Seated DB Press:
20 x 12
25 x 12
35 x 10, 8, 8
1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 10
Seated Rear Delt (DB):
12 x 12
15 x 12, 12
20 x 10
SS
Upright Row BB:
45 x 12
55 x 12, 12
60 x 10
Hammer Curl:
15 x 12
25 x 10
40 x 5, 5
35 x 6
Close Grip BB Curl:
45 x 12
55 x 10, 8, 8
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, June 30, 2011
Wednesday, June 29, 2011
06/29/11: Back/Hammie- Routine C
*Went easy on the back...unfortunately, it was a deadlift-free workout :(
Pull Ups:
4 x 10, 10, 8, 8
BB Row:
45 x 12, 12
105 x 8
110 x 8, 6
Rope Pulldown:
110 x 12
170 x8
180 x 6, 6
Straight Arm Pulldown:
110 x 12, 10, 10
Stiff Legged Deadlifts:
*skipped due to back pain
Seated Single Leg Curls:
30 x 12, 12
50 x 10, 8, 8
Cardio:
20min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Pull Ups:
4 x 10, 10, 8, 8
BB Row:
45 x 12, 12
105 x 8
110 x 8, 6
Rope Pulldown:
110 x 12
170 x8
180 x 6, 6
Straight Arm Pulldown:
110 x 12, 10, 10
Stiff Legged Deadlifts:
*skipped due to back pain
Seated Single Leg Curls:
30 x 12, 12
50 x 10, 8, 8
Cardio:
20min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
06/28/11: Chest/Delt/Tris- Routine C
Incline DB Bench Press:
20 x 12, 12
35 x 10, 10, 10
Flat DB Bench Press:
25 x 12, 12
35 x 8, 6, 6
Standing BB Press:
45 x 12, 12
55 x 10, 10
60 x 8
Lateral Raise:
20 x 10, 10, 10
Close Grip Bench Press:
45 x 12
50 x 12
65 x 10
70 x 8, 8
Reverse Pressdown:
70 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 Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12, 12
35 x 10, 10, 10
Flat DB Bench Press:
25 x 12, 12
35 x 8, 6, 6
Standing BB Press:
45 x 12, 12
55 x 10, 10
60 x 8
Lateral Raise:
20 x 10, 10, 10
Close Grip Bench Press:
45 x 12
50 x 12
65 x 10
70 x 8, 8
Reverse Pressdown:
70 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 Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Monday, June 27, 2011
06/27/11: Quads/Calves- Routine C
Leg Press:
180 x 12, 12
360 x 10, 10
410 x 8, 8
Squats:
2 Warms
155 x 6
135 x 8, 8
Leg Extension: (single leg)
50 x 10
60 x 8, 8
Walking Lunges (DB):
30 x 12, 12, 12
Cardio:
20 minutes
*Back started acting up when squatting, took it easy and didn't push it.
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
180 x 12, 12
360 x 10, 10
410 x 8, 8
Squats:
2 Warms
155 x 6
135 x 8, 8
Leg Extension: (single leg)
50 x 10
60 x 8, 8
Walking Lunges (DB):
30 x 12, 12, 12
Cardio:
20 minutes
*Back started acting up when squatting, took it easy and didn't push it.
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, June 26, 2011
06/25/11: Off Day
No weight training or cardio
Macros:
Off plan
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
06/24/11: Delt/Bi- Routine C
Seated DB Press:
20 x 12, 12
35 x 10, 8, 8
1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 10
Seated Rear Delt: (machine)
30 x 12
50 x 10, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 12
35 x 8, 6, 6
Close Grip BB Curl:
45 x 12
55 x 10, 8, 8
Cardio:
30 minutes
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12, 12
35 x 10, 8, 8
1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 10
Seated Rear Delt: (machine)
30 x 12
50 x 10, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 12
35 x 8, 6, 6
Close Grip BB Curl:
45 x 12
55 x 10, 8, 8
Cardio:
30 minutes
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, June 23, 2011
06/23/11: Back/Hammie- Routine C
Deadlifts:
3 warms
165 x 3
190 x 3
215 x 3
*Tweaked my back when attempting to set up for a second set; went easy for the rest of workout :(
Pull Ups:
4 x 15, 10, 10, 10
BB Row:
45 x 12, 12
95 x 8, 8, 8
Rope Pulldown:
100 x 12
170 x 8, 8x 8
Straight Arm Pulldown:
100 x 12
110 x 10, 10
Stiff Legged Deadlifts:
*skipped due to back pain
Lying Leg Curls:
40 x 12, 12
65 x 10, 10, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warms
165 x 3
190 x 3
215 x 3
*Tweaked my back when attempting to set up for a second set; went easy for the rest of workout :(
Pull Ups:
4 x 15, 10, 10, 10
BB Row:
45 x 12, 12
95 x 8, 8, 8
Rope Pulldown:
100 x 12
170 x 8, 8x 8
Straight Arm Pulldown:
100 x 12
110 x 10, 10
Stiff Legged Deadlifts:
*skipped due to back pain
Lying Leg Curls:
40 x 12, 12
65 x 10, 10, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, June 22, 2011
06/22/11: Chest/Delt/Tris- Routine C
Flat DB Bench Press:
25 x 12, 12
35 x 8, 8, 8
Incline DB Bench Press:
25 x 12, 12
35 x 10, 8, 8
Standing BB Press:
45 x 12
55 x 10, 10, 8
Lateral Raise:
20 x 10, 10
25 x 8
Close Grip Bench Press:
45 x 12, 12
60 x 10
65 x 10, 8
Reverse Pressdown:
70 x 12
90 x 12, 10, 10
Cardio:
20 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
25 x 12, 12
35 x 8, 8, 8
Incline DB Bench Press:
25 x 12, 12
35 x 10, 8, 8
Standing BB Press:
45 x 12
55 x 10, 10, 8
Lateral Raise:
20 x 10, 10
25 x 8
Close Grip Bench Press:
45 x 12, 12
60 x 10
65 x 10, 8
Reverse Pressdown:
70 x 12
90 x 12, 10, 10
Cardio:
20 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Tuesday, June 21, 2011
06/21/11: Quads/Calves- Routine C
Squats:
2 Warms
150 x 3
170 x 3
190 x 3, 3
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 8, 8
Leg Extension: (single leg)
40 x 10
50 x 8, 8
Walking Lunges (DB):
40 x 10
35 x 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
2 Warms
150 x 3
170 x 3
190 x 3, 3
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 8, 8
Leg Extension: (single leg)
40 x 10
50 x 8, 8
Walking Lunges (DB):
40 x 10
35 x 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Monday, June 20, 2011
06/20/11: Delt/Bi- Routine C
Seated DB Press:
20 x 12, 12
35 x 10, 8, 8, 6
1 Arm Cable Lateral Raise:
20 x 12, 12
30 x 8
25, 10, 10
Seated Rear Delt: (machine)
30 x 12
40 x 10, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 10
35 x 8, 5, 5
Close Grip BB Curl:
40 x 12
50 x 10, 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12, 12
35 x 10, 8, 8, 6
1 Arm Cable Lateral Raise:
20 x 12, 12
30 x 8
25, 10, 10
Seated Rear Delt: (machine)
30 x 12
40 x 10, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 10
35 x 8, 5, 5
Close Grip BB Curl:
40 x 12
50 x 10, 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
06/19/11: Off Day
Rest Day:
No weight training or cardio
Macros:
Off plan
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
No weight training or cardio
Macros:
Off plan
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
06/18/11: Back/Hammie- Routine C
Deadlifts:
3 warms
155 x 5
180 x 5
205 x 5, 5
135 x 12
Pull Ups:
4 x 15, 10, 9, 9
BB Row:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
170 x 8, 6, 6
Straight Arm Pulldown:
100 x 12, 12, 10
Stiff Legged Deads:
110 x 12, 10, 10
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warms
155 x 5
180 x 5
205 x 5, 5
135 x 12
Pull Ups:
4 x 15, 10, 9, 9
BB Row:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
170 x 8, 6, 6
Straight Arm Pulldown:
100 x 12, 12, 10
Stiff Legged Deads:
110 x 12, 10, 10
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Friday, June 17, 2011
06/17/11: Chest/Delt/Tris- Routine C
Flat DB Bench Press:
20 x 12
25 x 12
35 x 8, 8, 6
Incline DB Bench Press:
20 x 12, 12
35 x 10, 8, 8
Standing BB Press:
40 x 12
50 x 10, 10, 10
Lateral Raise:
20 x 10
25 x 8, 8
Close Grip Bench Press:
45 x 12, 12
60 x 10, 8, 8
Reverse Pressdown:
60 x 12
90 x 12, 10, 10
Cardio:
30 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12
25 x 12
35 x 8, 8, 6
Incline DB Bench Press:
20 x 12, 12
35 x 10, 8, 8
Standing BB Press:
40 x 12
50 x 10, 10, 10
Lateral Raise:
20 x 10
25 x 8, 8
Close Grip Bench Press:
45 x 12, 12
60 x 10, 8, 8
Reverse Pressdown:
60 x 12
90 x 12, 10, 10
Cardio:
30 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, June 16, 2011
06/16/11: Quads/Calves- Routine C
Squats:
2 Warms
140 x 5
160 x 5
185 x 5, 5
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 10, 8
Leg Extension:
125 x 10, 8, 8
Walking Lunges (DB):
35 x 12, 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
2 Warms
140 x 5
160 x 5
185 x 5, 5
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 10, 8
Leg Extension:
125 x 10, 8, 8
Walking Lunges (DB):
35 x 12, 10, 10
Cardio:
20 minutes
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, June 15, 2011
06/15/11: Delt/Bi- Routine C
Standing Military Press: *First time pressing since rib injury
2 warms
55 x 5
60 x 5
65 x 5
45 x 12
Seated DB Press:
20 x 12, 12
30 x 8, 8, 6
1 Arm Cable Lateral Raise:
20 x 12, 12
30 x 8
25, 10, 10
Seated Rear Delt:
12 x 12
15 x 12, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 10
35 x 6, 5, 5
Close Grip BB Curl:
40 x 12
50 x 10, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
55 x 5
60 x 5
65 x 5
45 x 12
Seated DB Press:
20 x 12, 12
30 x 8, 8, 6
1 Arm Cable Lateral Raise:
20 x 12, 12
30 x 8
25, 10, 10
Seated Rear Delt:
12 x 12
15 x 12, 10
SS
Upright Row BB:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 10
35 x 6, 5, 5
Close Grip BB Curl:
40 x 12
50 x 10, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Tuesday, June 14, 2011
06/14/11: Back/Hammie- Routine C
Deadlifts: (deload)
2 warms
145 x 5
155 x 5
170 x 5
135 x 12
Pull Ups:
4 x 10, 10, 10, 10
BB Row:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
160 x 8, 8, 7
Straight Arm Pulldown:
100 x 12, 10, 10
Stiff Legged Deads:
115 x 12, 10, 10
Lying Leg Curl:
40 x 12, 12
65 x 8
60 x 10, 10
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
145 x 5
155 x 5
170 x 5
135 x 12
Pull Ups:
4 x 10, 10, 10, 10
BB Row:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
160 x 8, 8, 7
Straight Arm Pulldown:
100 x 12, 10, 10
Stiff Legged Deads:
115 x 12, 10, 10
Lying Leg Curl:
40 x 12, 12
65 x 8
60 x 10, 10
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoop)
Size On (intra workout/1 scoop)
Champion Nutrition Whey (post workout/1 scoop)
Monday, June 13, 2011
06/12/11: Off Day
Rest Day:
No weight training
45min walk
Macros:
Off plan
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
No weight training
45min walk
Macros:
Off plan
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
06/13/11: Chest/Delt/Tris- Routine C
Flat DB Bench Press:
20 x 12, 12
35 x 8, 8, 6
Incline DB Bench Press:
25 x 12, 12
35 x 8
30 x 10, 10
Standing BB Press:
40 x 12
50 x 10, 10, 10
Lateral Raise:
20 x 10, 10, 10
Close Grip Bench Press:
45 x 12, 12
55 x 10, 10, 10
Reverse Pressdown:
60 x 12
80 x 12, 12, 10
Cardio:
20 min (cross ramp)
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12, 12
35 x 8, 8, 6
Incline DB Bench Press:
25 x 12, 12
35 x 8
30 x 10, 10
Standing BB Press:
40 x 12
50 x 10, 10, 10
Lateral Raise:
20 x 10, 10, 10
Close Grip Bench Press:
45 x 12, 12
55 x 10, 10, 10
Reverse Pressdown:
60 x 12
80 x 12, 12, 10
Cardio:
20 min (cross ramp)
Macros:
Off plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Saturday, June 11, 2011
06/11/11: Quads/Calves- Routine C
Squats: (deload)
2 Warms
130 x 5
140 x 5
150 x 5
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 10, 8
Leg Extension:
110 x 10
125 x 10, 8
Walking Lunges (DB):
40 x 10, 10, 10
Cardio:
30 min (stepmill)
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
2 Warms
130 x 5
140 x 5
150 x 5
135 x 12
Leg Press:
180 x 12, 12
360 x 10, 10, 10, 8
Leg Extension:
110 x 10
125 x 10, 8
Walking Lunges (DB):
40 x 10, 10, 10
Cardio:
30 min (stepmill)
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Friday, June 10, 2011
06/10/11: Delt/Bi- Routine B
Seated DB Press:
20 x 12
25 x 12
35 x 10, 8, 8
Side Lateral Raise:
15 x 12, 12
25 x 8, 8
20 x 10
Floor Raise:
10 x 12
10 x 12, 12
Upright Row:(Cable)
50 x 12
70 x 10
80 x 10, 10
Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6
Cable Curl:
50 x 12
80 x 10, 8, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12
25 x 12
35 x 10, 8, 8
Side Lateral Raise:
15 x 12, 12
25 x 8, 8
20 x 10
Floor Raise:
10 x 12
10 x 12, 12
Upright Row:(Cable)
50 x 12
70 x 10
80 x 10, 10
Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6
Cable Curl:
50 x 12
80 x 10, 8, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, June 9, 2011
06/09/11: Back/Hammie- Routine B
Deadlifts:
3 warms
180 x 5
205 x 3
235 x 1 *went for a second and failed
225 x 1
Underhand Lat Pulldown:
60 x 12, 12
110 x 6, 6
100 x 8
T-Bar Row:
30 x 12, 12
65 x8, 8, 8
DB Straight Legged Deadlifts:
35 x 12, 12
50 x 12, 12, 10
Close Row: (high pully; rope)
140 x 12, 10, 10
Good Mornings:
75 x 12, 12, 10
Glute/Ham Raise:
4 x 10, 10, 8, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warms
180 x 5
205 x 3
235 x 1 *went for a second and failed
225 x 1
Underhand Lat Pulldown:
60 x 12, 12
110 x 6, 6
100 x 8
T-Bar Row:
30 x 12, 12
65 x8, 8, 8
DB Straight Legged Deadlifts:
35 x 12, 12
50 x 12, 12, 10
Close Row: (high pully; rope)
140 x 12, 10, 10
Good Mornings:
75 x 12, 12, 10
Glute/Ham Raise:
4 x 10, 10, 8, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, June 8, 2011
06/08/11: Chest/Delt/Tris- Routine B
Incline BB Bench Press:
45 x 12, 12
85 x 5
75 x 8, 8
Incline DB Bench Press:
25 x 12, 12
30 x 10
35 x 8, 8
Pushups:
4 x 15, 12, 12, 10
1 Arm Lateral Raise:
20 x 10
25 x 8, 8
Dips: (hammer strength)
90 x 10, 10, 10, 10
Rope Extension: (overhead)
50 x 12
70 x 12, 10, 10
Cardio:
30 min split between treadmill and crossramp
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout 2 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
45 x 12, 12
85 x 5
75 x 8, 8
Incline DB Bench Press:
25 x 12, 12
30 x 10
35 x 8, 8
Pushups:
4 x 15, 12, 12, 10
1 Arm Lateral Raise:
20 x 10
25 x 8, 8
Dips: (hammer strength)
90 x 10, 10, 10, 10
Rope Extension: (overhead)
50 x 12
70 x 12, 10, 10
Cardio:
30 min split between treadmill and crossramp
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout 2 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Tuesday, June 7, 2011
06/07/11: Quads/Calves- Routine B
Squats:
3 warm ups
160 x 5
180 x 3
210 x 3
215 x 1 *PR!!!!!
Hack Squats: (narrow stance)
90 x 12, 12
120 x 10, 10
140 x 8
Sissy Squats:
4 x 15 (holding 25lbs plate)
BB Lunge:
75 x 12, 10 ,10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warm ups
160 x 5
180 x 3
210 x 3
215 x 1 *PR!!!!!
Hack Squats: (narrow stance)
90 x 12, 12
120 x 10, 10
140 x 8
Sissy Squats:
4 x 15 (holding 25lbs plate)
BB Lunge:
75 x 12, 10 ,10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Monday, June 6, 2011
06/06/11: Delt/Bi- Routine B
Seated DB Press:
20 x 12, 12
40 x 6
35 x 6, 8
Side Lateral Raise:
15 x 12, 12
25 x 8, 8, 8
Floor Raise:
10 x 12
12.5 x 8, 8
-SS-
Upright Row: (DB-single arm)
25 x 12
30 x 10, 8
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
80 x 10, 10, 8
Cardio:
30min (treadmill)
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
20 x 12, 12
40 x 6
35 x 6, 8
Side Lateral Raise:
15 x 12, 12
25 x 8, 8, 8
Floor Raise:
10 x 12
12.5 x 8, 8
-SS-
Upright Row: (DB-single arm)
25 x 12
30 x 10, 8
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
80 x 10, 10, 8
Cardio:
30min (treadmill)
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/2 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, June 5, 2011
06/05/11: Rest Day
Rest Day:
No weights/No Cardio
Macros:
Ugh...off again
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
No weights/No Cardio
Macros:
Ugh...off again
Supplements:
Multi V
Vit-C
Champion Nutrition Fish Oil
Saturday, June 4, 2011
06/04/11: Back/Hammie- Routine B
Deadlifts:
3 warms
165 x 3
190 x 3
215 x 1, 1 *FAIL :((
135 x 12
Underhand Lat Pulldown:
60 x 12
70 x 12
105 x 8, 6, 6
T-Bar Row:
25 x 12
30 x 12
55 x 8, 8
65 x 6
DB Straight Legged Deadlifts:
35 x 12, 12
50 x 12, 12, 10
Close Row: (high pully)
140 x 12, 10, 10
Good Mornings:
75 x 12, 12, 10
Glute/Ham Raise:
3 x 10, 10, 10
*Really shitty workout, felt like quitting but pushed through even though I wasnt feeling it.
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warms
165 x 3
190 x 3
215 x 1, 1 *FAIL :((
135 x 12
Underhand Lat Pulldown:
60 x 12
70 x 12
105 x 8, 6, 6
T-Bar Row:
25 x 12
30 x 12
55 x 8, 8
65 x 6
DB Straight Legged Deadlifts:
35 x 12, 12
50 x 12, 12, 10
Close Row: (high pully)
140 x 12, 10, 10
Good Mornings:
75 x 12, 12, 10
Glute/Ham Raise:
3 x 10, 10, 10
*Really shitty workout, felt like quitting but pushed through even though I wasnt feeling it.
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout/1 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Friday, June 3, 2011
06/03/11: Chest/Delt/Tris- Routine B
Incline BB Bench Press:
45 x 12, 12
85 x 6, 5, 5
Incline DB Bench Press:
25 x 12, 12
35 x 8, 8, 8
Pushups:
4 x 15, 15, 12, 12
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips:
4 x 15, 15, 12, 12
Rope Extension: (overhead)
50 x 12
70 x 10
60 x 12, 12
Cardio:
30 min split between treadmill and crossramp
Macros: *off due to a pasta dinner
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout 2 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
45 x 12, 12
85 x 6, 5, 5
Incline DB Bench Press:
25 x 12, 12
35 x 8, 8, 8
Pushups:
4 x 15, 15, 12, 12
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips:
4 x 15, 15, 12, 12
Rope Extension: (overhead)
50 x 12
70 x 10
60 x 12, 12
Cardio:
30 min split between treadmill and crossramp
Macros: *off due to a pasta dinner
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout 2 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, June 2, 2011
06/02/11: Quads/Calves- Routine B
Squats:
3 warm ups
150 x 3
170 x 3
195 x 3, 3
Hack Squats: (narrow stance)
90 x 12, 12
110 x 10
120 x 10, 10
Sissy Squats:
4 x 15 (holding 25lbs plate)
BB Lunge:
75 x 12, 10 ,10
Calf Raises:
4 x 25
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/1 scoop each)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warm ups
150 x 3
170 x 3
195 x 3, 3
Hack Squats: (narrow stance)
90 x 12, 12
110 x 10
120 x 10, 10
Sissy Squats:
4 x 15 (holding 25lbs plate)
BB Lunge:
75 x 12, 10 ,10
Calf Raises:
4 x 25
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/1 scoop each)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, June 1, 2011
06/01/11: Delt/Bi- Routine B
Seated DB Press:
15 x 12
20 x 12
35 x 10, 8, 8
Side Lateral Raise:
12 x 12
15 x 12
25 x 8, 8, 8
Front Raise: (plate)
25 x 12, 12, 10
-SS-
Upright Row: (smith)
30 x 12, 12, 10
Incline DB Curl:
15 x 12, 12
25 x 6, 5, 5
Cable Curl:
50 x 12
80 x 10, 8, 8
Cardio:
30min on Crossramp
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)
15 x 12
20 x 12
35 x 10, 8, 8
Side Lateral Raise:
12 x 12
15 x 12
25 x 8, 8, 8
Front Raise: (plate)
25 x 12, 12, 10
-SS-
Upright Row: (smith)
30 x 12, 12, 10
Incline DB Curl:
15 x 12, 12
25 x 6, 5, 5
Cable Curl:
50 x 12
80 x 10, 8, 8
Cardio:
30min on Crossramp
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)
Subscribe to:
Posts (Atom)