Tuesday 12th August 2008

Legs

Leg-press:

Set 1: 210 lbs: 10 reps
Set 2: 300 lbs: 10 reps
Set 3: 390 lbs: 10 reps
Set 4: 480 lbs: 10 reps
Set 5: 660 lbs: 10 reps

Squats:

Set 1: 135 lbs: 10 reps [no belt; no wraps]
Set 2: 225 lbs: 10 reps [no belt; no wraps]
Set 3: 405 lbs: 6 reps; 315 lbs: 7 reps [drop-set: belt + knee wraps used]

Front Squats: Ass-to-ground

Set 1: 135 lbs: 6 reps [no belt; no wraps]
Set 2: 185 lbs: 4 reps [no belt; no wraps]
Set 3: 225 lbs: 6 reps [belt + knee wraps used]

Laying Leg-curls:

Set 1: 45 lbs: 15 reps
Set 2: 70 lbs: 12 reps
Set 3: 90 lbs: 10 reps

Dead-lifts:

Set 1: 135 lbs: 10 reps [over hand grip: no belt; no straps]
Set 2: 225 lbs: 10 reps [over hand grip: no belt; no straps]
Set 3: 315 lbs: 10 reps [staggered grip: no belt; no straps]

Set 4: 495 lbs: 5 reps [w/ belt + straps]

Hip Adduction:

Set 1: 50 lbs: 20 reps
Set 2: 70 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 90 lbs: 10 reps

Calf-press: On leg press station

3 sets: 300 lbs: 15 reps ea.

Seated Calf raise:

Set 1: 70 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 110 lbs: 15 reps

Cardio: 25 minute walk home.

Great session!

-CNS