Monday 12/30/13 - legs
Warm up: modified agile 8 and foam rolling
Seated hamstring curls: 20, 15, 12, 10, 10+ 15 + 20 partials (1 large drop set)
Oly squats: worked up to 265x6x3 sets with belt
Leg press (3 sec negs) : 450x10x3 sets
DB SLD: 65’sx12x2 sets
Leg press calf raise: 180x15x2 sets, 270x10 + 180x20 + 90x30 (drop set)
Thursday 1/2/14 - chest
Decline smith bench: 95x8x2, 135x8x2, 185x8, 205x8, 225x8, 225x6 + 185x8 + 135x10 (drop set)
Incline BB bench: 45x8, 95x8, 135x8, 155x8, 175x6 + 135x8 + 95x8 ( drop set )
Flat machine press: 2 sets of 130x10+10 partials, 120x10 + 10 partials
Machine flies (slow negs): 130x12x3 sets + 3x12 band dislocations
Rope triceps extensions: 42.5x12x2, 42.5x12 + 30x10 + 20x10 + red band x fail (drop set)
Volume: 13 sets of chest and 3 sets of triceps