Rest day:
No weights or no cardio
Macros:
45g Fat
105g Carbs
150g Pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Sunday, July 31, 2011
07/30/11: Quads- Routine B
Leg Extension:
70 x 12, 12
140 x 8, 8, 8 *dropset to fail
Leg Press:
180 x 12, 12
360 x 10, 10, 10
Sissy Squat:
20 x 2
15 x 2 (25lb plate)
-SS-
Jump Squats:
4 x 25
BB Walking Lunge:
60 x 12, 12, 12
Calves:
5 x 25
*Workout altered around the back :(
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
70 x 12, 12
140 x 8, 8, 8 *dropset to fail
Leg Press:
180 x 12, 12
360 x 10, 10, 10
Sissy Squat:
20 x 2
15 x 2 (25lb plate)
-SS-
Jump Squats:
4 x 25
BB Walking Lunge:
60 x 12, 12, 12
Calves:
5 x 25
*Workout altered around the back :(
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
07/29/11: Delt/Bi-Routine B
Seated DB Press:
20 x 12
25 x 12
35 x 8, 8, 8
1-Arm Lateral Raise:
12.5 x 12, 12
25 x 10, 10, 8
Floor Raise:
10 x 12
12.5 x 10, 10
-SS-
Cable Upright Row:
50 x 12
90 x 10, 10
Incline DB Curl:
15 x 12, 12
30 x 4
25 x 6, 6
EZ Curl:
40x 12
50 x 10, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (1 scoop pre/wo)
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, 8
1-Arm Lateral Raise:
12.5 x 12, 12
25 x 10, 10, 8
Floor Raise:
10 x 12
12.5 x 10, 10
-SS-
Cable Upright Row:
50 x 12
90 x 10, 10
Incline DB Curl:
15 x 12, 12
30 x 4
25 x 6, 6
EZ Curl:
40x 12
50 x 10, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (1 scoop pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Friday, July 29, 2011
07/28/11: Back/Ham- Routine B
Underhand Lat Pulldown:
60 x 12
75 x 12
105 x 8, 8, 8
Tbar row (lying):
25 x 12, 12
60 x 8
70 x 6, 6
DB Deads:
35 x 12, 12
50 x 12, 12, 12
Hi Pully Close Row:
170 x 12, 10, 10
Back Extensions:
3 x 15 (holding 25lbs plate)
GHR:
4 x 10, 8, 8, 8
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
60 x 12
75 x 12
105 x 8, 8, 8
Tbar row (lying):
25 x 12, 12
60 x 8
70 x 6, 6
DB Deads:
35 x 12, 12
50 x 12, 12, 12
Hi Pully Close Row:
170 x 12, 10, 10
Back Extensions:
3 x 15 (holding 25lbs plate)
GHR:
4 x 10, 8, 8, 8
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, July 28, 2011
07/27/11: Chest/Delt/Tri- Routine B
Incline BB Bench:
45 x 12, 12
85 x 8
90 x 6, 5
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x 15, 15, 12, 12
1 Arm Lateral Raise:
25 x 10, 8, 8
Dips: (hammer strength)
90 x 12, 12, 10, 10
Single Arm Cable Ext:
20 x 12
40 x 12, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
45 x 12, 12
85 x 8
90 x 6, 5
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x 15, 15, 12, 12
1 Arm Lateral Raise:
25 x 10, 8, 8
Dips: (hammer strength)
90 x 12, 12, 10, 10
Single Arm Cable Ext:
20 x 12
40 x 12, 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, July 27, 2011
07/26/11: Quads- Routine B
Leg Extension:
70 x 12, 12
140 x 8, 8, 8 *dropset to fail
Leg Press:
180 x 12, 12
360 x 10, 10, 8
Sissy Squat:
20 x 2
15 x 2 (25lb plate)
BB Lunge:
75 x 12, 12, 12
Calves:
5 x 25
*Workout altered around the back :(
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
70 x 12, 12
140 x 8, 8, 8 *dropset to fail
Leg Press:
180 x 12, 12
360 x 10, 10, 8
Sissy Squat:
20 x 2
15 x 2 (25lb plate)
BB Lunge:
75 x 12, 12, 12
Calves:
5 x 25
*Workout altered around the back :(
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Monday, July 25, 2011
07/25/11: Delt/Bi- Routine B
Seated DB Press:
2 warms
35 x 8, 8, 8
1-Arm Lateral Raise:
12.5 x 12, 12
25 x 10, 8, 8
Floor Raise:
10 x 12
12.5 x 10, 10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 10
Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6
EZ Curl:
40x 12
50 x 10, 10, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (1 scoop pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
35 x 8, 8, 8
1-Arm Lateral Raise:
12.5 x 12, 12
25 x 10, 8, 8
Floor Raise:
10 x 12
12.5 x 10, 10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 10
Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6
EZ Curl:
40x 12
50 x 10, 10, 8
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (1 scoop pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, July 24, 2011
07/24/11: Back/Hammie- Routine B
Underhand Lat Pulldown:
60 x 12
75 x 12
105 x 8
110 x 6, 6
Tbar row:
25 x 12, 12
65 x 8
75 x 8, 6
DB Deads:
30 x 12, 12
50 x 12, 12, 12
Hi Pully Close Row:
150 x 12
170 x 12, 12, 10
GHR:
4 x 10, 10, 10, 8
Back Extensions:
3 x 15, 15, 15
Cardio:
30 min after training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
60 x 12
75 x 12
105 x 8
110 x 6, 6
Tbar row:
25 x 12, 12
65 x 8
75 x 8, 6
DB Deads:
30 x 12, 12
50 x 12, 12, 12
Hi Pully Close Row:
150 x 12
170 x 12, 12, 10
GHR:
4 x 10, 10, 10, 8
Back Extensions:
3 x 15, 15, 15
Cardio:
30 min after training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Saturday, July 23, 2011
07/23/11: Chest/Delt/Tris- Routine B
Incline BB Bench:
45 x 12, 12
95 x 5
85 x 7, 6
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x 15, 12, 10, 10
1 Arm Lateral Raise:
25 x 8, 8
20 x 10
Dips:
4 x 12, 10, 10, 8
Rope Extension:
50 x 12
80 x 12, 10, 10
Cardio:
20min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
45 x 12, 12
95 x 5
85 x 7, 6
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x 15, 12, 10, 10
1 Arm Lateral Raise:
25 x 8, 8
20 x 10
Dips:
4 x 12, 10, 10, 8
Rope Extension:
50 x 12
80 x 12, 10, 10
Cardio:
20min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
07/22/11- Off Day
Rest day:
No weights or no cardio
Macros:
45g fat
105g carbs
150g pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
No weights or no cardio
Macros:
45g fat
105g carbs
150g pro
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Thursday, July 21, 2011
07/21/11: Quads/Calves- Routine
Squats:
3 warms
150 x 8, 8, 6, 6
Hack Squat:
90 x 12, 12
150 x 10, 10, 8
Sissy Squat:
20 x 4
BB Lunge:
75 x 12, 12, 10
Calves:
5 x 25
*Back was tight and bothered me on both squats and hack squats :( GRRR!
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
3 warms
150 x 8, 8, 6, 6
Hack Squat:
90 x 12, 12
150 x 10, 10, 8
Sissy Squat:
20 x 4
BB Lunge:
75 x 12, 12, 10
Calves:
5 x 25
*Back was tight and bothered me on both squats and hack squats :( GRRR!
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, July 20, 2011
07/20/11: Delts/Bi-Routine A
Seated BB Press:
2 warms
75 x 8, 8, 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt Raise:
15 x 12, 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Hammer Curl:
15 x 12
30 x 10, 10, 10
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)
2 warms
75 x 8, 8, 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt Raise:
15 x 12, 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Hammer Curl:
15 x 12
30 x 10, 10, 10
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)
Tuesday, July 19, 2011
07/19/11: Back/Hammie- Routine A
Wide Grip Lat Pulldown:
60 x 12
70 x 12
110 x 8, 8, 8
Deadlifts: *back feeling a little tight, going lighter and playing it smart!
2 warms
185 x 8
150 x 8, 8
Single Arm DB Row:
30 x 12
55 x 10, 8, 8
Hi Pully Cable Row:
140 x 12
160 x 12, 10
Lying Leg Curl:
40 x 12, 12
70 x 10, 8, 8
Standing Single Leg Curl:
20 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
60 x 12
70 x 12
110 x 8, 8, 8
Deadlifts: *back feeling a little tight, going lighter and playing it smart!
2 warms
185 x 8
150 x 8, 8
Single Arm DB Row:
30 x 12
55 x 10, 8, 8
Hi Pully Cable Row:
140 x 12
160 x 12, 10
Lying Leg Curl:
40 x 12, 12
70 x 10, 8, 8
Standing Single Leg Curl:
20 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Monday, July 18, 2011
07/18/11: Chest/Delt/Tris- Routine A
Flat BB Bench:
45 x 12, 12
95 x 6, 6, 6
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 8
Standing DB Press:
20 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
100 x 10, 10, 8
Lying DB Extension:
25 x 12
35 x 10, 10
Cardio:
10min post workout
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
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
45 x 12, 12
95 x 6, 6, 6
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 8
Standing DB Press:
20 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
100 x 10, 10, 8
Lying DB Extension:
25 x 12
35 x 10, 10
Cardio:
10min post workout
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
Jack3d (Pre workout/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, July 17, 2011
07/17/11: Off Day
Rest day:
No weights or no cardio
Macros:
45g fat
105g carbs
150g pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
No weights or no cardio
Macros:
45g fat
105g carbs
150g pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Saturday, July 16, 2011
07/16/11: Quads/Calves- Routine A
Leg Extension (single leg):
30 x 12, 12
40 x 10
50 x 10, 10
Front Squat:
2 warms
100 x 8, 6
95 x 6, 6
Sumo Squat BB:
95 x 12
135 x 10, 10, 10
BB Split Squat:
95 x 10, 10, 10
Calves:
5 x 25
Cardio:
30 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
30 x 12, 12
40 x 10
50 x 10, 10
Front Squat:
2 warms
100 x 8, 6
95 x 6, 6
Sumo Squat BB:
95 x 12
135 x 10, 10, 10
BB Split Squat:
95 x 10, 10, 10
Calves:
5 x 25
Cardio:
30 min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Jack3d (2scoop pre workout)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
Friday, July 15, 2011
07/15/11: Delt/Bi- Routine A
Seated BB Press:
2 warms
70 x 8
75 x 6, 5
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
BB Front Raise:
20 x 12
30 x 12, 12
-SS-
Rear Delt Fly:
35 x 12
45 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 5, 5
Rope Curl:
50 x 12
80 x 10, 8, 8
Cardio:
30 min
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)
2 warms
70 x 8
75 x 6, 5
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
BB Front Raise:
20 x 12
30 x 12, 12
-SS-
Rear Delt Fly:
35 x 12
45 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 5, 5
Rope Curl:
50 x 12
80 x 10, 8, 8
Cardio:
30 min
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)
Thursday, July 14, 2011
07/14/11: Back/Hammie- Routine A
Wide Grip Lat Pulldown:
60 x 12
70 x 12
110 x 8, 6, 6
Deadlifts:
2 warms
185 x 8, 6, 6
Single Arm DB Row:
30 x 12
55 x 10, 10, 8
Seated Cable Row:
70 x 12, 12, 10
Lying Leg Curl:
40 x 12, 12
70 x 8
65 x 10, 10
Seated Single Leg Curl:
45 x 12, 10, 10
Macros:
45g Fat
170g Carb
150g Pro
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)
60 x 12
70 x 12
110 x 8, 6, 6
Deadlifts:
2 warms
185 x 8, 6, 6
Single Arm DB Row:
30 x 12
55 x 10, 10, 8
Seated Cable Row:
70 x 12, 12, 10
Lying Leg Curl:
40 x 12, 12
70 x 8
65 x 10, 10
Seated Single Leg Curl:
45 x 12, 10, 10
Macros:
45g Fat
170g Carb
150g Pro
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)
Wednesday, July 13, 2011
07/13/11: Chest/Delt/Tris- Routine A
Flat BB Bench:
45 x 12, 12
95 x 6, 5
85 x 8
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 8
Standing DB Press:
20 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
90 x 12
100 x 10, 8
Seated Single Arm DB Extension:
10 x 12
15 x 12, 12
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)
45 x 12, 12
95 x 6, 5
85 x 8
Incline DB Bench:
25 x 12, 12
35 x 10, 10, 8
Standing DB Press:
20 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
90 x 12
100 x 10, 8
Seated Single Arm DB Extension:
10 x 12
15 x 12, 12
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)
Tuesday, July 12, 2011
07/12/11: Quads/Calves- Routine A
Leg Extension:
70 x 12
80 x 12
125 x 10, 10, 10
*Hack Squat:
2 warms
180 x 8, 8, 6, 6
Sumo Squat (DB):
80 x 12
95 x 10
100 x 10, 10
*Bulgarian Split Squat (BB):
50 x 12, 10, 10
Calves:
5 x 25
*Workout had to be altered due to a crowded gym (no racks available!) and my back was acting up...again!
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)
70 x 12
80 x 12
125 x 10, 10, 10
*Hack Squat:
2 warms
180 x 8, 8, 6, 6
Sumo Squat (DB):
80 x 12
95 x 10
100 x 10, 10
*Bulgarian Split Squat (BB):
50 x 12, 10, 10
Calves:
5 x 25
*Workout had to be altered due to a crowded gym (no racks available!) and my back was acting up...again!
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, July 11, 2011
07/11/11: Delt/Bi- Routine A
Seated BB Press:
2 warms
65 x 8, 8
70 x 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
BB Front Raise:
20 x 12
30 x 12, 12
-SS-
Rear Delt Raise:
12.5 x 12
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Rope Curl:
50 x 12
70x 10
80 x 10, 8
Cardio:
10min
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)
2 warms
65 x 8, 8
70 x 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
BB Front Raise:
20 x 12
30 x 12, 12
-SS-
Rear Delt Raise:
12.5 x 12
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Rope Curl:
50 x 12
70x 10
80 x 10, 8
Cardio:
10min
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)
07/10/11: Off Day
Rest day:
No weights or no cardio
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
No weights or no cardio
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
07/09/11: Back/Hammie- Routine A
Wide Grip Lat Pulldown:
60 x 12
75 x 10
105 x 8, 8, 6
Deadlifts:
2 warms
185 x 8, 6, 6
Single Arm DB Row:
30 x 12
55 x 10, 8, 8
Hi Pully Cable Row:
120 x 12
140 x 12
150 x 12
Lying Leg Curl:
40 x 12, 12
65 x 10
70 x 8, 8
Standing Single Leg Curl:
20 x 12, 10, 10
Cardio:
30min
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)
60 x 12
75 x 10
105 x 8, 8, 6
Deadlifts:
2 warms
185 x 8, 6, 6
Single Arm DB Row:
30 x 12
55 x 10, 8, 8
Hi Pully Cable Row:
120 x 12
140 x 12
150 x 12
Lying Leg Curl:
40 x 12, 12
65 x 10
70 x 8, 8
Standing Single Leg Curl:
20 x 12, 10, 10
Cardio:
30min
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)
Friday, July 8, 2011
07/08/11: Chest/Delt/Tris- Routine A
Flat BB Bench:
45 x 12, 12
90 x 7, 6, 6
75 x 12
Incline DB Bench:
25 x 10, 10
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
90 x 10, 10, 8
Lying DB Extension:
25 x 12
35 x 10, 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)
45 x 12, 12
90 x 7, 6, 6
75 x 12
Incline DB Bench:
25 x 10, 10
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
90 x 10, 10, 8
Lying DB Extension:
25 x 12
35 x 10, 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)
Thursday, July 7, 2011
07/07/11: Quads/Calves- Routine A
Leg Extension:
70 x 12, 12
125 x 10, 10, 10
Front Squat:
2 warms
95 x 8
100 x 6, 6, 6
Sumo Squat (BB):
95 x 12
135 x 10, 10, 10
Split Squat (BB):
95 x 10, 10, 10
Calves:
5 x 25
*Back has been feeling good, but the squats bothered it again :(
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)
70 x 12, 12
125 x 10, 10, 10
Front Squat:
2 warms
95 x 8
100 x 6, 6, 6
Sumo Squat (BB):
95 x 12
135 x 10, 10, 10
Split Squat (BB):
95 x 10, 10, 10
Calves:
5 x 25
*Back has been feeling good, but the squats bothered it again :(
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)
Wednesday, July 6, 2011
07/06/11: Off Day
Rest day:
No weights or no cardio
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
No weights or no cardio
Macros:
Off Plan
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Tuesday, July 5, 2011
07/05/11: Delt/Bi- Routine A
Seated BB Press:
2 warms
55 x 8
65 x 8
70 x 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
DB Front Raise:
12 x 12
15 x 12, 12
-SS-
Rear Delt Raise:
12 x 12
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Rope Curl:
50 x 12
70x 10
80 x 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)
2 warms
55 x 8
65 x 8
70 x 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
DB Front Raise:
12 x 12
15 x 12, 12
-SS-
Rear Delt Raise:
12 x 12
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Rope Curl:
50 x 12
70x 10
80 x 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)
Monday, July 4, 2011
07/04/11: Back/Hammie- Routine A
Wide Grip Lat Pulldown:
60 x 12
65 x 12
105 x 8, 6, 6
Deadlifts:
2 warms
185 x 6, 6, 6
Single Arm DB Row:
30 x 12
50 x 10, 10, 10
Seated Cable Row:
60 x 12
70 x 10, 10
Lying Leg Curl:
40 x 12, 12
65 x 10
70 x 8, 8
Standing Single Leg Curl:
15 x 12, 12, 10
*Back felt OK, took it easy..didn't wanna push it.
Cardio:
30min
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)
60 x 12
65 x 12
105 x 8, 6, 6
Deadlifts:
2 warms
185 x 6, 6, 6
Single Arm DB Row:
30 x 12
50 x 10, 10, 10
Seated Cable Row:
60 x 12
70 x 10, 10
Lying Leg Curl:
40 x 12, 12
65 x 10
70 x 8, 8
Standing Single Leg Curl:
15 x 12, 12, 10
*Back felt OK, took it easy..didn't wanna push it.
Cardio:
30min
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, July 3, 2011
07/03/11: Chest/Delt/Tris- Routine A
Flat BB Bench:
45 x 12, 12
85 x 8
90 x 6, 5
Incline DB Bench:
25 x 10, 10
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
80 x 10
90 x 10, 8
Seated DB Extension:
25 x 12
35 x 12, 10, 10
Cardio:
45min
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)
45 x 12, 12
85 x 8
90 x 6, 5
Incline DB Bench:
25 x 10, 10
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 10, 10
Tricep Pushdowns:
70 x 12, 12
80 x 10
90 x 10, 8
Seated DB Extension:
25 x 12
35 x 12, 10, 10
Cardio:
45min
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)
Saturday, July 2, 2011
07/02/11: Quads/Calves- Routine A
Leg Extension:
70 x 12, 12
125 x 10, 10, 10
Front Squat:
2 warms
95 x 8, 6, 6, 6
Sumo Squat (BB):
95 x 12
135 x 10
115 x 10, 10
Split Squat (BB):
95 x 12, 10, 10
Calves:
5 x 25
*Back has been feeling fine, til I started squatting. It was bothersome, so I went light and took it easy :(
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)
70 x 12, 12
125 x 10, 10, 10
Front Squat:
2 warms
95 x 8, 6, 6, 6
Sumo Squat (BB):
95 x 12
135 x 10
115 x 10, 10
Split Squat (BB):
95 x 12, 10, 10
Calves:
5 x 25
*Back has been feeling fine, til I started squatting. It was bothersome, so I went light and took it easy :(
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)
Friday, July 1, 2011
07/01/11: 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
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