4/5/12

Routine A (we have come full circle!)
Legs:

Leg Ext
60x10
70x10
80x10

Front Squat
55x8
65x8,8
75x8,8,8

Sumo DB Squat
75x10,10,10,10

DB Bench Step Ups
15's x 12, 12,12

Leg Press
130x20
150x20,20
Threw in a few single leg presses to feel the burn in glute ham tie 50x15,15,15

Cardio:
Spin Class in PM - HIIT style 45 minutes

Macros:
35F, 120, 135P

4/4/12

Cardio Only:
45 Min SS Eliptical

Macros:
40F, 80C, 135P

4/3/12

Cardio in AM - could not sleep. Woke up at 5am and hopped on spin bike in the basement. 45 min SS

Routine C
Delts and Triceps

DB Press
20x8,8
25x8,8,8

Upright Row
35x10
40x10
45x10,10

Rear delt fly
15x12,12,12

Bar Ext
40x10
45x10
50x10,10,10

DB Kickback
10x12
12x12,12,12

Macros:

35F, 120C, 135P

4/2/12

Routine C
Back and Hammies

Pull Ups
Assist x Reps
40x12
46x10, 11, 10

Bent row
65x6
45x8
55x8,8
60x8

Rope Pull Down
30x12
40x12,12,12

Stiff Dead (used dumbells - all bars taken at the Merck gym)
30's x 8, 8
40's x8, 8, 8

Leg Curl
50x12
60x12,12

Macros:
30F, 140C, 135P

4/1/12

Cardio Only:
45 minutes on stepmill steady state and very happily sweaty.

Macros:
40F, 80C, 135P

3/31/12

Routine C
Chest and Biceps

Flat DB Press
25x8
30x8
35x8,8,8

Slight Inc DB Press
20x10
25x10
30x10,10

Incline Fly
20x12,12,12

Preacher Curl
45x6,6
55x6,6,6
Something cool happened today after I finished my last set. A relatively muscular guy asked me to leave the weights as they were on the curl bar because he was going to use the bar "as it is". I don't care if he was going to use my weight as a warm up, it still felt pretty bad ass to have him say that... :-)

Hammer Curl
20x12,12
25x7 20x3
25x6 20x5

HIIT:
35 Minutes on TM - jog and sprint

Macros:
35F, 120C, 135P

3/30/12

Routine C
Legs

Squat
75x10,10
85x10,10
95x10
105x10

Leg Ext:
70x8
80x8,8

Hack Squat
35x8,10,10,10

Walking Lunge
20's x 12,12,12

Smith Squat
75x20,20,20

Macros:

35F, 130C, 135P