01-09-2013 Workout

Day two of the full body blitz “deload” week…

FRONT SQUAT
Set 1: 135 lbs × 3
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 275 lbs × 3
Set 6: 275 lbs × 3

Kept them light today.

PRESS
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 235 lbs × 5

Solid 5 rep set here

SEATED DUMBBELL SHRUGS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

DB PULLOVERS
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

Brought out the old school shit for this

DUMBBELL CURLS
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 45 lbs × 12

DUMBBELL EXTENSIONS
Set 1: 35 lbs × 12
Set 2: 35 lbs × 12
Set 3: 35 lbs × 12

45 DEGREE BACK EXT
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

HANGING L-SIT
Set 1: 28s
Set 2: 25s

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