Chest and Bi's--4 Day Split-Routine A- Rotation-2

Great workout. Felt Strong and focused.Energy level was way up considering I spent all day ripping up carpet and cleaning out my lil girls room due to a busted pipe. :/

In. Db Press
50-15,15
100-12,12,12


Flat Bar
135-15,15
225-12,12

Push-ups
35,35,35,35

Bar Curl
45-15
65-15
115-5,5,5

Rope Curl
57-15
72-10,10
95-9

Con. Curl
30-10
40-10

Cardio - - 35min SS

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-Alarm or C4 or Jack3d
Intra W/O BCAA'S
Creatine after Strength Training (Cell Mass)
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Routine A Rotation 2 of 4 day split- Qauds-Calves

Lunges just kick my butt.Don't know why,they just do.
Leg Ext.
160-15,15
330-10,10

Sqauts
155-15,15
275-8,8,8,8

Bar Lunge
95-10
135-10,10,10

Sumo Sqaut (done these with Bar not Db)
185-10,10,10

Calve Singles
330-15,15,15
240-20

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Seated Bar Press
65-15,15
135-8,8,8

Seated Side Lateral
15-15
30-10
35-10,10

Front Raise
25-15
40-12,12,12

V-grip Pressdown
70-15,15
85-12
100-10,10

Db Ext.
50-15
70-12,12,12

1arm underhand pulldown
20-15
25-12

Cardio-Sprints

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Hams Routine-1-Rotation-1

Lat (over) Pull
85-15,15
220-8,8,8

Deads
135-15,15
185-8
205-8
225-8

Seated Row machine (Life Fitness)
160-15
175-10,10,10

Str. Arm Pulldown
85-10,10,10

Leg Curl
115-15,15
190-10
220-8,8

Stiff Leg Db
60-12
100-12



Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest and Bi's--4 Day Split-Routine A- Rotation-1

In. Db Press (Used Hammer Strength in. Machine)
50-15,15
90-10
115-8,7,7

Flat Bar
135-15,15
225-10,8

Push-ups
30,30,30,30

Bar Curl
45-15
65-15
115-5,5,5

Rope Curl
57-15
72-10,10
95-9

Con. Curl
30-10
40-10

Cardio - - 35min SS



Macros
P-220
C-190
F-45
Fr-25


Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'SCreatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Routine A Rotation 1 of 4 day split- Qauds-Calves

Leg Ext.
160-15,15
330-10,10

Sqauts
155-15,15
275-8,8,8,8

Bar Lunge
95-10
135-9,9,8

Sumo Sqaut (done these with Bar not Db)
135-10,10,10

Calve Singles
330-15,15,15
240-15






Macros
P-220
C-190
F-45
Fr-25


Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

SpringBreak

Catching up from the week. Finished up all 8 circuits of routines A,B and C. Received my NEW routines,which is a 4 day split!! Excited and have started.
This week was springbreak for us and we took a trip to Myrtle Beach for some fun in the Sun. I was able to maintain workouts and supplements.I slipped a little on nutrition but not real bad.Still dropped a pound! :) I been slackin on my workout blogs due to my long work hours and then training. I spend a little time preparing supplements and getting things in order for the next day. But rest assure I am hitting the GYM and Macros to the best of my abilities. Now lets get summer ready!!