7/6 Wednesday Routine A - Legs

Squat -
Barx15, 65x15, 95x10, 115x8

Leg Ext
40x15, 75x10, 85x10, 95x10

Sumo DB
45x15 (switch to smith machine..can lift way more without compromising grip strength and I sooooo feel it still today...(Friday)
Smith - 90x10, 2-120x10

Step ups holding 25 lb plate - 3 sets of 10 reps each side

Calf Raises - S/L 3 sets holding 25 lb plate for 15 reps

7/5 - Tuesday - Routine A

Took two days off..felt good for this week's lifts!! Shoulder and knee doing pretty good (knock on wood)
Chest/Bi's

In DB Press
15x15, 20x15
30x10, 35x8, 40x6 (unassisted)

Smith Press - lying on floor - Want to go as heavy as possible but afraid to get stuck without a spotter - weight is totalled for both sides, eg. 20 lbs will be 10 lb plate on each side
20x15, 40x10, 60x8, 70x8 (hard)

Chest Dips supersetted with Strength Builder Pushup on position 4 for handles
Weighted 10 lb plate on belt x 10, 20lbx7, 8

Pushups 3 sets of 10, 10, 12

Biceps
BB Curl 20x20, 30x15
Wkg 40x10, 50x7, 60x4 (hard)

DB Curl
15x10, 20x8, 25x6, 30x4

Reverse Cable Curl (forearms)
2x15lbx10

Saturday 7/3 - Delts/Tri's

I took Friday off...Normally would take Thursday off but didn't and because of that just had nothing left for Friday :(

Saturday...

Standing BB Press (Shoulders)
20x20, 30x15, 40x10, 50x6

Lat Raise
10x15, 15x12, 20x8, 22.5x7

Seated DB Press
15x15, 20x12, 25x8, 30x6

Tricep Cable Pressdown
20x15, 30x10, 40x8, 50x5

Overhead Seated TriPress..double arm - 20x10, 27.5x10, 32.5x6

7/1 Thursday - Bi's

Normally, I wouldn't do bi's on their own but I haven't had the time or frankly the energy to do more than one body part this week...not a good week!!!! :(

BB Curl
20x20, 30x12, 40x10, 50x8

DB Curl
10x15, 15x12, 20x8 (S/A), 25x7 (S/A), 27.5x5 (S/A)

Wednesday 6/30 Chest

DB Press
7.5x20, 15x15, 22.5x15
Wkg 30x10, 35x9, 40x5 (spotter used for lift)

Smith Flat - 10x10, 15x8, 25x6, 30x6

Cable Fly 15x15, 20x10, 25x7

Dips Bodyweightx10, Belt with 10x7, 20x6

Decline Fly D.B. 15x10, 20x10, 25x6

Legs 6/29 - Tuesday

Not a great day on many levels...oh well...

Leg Press - 90x15, 120x15, 140x10, 180x10, 200x10
Rom D.L. - Barx20, 65x12, 85x10, 95x8
S/L Squat - 1 set of 10
Leg Extension 55x12, 70x10, 80x10, 90x8

(normally would do more..)

6/28 Monday - Back

Bent over BB Row
Bar 2x12, 65x10, 75x10, 85x8
Wide Grip Seated Row - 40x15, 50x12, 60x10 (easy), 75x8 (challenging)
T-Bar Row 25x12, 35x10, 45x8
High Pull Cable with Rope 25x12, 35x10, 42.5x8
Decline DB Pullover 20x12, 27.5x10, 32.5x8 (doable)