02/28/11: Quads/Calves- Routine A

Squats: (deload)
2 warms
125 x 5
135 x 5
145 x 5, 5
135 x 12

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

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

Split Squat:
95 x 12
105 x 10, 10

Calves:
5 x 25

02/27/11: Off Day

Complete rest day...
No weights, No cardio

02/26/11: Delt/Bi-Routine C

Standing Military Press:
2 warms up
75 x 5
85 x 3
95 x 1, 1
45 x 15

Seated DB Press:
20 x 12, 12
35 x 8, 6, 6

Cable Lateral Raise:
15 x 12
20 x 8, 8, 8

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

SS with

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

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

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

02/25/11: Back/Ham-Routine C

Deadlifts:
2 warms
165 x 5
190 x 3
215 x 2
220 x 1
135 x 12

Pull-Ups:
15, 15, 12, 12

Barbell Row:
45 x 12
105 x 7
95 x 8, 8

Rope Pulldown (high pully)
130 x 12
180 x 7
170 x 8, 8

SLDL:
95 x 12
105 x 12, 12

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

02/24/11: Chest/Tri-Routine C

Flat DB Bench Press:
15 x 12
20 x 12
35 x 10, 8, 8

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

Flat BB Bench Press:
45 x 12
75 x 10, 10, 8

Close Grip Bench Press:
45 x 12, 12
60 x 8, 8
55 x 10

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

02/23/11: Quads-Routine C

Squats:
2 warms
150 x 5
175 x 3
200 x 2
200 x 3
135 x 15

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

Leg Extension:
125 x 10, 10, 10

Walking DB Lunges:
40 x 12, 10, 10

Front Squat:
45 x 30, 25

02/22/11: Off Day

Complete day of rest....
No weights, no cardio...Just recovering!

02/21/11: Delts/Bis-Routine C

Standing Military Press:
2 warms
70 x 3
80 x 3
90 x 3
45 x 15

Seated DB Press:
20 x 12, 12
35 x 8, 8, 6

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

Seated Rear Delt ss/ Upright Row (DB):
15 x 12
20 x 10, 10

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

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

02/20/11: Back/Hams-Routine C

Deadlifts:
2 Warms
160 x 3
180 x 3
210 x 3
200 x 3
135 x 15

Pull Ups: (assisted)
4 x 10

Bent Over BB Row:
45 x 12
105 x 8, 8, 8

Rope Pulldown: (high pully)
130 x 12
170 x 10, 10, 8

SLDL:
115 x 12, 12 , 12

Leg Curl: (lying)
40 x 12, 12
60 x 10, 10
65 x 8

02/19/11: Chest/Tri-Routine C

Flat DB Bench Press:
20 x 12, 12
35 x 8, 6, 6

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

Flat BB Bench Press:
45 x 12
70 x 10
75 x 8, 8

Close Grip Bench Press:
45 x 12, 12
55 x 12, 10, 10

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

02/18/11: Quads-Routine C

Squats:
2 Warms
140 x 3
165 x 3
185 x 3, 3

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

Leg Extension:
125 x 10, 10, 8

Walking Lunges (DB):
40 x 12, 10, 10

Front Squat:
45 x 25, 25