2/19/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8,7
85x8,8
90x8
100x8

T-Bar Row
Bar with 45lb plate x8,8
55x8,8,8

DB Deads (straight leg)
35x10
40x10,10,10

Close Row:
60x12
75x12,11

Lying leg curl (seated machine was taken)
50x10,10,12,13 fail

Cardio:
40 min TM jog 4.7 SS

Macros:
35F, 130C, 140P

2/18/12

Routine B
Chest and Biceps

Slight inc. bar press:
45x8,8
50x8, 6,6

Inc DB Press
20'sx10,10
25'sx10,10

Flat Fly
15x12
20x12,12

Inc DB Curl
12x6,6
15x6,7,9

Cable Curl
40x10
50x10
55x10
60x10

40 min PM Cardio. SS on Stairmill (level 6)

Macros:
35F, 130C, 140P

2/17/12

Cardio only:
HIIT - 35 min - TM sprints

Macros:
35F, 90C, 140P

2/16/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
190x8
210x10
230x6

Squat
85x10, 10
95x10
115x10

Sissy Squat
20x20x20x20

Bar Lunge
35x12
45x12
50x12

Leg Ext
40x20
50x16
50x16 FAIL

Macros:
35F, 130C, 140P (Free meal for dinner - pizza)

2/15/12

Routine B
Delts and Triceps

Side Lateral
8x8
10x8,8
12x8,8

Bar Shrugs
65x12,10,10 - did not complete last set because I got the most unbelievable kink in my neck (just took some serious motrin to see if it helps!)

High Incline DB Press
20x10
25x8,8,7

Dips
No assist
6,6,4,5

Rope
40x12
50x10,7
45x3
45x12

Cardio: PM - 40 min SS - spin bike
Macros:

35F, 130C, 140P

2/14/12

Cardio HIIT:
35 minutes total
Treadmill run
4.7 jog, 7.5 sprints, 20 minutes (12 sprints)

Macros:
35F, 90C, 140P

2/13/12

Cardio only - 40 minutes
Treadmill walk - 3.6 speed, 11.0 incline

Macros:
35F, 90C, 140P