10/30/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

10/29/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

10/28/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 10, 10, 10

Narrow Stance Leg Press:
90 x 12, 12
270 x 10, 10, 10, 10

Single Leg Extension:
55 x 10, 10, 8

BB Split Squat:
75 x 12
80 x 10, 10

Calves:
5 x 25

Cardio:
20min post workout

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)

10/27/11: Delt/Bi- Routine C

BB Military Press:
2 warms
60 x 6reps (5 sets)

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

DB Rear Delt Raise:
15 x 12
20 x 10, 10

-SS-

BB Upright Row:
45 x 12
55 x 10, 10

Hammer Curl:
20 x 10, 20
40 x 5
35 x 6, 6

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

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)

10/26/11: Back/Hammie- Routine C

Pull Ups:
12, 10, 8, 10

Single Arm DB Row:
30 x 12, 12
60 x 8, 6, 6

Rope Pulldown:
110 x 12
150 x 12, 10, 10

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

SLDL:
115 x 12, 12, 12


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

Cardio:
30 min cardio

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

10/25/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press: (deload)
2 warms
65 x 6 reps/5 sets

Hammer Strength Incline Press:
25 x 12, 12
35 x 10, 8, 8

Standing BB Press:
40 x 12
50 x 10, 10, 10

Lateral Raise:
15 x 10, 10, 10

Close Grip BP:
50 x 12
55 x 12
65 x 10
70 x 10, 8

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

Cardio:
20 min 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)

10/24/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 10, 10, 10

Narrow Stance Leg Press:
90 x 12
180 x 10
230 x 10, 10
280 x 10

Leg Extension:
110 x 12, 10
125 x 8, 8

BB Split Squat:
75 x 12, 12, 12

Calves:
5 x 25

*Back played nice! Pain free :))

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)

10/23/11: Delt/Bi- Routine C

BB Military Press:
2 warms
50 x 5
60 x 3
70 x 2
75 x 1
80 x 1
90 x 2

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

DB Rear Delt Raise:
15 x 12, 12, 12

-SS-

BB Upright Row:
50 x 12, 12, 12

Hammer Curl:
15 x 12
20 x 10
35 x 6, 6 ,6

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

Cardio:
25min post workout

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)

10/22/11: Off Day

Rest Day:
No weight training/Cardio

Macros:
45g Fat
105g Carbs
150g Protein

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

10/21/11: Back/Hammie- Routine C

Pull Ups:
12, 10, 8, 8

Single Arm DB Row:
30 x 12, 12
55 x 8, 8, 6

Rope Pulldown:
110 x 12
150 x 12, 12, 10

Straight Arm Pulldown:
100 x 12, 12, 10

SLDL:
110 x 12, 12, 12

Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 10

Cardio:
30 min morning cardio

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

10/20/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
55 x 5
65 x 3
75 x 2
80 x 1
90 x 1
100 x 3
DB Incline Press:
30 x 12, 12
35 x 10, 8, 8

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

Lateral Raise:
15 x 10, 10, 10

DB Kickback:
10 x 12, 12
20 x 10, 8, 8

Dip Machine:
80 x 15
90 x 12, 12, 12

Cardio:
20 min 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)

10/19/11: Quad/Calves- Routine C

Front Squats:
2 warms
75 x 10, 8, 6, 6

Leg Extension:
80 x 12, 12
110 x 10
125 x 8, 8

Single Leg Press:
4 x 12, 12, 12, 12

Sissy Squat SS Jump Squat:
3 x 20, 15, 15

Calves:
5 x 25

Cardio:
30 min post workout

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)

10/18/11: Delt/Bi- Routine C

BB Military Press:
2 warms
70 x 1
15 x 1
80 x 3, 3, 3, 3, 5

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

DB Rear Delt Raise:
15 x 12, 10, 10

-SS-

BB Upright Row:
50 x 12, 10, 10

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

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

Cardio:
45min of Zumba (yes...you read that right!)

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)

10/18/11: Back/Hammie- Routine C

Pull Ups:
10, 10, 10, 8

Single Arm DB Row:
30 x 12, 12
55 x 8, 8, 6

Rope Pulldown:
110 x 12
140 x 12
150 x 12, 10

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

SLDL:
95 x 12
115 x 12, 10

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

Cardio:
20 min post workout

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

10/16/11: Off 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

10/15/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
75 x 1
85 x 1
90 x 3, 3, 3, 3, 7

Hammer Strength Incline Press:
25 x 12, 12
35 x 8
30 x 10, 10

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

Lateral Raise:
15 x 10, 10, 10

CGBP:
45 x 12, 12
60 x 10, 10, 10

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

Cardio:
20 min 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)

10/14/11: Quads/Calves- Routine C

Front Squats:
2 warms
75 x 10, 8, 8, 6

Leg Extension:
80 x 12, 12
125 x 8
110 x 10, 10

Leg Press:
180 x 12, 12, 12, 12

Single Leg Squat SS Sissy Squat:
3 x 15

Calves:
5 x 25

Cardio:
20 min post workout

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)

10/13/11: Off Day

Rest Day:
No weight training
35 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

10/12/11: Delt/Bi- Routine C

BB Military Press:
2 warms
75 x 3 reps (6 sets)
75 x 8 (final set)

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

Rear Delt Machine:
30 x 12
50 x 10, 10

-SS-

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

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

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

Cardio:
20min post workout

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)

10/11/11: Back/Hammie- Routine C

Pull Ups:
10, 10, 8, 8

Single Arm DB Row:
30 x 12, 12
50 x 8
55 x 8 ,6

Rope Pulldown:
100 x 12
130 x 12
140 x 12, 12

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

SLDL:
120 x 10, 10, 10

Lying Leg Curl:
40 x 12, 12
65 x 8
60 x 10, 10

Cardio:
20 min post workout

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

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

Flat BB Bench Press:
2 warms
80 x 3 reps (6 sets)
80 x 8 reps (final set)

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

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

Lateral Raise:
15 x 10, 10, 10

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

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

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)

10/09/11: Quads/Calves-Routine C

Leg Press: (machine)
180 x 12, 12
230 x 10
250 x 10, 10, 10

Leg Extension:
125 x 10, 10, 10 *drop to fail

Zercher Squats:
45 x 15, 15
55 x 12, 12

Single Leg Extensions:
35 x 12
45 x 10, 10
25 x 25

Calves:
5 x 25

Cardio:
30 min post workout

*Warmed up with light squats, but back was not playing nice today :/

Macros:
45g Fat
170g Carbs
150g Protein

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

10/08/11: 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

10/07/11: Delt/Bi- Routine B

DB Shoulder Press: (deload)
2 warms
30 x 6 reps (5 sets)

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

Seated DB Front Raise:
10 x 12
15 x 10, 10

-SS-

Seated Rear Delt Fly:
10 x 12
15 x 10, 10

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

Seated DB Curl:
15 x 12, 12
30 x 5
25 x 8, 8

EZ Curl:
40 x 12
60 x 8
50 x 10, 10

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

10/06/11: Back/Hammie- Routine B

Rough workout, back/glute was killing me :/
Didnt log anything, just did what a could.

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)

10/05/11: Chest/Delt/Tri- Routine B

Flat BB Bench Press: (deload)
2 warms
65 x 6 reps (5 sets)

Incline Hammer Chest Press:
25 x 12, 12
35 x 10, 10, 8

Push Ups:
12, 12, 10, 10

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

Dips:
15, 15, 12, 12

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

Cardio:
20min 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)

10/04/11: Quads/Calves-Routine B

Leg Press:
90 x 12, 12
270 x 10, 10, 10
180 x 10

Single Leg Extension:
30 x 12, 12
55 x 10, 8 ,8

Hack Squats:
90 x 10, 10, 10

DB Lunge:
40 x 10, 10, 10

Calves:
5 x 25

*Back/Glute starting bothering me on last set of leg press...took it easy after that :/

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)

10/03/11: Delt/Bi- Routine B

Hammer Strength Shoulder Press:
2 warms
30 x 5
35 x 3
40 x 1
45 x 1
50 x 1
55 x 4

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

Seated DB Front Raise:
10 x 12
15 x 10, 10

-SS-

Seated Rear Delt Fly:
10 x 12
15 x 10, 10

Upright Cable Row:
40 x 12
70 x 10, 10

Seated DB Curl:
15 x 12, 12
30 x 7, 6, 6

BB Preacher Curl:
30 x 12
40 x 10, 10
50 x 8

Cardio:
20min 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)

10/02/11: 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 Thermo Gold

10/01/11: Off 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