BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
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Monday, 11/27
~6pm training alone
Hamstrings, Calfs and Abs
Super set: (x3)
-Lying hamstring curls 90#, 12reps, 12 reps, 15 reps
-Standing calf raises 250#, 12 reps
Super set: (x3)
-Standing hamstring curls 15#, 12 reps; 20# 15 reps each leg
-Seated calf raises 55#-15 reps; 65#-15 reps; 65#-15reps
-Thrusts (back on bench, weighted bar in your lap, glute work-whatever the hell these things are called LOL)-100#-15 reps; 100#- 15 reps; 100# -15 reps.
Leg cable work:
-Kneeling on a bench on the lower pulley - did rear leg raises - 40#, 12 reps each leg x3 sets.
-abductors and adductors on lower pulley - 20#; 12 reps each leg for each move, x2 sets.
Tuesday, 11/28
5a w/trainer
Chest and Shoulders
-Incline bench in squat rack (we can do that at 5a!), light bar + 50#-12reps; +10#-12 reps; +10#-12 reps; drop set: same weight 12 reps, took off 20, then repped out 10 reps.
-Flat bench in squat rack - bar + 50#. x4 sets of 12 reps.
Giant Set: (x2)
-Incline db press 30#, 12 reps
-Flyes on a Reflex machine, 12 reps
-Db Shoulder Press 25#, seated, 12 reps
-Seated lateral raises 15#, 15 reps
-Seated bent over raises 15#-15 reps
Took a pic post workout this AM. Will add it as another entry to this log.
~6pm training alone
Hamstrings, Calfs and Abs
Super set: (x3)
-Lying hamstring curls 90#, 12reps, 12 reps, 15 reps
-Standing calf raises 250#, 12 reps
Super set: (x3)
-Standing hamstring curls 15#, 12 reps; 20# 15 reps each leg
-Seated calf raises 55#-15 reps; 65#-15 reps; 65#-15reps
-Thrusts (back on bench, weighted bar in your lap, glute work-whatever the hell these things are called LOL)-100#-15 reps; 100#- 15 reps; 100# -15 reps.
Leg cable work:
-Kneeling on a bench on the lower pulley - did rear leg raises - 40#, 12 reps each leg x3 sets.
-abductors and adductors on lower pulley - 20#; 12 reps each leg for each move, x2 sets.
Tuesday, 11/28
5a w/trainer
Chest and Shoulders
-Incline bench in squat rack (we can do that at 5a!), light bar + 50#-12reps; +10#-12 reps; +10#-12 reps; drop set: same weight 12 reps, took off 20, then repped out 10 reps.
-Flat bench in squat rack - bar + 50#. x4 sets of 12 reps.
Giant Set: (x2)
-Incline db press 30#, 12 reps
-Flyes on a Reflex machine, 12 reps
-Db Shoulder Press 25#, seated, 12 reps
-Seated lateral raises 15#, 15 reps
-Seated bent over raises 15#-15 reps
Took a pic post workout this AM. Will add it as another entry to this log.