4/13/12

Routine A
Legs

Leg Ext
60x10
80x10
70x10
65x10

Front Squat - Form is getting way better and I am starting to be more comfortable with the front squat
55x8
65x8,8
85x8,8,8,8

Sumo DB Squat
75x10,10
90x10,10

DB Step Ups
15X12,12,12

Leg Press
130x20
150x20,20

Cardio: Will do 45 minute incline walk on TM tonight

Macros:
High Day:
30F, 140C, 135P

4/12/12

Cardio Only:
HIIT - Interval Spin Class - 45 minutes.

Macros:
40F, 90C, 135P

4/11/12

Cardio Only
SS Spin Bike 45 minutes

Macros:
40F, 90C, 135P

4/10/12

Routine A
Delts and Triceps

Seat Bar Press
35x8
45x8
50x8
55x8
60x8

Seat Side lat
10x10
12x10,10,10

Front Raise
10x12,12
12x12,12

Tricep Press
40x10
60x9
50x10,10,10

DB Ext
20x12,12,12

Macros:

40F, 90C, 135P

4/9/12

Routine A
Back and Hammies

Lat Pull Wide
75x8,8
85x8,8
90x7

Deads
60x8,8
90x8,8,8

DB Bench Row
20'sx 10
25x10,10,10

DB Pull Over
20x12
25x12
30x12

Leg Curl
60x10
70x10
75x10
80x10
85x10

Cardio:
45Minute TM jog - 5.0 SS

Macros:
30F, 140C, 135P

4/8/12

Off Completely

Macros:

40F, 80C, 135P

4/7/12

Routine A
Chest and Biceps

Incline DB Press
20x8
25x8
30x8,8,8

Flat Bar Press
45x10,10
50x10,10

Push Ups
28,23,19

BB Curl
40x6,6
50x6,6,6

Rope Cable Curl
50x10,10,10,10

Cardio:
HIIT on TM Sprints

Macros:
35F, 120C, 135P