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Old 11-12-2010, 06:17 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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Seated rows:
Warmup-15 reps with half stack
set 1- 6 reps at stack minus 1
set 2- 6 reps with whole stack
set 3- 6 reps with whole stack

Pullups (close grip)
set 1- 10 reps with body weight plus 25
set 2- 10 reps with body weight plus 25
set 3- 10 reps with body weight plus 25

Reverse fly
set 1- 20 reps with 70

Calf raises
Warmup- 15 reps with half stack
set 1- 6 reps with whole stack
set 2- 6 reps with whole stack plus 45
set 3- 6 reps with whole stack plus 70

Seated calf raises
set 1- 10 reps with 90lbs
set 2- 10 reps with 115 lbs
set 3- 10 reps with 125 lbs

Donkey Press
set 1- 20 reps with sled plus 90lbs

I felt like a machine tonight!
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