2/28

Quads and Calves

-Good workout, although scaled back a bit on squats. Reset myself and no longer using any wraps or sleeves, just flat out raw squatting, making sure I get deep enough too. Still got a great pump and strength didn't drop on any other lifts. Overall really happy and best part is no soreness in my joints this time around. Calf machine was broken so I just did calf raises weighted with dumbbells; focused on squeezing and changing foot position a little each set. Sumo squats I made sure I got a full stretch at the bottom and really controlled the movement, can definitely up the weight next time around (might have gone too light actually haha). Hoping that my strength gets right back up to where it was when I was using wraps.

Leg extension: 2 warms, 220 x 10, 230 x 10

Squats: 2 warms, 225 x 8, 315 x 8, 365 x 3, 315 x 6

Walking lunges: 1 warm, 135 x 10, 145 x 10, 145 x 10

Sumo squat: 205 x 12, 225 x 11, 225 x 10

Calf Raises (DB weighted): 55's x 25, 55's x 25, 55's x 25, 55's x 25, 55's x 25

Ab work: 5 sets

10 mins Cardio

2/25-2/26

2/25

Delts and Tri's

-Great workout to finish off this routine. Strength has noticeably improved and noticing some improved width in my shoulders. Rear delts are really coming in nicely. Triceps are a lot thicker and my arms look a lot fuller as a result. Finished with some cardio. Overall feel pretty good and gonna start over with routine A.

Db press: 2 warms, 75's x 10, 85's x 8, 85's x 8, 85's x 6

Upright rows: 2 warms, 110 x 10, 125 x 9, 135 x 8

Rear delt (standing cables, reverse flyes): 1 warm, 60 x 12, 70 x 12, 70 x 10

Seated Bar extension: 2 warms, 90 x 6, 85 x 10, 85 x 9

Db kickback: 1 warm, 45's x 12, 50's x 10, 55's x 9

1 arm rope pressdown: 1 warm, 27.5 x 10

2/26

Chest and Biceps

-Switched up the order of this and quads and calves since my left leg has a bruise on it, made it hard to do much of anything. Great workout to start off the next cycle of this routine. Really got a great pump in my upper chest and know I've improved strength wise since the first time around. Incline DB press felt great, and lasted a lot longer on dips than I did before. Lowered the weight on flat bench press and really focused on the contraction and the negative part of the rep; really felt great doing this and was a good way to change things up a bit. Bicep work was great. Overall everything felt awesome. The free meal from this morning gave me a little more energy. Weight after the workout was 181, so my weight actually increased slightly for a change haha. Finished up with some ab and oblique work.

In. DB press: 2 warms, 80's x 8, 90's x 8, 90's x 7, 90's x 6

Flat bar: 2 warms, 185 x 10, 205 x 9

Chest dips: 4 sets to failure

Bar curl: 2 warms, 115 x 6, 115 x 6, 115 x 6

Rope curl: 1 warm, 50 x 10, 65 x 10, 65 x 8 (drop set, 1 drop, 3 second isometric hold each time on the drop set)

1 arm concentration curl: 1 warm, 40's x 12

Ab and oblique work: 5 sets

2/24

Back and Hams

-Awesome workout and really killed the hams today. Upped the weight on barbell rows and and stiff legged deads. Really got a great pump in my hamstrings from this workout. Moved up a bit in all my other moves. Noticing that my weight is about the same, but I look a lot fuller and harder. Loving where I'm at right now.

Pull-ups: 4 sets to failure

Barbell rows: 2 warms, 235 x 8, 285 x 8, 305 x 6

Rope pulldown: 1 warm, 140 x 12, 160 x 11, 170 x 10

Stiff legged deads: 2 warms, 245 x 8, 295 x 8, 305 x 7

Dumbbell leg curl: 2 warms, 45 x 12, 50 x 11

1 leg leg curl: 1 warm, 100 x 10

2/23

Chest and biceps

-Good workout after an off day yesterday, had to study for a chem exam so I just did cardio yesteday. Overall everything felt good, solid increases in strength from last time around. Had a great session to end this cycle of the routine for chest and biceps. Hit PR's on bicep work and got a great pump. Noticing that I'm getting pretty lean; it's probably the leanest I've been in an off-season. Feeling really good at this point and recovery is definitely getting better week to week.

Db bench press: 2 warms, 95's x 8, 95's x 8, 95's x 8, 95's x 6

Slight incline Db press: 2 warms, 70's x 10, 70's x 10

Incline fly: 1 warm, 50's x 12, 50's x 11, 50's x 10

Hammer curl: 2 warms, 65's x 6, 75's x 6, 75's x 6

Close grip curl: 1 warm, 80 x 10, 95 x 10, 110 x 8

One arm cable curl: 1 warm, 25 x 10

Ab and oblique work: 5 sets

2/22

Quads and Calves

-Great workout to start off the last wave of this routine. Finished strong, and went raw on all lifts, no wraps or anything, and didn't have any knee pain. Felt really good and strong all the way through to the end. Weights stayed high and did everything that was called for. Ended with some ab work.

Front squats: 2 warms, 155 x 8, 185 x 8, 205 x 8, 225 x 7

Leg extension: 2 warms, 225 x 10, 235 x 10

Leg press: 1 warm, 928 x 10, 1108 x 10, 1158 x 7

Lunges (barbell) : 135 x 12, 145 x 10, 145 x 10

Calf machine: 250 x 30, 250 x 30, 270 x 27, 280 x 27, 280 x 27

Ab work: 4 sets

2/20

Delts and Triceps

-Solid workout and really upped the intensity today. Had my best session as far as delts and tri's go for this routine; good note to end the 3rd cycle of this routine on. Noticing some improvements as far as detail goes in and around my rear delts and overall shoulder size. Really starting to exaggerate my shape from top to bottom by adding some much needed width. Finished with oblique work at the end.

Db press: 2 warms, 80's x 8, 80's x 8, 80's x 6, 80's x 5 (drop set, 1 drop)

Upright rows: 2 warms, 115 x 10, 125 x 9, 125 x 8

Rear delt: 1 warm, 155 x 12, 160 x 10, 160 x 10

Bar extension (seated): 2 warms, 75 x 10, 95 x 6, 85 x 8

Db kickback: 1 warm, 40's x 12, 50's x 10, 50's x 10

1 arm rope pressdown: 1 warm, 22.5 x 10 ( drop set, 1 drop)

Oblique work: 3 sets

2/18-2/19

Back and Hams

-Great workout, hit a few PR's and felt great all the way through the workout. Stiff-legged deads are better than they've ever been. Really like this hamstring routine, noticing some added thickness in my hams and in the glute-ham tie-in. Did some cardio at the end just to loosen up the legs a little bit. February 19th will just be a cardio day and I'll have my one free meal on this day as well.

Pull ups: 4 sets to failure

Bent over row: 2 warms, 225 x 8, 275 x 8, 300 x 7

Rope pulldown: 1 warm, 120 x 12, 140 x 12, 160 x 11

Stiff legged deads: 2 warms, 235 x 8, 275 x 8, 300 x 7

Db leg curl: 2 warms, 35 x 11, 45 x 10

1 leg leg curl: 1 warm, 95 x 10

10 mins cardio

2/19

25 mins cardio, 1 free meal