Wednesday, August 03, 2011


Shoulder and biceps workout:

Solid finish to the first round of the 8's. Being the next day while typing this, shoulder are sore. Which is rare for me. Faster tempo workout and got a great pump. Trying out a tad more volume with higher reps.

Seated bar press: 3 warms, 140/8,8,8,8,12
Bar shrug: 2 warms, 225/12 235/11
Front raise ss: 45 55 65 70
with side lateral: 25 x 4
Stand db press: 40/13 35/15
Alt db curl: 2 warms, 45/6 50/8
Cable curl: 1 warms, 55/11,10
Con curl: 30/13 25/15

25 min cardio


Quads and abs workout:

Sometimes the best workouts are when we least expect it. Train just after one meal and being on the third day of lower carbs, it was a mental challenge. Normally train later in the day but for clients, needed to change it up. The front squats that were called for today was the 2nd round of 8's. 240 for three sets of 8! Long story short, I powered through them. Very happy and the rest of the workout, was a quad buster with the higher rep drop sets. Nailed it.

Front squats: 4 warms, 200/3 225/3 240/8,8,8
Leg ext: 1 warms, 80/10 85/11 no rest drop set 60/15
Hack squat: 2 warms, 225/8 no rest drop set 135/15
Sumo bar squat: 2 warms, 175/12 no rest drop set 135/15
ab work: 6 sets

20 min cardio

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