12/22/11: Chest/Tris/Delts- Routine C

Flat BB Bench Press:
2 warms
75 x 3
90 x 3
100 x 3, 3

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

Standing DB Press (single arm):
25 x 12
30 x 10, 10, 8

Side Ups:
15 x 10

Reverse Press Downs:
50 x 12
90 x 12, 12
100 x 10

DB Extension:
25 x 12
35 x 12, 12, 10

Cardio:
20 min post lifting

*Workout routine had to be altered due to ridiculous crowds and annoying people :/

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/21/11: Quads-Routine C

Squat:
2 warms
120 x 3
135 x 3
155 x 4, 3

Leg Press:
180 x 12, 12
270 x 10
320 x 10, 10
370 x 8

Leg Extension:
110 x 10, 10, 8

Walking DB Lunge:
35 x 12, 10, 10

Calves:
25 x 5

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/20/11: Delt/Bi- Routine B

BB Military Press:
2 warms
60 x 5
70 x 5
80 x 5, 5

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

Floor Raise:
10 x 12
12 x 10 ,10

-SS-

Cable Upright Row:
50 x 12
80 x 10
90 x 10, 8

Incline DB Curl:
15 x 12, 10
25 x 6, 6
30 x 4

Cable Curl:
50 x 12
70 x 10, 10, 8

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements: .
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/19/11: Back/Ham- Routine B

Deadlifts:
2 warms
140 x 5
165 x 5
185 x 5
190 x 5

UH Pull Downs:
65 x 12, 12
95 x 8
105 x 6, 6

Hammer Strength Row:
45 x 12, 12
70 x 6
60 x 8, 8

Close Row (hi pully):
160 x 12
170 x 12, 12

Good Morning:
85 x 10, 10, 10

GHR:
3 x Failure

Cardio:
15min post training

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/17-18/11: Rest 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 Power Glutamine
Champion Nutrition Fish Oil

12/16/11: Chest/Tris/Delts- Routine B

Flat BB Bench Press:
2 warms
70 x 5
80 x 5
90 x 5
95 x 5

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

Push Ups:
4 x failure

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

Dips:
4 x fail

Rope Extension:
50 x 12
70 x 12, 12, 10

Macros:
45g Fat
170g Carb
150g Pro

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

12/15/11: Quads/Calves- Routine B

Squat:
2 warms
110 x 5
130 x 5
145 x 5, 5

Hack Squat:
90 x 12, 12
150 x 10, 8, 8

Sissy Squat:
4 x fail

BB Lunge:
75 x 12, 10, 10

Calves:
25 x 5

Cardio:
20 min post training

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)