04/29/11: Off Day

Rest Day #4: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

04/29/11: Off Day

Yes....Another Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

04/28/11: Off Day

Another Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

04/27/11: Off Day

Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

04/26/11: Delt/Bi- Routine C

*Struggling with right lat injury. Training and weight had to be altered to work around it :((

Standing Military Press:
2 warms
75 x 5
85 x 3
65 x 5
45 x 10

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

DB 1 Arm Lateral Raise:
10 x 12, 12
15 x 10, 10, 10

Upright Row DB:
15 x 12
20 x 12, 12

Hammer Curl:
15 x 12
20 x 12
35 x 6
30 x 8, 8

Close Grip BB Curl:
45 x 12
55 x 8, 8
45 x 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/25/11: Back/Ham- Routine C

Deadlifts:
2 warms
180 x 5
200 x 3
230 x 1
235 x 1, 1 **** PR!!!!!!

Pull Ups:
4 x 15, 10, 10, 10

BB Row:
45 x 12, 12
110 x 8, 8, 6

Rope Pulldown:
60 x 12
90 x 8, 8, 6

Straight Arm Pulldown:
100 x 12, 12, 10

Stiff Legged Deads:
115 x 12, 12, 10

Seated Leg Curl:
40 x 12
50 x 12
65 x 10, 10, 8

Macros:
45g Fat
170g Carbs
150g Protein
*numbers were a little off since I didnt finish all my meals

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

04/24/11: Off Day

Happy Easter!

Rest Day: No weights/No Cardio

Macros:
I have no idea :)) Sugar and chocolate!

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

04/23/11: Chest/Delt/Tri- Routine C

Flat DB Bench Press:
20 x 12
25 x 12
40 x 8, 6 (spotter)
35 x 8

Incline DB Bench Press:
25 x 12, 12
35 x 10, 9, 9

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

Side Lateral Raise:
20 x 10, 10, 10

Close Grip Press:
45 x 12
50 x 12
65 x 10, 8, 8

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/22/11: Quads/Calves-Routine C

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

Leg Press:
230 x 12, 12
450 x 8
360 x 10, 10, 10


Leg Extension:
110 x 10
125 x 10, 10 *Pause/Squeeze at top

Walking DB Lunges:
40 x 10, 10, 10

Calves:
5 x 30

Macros:
45g Fat
170g Carbs
150g Protein

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

04/21/11: Delt/Bi- Routine C

Standing Military Press:
2 warms
70 x 3
85 x 3
90 x 3, 3
45 x 12

Slight Incline DB Press:
25 x 12, 12
30 x 10, 8, 8

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

Seated Rear Delt (DB): SS Upright Row (smith):
15 x 12, 12, 12 20 x 12
30 x 12, 12

Hammer Curl:
15 x 12
20 x 12
35 x 6, 6, 8

Close Grip BB Curl:
45 x 12
55 x 10, 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/20/11: Back/Ham- Routine C

Deadlifts:
2 warms
170 x 3
190 x 3
215 x 3, 3
135 x 12

Pull Ups:
4 x 15, 12, 8, 8

BB Row:
45 x 12, 12
105 x 6
95 x 8, 8

Rope Pulldown:
50 x 12
70 x 8, 8, 8

Straight Arm Pulldown:
100 x 12, 10, 10

Stiff Legged Deads:
115 x 12, 12, 12

Single Leg Lying Curl:
20 x 12, 12
35 x 8
30 x 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

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

04/19/11: Chest/Delt/Tri- Routine C

Flat DB Bench Press:
20 x 12
25 x 12
40 x 8 (spotter)
35 x 8, 8

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

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

Side Lateral Raise:
20 x 10, 10, 10

Close Grip Press:
45 x 12, 12
65 x 9, 8, 8

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/18/11: Off Day

Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

04/17/11: Quads/Calves-Routine C

Squats:
2 warms
150 x 3
175 x 3
200 x 3, 3
135 x 15

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

Leg Extension:
110 x 10, 10, 10 *Pause/Squeeze at top

Walking DB Lunges:
45 x 10, 10, 10

Calves:
5 x 30

Macros:
45g Fat
170g Carbs
150g Protein

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

04/16/11: Delt/Bi- Routine C

Standing Military Press:
2 warms
70 x 5
80 x 5
90 x 4
85 x 5
45 x 12

Slight Incline DB Press:
20 x 12, 12
35 x 8, 8, 6

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

Seated Rear Delt (DB): SS Upright Row (smith):
15 x 12, 12, 12 20 x 12
30 x 12, 12

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

Close Grip EZ Curl:
40 x 12
50 x 10, 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/15/11: Back/Ham- Routine C

Deadlifts:
2 warms
160 x 5
180 x 5
205 x 5, 5
135 x 15

Pull Ups:
4 x 12, 10, 10, 8

BB Row:
45 x 12, 12
105 x 8, 8, 6

Rope Pulldown:
65 x 12
80 x 8
90 x 8, 6

Straight Arm Pulldown:
100 x 12, 10, 10

Stiff Legged Deads:
115 x 12, 12, 12

Single Leg Seated Curl:
35 x 12
40 x 12
50 x 10
55 x 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

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

04/14/11: Chest/Delt/Tri- Routine C

Flat DB Bench Press:
20 x 12, 12
40 x 8, 8 (spotter)
35 x 7

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

Standing BB Press:
45 x 12
60 x 10, 10, 10

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

Close Grip Press:
45 x 12, 12
60 x 10
65 x 10, 8

Reverse Pressdown:
60 x 12
90 x 10, 10
80 x 12

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/13/11: Quads/Calves-Routine C

Squats:
2 warms
140 x 5
160 x 5
180 x 5, 5
135 x 12

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

Leg Extension:
15 x 10, 10, 8

Walking Lunges:
40 x 10, 10, 10

Calves:
5 x 30

Macros:
45g Fat
170g Carbs
150g Protein

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

04/12/11: Off Day

Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Wipe Out (2 Capsules)
Champion Nutrition Intensi-T (2 capsules)

04/11/11: Delt/Bi- Routine C

Standing Military Press (deload)
2 warms
60 x 5
70 x 5
75 x 5, 5
45 x 15

Slight Incline DB Press:
20 x 12, 12
35 x 8, 8, 8

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

Seated Rear Delt (DB): SS Upright Row (smith):
10 x 12 20 x 12
15 x 12, 10 30 x 12 ,10

Hammer Curl:
12.5 x 12 ,12
35 x 6, 5, 5

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

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

04/10/11: Back/Ham- Routine B

Deadlifts: (deload)
2 warms
150 x 5
165 x 5
175 x 5, 5
135 x 20

Pull Ups:
4 x 10, 10, 9, 10

BB Row:
45 x 12, 12
105 x 8
110 x 7, 6

Rope Pulldown:
60 x 12
90 x 8, 8, 8

Straight Arm Pulldown:
90 x 12
100 x 12, 10

Stiff Legged Deads:
115 x 12
125 x 12, 10

Leg Curl:
40x 12, 12
65 x 10, 10, 8 *dropset to fail

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

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

Flat DB Bench Press:
15 x 12
20 x 12
40 x 6, 6
35 x 8

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

Standing BB Press:
40 x 12
65 x 8
60 x 10, 10

Side Lateral Raise:
20 x 10, 10, 10

Close Press:
40 x 12, 12
50 x 10, 10, 10

Reverse Pressdown:
60 x 12
80 x 12
90 x 10, 10

Macros:
N/A- Having a treat meal :))

Supplements:
Multi-V
Vit-C
Champion Nutrition Wipe Out (2 capsules)
Champion Nutrition Intensi-T (2 capsules)
Jack3d/All Out (pre workout/3 scoops)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

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

Squats (deload):
2 warms
135 x 5
145 x 5
155 x 5
135 x 12

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

Leg Extension:
125 x 10, 8, 8

Walking DB Lunge:
35 x 12, 12, 10

Calves:
5 x 25

Macros:
45g Fat
170g Carbs
150g Protein

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

04/07/11: Delt/Bi- Routine B

Standing Military Press:
2 warms
75 x 5
85 x 3
100 x 1, 1 (spotter/FAIL!)

Side Lateral Raise:
12 x 12, 12
25 x 8, 8, 8

Floor Raises SS Upright Row (DB)
12 x 12 20 x 12
12 x 10, 10 25 x 10, 8

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

BB Curl:
45 x 12
55 x 10, 8, 8


*Disappointing training day. Couldn't get into a zone/groove :(
Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Wipe Out (2 capsules)
Jack3d/All Out (pre workout)
Size On (Intra workout)
Champion Nutrition Whey (Post workout)

04/06/11: Off Day

Rest Day: No weights/No Cardio

Macros:
45g Fat
105g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
2 Capsules of Wipe Out

04/05/11: Back/Ham- Routine B

Deadlifts:
2 warms
175 x 5
195 x 3
225 x 2, 1 *PR!!!!!!
135 x 12

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

T-Bar Row:
25 x 12, 12
65 x 8, 8, 6

High Pully Cable Row (single arm):
80 x 12, 10, 10

Good Mornings:
75 x 10
65 x 12, 12

Glute/Ham Raise:
3 x 12, 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Wipe Out (2 capsules)
Jack3d (3 scoops pre-wo)
Size-On (1 scoop intra workout)
Champion Nutrition PB Whey (1 scoop post wo)

04/04/11: Chest/Delt/Tri- Routine B

Incline BB Bench:
45 x 12, 12
85 x 7, 5
80 x 7

Incline DB Bench:
20 x 12, 12
35 x 10, 8, 8

Push Ups: (feet elevated)
4 x 10, 10, 10, 8

I arm Lateral Raise:
20 x 10, 10, 10

Dips: (assisted)
4 x 15, 15, 12, 10

Rope Extension:
50 x 12
75 x 12
80 x 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit. C
2 Capsules of Wipe Out
2 Scoops of Jack3d/1 Scoop of All Out (pre workout)
1 Scoop of Size On (intra workout)
1 Scoop of Champion Nutrition PB Whey

04/03/11: Quads/Calves-Routine B

Squats:
2 warms
160 x 5
180 x 3
210 x 1, 3 (spotter)
135 x 15

Hack Squat: (narrow/reverse stance)
90 x 12, 12
140 x 8, 8
160 x 10

Sissy Squats:
4 x 30, 30, 25, 25

BB Lunge:
85 x 12
95 x 10, 10

Macros:
45g Fat
170g Carbs
150g Protein

04/02/11: Delt/Bi- Routine B

Standing Military Press:
2 warms
75 x 3
85 x 3
95 x 3, 2
45 x 15

Side Lateral Raise:
10 x 12, 12
25 x 10, 8, 8 *dropset to fail

Floor Raises SS Cable Upright Row
10 x 12, 10, 10 50 x 12
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
150 g Protein

04/01/11: Back/Ham- Routine B

Deadlifts:
2 warms
165 x 3
185 x 3
210 x 3, 3
135 x 12

Underhand Lat Pulldown:
60 x 12, 12
110 x 7, 6, 6

T-Bar Row:
25 x 12, 12
60 x 8, 8
65 x 8

Close Row: (High Pully/Single Arm)
70 x 12
80 x 10, 10

Good Mornings:
65 x 12
75 x 10, 10

Glute/Ham Raise:
3 x 10