardio:
25min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

09/11/11: Off Day

Rest Day:
No weight training or Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes

09/10/11: Back/Ham- Routine A

Deadlifts:
2 warms
115 x 5
135 x 3
160 x 1
170 x 1
180 x 8

Lat PullDown (Wide)
75 x 12, 12
95 x 8, 8, 8

Hammer Strength Row:
35 x 12
60 x 10, 10, 10

Seated Row:
60 x 12
65 x 12, 10

Lying Leg Curls:
45 x 12, 12
65 x 10, 10, 10

Standing Single Leg Curls:
20 x 12, 10, 10

Cardio:
25 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/09/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
50 x 5
60 x 3
70 x 1
75 x 1
80 x 12

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

Standing DB Press:
20 x 12
25 x 10, 10, 10

Side Ups:
15 x 10, 10, 10

Tricep Pushdown:
60 x 12
70 x 12
90 x 10
100 x 10, 10

DB Extension(single arm):
15 x 12, 12, 12

Macros:
Off

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/08/11: Quads/Calves-Routine A

Hack Squats:
90 x 12, 12
140 x 10, 10, 8, 8

Leg Extension (Single Leg):
35 x 12, 12
55 x 10, 10, 10*drop set to fail

Narrow Stance Machine Leg Press:
115 x 12
195 x 12
215 x 12, 12

Single Leg Squat:
4 x 15

Calves:
5 x 25

*Training modified to work around back pain :/

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/07/11: Off Day

Rest Day:
25 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition Amino Shooter Core (intra workout)

09/06/11: Delts/Bi- Routine A

Seated Military Press:
2 warms
55 x 3
65 x 3
70 x 8, 8, 10

Seated Lateral Raise:
10 x 12
15 x 10, 10, 10

DB Front Raise:
15 x 12, 12,10

-SS-

DB Rear Delt:
15 x 12, 12, 10

BB Curl:
40 x 12, 12
50 x 8, 8, 8

Rope Curl:
50 x 12
80 x 10, 10, 8

Cardio:
15min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

09/05/11: Back/Hammie- Routine A

Deadlifts:
2 warms
135 x 3
150 x 3
165 x 8, 8, 10

Lat PullDown (Wide)
60 x 12
75 x 12
90 x 8
95 x 8, 6

Hammer Strength Row:
45 x 12
70 x 8
60 x 10, 10

Seated Row
60 x 12, 12, 12

Lying Leg Curls:
45 x 12, 12
65 x 10, 8, 8

Standing Single Leg Curls:
20 x 12, 10, 10

Cardio:
25 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/04/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
60 x 3
65 x 3
70 x 8, 8, 15

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

Standing DB Press:
20 x 12
25 x 10, 10, 10

Side Ups:
12.5 x 12
15 x 10, 8

Tricep Press:
30 x 12, 12
50 x 8, 8, 8

DB Extension(single arm):
15 x 12, 12, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/03/11: Quads/Calves- Routine A

Squats:
3 warms
120 x 3
135 x 3
145 x 8, 8, 12

Leg Extension (Single Leg):
30 x 12
40 x 12
50 x 10, 10, 10*drop set to fail

Narrow Stance Leg Press:
180 x 12, 12, 12, 12

Smith Machine Split Squat:
70 x 12, 10, 10

Calves:
5 x 25

*Back was very painful today. Had to modify training..Sumo Squats and BB Split Squats were too painful.

Cardio:
25 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/02/11: Off Day

Rest Day:
No weights

25min Cardio

Macros:
Off Plan..HAPPY BIRTHDAY TO ME!

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes

09/01/11: Delts/Bis- Routine A

Seated Military Press:
2 warms
60x 8, 8, 8, 8, 10

Seated Lateral Raise:
10 x 12
15 x 10, 10, 10

DB Front Raise:
15 x 12, 12,10

-SS-

DB Rear Delt:
15 x 12, 12, 10

BB Curl:
30 x 12
40 x 10
60 x 6, 6, 6

Rope Curl:
50 x 12
70 x 12
80 x 10, 10

Macros:
45g Fat
170g Protein
150g Carbs

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

08/31/11: Back/Ham-Routine A

Deadlifts:
2 warms
145 x 8, 8, 8, 8, 10

Lat PullDown (Wide)
60 x 12, 12
90 x 8
95 x 8, 8

Incline 2 Arm DB Row:
20 x 12
30 x 10, 10
35 x 8

Seated Row
70 x 10
60 x 12, 12

Lying Leg Curls:
45 x 12, 12
60 x 10, 8, 8

Single Leg Seated Leg Curls:
30 x 12
40 x 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/30/11: Chest/Delt/Tris- Routine A

Flat BB Bench Press:
2 warms
65 x 8, 8, 8, 8, 15

Incline DB Bench Press:
25 x 12, 12
35 x 10, 10

Standing DB Press:
20 x 12
25 x 10, 8, 8

Side Ups:
12.5 x 10, 10, 10

Tricep Press:
40 x 12, 12
50 x 8, 8, 8

DB Extension:
30 x 12, 12, 12

Cardio:
25min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/29/11: Quads/Calves- Routine A

Squats:

2 warms
130 x 8, 8, 8, 8, 4 *Back was killing me :/

Leg Extension:
80 x 12, 12
125 x 10
110 x 10

DB Sumo Squat:
75 x 12
100 x 10
95 x 12, 12

BB Split Squat:
95 x 12, 12, 10



Calves:
5 x 25

Cardio:
25 min post training



Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/28/11: Off Day

Rest Day:
No weights/Cardio

Macros:
Off Plan :(

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes

08/27/11: Off Day

Rest Day:
No weights/Cardio

Macros:
Off Plan :(

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes

08/26/11: Delt/Bis- Routine C

Seated Military Press: (deload)
2 warms
45 x 6reps for 5 sets

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

DB Rear Delt:
15 x 12, 12 ,12

-SS-

DB Upright Row:
20 x 12
25 x 10, 10

Hammer Curl:
20 x 12, 20
30 x 8, 6, 6

Preacher Curl:
40 x 12
50 x 8, 8, 8

Macros:
45g Fat
170g Protein
150g Carbs

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

08/25/11: Back/Ham- Routine C

Deadlifts: (deload)
2 warms
115 x 6 reps for 5sets

Pull Ups:
12, 10, 8, 8

Hammer Strength Rows:
45 x 10, 10
60 x 8, 8, 8

Rope Pulldown:
120 x 12
170 x 8
180 x 8, 6

Straight Arm Pulldown:
120 x 10
110 x 12, 12

Lying Leg Curls:
45 x 12, 12
70 x 10, 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/24/11: Chest/Delt/Tris- Routine C

Flat BB Bench Press: (deload)
2 warms
50 x 6 reps for 5 sets

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

Standing BB Press:
45 x 12
65 x 8, 8, 8

Side Laterals:
20 x 10, 10, 10

CGBP:
45 x 12
50 x 12
70 x 8, 8
65 x 10

Reverse Pressdown:
60 x 12
90 x 12, 12, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/23/11: Quads/Calves- Routine C

Squats: *deload
2 warms
100 x 6 reps/5 sets

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

Leg Extention: (single Leg)
55 x 10, 10, 10

Walking BB Lunges:
60 x 12, 12, 12

Calves:
5 x 25

Cardio:
20 min post training

*Back was a little tight/sore but not painful

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/21/11: Back/Ham-Routine C

Deadlifts:
2 warms
115 x 5
135 x 3
155 x 1
170 x 12

Pull Ups:
12, 10, 8, 8

Hammer Strength Rows:
45 x 10, 10
55 x 8
60 x 8, 6

Rope Pulldown:
120 x 12
170 x 8, 8, 8

Straight Arm Pulldown:
120 x 10
110 x 12, 10

Seated Leg Curls:
75 x 12, 12
120 x 10, 10, 10

Cardio:
30 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/20/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
50 x 5
60 x 3
70 x 1
75 x 15

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

Standing BB Press:
50 x 12
60 x 8, 8, 8

Side Laterals:
15 x 10, 10, 10

CGBP:
45 x 12, 12
65 x 10
70 x 8, 8

Cable Tri Ext. Single Arm:
30 x 12
40 x 12, 10, 10

Cardio:
30min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/19/11: Off Day

Rest Day:
30 min cardio

Macros:
Off Plan :(

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition Amino Shooter Core (intra workout)

08/18/11: Quads/Calves-Routine C

Squats: *back was killing me, again :(
2 warms
100 x 5
120 x 3
140 x 1
150 x 10

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

Leg Extention: (single Leg)
50 x 10, 8, 8 *dropset to fail

Walking DB Lunges:
40 x 12, 10
35 x 10

Calves:
5 x 25

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

08/17/11: Delt/Bis- Routine C

Seated Military Press:
2 warms
50 x 5
60 x 5
65 x 10, 10, 12

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

DB Rear Delt:
15 x 12, 12 ,12

-SS-

Smith Upright Row:
20 x 12
30 x 12, 10

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

Preacher Curl:
40 x 12
50 x 8, 8, 8

Cardio:
Rollerskating!

Macros:
Off Plan :(

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)