Friday, March 07, 2008

RE Upper Body

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

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

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.