08-22-2012 Workout

OLYMPIC SQUAT
Set 1: 135 lbs x 4
Set 2: 225 lbs x 4
Set 3: 315 lbs x 4
Set 4: 315 lbs x 4
Set 5: 335 lbs x 4
Set 6: 335 lbs x 4

Legs are STILL sore as hell from the last leg workout, that’s what I get for German Volume Training my extensions and curls.

So these were nowhere NEAR close to a weight I wanted to do… nowhere near close

DUMBBELL LEG CURLS
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Hard as hell, especially with brutalized hamstrings.

Z PRESS
Set 1: 45 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 155 lbs x 6

SEATED DUMBBELL SHRUGS
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

CHINUPS
Set 1: 7 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps

CABLE CURLS
Set 1: 170 lbs x 8
Set 2: 170 lbs x 8
Set 3: 170 lbs x 8

STANDING ABS
Set 1: 150 lbs x 20
Set 2: 210 lbs x 12
Set 3: 210 lbs x 12

Combined two workouts into one without all the extra volume, tried to find bang for your buck exercises….

Things are coming together rather nicely 🙂

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