Friday, September 30, 2011

09/30/11: Back/Hammie- Routine B

Deadlifts:
3 warms
115 x 5
140 x 3
165 x 1
175 x 1
190 x 1
200 x 1

Lat PullDown (Underhand)
60 x 12
70 x 12
105 x 8, 8, 6

Hammer Strength Row:
45 x 12, 12
55 x 8, 8, 6

Chin Ups:
3 x 10

Back Extension
:
25(plate) x 15 ,15, 15

BB Hip Thrusts:
50 x 15, 15, 15

*workout altered, different gym and had to work around crowds :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/29/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
55 x 5
65 x 3
75 x 1
80 x 1
90 x 1
95 x 6

Incline Hammer Chest Press:
25 x 12, 12
35 x 10, 10, 7

Push Ups:
15, 15, 12, 10

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

Dips:
15, 12, 12, 10

Single Arm Cable Extension:
20 x 12
30 x 10, 10, 10

Cardio:
15min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Wednesday, September 28, 2011

09/28/11: Quads/Calves-Routine B

Leg Press:
3 warms
90 x 12, 12
180 x 10
270 x 10, 8, 8

Single Leg Extension:
35 x 12, 12
55 x 10, 8, 8*drop to fail

BB Split Squat:
95 x 12, 10, 10

Single Leg Squat SS Jump Squat:
3 x 15

Calves:
5 x 25

*Training modified to work around back/glute pain and training in a different gym.

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/27/11: Delt/Bi- Routine B

Hammer Strength Shoulder Press:
25 x 12, 12
50 x 8, 6, 6
35, 10

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

Floor Raise:
10 x 12
12 x 10, 10

-SS-

Upright Cable Row:
50 x 12
80 x 10, 10

Incline DB Curl:
15 x 12, 12
25 x 8, 6, 6

Cable Curl:

50 x 12
60 x 10, 8, 8

Cardio:
25min post workout

*Training at a different gym, workout altered due to equipment/crowds!

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

Monday, September 26, 2011

09/26/11: Back/Hammie- Routine B

Deadlifts:
3 warms
150 x 2
170 x 2
*back/glute was KILLING me...No more deads :((

Lat PullDown (Underhand)
70 x 12, 12
100 x 8
110 x 6, 6

T-Bar:
45 x 12, 12
80 x 8
70 x 8, 6

Hammer Strength Pull Downs:
25 x 12
50 x 10, 8, 8

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

BB Hip Thrusts:
40 x 15, 15, 15

GHR:
4 x 10, 10 ,10, 8

*Workout had to be altered to train around the back/glute pain and the gym crowds

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Sunday, September 25, 2011

09/25/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
70 x 2
80 x 2
85 x 5, 5, 5, 10

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

Push Ups:
12, 12, 12, 10

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

Dips (machine):
80 x 20, 20
90 x 15, 15

Single Arm Cable Extension:
20 x 12
40 x 10, 10, 10

Cardio:
15min post workout

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Saturday, September 24, 2011

09/24/11: Quads/Calves-Routine B

Squats:
3 warms
130 x 2
145 x 2
135 x 5, 5

Single Leg Extension:
40 x 12
50 x 12
60 x 10
70 x 10, 8

Sissy Squat: (superset with Step Ups)
4 x 20

Squat press machine:
180 x 12, 12, 12

Calves:
5 x 25

Cardio:
30 min post workout

*Training modified to work around back pain...

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Friday, September 23, 2011

09/23/11: Rest Day

Rest Day:
No weight training
30 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition Amino Shooter Core

Thursday, September 22, 2011

09/22/11: Delt/Bi- Routine B

Seated Military Press:
2 warms
70 x 5 reps (5 sets)
70 x 7 reps (last set)

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

Floor Raise:
10 x 12
15 x 8, 8

-SS-

Upright Row (DB):
15 x 12
28 x 8, 8

Incline DB Curl:
15 x 12, 12
25 x 7, 6, 6

Cable Curl:

50 x 12
70 x 10, 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

Wednesday, September 21, 2011

09/21/11: Back/Hammie- Routine B

Deadlifts:
2 warms
165 x 5 reps (5 sets)
165 x 8 reps (last set)

Lat PullDown (Underhand)
70 x 12, 12
100 x 8, 8, 8

Lying T-Bar:
25 x 12, 12
60 x 8, 6, 6

Hi Cable Close Row:
170 x 10
160 x 12, 12

GHR:
4 x 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Tuesday, September 20, 2011

09/20/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press:
2 warms
75 x 5 (5sets)
75 x 10 (last set)

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

Push Ups:
12, 10, 10, 10

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

Dips:
20, 15, 15, 12

Rope Extension(overhead):
50 x 12
70 x 12, 10, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Monday, September 19, 2011

09/19/11: Quads/Calves-Routine B

Squats:
3 warms
140 x 5 reps (5sets)
140 x 7 reps (last set)

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

Sissy Squat: (superset with Jump Squats)
20, 20
15, 15 (holding 25lbs plate)

Squat press machine:
180 x 12, 12, 12

Calves:
5 x 25

*Training modified to work around back pain...AGAIN :/

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Tuesday, September 13, 2011

09/12/11: Delt/Bi- Routine A

Seated Military Press:
2 warms
45 x 5
55 x 3
65 x 1
70 x 1
75 x 8

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

Front Plate Raise:
25 x 12, 12,12

-SS-

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

BB Curl:
45 x 12, 12
60 x 6
55 x 8, 8
Rope Curl:
60 x 12
80 x 10, 10, 8

Cardio:
25min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

09/11/11: Off Day

Rest Day:
No weight training or Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes

09/10/11: Back/Ham- Routine A

Deadlifts:
2 warms
115 x 5
135 x 3
160 x 1
170 x 1
180 x 8

Lat PullDown (Wide)
75 x 12, 12
95 x 8, 8, 8

Hammer Strength Row:
35 x 12
60 x 10, 10, 10

Seated Row:
60 x 12
65 x 12, 10

Lying Leg Curls:
45 x 12, 12
65 x 10, 10, 10

Standing Single Leg Curls:
20 x 12, 10, 10

Cardio:
25 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Friday, September 9, 2011

09/09/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
50 x 5
60 x 3
70 x 1
75 x 1
80 x 12

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

Standing DB Press:
20 x 12
25 x 10, 10, 10

Side Ups:
15 x 10, 10, 10

Tricep Pushdown:
60 x 12
70 x 12
90 x 10
100 x 10, 10

DB Extension(single arm):
15 x 12, 12, 12

Macros:
Off

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)

Thursday, September 8, 2011

09/08/11: Quads/Calves-Routine A

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

Leg Extension (Single Leg):
35 x 12, 12
55 x 10, 10, 10*drop set to fail

Narrow Stance Machine Leg Press:
115 x 12
195 x 12
215 x 12, 12

Single Leg Squat:
4 x 15

Calves:
5 x 25

*Training modified to work around back pain :/

Cardio:
30 min post training

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)

Wednesday, September 7, 2011

09/07/11: Off Day

Rest Day:
25 min cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition Amino Shooter Core (intra workout)

Tuesday, September 6, 2011

09/06/11: Delts/Bi- Routine A

Seated Military Press:
2 warms
55 x 3
65 x 3
70 x 8, 8, 10

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

DB Front Raise:
15 x 12, 12,10

-SS-

DB Rear Delt:
15 x 12, 12, 10

BB Curl:
40 x 12, 12
50 x 8, 8, 8

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

Cardio:
15min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
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)

Monday, September 5, 2011

09/05/11: Back/Hammie- Routine A

Deadlifts:
2 warms
135 x 3
150 x 3
165 x 8, 8, 10

Lat PullDown (Wide)
60 x 12
75 x 12
90 x 8
95 x 8, 6

Hammer Strength Row:
45 x 12
70 x 8
60 x 10, 10

Seated Row
60 x 12, 12, 12

Lying Leg Curls:
45 x 12, 12
65 x 10, 8, 8

Standing Single Leg Curls:
20 x 12, 10, 10

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
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

Sunday, September 4, 2011

09/04/11: Chest/Delt/Tri- Routine A

Flat BB Bench Press:
2 warms
60 x 3
65 x 3
70 x 8, 8, 15

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

Standing DB Press:
20 x 12
25 x 10, 10, 10

Side Ups:
12.5 x 12
15 x 10, 8

Tricep Press:
30 x 12, 12
50 x 8, 8, 8

DB Extension(single arm):
15 x 12, 12, 10

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)

09/03/11: Quads/Calves- Routine A

Squats:
3 warms
120 x 3
135 x 3
145 x 8, 8, 12

Leg Extension (Single Leg):
30 x 12
40 x 12
50 x 10, 10, 10*drop set to fail

Narrow Stance Leg Press:
180 x 12, 12, 12, 12

Smith Machine Split Squat:
70 x 12, 10, 10

Calves:
5 x 25

*Back was very painful today. Had to modify training..Sumo Squats and BB Split Squats were too painful.

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
Champion Nutrition ADRENOL8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

09/02/11: Off Day

Rest Day:
No weights

25min Cardio

Macros:
Off Plan..HAPPY BIRTHDAY TO ME!

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

Friday, September 2, 2011

09/01/11: Delts/Bis- Routine A

Seated Military Press:
2 warms
60x 8, 8, 8, 8, 10

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

DB Front Raise:
15 x 12, 12,10

-SS-

DB Rear Delt:
15 x 12, 12, 10

BB Curl:
30 x 12
40 x 10
60 x 6, 6, 6

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

Macros:
45g Fat
170g Protein
150g Carbs

Supplements:
Multi-V
Vit-C
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, September 1, 2011

08/31/11: Back/Ham-Routine A

Deadlifts:
2 warms
145 x 8, 8, 8, 8, 10

Lat PullDown (Wide)
60 x 12, 12
90 x 8
95 x 8, 8

Incline 2 Arm DB Row:
20 x 12
30 x 10, 10
35 x 8

Seated Row
70 x 10
60 x 12, 12

Lying Leg Curls:
45 x 12, 12
60 x 10, 8, 8

Single Leg Seated Leg Curls:
30 x 12
40 x 10, 10

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)