Training day 04-28-2013

HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20
Been starting off with these with a lot of success lately. Give me some extra warmup, seems to help my knees loosen up and puts the hamstring work as a priority because I want mine to grow.

SPIDER BAR SQUAT
Set 1: 80 lbs × 6
Set 2: 160 lbs × 5
Set 3: 250 lbs × 5
Set 4: 340 lbs × 3
Set 5: 340 lbs × 3
Set 6: 340 lbs × 3

Set 7: 340 lbs x 3
Set 8: 340 lbs x 3
Went a LITTLE heavier today and upped the volume. Nothing crazy, but enough to feel the work. Reps were easy, clean and fast.

SPIDER BAR 3CT PAUSE SQUATS
Set 1: 230 lbs × 5
Set 2: 230 lbs × 5
Set 3: 230 lbs × 5

Ended up doing some lighter pause squats with a wider stance to hit the posterior chain harder.

45 DEGREE BACK EXT
Set 1: 50 reps

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

Held for a 3 count pause at the top. Ever since I read these on another lifting blog, I have been doing them a lot more with a lot of success in leg size and shape. I like them, so gracias. 🙂

SEATED CALF RAISES
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20

BAND PULLDOWNS
Set 1: 15
Set 2: 15
Set 3: 15

Chased the pump on this one since the back got a decent amount of work holding up the Spider bar.

INCLINE DB CURLS
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15

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