Since I was coming off a 4 day lay off I decided to do some 4 hour halo style sessions to catch up on my workouts.
So this is my crazy weekend.
Friday
Legs
10 sets of squats
10 sets of walking lunges
10 sets of stiff legged dead lifts
5 sets of weighted crunches
5 sets of weighted leg raises (very hard to do after a leg workout)
Sat
5 sets of incline bench press
5 sets of low incline dumbbell press
5 sets of incline flyes
5 sets of hammer strength bench press
took a serving of ronnie coleman king mass with 60 grams of protein 180 grams of carbs and 1000 calories.
wait 2 hours.
Back
5 sets of wide grip pulldowns
5 sets of close grip pulldowns
5 sets of underhand barbell rows
5 sets of t bar rows
5 sets of hammer strength rows.
Sun
Shoulders
5 sets of standing dumbbells raises
5 sets of dumbbell front raises
5 sets of dumbbell laterals
5 sets of dumbbell real laterals
5 sets of shrugs
8 sets of weighted neck raises
drink king mass 1000 calorie shake wait 2 hours
Arms
5 sets of close grip bench press
5 sets of skull crushers
5 sets of tricep pressdowns
5 sets of ex barbell curls
5 sets of alternate dumbbell curls
5 sets of incline dumbbell curls
5 sets of palm up wrist curls
5 sets of palm down wrist curls
5 sets of weighted abs raises
5 sets of weighted leg raises.
