Day 3A - Back and Hammies

Lat Pulldowns (Over) - 70x15, 85x15, 115x8, 130x8, 145x8
Deadlifts - 115x12, 135x12, 185x9, 205x8, 225x8, 275x8
DB Bench Row - 45x15, 65x12, 70x10, 75x10, 80x10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12

Day 1A - Quads and Calves

Leg Extension - 110x15, 125x15, 140x10, 165x10
Squat - barx15, 95x15, 135x8, 165x8, 185x8, 205x8
Lunges - 65x15, 75x10, 95x10, 95x10
Sumo Squat - 95x12, 115x12, 135x12
Seated Single Calf Raise - emptyx20, emptyx20, 20x18, 20x15, 20x15

Day 4A - Shoulders and Triceps

Seated Bar Press - 45x15, 65x15, 95x8, 105x8, 105x8, 115x7
Seated Side Lateral (machine) - 40x15, 50x10, 60x10, 70x10
Front Raise - 15x15, 20x12, 25x12, 30x10
Triceps Pressdown - 70x15, 85x12, 100x10, 100x10, 110x10
DB Extension - 40x15, 45x12, 45x12, 50x12
Unilateral Under Pressdown - 25x15, 35x11

Day 3A - Back and Hammies

Lat Pulldowns (Over) - 70x15, 85x15, 115x8, 130x8, 145x8
Deadlifts - 115x12, 135x12, 185x9, 205x8, 225x8, 275x8
DB Bench Row - 45x15, 65x12, 70x10, 75x10, 80x10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12

Ok, been real busy the last few days so I havent been able to go into detail on workouts. Good workout today...feeling like a beast on deadlifts. Loving the Quake 10.0 for good pumps and energy!! Weight at 148.6 lbs this morning. Kinda getting some nerves about the obliques not leaning out like everything else, but trying not to focus on it..

Day 2A - Chest and Biceps

Incline DB Press - 35x15, 40x12, 60x8, 60x8, 65x8, 70x6
BB Bench Press -95x15, 115x12, 135x10, 135x10
Chest Dips - bodyweightx15, bwx15, bwx12, bwx12
BB Curl - 30x15, 40x12, 60x6, 70x6, 80x5
Rope Curl - 45x15, 60x10, 70x10, 80x9
Concentration Curl -15x15, 20x12

Day 1A - Quads and Calves

Leg Extension - 105x15, 120x15, 150x10, 165x10
Squat - 95x15, 115x15, 135x8, 185x8, 185x8, 205x7
Lunges - 65x15, 95x10, 95x10, 95x10
Sumo Squat - 95x12, 115x12, 135x12
Seated Single Calf Raise - emptyx25, empx20, empx20, 10x15, 20x15

Day 4A - Shoulders and Triceps

Seated Bar Press - 45x15, 65x15, 95x8, 105x8, 105x8, 115x7
Seated Side Lateral (machine) - 40x15, 25x10, 30x10, 35x10
Front Raise - 20x15, 25x12, 25x12, 30x10
Triceps Pressdown - 70x15, 85x12, 100x10, 100x10, 115x10
DB Extension - 40x15, 45x12, 45x12, 50x12
Unilateral Under Pressdown - 25x15, 35x11