4/30/10 - Workout B - 61 minutes

5 sets deadlift
5 sets ez bar curls
5 sets reverse grip bbell curls
5 sets bent over rows
5 sets good mornings
5 sets shrugs

5 sets side leg raises
5 sets bicycles

no cardio this week? laaaaazy ass! (bike in the shop. but i don't want excuses i want results.)

5/2/10 - Workout A - over an hour
Weight: 232 lbs

5 sets dbell kickbacks with upright rows
5 supersets reverse grip tri pressdowns with front dbell raises
5 supersets overhead tri extensions with dbell lateral raises
5 supersets tri pressdowns with bent over lateral raises
5 sets lying dbell press
5 sets machine flies

5 sets leg raises
5 sets crunches
5 sets hyperextensions

SUCK IN THAT GUT!

5/3/10 - Workout B - 54 minutes

5 sets good mornings
5 sets bent over rows
5 sets bbell curls
5 sets dbell curls

5 sets side leg lifts
5 sets bicycles

BIKE RIDE - same distance, about an hour I didn't check

5/4/10 - Workout A - 62 minutes
Weight: 232 lbs

5 sets bench press
5 sets dbell flies
5 sets straight arm pullovers
5 sets dbell kickbacks
5 sets rev grip tri pressdowns

5 sets pikeups
5 sets leg raises
5 sets crunches

5/5/10 - Workout B - just under an hour
Weight: 232 lbs

5 sets e-z bar curls
5 sets incline dbell curls
5 sets bent over rows
5 sets lat pulldowns
5 sets deadlifts

5 sets side leg raises
5 sets bicycles

5/6/10 - Workout A - 70 minutes
Weight: 234 lbs

5 sets standing dbell press
5 sets upright rows
5 sets dips
5 sets tri pressdowns
5 sets dbell press
5 sets machine flies
5 sets straight arm pullovers

5 sets toe touch crunches
5 sets leg raises
5 sets hyperextensions

right shoulder stopped hurting. it hurt after the 2nd's workout. back's been sore all week, idk quite why.

5/7/10 - Workout B - 30 minutes
Weight: 234 lbs

5 sets bent over rows
5 sets deadlift
5 sets good mornings
5 sets shrugs

edit: gonna go add
5 sets wide grip bbell curls
5 sets hammer curls

This post was edited by AF_Warren666 on May 7 2010 01:56pm

5/9-5/14 DELOAD WEEK
I did A + B like usual sunday through friday, but half the weight. I really needed to deload.
Changed my routine this week starting on the 16th
Staggering sets of situps and cardio inbetween the exercises.

A - Chest + Shoulders
5/16/10 - Workout A
went pretty heavy and hard. It's Tuesday now and my outer pecs are still a little sore.

Bench
Flies
Straight-arm Pullovers
Standing Dbell Presses
Lying Incline Lateral Raises
Upright Rows
Shrugs

B - Legs + Back
5/17/10 - Workout B
I've never really done a day dedicated to legs. I can barely walk OUCH.

Leg Extensions (on a machine, seated for the quadriceps)
Leg Extensions reversed (not sure what it's called, but I stood up and turned around in the same machine to do the hammies)
Weighted Lunges
Calf Raises (50x5 no weight. Still hurt so good)
Deadlifts
Good Mornings
Bent Over Rows

C - Biceps + Triceps
5/18/10 - Workout C
I skipped the situps today

Dbell Curls
Wide-Grip Bbell Curls
Incline Dbell Curls
Reverse Grip Triceps Pressdowns
Dbell Kickbacks
Ghettofied Dips (using my bench press)
Overhead Triceps Extensions

5/19/10 - Workout A - ~85 minutes
Weight: 236 lbs
My right hamstring is dead. If I'm still limping around tomorrow I may forsake my leg workout for a bike ride. I think it was the calf raises and heavy good mornings.

5x Incline Dbell Press
5x Incline Dbell Flies
5x Machine Flies
5x Straight-Arm Pullovers
5x Front Dbell Raises
5x Lateral Dbell Raises
5x Bent Over Dbell Laterals
5x Upright Rows
5x Shrugs
5x50 crunches coupled with light cardio staggered between exercises.

5/20/10 - Workout B - idk time but it didn't take long
Weight: 234 lbs
Right leg still hurting. But I couldn't neglect my workout!

7x15 Seated Rows (maxed out my machine@200lbs, so I did extra sets)
5x 12-15 Widegrip Lat Pulldowns (I bet I couldn't do single chin-up cuz I only rep these at 100lbs)
5x15 Bent Over Rows
5x20 Shrugs
5x25 Hyperextensions
5x50 Bicycles