Tuesday, August 30, 2011

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)

Monday, August 29, 2011

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)

Thursday, August 25, 2011

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)

Wednesday, August 24, 2011

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)

Tuesday, August 23, 2011

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)

Monday, August 22, 2011

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)

Friday, August 19, 2011

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)

Wednesday, August 17, 2011

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)

08/16/11: Back/Ham- Routine C

Deadlifts:
2 warms
135 x 5
140 x 5
150 x 10, 10, 15

Pull Ups:
10, 10, 8, 8

Barbell Rows: *painful on my back, going to lay off them for a while :(
45 x 12, 12
105 x 8
95 x 8, 8

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

Straight Arm Pulldown:
110 x 12, 12, 10

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)

Tuesday, August 16, 2011

08/15/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
55 x 5
65 x 5
70 x 10, 10, 17

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

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

Side Laterals:
20 x 10, 10, 10

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

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

Cardio:
15min 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)

Monday, August 15, 2011

08/14/11: Quads/Calves- Routine C

Squats:
2 warms
110 x 5
125 x 5
135 x 10, 10, 10

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

Leg Extention:
125 x 10, 10, 10

Walking DB Lunges:
35 x 10, 10, 10

Calves:
5 x 25

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)

08/13/11: Delts/Bis-Routine C

Seated Military Press:
2 warms
55 x 5 Sets of 10 Reps

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

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

-SS-

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

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

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

Cardio:
30 min 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 Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

08/12/11: Rest Day

Off Day:
No weight training or Cardio

Macros:
45g Fat
105g Carbs
150g Protein


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

Thursday, August 11, 2011

08/11/11: Back/Hams- Routine C

Deadlifts:
2 warms
135 x 5 sets of 10 reps

Pull Ups:
10, 10 ,10, 8

Barbell Rows:
45 x 12, 12
115 x 8, 6, 6

Rope Pulldown:
90 x 12
160 x 8
170 x 6, 6

Straight Arm Pulldown:
110 x 12, 10, 10

Lying Leg Curls:
40 x 12
45 x 12
65 x 10, 10
70 x 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/1 scoop)

Wednesday, August 10, 2011

08/10/11: Chest/Delt/Tri-Routine C

Flat BB Bench Press:
2 warms
60 x 10, 10, 10, 10, 15

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

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

Side Laterals:
15 x 10, 10, 10

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

Reverse Pressdowns:
60 x 12
90 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)

08/09/11: Quads/calves -Routine C

Squats:
2 warms
120 x 5 sets of 10

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

Leg Extention:
125 x 10, 8, 8

Walking DB Lunges:
30 x 12, 12, 12

Calves:
5 x 25

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)

Tuesday, August 9, 2011

08/08/11- Delt/Bi: Routine B

Seated DB Press:
20 x 12
30 x 12
35 x 10, 8, 8

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

Floor Raise:
10 x 12
12.5 x 10, 10

Cable Upright Row:
60 x 12
90 x 10, 10

Incline DB Curl:
15 x 12, 12
30 x 5, 5, 5

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

Cardio:
30min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
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, August 7, 2011

08/07/11: Off Day

Rest day:
No weights or cardio

Macros:
Off plan! :/

Supplements:
None!

08/06/11: Back/Ham- Routine B

Underhand Lat Pulldown:
60 x 12
75 x 12
110 x 8, 8, 6

Tbar row:
45 x 12, 12
75 x 8
80 x 6, 6

DB SL Deads:
40 x 12, 12
55 x 12, 12, 12

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

Back Extensions:
3 x 15 (holding 25lbs plate)

GHR:
4 x 10, 10, 10, 8

Cardio:
30 min post training

Macros:
45g Fat
170g Carb
150g Pro

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

08/05/11: Chest/Delts/Tri- Routine B

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

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

Push Ups:
4 x 12, 12 10, 10

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

Dips: (machine)
80 x 15
90 x 12, 12
100 x 8

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

Cardio:
20 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
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)

Friday, August 5, 2011

08/04/11: Quads/Calves-Routine B

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

Leg Extenstion: (single Leg)
40 x 12, 12
80 x 6
70 x 8, 8

Sissy Squat:
15 x 4 (25lb plate)

-SS-

Jump Squats:
4 x 25

BB Step Ups:
50 x 12, 12, 12

Calves:
5 x 25

*Workout altered, back feeling good and looking forward to squatting next time!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
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)

Thursday, August 4, 2011

08/03/11: Delt/Bi- Routine B

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

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

Floor Raise:
12 x 12
12 x 10, 8

-SS-

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

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

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

Cardio:
Rollerskating LOL!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
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)

Wednesday, August 3, 2011

08/02/11: Back/Ham- Routine B

Underhand Lat Pulldown:
60 x 12
75 x 12
110 x 8, 6, 6

Tbar row (lying):
45 x 12, 12
70 x 8, 6, 6

DB SL Deads:
35 x 12, 12
50 x 12, 12, 12

Seated Row:
70 x 12, 12, 10

Back Extensions:
3 x 15 (holding 25lbs plate)

GHR:
4 x 10, 10, 10, 8

Cardio:
20min post training

Macros:
45g Fat
170g Carb
150g Pro

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

Tuesday, August 2, 2011

08/01/11: Chest/Delt/Tri-Routine B

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

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

Push Ups:
4 x 12, 10, 10, 10

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

Dips:
4 x 12, 12, 10, 8

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


Cardio:
20 min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Fish Oil
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)