2-13-06:: Thighs - Delts - Back :: Sic lbs. Total body fatigue!! Awesome..
work-sets only::
1)Front Squats - 5,3,1,3 reps
2)Curl Grip Pulldowns - 10,4 reps
3)Standing B.N.P - 9 , 1 + 3 push-presses , 2 + 2 push-presses
4)Mid-Range Deadlifts - 5,5,3 ( below knees ) Light weight baby!!!!!!!!!!!
5)Reverse Grip Barbell Rows - 6,7
s.set
6)Standing Db press - 6,7
7) Abs heavy and intense - 2 sets!!! 45 mins.. Crazy weights for me!!!
I'm going to post a few examples, because I was asked.
Today's fun:: 2- 16 - 06
- warm-up -
Light rotator cuff & bicep tendon + 5 mins of jumping rope.
- Benchpress - 3 sets progressive warm-ups , *1 set 7 max reps, *1 set 3 max reps + 1 drop set of 3 reps + 2 reps rest pause
- super set each set w/
- Ez Barbell Pullovers - 3 sets progressive w-ups, *1 set 8 max reps,* 1 set 3 max reps + 1 drop set of 6 reps
- Wide Grip Chest Dips - 1 warm-up set , *1 set 6 max reps, *1 set 3 max reps + 1 drop set of 8 reps + 3 to 5 spindles
- super set each set w/
- Curl Grip Pulldowns - 1 w-up, *1 set 9 max reps, *1 set 5 max reps + 1 drop set of 4 reps + 2 rest pause reps
- super set each w/
- Bent over Barbell Rows - 1 w-up, *1 set max 8 reps, *1 set max 5 reps + 1 drop of 4-5 reps
- Ez Curl Barbell Curls - *1 set 10 rep max wide grip, *1 set 6 max close grip
- super set w/
- Straight bar Pushdowns- *1 set 12 reps max, *1 set 8 reps max
2 sets Rotator cuff mixed in through end. Time:: 43 mins. Training is going great. Right Shoulder took a few extra sets to get involved in the madness but everything rolled after the first REAL superset... Massive pumps and strength jumps today..
ADD:: I also performed multiple sets of Standing db side laterals through-out the workout. Light & focused on range of motion and intense contractions