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Old 10-22-2010, 09:14 PM
jaypo jaypo is offline
jaypo is losing pounds, but putting on mass!
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Join Date: Oct 2008
Location: Houma, LA
Posts: 40
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Back and Calves. I don't carry a pen and paper in the gym, so when working back, I have to use a different way of explaining the weight used for a set. Observe:

Warmup- lat pulldowns- 95 x 15
Set 1- 6 reps with 4 from the bottom
Set 2- 6 reps with 2 from the bottom
Set 3- 6 reps with 1 from the bottom

That was a lot of weight! In between sets, I did medicine ball twists- 1st set with #2, 2nd set with #4, and 3rd set with #5 for 35 reps on each side all sets.

Seated rows
Set 1- 10 reps with 4 from the bottom
Set 2- 10 reps with 3 from the bottom

In between, I did crunches- 1st set- 15 reps with 35 on machine, and 2nd set- rope with 45 on machine

One arm dumbell rows
Set 1- 20 reps with 45 lb dumbell- and my arms and back are spent!

Calves- warmup- 15 reps with half the rack on standing calf press machine
Set 1 - 6 reps with 2 from the bottom
Set 2- 6 reps with the whole stack
Set 3- 6 reps with the whole stack plus a 45lb plate

Seated Calf raises
Set 1- 10 reps with 2 45lb plates
Set 2- 10 reps with 2 45lb plates and 1 25lb plate

In between sets, I did roman chair situps- 3 sets of 15 reps each

Donkey Press
Set 1- 20 reps with 70 lbs plus sled

After calves, I did hanging leg raises, 3 sets of 15 reps. Then, I did side bends, 1 set of 12 reps with 30 lb dumbells, 1 set of 12 with 35lb dumbells, and 1 set of 12 reps with 40 lb dumbells.

Good workout. I was sweating like a prostitute in church! Tomorrow and Sunday are rest days. Monday is chest and biceps again, and I'll be taking my 1st Muay Thai class Monday evening. Wish me luck!
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