Shoulder stretch, foam roller, leg stretch with bands Warm up sets Working sets: 330 x 3 380 x 3 425 x 3 Assistance work: Ham curl: 135 x 10 x 4 Leg press: 430 x 12 x 4 Ball crunch: BW x 20 x 3 Foam roller Had a good week of […]
Training Log: Cardio/Conditioning
Walked to my destimation / jogged back Abs: Hang-hold: 20 sec x 3 (weak!) (Got this gem from Darren (Coach) [who got it from http://danjohn.net/] Hang from a chinup bar, bring your knees up to your chest, and hold as long as you can. As soon as the top of your thighs drop below […]
Back day (and Abs)
Dead lifts:225 x 8 x 1315 x 5 x 1405 x 2 x 1 *PR Lat pull down:120 x 12 x 2144 x 10 x 2 High Cable Rows (mid-size attachment):132 x 12 x 1144 x 10 x 2 Abs:Hanging Leg Raises: BW x 25 x 2 Ball crunch:BW x 25 x 2
Leg day (and Abs)
Leg extensions (machine):135 x 10 x 3 Lying ham curl (machine):100 x 10 x 3 Standing calf raise:100 x 20 x 3 1 leg Leg Press:250 x 10 x 3 (per leg) Romanian dead lift:185 x 10 x 1 225 x 8 x 2 Seated calf raise:90 x 15 x 190 x 20 x 2 […]