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Old 08-22-2009, 12:24 AM
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SkaterBro SkaterBro is offline
SkaterBro is sllllooowwwly bulking
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Join Date: Aug 2007
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Default Friday 8/21/09 Legs & Shoulders (workin on form)

Friday 8/21/09: LEGS & SHOULDERS
214Lbs Just a little dehydrated.

Circuit (4 times; 2m rest between each circuit)

1. HAMSTRING stretch 30sec (workin on form)#
2. Lying Rear Raises 10Lbs/12
3. Lunges 20Lbs/12
4. Front Raises 12Lbs/12
5. Leg Curls 160Lbs/12
6. Side Raises 12Lbs/12
7. Leg Extensions 160Lbs/12
8. Machine Military Press 40Lbs/12
9. HAMSTRING stretch 30sec#
10. Rear Shoulder Rotations 12Lbs/12
*CALVES 2m 119reps*
1. #
2. 12Lbs/10
3. 25Lbs/10
4. 15Lbs/10
5. 175Lbs/12
6. 15Lbs/10
7. 160Lbs/10
8. 45Lbs/10
9. #
10. 12Lbs/10
*WEIGHTED ABS 1:20m 37reps*
1. #
2. 15Lbs/12
3. 30Lbs/12
4. 20Lbs/8 (better form)
5. 175Lbs/12
6. 15Lbs/11
7. 175Lbs/10
8. 50Lbs/10
9. #
10. 12Lbs/11
*REST 2M*
1. #
2. 20Lbs/5 (bad form)
3. 35Lbs/12 (bad form)
4. 15Lbs/9 (good form)
5. 190Lbs/10
6. 20Lbs/6 (good form)
7. 190Lbs/9
8. 60Lbs/6 (good form)
9. #
10. 15Lbs/7

56m 362Lbs/m -CALVES&ABS but compared last week -DL&LP & was 290Lbs/m
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6'5"
180 7% BF

Last edited by SkaterBro; 08-22-2009 at 12:31 AM.
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