Monday 6/14/04 - Back
Partial deadlifts (from power rack): warm: 95, 135 ... 1 x 8 ~ 185, 1 x 6 ~ 225, 1 x F ~ 275 (3)
Neutral grip pullups: 1 x F ~ BW (8), 1 x F ~ BW (5)
One Arm db Rows: 1 x 10 ~ 65, 1 x F ~ 75 (8)
Wide Grip Pulldowns (slow, for full ROM): 1 x 10 ~ 130, 1 x 8 ~ 135
Pullovers (on bench, not cross-bench ... slow, for full ROM): 2 x 8 ~ 30
Tuesday 6/15/04 - Chest/Biceps
It was sooooo hot today ... Actually felt weak from the heat ... Very humid.
Incline DB Press: warm - 30 45 ... 1 x 8 ~ 75, 1 x F ~ 85 (3)
Incline Machine Press: 1 x 10 ~ 175, 1 x 8 ~ 215 (was tough ... increase to 220)
Flat db press superset w/ flat db flyes: 2 x 8 ~ 50
EZ Curl: warm- 70 ... 1 x 10 ~ 100, 1 x F ~ 140 (8)
Machine Preacher Curl: 1 x 8 ~ 80, 1 x F ~ 90 (3)
Wednesday 6/16/04 - Quads/Hamstrings
Power Squat: warm - 90, 180 ... 1 x 10 ~ 240, 1 x 8 ~ 305 (can increase)
Leg Press (high stance): 1 x 12 ~ 450, 1 x 10 ~ 520, 1 x 8 ~ 660
Stiff Leg Deadlift (slow-motion for me, range of motion): 2 x 8 ~ 135
Leg Extensions (light, squeeze and hold at top 2 secs): 1 x 12 ~ 80, 1 x 10 ~ 100
Really pushed it this workout ... felt really depleted ... after aminos and Muscle Provider, still was shaking. Had some carbs with meal 90 minutes post training.
Last edited by Trainerdan : Mon, Jun-21-04 at 09:16.
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