What I’ve Learned So Far

. . . but THREE workouts in one post — because I forgot to post them as they happened over the weekend.

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Workout for Saturday, 7 November 2009

Warmup:

• Hard foam roller on pecs, calves, hams, hips, and lower back.
• 8 reps x 95# on barbell bench press.

Chest:

• Barbell bench press: 6 x 135#, 6 x 160#, 7 x 180#, 6 x 180#, 3+ x 180# (assisted on 4th rep), 6+ x 155# (assisted on 7th rep).
• Dumbbell incline flyes: 5 x 8 x 20#’s (went to 12 reps on last set).

Shoulders:

• Lateral d.b. deltoid raises: 5 x 8 x 20#’s
• Rear d.b. deltoid raises: 5 x 8 x 17½#’s

Legs & lower back:

• Seated leg curls: 5 x 9 x 105#
• Back hyperextensions: 5 sets of x 6 (bodyweight)

Abdominals:

• Cable crunches: 3 x 10 x 10 plates

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Workout for Sunday, 8 November 2009

Warmup:

• Hard foam roller on lats and calves.
• 8 reps x 100# on lever row machine.

Latissimus:

• Lever row machine: 6 x 6 x 150#
• D.b. bent-over row: 3 x 6 x 55#, 3 x 6 x 50#

Biceps:

• EZ-bar curls: 3 x 6 x 85#, 5+ x 85#, 6 x 75#
• D.b. hammer curls: 3 x 6 x 30#’s (failed on 6th rep of last set).

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Workout for Monday, 9 November 2009

Warmup:

• 5 minutes easy on spin bicycle.
• Hard foam roller on legs.
• 8 reps x 270# on leg press.

Legs:

• Plate-loading leg press: 6 x 360#, 6 x 450#, 6 x 500#, 6 x 520#, 15 x 450#

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Comments, anyone?

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(Photo via David van der Mark, used under a CC-SA license.)

This entry was posted on Monday, November 9th, 2009 at 8:20 pm and is filed under Fitness & Health.