Wednesday, November 16, 2011


Quads workout.

Test out round for the 531 and nailed it. Reps were clean slow and controlled. After doing the squats, then it was an all out assault and really tore it up. Workout moved nicely with good energy.

Squat: 4 warms, 285/5 315/3 335/1 355/1,3
Leg press: 2 warms, 425/10 470/10,14
Step bar lunge: 2 warms, 145/6,10
Leg ext: 1 warm, 75/14 80/12 drop set
Db jump squat: 30/10 35/10 40/10

20 min cardio


Back and calves:

Fast moving with a great pump. Stay away from bent over rows since I was very tight from yesterdays leg workout. So I lead off with chin ups and did through in bo's at the end.

Chin ups: 5 sets to failure
Lat pulldown wide: 2 warm, 117/8,8 drop set
Db bench row: 2 warm, 85/9,8 drop set
Close pulldown: 2 warms, 130/12,11 drop set
Bent over row: 135/8,15
Calf work: 8 sets

30 min cardio

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