05/31/11: Back/Ham-Routine B

Deadlifts:
3 warms
160 x 5
185 x 5
210 x 4, 4
135 x 12

Underhand Lat Pulldown:
60 x 12
70 x 12
105 x 8, 6, 6

T-Bar Row: (lying)
25 x 12
30 x 12
60 x 8, 6, 6

DB Straight Legged Deadlifts:
35 x 12, 12
50 x 12, 10, 10

Close Row: (high pully)
140 x 10, 10, 10

Good Mornings:
*Skipped..Couldnt get a rack AGAIN!!!!!

Glute/Ham Raise:
4 x 10, 10, 10, 8

*felt winded and weak, way too hot in the gym.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/30/11: Off Day

Rest Day: No weights/No Cardio

Macros:
I have no idea ;-)


Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil

05/29/11: Chest/Delts/Tris- Routine B

Incline BB Bench Press:
45 x 12, 12
85 x 6
75 x 8, 8

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

Pushups:
4 x 15

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

Dips:
4 x 15, 12, 10, 10

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

*20-min cardio after training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/28/11: Quads/Calves-Routine B

Squats:
3 warm ups
145 x 5
160 x 5
185 x 5, 5
135 x 12

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

Sissy Squats:
20, 20
15, 15 (holding a 10lb plate)

BB Lunge:
75 x 12, 10 ,10

Calf Raises:
4 x 25


Macros: (totals are off, I was UBER hungry today and ate extra carbs and fats)
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/27/11: Delts/Bis- Routine B

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

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

Floor Raises SS Cable Upright Row:
10 x 12, 8 , 8 50 x 12
70 x 8, 8

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

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/26/11: Back/Ham- Routine B

Deadlifts: (deload)
3 warms
145 x 5
155 x 5
170 x 5, 5
135 x 15

Underhand Lat Pulldown:
60 x 12, 12
100 x 8, 8, 6

T-Bar Row: (lying)
25 x 12, 12
60 x 6, 6, 6

DB Straight Legged Deadlifts:
30 x 12, 12
40 x 12, 10, 10

Close Row: (high pully)
140 x 10
130 x 12, 12

Good Mornings:
*Skipped..Couldnt get a rack :((

Glute/Ham Raise:
4 x 10, 10, 10, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/25/11: Cheat/Delt/Tris- Routine B

Incline BB Bench Press:
45 x 12, 12
85 x 6, 5
75 x 8

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

Pushups:
4 x 15, 12, 12, 10

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

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

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/24/11: Quads/Calves-Routine B

Squats: (deload)
3 warm ups
135 x 5
140 x 5
150 x 5, 5
135 x 12

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

Sissy Squats:
4 x 20, 20, 15, 15

BB Lunge:
75 x 12, 10 ,10

Calf Raises:
4 x 25

*Felt weak today, couldn't get into a rhythm.

Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/23/11: Delt/Bi- Routine A

Seated DB Press:
2 warms
35 x 5, 5
30 x 8, 8

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

Front Raise (DB) SS Rear Delt Fly (DB):
10 x 12 10 x 12
15 x 12, 12 ,10 15 x 12 ,12 ,10


BB Curl:
40 x 12, 12
65 x 5
55 x 8, 8

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/22/11: Off Day

Rest Day: No weights/No Cardio

Macros:
Off...it was one of 'those' days


Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil

05/21/11: Off Day

Rest Day: No weights/No Cardio

Macros: *Slightly off from a little indulging :)
45g Fat
105g Carbs
150g Protein


Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil

05/20/11: Back/Ham- Routine A

Deadlifts:
2 warms
180 x 5
205 x 3
235 x 1
235 x FAIL :(
135 x 15

Wide Lat Pulldown:
60 x 12, 12
90 x 8, 8
105 x 6

Bench Row:
30 x 12
40 x 10, 10, 10

Cable Row (low pully)
110 x 12
120 x 10, 10

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

Single Leg Curl: (standing)
20 x 12, 10, 10

Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/19/11: Chest/Delts/Tris-Routine A

Flat BB Bench:
45 x 12, 12
85 x 6
90 x 5, 5
65 x 10

Incline DB:
20 x 12
25 x 12
35 x 9, 8, 8

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

Side Ups:
12 x 10, 10, 10

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

DB Ext (lying):
25 x 12
30 x 12, 12, 10

*Felt weak and sluggish...Like I'm coming down with something :(

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoops/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/18/11: Quads/Calves-Routine A

Squats:
3 warms
160 x 5
180 x 3
205 x 3, 2
135 x 12

Leg Extension:
70 x 12
80 x 12
125 x 10
110 x 10, 10 *dropset to failure


Sumo DB Squat:
80x 12
95 x 12, 10, 10

Split Squat:
105 x 10, 10, 10

Calves:
5 x 25


Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Champion Nutrition Fish Oils
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/17/11: Delt/Bi- Routine A

Seated DB Press:
2 warms
35 x 5
40 x 5, 6
30 x 10

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

Front Raise (Plate) SS Rear Delt Fly (machine):
25 x 12, 12, 12 40 x 12, 12, 12

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

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/16/11: Back/Ham- Routine A

Deadlifts:
2 warms
170 x 3
190 x 3
215 x 3, 3
135 x 15

Wide Lat Pulldown:
60 x 12, 12
90 x 8
100 x 6, 6

Bench Row:
30 x 12
45 x 10
40 x 10, 10

Cable Row (low pully)
100 x 12
110 x 12, 12

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

Single Leg Curl: (seated)
40 x 12, 12, 12

*Strength is back and I'm feeling good!!!!

Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Champion Nutrition Fish Oil
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/15/11: Chest/Delts/Tris-Routine A

Flat BB Bench:
45 x 12, 12
85 x 8
90 x 5, 5

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

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

Side Ups:
12 x 10, 10
10 x 10

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

DB Ext:
25 x 12
30 x 12, 12, 12

*Strength is coming back!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/1 scoops each)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/14/11: Off Day

Rest Day: No weights/No Cardio

Macros: *will be off due to a few sweets later in the day
45g Fat
105g Carbs
150g Protein


Supplements:
Multi V
Champion Nutrition Fish Oil

05/13/11: Quads/Calves-Routine A

Squats:
3 warms
150 x 3
170 x 3
190 x 3, 3
135 x 12

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


Sumo DB Squat:
80x 12
95 x 10, 10, 10

Split Squat:
95 x 12, 10, 10

Calves:
5 x 25


Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Champion Nutrition Fish Oils
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/12/11: Delt/Bi- Routine A

Standing Military Press:
2 warms
60 x 5
70 x 5, 5
* aggravated the ribs, cutting out pressing for a while

Seated Lateral Raise:
10 x 12
15 x 10, 10, 10 *dropset to failure

Front Raise SS Rear Delt Raise (DB):
10 x 12 10 x 12
15 x 12, 12, 10 15 x 12, 12, 10

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

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

*Ribs feel great with the exception of pressing.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

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

Deadlifts:
2 warms
155 x 5
180 x 5
205 x 4, 3
135 x 15

Wide Lat Pulldown:
60 x 12, 12
90 x 8, 8, 6

Bench Row:
25 x 12
40 x 10, 10, 10

Cable Row (high pully)
100 x 12
110 x 12, 12

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

Single Leg Curl: (standing)
15 x 12, 12, 12

*Strength is a bit better, but still down..Ribs felt pretty good.

Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/10/11: Chest/Delts/Tris-Routine A

Flat BB Bench:
45 x 12, 12
85 x 5
75 x 10, 10, 8

Incline DB:
20 x 12, 12
30 x 10, 10, 8

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

Side Ups:
12 x 10, 8, 8

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

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

*Strength is coming back; Slight tightness in the ribs during some exercises.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/1 scoops each)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/09/11: Quads/Calves-Routine A

Squats:
3 warms
135 x 5
155 x 5
180 x 5, 5
135 x 12

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


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

Split Squat:
95 x 12, 12, 10

Calves:
5 x 25


Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/3 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/08/11: Off Day

Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Forgot to take anything..Even a multi :O)

05/07/11: Delt/Bi- Routine A

Standing Military Press:
2 warms
45 x 10
65 x 5, 5
55 x 5

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

Front Raise SS Rear Delt Raise (DB):
10 x 12 12.5 x 12
12.5 x 12, 12 15 x 12, 12

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

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

*took it easy..Ribs were a bit tight, especially with presses.
Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/06/11: Back/Ham- Routine A

Deadlifts: (deload)
2 warms
145 x 5
155 x 5
170 x 5, 5
135 x 15

Wide Lat Pulldown:
60 x 12, 12
90 x 8, 6, 5

Bench Row:
25 x 12
40 x 10, 10, 10

Seated Row:
50 x 12, 12, 12

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

Single Leg Curl: (standing)
15 x 12, 12, 12

*Easing back into things. Slight tightness/soreness in ribs with Lat Pulldowns and DB/Seated Rows.

Macros:
I have no idea!
CHEAT MEAL =))


Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (1 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/05/11: Chest/Delts/Tris-Routine A

Flat BB Bench:
45 x 12, 12
85 x 5
75 x 10, 8

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

Standing DB Press: *uncomfortable for the ribs, opted for seated presses
12.5 x 12
20 x 10, 10, 10

Side Ups:
10 x 10, 10, 10

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

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

05/04/11: Quads/Calves-Routine A

Squats: (deload)
3 warms
135 x 5
145x 5
155 x 5
135 x 10

Leg Extension:
60 x 12
80 x 12
110 x 10, 10, 10
100 *dropset to fail

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

Split Squat:
95 x 12, 10, 10

Calves:
5 x 25

*First day back after a week off. Took it easy and strength was down..But, I AM BACK!!!!!

Macros:
45g Fat
170g Carbs
150g Protein


Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/1 scoops)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)

05/03/11: Off Day

Rest Day #7: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)

05/02/11: Off Day

Rest Day #6: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)

05/01/11: Off Day

Rest Day #5: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Intensi-T (2 capsules)