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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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

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)

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)