Training day 04-14-2013

Seems like whenever I’m lifting at Old School Iron in Brookpark, OH, I have better workouts. Its a shame its 40 minutes away from where I live…

Rehab/light work continues:

HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

SPIDER BAR SQUAT
Set 1: 80 lbs × 5
Set 2: 170 lbs × 5
Set 3: 220 lbs × 3
Set 4: 220 lbs × 3
Set 5: 260 lbs × 3
Set 6: 260 lbs × 3
Set 7: 280 lbs × 3

SPIDER BAR GOOD MORNINGS
Set 1: 170 lbs × 8
Set 2: 170 lbs × 8
Set 3: 170 lbs × 8

DB RDL
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12

LEG EXTENSION
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 16

3ct hold at top in contracted state. With the last set I lowered the weight with one leg at a time for a mega eccentric overload.

DUMBBELL ROWS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

CHAIN CURLS
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10

WEIGHTED DECLINE SITUPS KB HELD OVERHEAD

Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Great workout considering its gotta be light for a while…
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