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.