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  #20  
Old 11-22-2010, 11:01 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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Saturday- back and calves

Seated row warmup- 20 reps with 100
set 1-6 reps with rack plus 10
set 2- 6 reps with rack plus 10
set 3- 6 reps with rack plus 10

Pullups- body weight plus 25lbs
set 1- 10 reps
set 2- 10 reps
set 3- 10 reps

Back flys-
set 1- 20 reps with 70

Calves- warmup- half stack on calf raises
set 1- 6 reps with half stack plus 90
set 2- 6 reps with half stack plus 90
set 3- 6 reps with half stack plus 90, then realized why it had been so easy- I never put the whole stack on! Then 6 reps with entire stack plus 90 lbs.

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

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