May 14th, 2010

Workout Time : No idea, probably close to like 100-110 minutes?

Front Squats

135 x 6

185 x 6

225 x 6

225 x 6

225 x 6

225 x 6

Jefferson Squats

135 x 12 (each leg)

135 x 12 (each leg)

Seated Hack Squat Machine (no real hacks)

180 x 12

180 x 12

Leg Extensions - Lunge Supersets

70 x 20 --> 40 x 20, then BW x 12 lunges each leg

40 x 40, BW x 12 lunges each leg

Swiss Hammy Curls

x 12

x 12

x 12

DB Romanian Dead

60 x 8

60 x 8

60 x 8

Lying Leg Curl

80 x 15 right to 100 x 2, then 140 x 3, and 140 x 1 (total 21 reps rest-paused)

Stretched Hams/Quads

Seated DB Overhead Press

55 x 12

65 x 12

75 x 10

70 x 9

BB Upright Rows

50 x 20

50 x 20

Cable Laterals

2.5lbs x 12 each arm, 7 sets with 20-25 sec rest.

Long ass workout, with a ton of volume but it's all part of the plan according to my coach. Next week will be lighter intensity / volume to let me recover.