A:4

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
3x5 @ 190

OH Press
45x5
95x1
3x5 @ 115

Bent Row
45x5
95x5
135x5
3x5 @ 155

Stretching

Workout time: 5:15 - 5:40

Skipped the extra stuff today, a little hung over.

B:3

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
95x5
135x5
3x5 @ 185

Bench Press
2x5 @ 45
95x5
135x3
3x5 @ 155

Deadlift
135x5
245x5

Neutral Grip Chins
5,4,4

45 degree hypers
2x10

Lying leg raises
2x12

Stretching

Workout time: 6:30 - 7:25 (pm)

A:3

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95 x 5
2x3 @ 135
3x5 @ 175

OH Press
2x5 @ 45
65 x 5
95 x 1
3x5 @ 110

Bent Row
45x5
95x5
3x5 @ 145

Face Pull
3x15 @ 130

Rope Pressdowns
2x10 @ 130

Hammer Strength Seated leg curl
2x8 @ 70

Front plate raise
2x12 @ 25

Stretching

Workout time: 3:55 - 4:50

B:2

Warmup:
5 mins elliptical
20 BW Squats

Squat:
2x5 @ 45
95x5
135x3
3x5 @ 165

Bench Press
45x8
2x5 @ 95
3x5 @ 145

Deadlift
2x5 @ 135
235 x 5

Neutral grip pulldown
3x4

Bench Situp
3x15

Hammer curl superset with Tate Press
2x10 @ 30

Stretching

Workout time: 4:15 - 5: 10

Tunes: Clutch - Live at the Googleplex

A2

Warmup:
5 mins elliptical
20 bw squats
10 stepovers

Squats:
45x8
2x5 @ 95
135x1
3x5 @ 155

OH Press
45x8
65x5
95x1
3x5 @ 105

Bent Row
45x8
95x5
3x5 @ 135

Pull thru
3x6 @ 150

V grip pulldown
3x8 @ 150

Calf raise
2x15 @ 200

Stretching

Workout time: 2:15 - 3:10

Squats were really easy. OH press jump might have been a little much, I'll back it down to 5 pound jumps. Rows were easy.

A little somthing extra

6AM: 15 minutes on the treadmill, followed by the AM stretching routine in the book "Stretching".

B1

Warmup:
5 mins elliptical
20 BW squats
10 stepovers

Squat:
45x5
2x5 @ 95
3x5 @ 145

Bench Press
2x8 @ 45
2x5 @ 95
3x5 @ 135
225x1

Deadlift
135x5
225x5

Neutral grip pullup
4,3,3

Lying leg raises
2x15

Hammer Strength shrugs (standing)
4x10 @ 180

Face Pulls
3x12 @ 120

Stretching

Workout time: 2:00 - 3:00

A1

Warmup: 5 mins treadmill

Squat
45x5,5
95x5,5
135x5
185x5
2x5 @ 135

OH press
45x5,5
3x5 @ 95

Bent Row
45x5
95x5
3x5 @ 115

45 degree back raises
3x8

Bench situps
2x12

Stretching

Workout time: 2:10 - 2:55