Legs:
Dumbbell squats 2 x 12 75lbs (All the way down with back straight and not bent over. Hold dumbbells at your sides with straps. Dumbbell came within inches of the floor as my legs were completely bent.)
Barbell lunges 2 x 10 105lbs (That's 10 each leg)
Stiff leg deadlifts 2 x 6 200lbs (Love the stretch in the hams and lower back)
Ab giant set:
Hanging straight leg raise: 22reps
Wheel roll out: 21reps
Twisting sit ups on incline: 18 reps
Pulley crunches: 30 reps
weighted floor feet up crunches 50 reps
Single leg calf raise on block holding a dumbbell 4 x 15 ( I find as I fatigue it's hard to keep from twisting. I hold onto a bar to prevent this.)
Neck work: I fold a towel and put a 35lbs plate on my fore head as I hang my head off a bench. I do two sets of 20 rep neck curls. I only use my hands to balance the weight and not to assist the curl. Then I do two sets for the back of the neck with a neck harness and weight. Lastly I twist my head using hand resistance for one set each side. This is my alternate neck work. I normally do things differently.
I'm doing alternate exercises from what I normally do for a break. One more week of this and maybe I will go back my normal way of leg presses, squats, leg extensions, leg curls and the rest. Like Bill Pearl suggests you should shake up your routine for both a body and a mind change. You can't keep banging your head against the wall the same way. Spread the pain.
