Back and Biceps day at my club!! I pulled some light deads and Ms. P & I showed the guns off after popping some Swoll-N of course!!!
NLA is Team POWER & inTENsity approved
Today will be my last workout before I head to Cabo San Lucas to do some sport fishing and get some much needed time off after one year of non-stop work getting NLA Performance off the ground. I am going to do an all around volumizing lift mainly hitting machines, focusing on abs, and aiming for reps of 20-30. I have lifted everyday for about 2 weeks so my body needs a nice volumizer. Yesterday I did legs and back. Here was my routine:
1) Deadlift: **Superset every set of deadlift with 12 chin-ups**
-3 sets of 5 reps @ 225 lbs warm-up
-5 reps of 315 lbs
-5 reps of 365 lbs
-3 reps of 405 lbs (10 second rest between reps)
-4 sets of 2 reps of 455 lbs with 3 minute rest between sets and 15 second rest between reps.
2) one legged smith machine squats: 4 sets of 135 lbs 10 reps each leg
-Superset with one arm dumbbell row 4 sets of 100 lb dumbbell 12 reps each arm
3) Leg press: 4 sets of 10 deep reps with 630 lbs
**Superset with 15 reps of 225 lbs machine low row**
4) Back circuit: complete circuit 3 times. rest 2 minutes in between circuits. No rest in between workouts.
-Narrow grip cable pull down - 15 reps
-Straight arm cable pull down- 15 reps
-chin-up grip cable rows- 15 reps
Finished with 3 sets of 15 wide-grip pull-ups.
Both of you bros need to chill. Big Anvil I need some bigger shirts for you but I found some. I'll send them out today.
Lets have a big 2013 and maybe we can get a Team NLA Vacation this summer. Big J Marshall I thought you have the jetskis ready for us all to take out to the lake?!