11-12-2012 Workout

PIN SQUATS
Set 1: 155 lbs x 7
Set 2: 245 lbs x 5
Set 3: 335 lbs x 4
Set 4: 425 lbs x 3
Set 5: 515 lbs x 2
Set 6: 605 lbs x 1
Set 7: 695 lbs x 1
Set 8: 785 lbs x 1
Set 9: 800 lbs x 1
Set 10: 800 lbs x 1

Set the pins to about 1/4 squat position. Basically a heavy dead stop 1/4 squat.

AIR SQUATS
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps

DB RDL
Set 1: 50 lbs x 12
Set 2: 50 lbs x 12
Set 3: 50 lbs x 12

SHRUGS
Set 1: 225 lbs x 10
Set 2: 405 lbs x 10
Set 3: 455 lbs x 10
Set 4: 455 lbs x 10

HAMMER STRENGTH PULLDOWNS
Set 1: 180 lbs x 8
Set 2: 180 lbs x 8
Set 3: 180 lbs x 8

HAMMER CURLS
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12

TORSO TWISTS
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10

Good workout today. Was a fun one for me to have 800 on my back. Gives me a little more practice overloading my squat, even if it wasn’t full range of motion.

____


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