1/29/12

Routine A
Chest and Biceps

Incline Db Press:

25x8,8
30x8,8
35x7

Flat Bar:
45x10,10
55x7 (fail)
45x8

Push Ups
20,20,18

Bar Curl
30x6
40x6,6
50x4
40x2
50x3
40x3

Rope Curl
40x10,10
50x10
55x10

Cardio:
Jog SS Treadmill at 5.5
40 minutes

Macros:
35F, 150C, 140P

1/28/12

Routine A
Legs

Leg Ext60x10
90x10
105x10

Squat
75x8,8
95x8,8
115x8,8

Sumo DB Squat
75x10
80x10,10
90x10

DB Step Ups
15x12,12,12

Leg Press:
175x20,20,20

Cardio:
HIIT Stepmill
level 4 and 12
25min

Macros:
35F, 150C, 140P

1/27/12

Cardio 40 minute stairmill level 5 SS

1 hour pilates class (had off and wanted a good stretch)

Macros:
35F, 110C, 140P

1/26/12

25 Minute HIIT - Eliptical

Macros:
35F, 110C, 140P

1/25/12

Routine A:
Delts and Triceps

Seat Bar Press
40x10
50x8
60x3
50x8,6

Seat Side Lateral
8x10
10x10,10
12x8

Front Raise
15x12,12,12
20x5
15x7

Tricep Press
40x10,10
50x10,10,8

DB Ext
15x12
20x12,12,12

Cardio:

40Min Bike SS

Macros:
35F, 150C, 140P

1/24/12

Cardio only day:
40 min SS running on TM - 4 miles

Macros:
35F, 110C, 140P

1/23/12

Routine A:
Back and Hammies

Lat Pull Wide
62.5x8,8
75x8
80x8, 8

Deads
75x8,8
95x8
115x6,6

DB Bench Row
20x10
25x10,10,10

DB Pullover
20x12
25x12
30x10

Leg Curl
50x10
60x10
70x10
80x8
90x8

Macros:
35F, 150C, 140P