12/13 QUADS

LEG EXTENSION:
Warm Up: 1x50x10, 1x65x10
Working: 2x125x9,9

FRONT SQUAT:
Warm Up: 1x45x10
Working: 1x65x10, 1x75x10 2x85x8,8

SUMO SQUAT:
Warm Up: 1x85x10
Working" 1x115x12, 2x125x12,12

SPLIT SQUAT:
Working: 1x75x12, 1x85x12, 1x95x12

LEG PRESS:
Warm Up: 1x90x20
Working:2x180x20,20

DELTS AND BI's A1 12/12

HIGH INCLINE BAR PRESS: smith
Warm Up: 1x20x10, 2x40x10,10
Working: 1x50x8, 2x60x8,8

SEATED SIDE LAT:
Warm Up: 1x10x10
Working: 1x12x10, 2x15x10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x12x12,12
SS
REAR BENCH RAISE:
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 3x50x6,6,6

ROPE CURL:
Warm Up: 1x30x10
Working: 3x60x10,10,10

BACK & HAMMIES 12/9 A1

LAT WIDE:
Warm Up: 3x60x10,10,10
Working: 1x90x8, 1x100x7, 1x90x8

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x8, 3x155x8,8,8

BENCH ROW:
Warm Up: 1x25x10
Working: 1x35x10, 2x40x10,10

SEATED ROW:
Working: 1x60x12, 1x70x12, 2x80x12,12

LEG CURL LYING:
Warm Up: 1x50x12
Working: 1x65x10, 2x80x9,9

SINGLE LEG CURL:
Working: 3x20x12,12,12

having hammie issues

12/8 A1 CHEST

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x95x8, 2x100x8,8

INCL DB:
Warm Up: 2x25x10,10
Working: 1x35x10, 1x40x9

STANDING DB PRESS:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x10,10

SIDE UPS:
Working: 1x3x10, 1x5x10, 2x8x10,10

TRI PRESS:
Warm Up: 2x20x12,12
Working: 1x30x12, 2x35x12,12

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12

HOLY MACRAL I haven't posted in 20 days!!!

LEGS A1 12/7

I'm baaack....well I never really left...just didn't log some workouts...because they were too embarrassing.

Routine A-1
Warm Up: Rolfer who worked my hamstring like craaaazy

LEG EXT:
Warm Up: 2x50x10,10
Working: 2x110x10,10

FRONT SQUAT: Had to use Max Rack dunno how much bar is maybe 30lbs? this is just weight added
Warm Up: 2x40x10,10
Working: 4x50x8,8,8,8 to the ground

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x135x10, 1x115x10-the 135 didn't get low enuff

SPLIT SQUAT:
Working: 1x65x12, 2x75x12,12

LEG PRESS: Lameo
Working: 2x180x15,15 dunno my legs were spent...may have been from the rolfer or becaus ei haven't had a decent leg workout in over a week!!