animal16
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Monday 12/1
Superset:
OH D-bell Press 30'x15,50'sx10,77'sx10,107'sx5,5,5,5
Incline Sit-ups: 3 x 15
Superset:
Medium Grip Pull Downs: 160x10,200x10,240x10,260x10,260x10,260x10,260x10,2 20x25
Hanging Leg Raises: 3 x12
Seated Lateral D-Bell Raises: 30's x20,20,20,20,20
T-Bar Rows: 4plx10,15,15,15,15
WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x12
Cable Upright Rows: 120x12,12,12,12
Tuesday 12/2
Back Extension with Barbell across back: 3 x 10
Squats: Decided to challenge myself in a new way this morning, so I did 4 sets of 30 reps with 225 lbs...this was F***ing BRUTAL!!!
Standing Calf Raises on York Squat Machine:8plx10,10plx10,12plx10,10,10,10
Superset:
HS Prone Leg Curl 100x10,9,8,8
Seated CR: 135x15,15,15,15
Leg Ext: 170x25,16,16
Prowler push/pull 4 sets with 320 on sled
Superset:
OH D-bell Press 30'x15,50'sx10,77'sx10,107'sx5,5,5,5
Incline Sit-ups: 3 x 15
Superset:
Medium Grip Pull Downs: 160x10,200x10,240x10,260x10,260x10,260x10,260x10,2 20x25
Hanging Leg Raises: 3 x12
Seated Lateral D-Bell Raises: 30's x20,20,20,20,20
T-Bar Rows: 4plx10,15,15,15,15
WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x12
Cable Upright Rows: 120x12,12,12,12
Tuesday 12/2
Back Extension with Barbell across back: 3 x 10
Squats: Decided to challenge myself in a new way this morning, so I did 4 sets of 30 reps with 225 lbs...this was F***ing BRUTAL!!!
Standing Calf Raises on York Squat Machine:8plx10,10plx10,12plx10,10,10,10
Superset:
HS Prone Leg Curl 100x10,9,8,8
Seated CR: 135x15,15,15,15
Leg Ext: 170x25,16,16
Prowler push/pull 4 sets with 320 on sled