4/21/2009 4:56 - 6:07 PM
Squats
135 x 7
185 x 7
225 x 7
245 x 5,5,3,3
Lying leg curls
#8 x 11
#9 x 7,5,4
Standing calf press
135 x 9
205 x 9
215 x 3+9 (plate slipped)
Calf press on leg press machine
150 x 11
190 x 11
230 x 9,11,10,9
Hack squat machine
140 x 9,8,8,7
4/22/2009
20 minutes flat treadmill run @ 6.5mph
Legs too sore to do any HIIT.
First time doing any traditional cardio in 4-6 months.
4/23/2009
4:44 - 5:27 PM
Pull-ups
8
BB bent-over row
bar x 13
135 x 8
155 x 6,5,4
Neutral-grip lat pulldown
85 x 10
120 x 8
140 x 6
Wide-grip pulldown
140 x 2
120 x 5
Seated neutral-grip cable row
100 x 11
120 x 9
140 x 6,5,6,6,4
//
wide pulldowns 100 x 6
extra wide pulldowns 70 x 11,7
seated rows 140 x 7,5
4/24/2009
20 minutes treadmill @ 6.5mph
stretching
4/25/2009
4:43 - 5:35 PM
A1 Barbell curl
bar x 13
65 x 10
70 x 7,6,6,5
A2 Close-grip bench press
bar x 13
95 x 16
115 x 16
125 x 9,11,11
B1 Db hammer curl
25s x 11,8 30s x 6
B2 Pressdowns
50 x 13
57.5 x 16
65 x 11
4/27/2009
approx 8:20 - 9:50
BB bench press
115 x 12
135 x 11
185 x 4+2h, 4
145 x 14
DB incline bench press
65s x 6
50s x 9
65s x 7
65s x 4+2h
Smith machine incline bench press
130 x 7, 3+1h
110 x 4+2h
Seated cable crossover (1 rep = r over l, l over r, then together)
20 x 1
15 x 2
10 x 3,3,3
4/28/2009
8:40 - 9:41 pm
Squats
135 x 10
195 x 10
230 x 6
255 x 5
260 x 3
Hack squat machine
160 x 8
170 x 6
190 x 4
Lying leg curls
#9 x 9,7
#9.5 x 6
#10 x 3
Calf press on leg press machine
240 x 12
250 x 11
260 x 8
270 x 7
4/29/2009
20 minutes treadmill run @ 6.5mph
Looks like you are really coming along. Good job.
any progress pics? im switching from Westside to nates BFS in the fall. very interested