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)
Tuesday, August 30, 2011
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)
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
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
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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
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)
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)
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)
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)
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
08/06/11: 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)
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)
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)
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)
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)
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)
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)
Subscribe to:
Posts (Atom)