Training day 07-17-2013

DB SPLIT SQUATS
Set 1: 25 lbs x 10 reps
Set 2: 45 lbs x 8 reps
Set 3: 55 lbs x 8 reps
Set 4: 65 lbs x 8 reps
Set 5: 65 lbs x 8 reps
Set 6: 65 lbs x 8 reps

Jesus christ I hate lunges….

GLUTE HAM RAISE
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

One rep better per set. I can make this easy on myself by moving the foot pad back further, bracing my quads into the pad and driving myself up, but that’s cheating. So I have my knees near the top of the pad to make this harder, thereby more productive.

QUARTER SQUATS
Set 1: 225 lbs × 10
Set 2: 275 lbs × 10
Set 3: 275 lbs × 10
Set 4: 275 lbs × 10

I do these to bring up my VMO where I want it to be, tonight I didn’t feel like doing leg extensions.

45° BACK EXT W STRONG BAND
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

WIDE GRIP CABLE ROWS
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12
Set 4: 150 lbs × 12

SEATED CALF RAISES
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

Solid workout…

Lunges will be my death one day.

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