DB Shoulder Press: 30x12x4
Wide Grip Lat Pulldowns: 60x12x4
Rear Delt Machine: 50x10x4
Lying Incline Laterals: 8x9x4
Db Shrugs: 45x10x3
Hammer Curls: 20x10x3
Hex Holds w/25 lbs DB: 3 15- second holds
Friday, March 07, 2008
Wednesday, March 05, 2008
DE Lower Body
Box Jump: 8 sets of 3. Really, it was jumping onto a section of wall outside that was 6-7 inches above the knees. Really got my blood pumping.
Step Ups: 3 sets of 10 to a bench that was at knee level.
ProMaxima GHR: 1 set of 6, 1 set of 5. That was all I could do. This machine did not have anywhere the feel of my EliteFTS GHR at home, but it will do. The early leg work left me little for anything else.
Leg Raises: 4 sets of 4
Incline Situps: 4 sets of 15, 12, 11, 10 reps
Step Ups: 3 sets of 10 to a bench that was at knee level.
ProMaxima GHR: 1 set of 6, 1 set of 5. That was all I could do. This machine did not have anywhere the feel of my EliteFTS GHR at home, but it will do. The early leg work left me little for anything else.
Leg Raises: 4 sets of 4
Incline Situps: 4 sets of 15, 12, 11, 10 reps
Tuesday, March 04, 2008
ME Upper Body
Hammer ISO Shoulder Press: Worked up to a 65 lbs 5RM, then did one back-off set of 55 lbs for 5 reps.
Pec Deck: 70x12x3
Hammer ISO Super Incline Press: 45x12x3
Hammer ISO Row: Worked up to a 100 lbs 4RM
Rear Delt Machine: 45x15x3
Trap Bar Shrugs: 144x8x3
Hammer Preacher Curl Machine: 45x9x3
I'm trying to follow the WSFSB III template. Since it's a small gym, I can't really superset anything.
Pec Deck: 70x12x3
Hammer ISO Super Incline Press: 45x12x3
Hammer ISO Row: Worked up to a 100 lbs 4RM
Rear Delt Machine: 45x15x3
Trap Bar Shrugs: 144x8x3
Hammer Preacher Curl Machine: 45x9x3
I'm trying to follow the WSFSB III template. Since it's a small gym, I can't really superset anything.
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