Friday August 5, 2011 - HAMSTRINGS/ SHOULDERS
Tons of people take Friday off at the gym (especially during the summer) so I like to take advantage of my empty fitness center and focus on the body parts I struggle with the most; shoulders and hamstrings!
PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries
HAMSTRINGS
Laying Leg Curls - 4 Sets
80lbs x 10/ 90lbs x 10/ 100lbs x 10/ 110lbs x 8
Standing Leg Curl Machine - 4 Sets
50lbs x 10/ 60lbs x 10/ 70lbs x 10/ 80lbs x 8
Stiff Legged Deadlift - 4 Sets
135lbs x 10/ 135lbs x 10/ 155lbs x 10/ 185lbs x 8
Seated Leg Curls Superset (+) W/ Ball Kickouts - 4 Sets
135lbs x 12 +10/ 150lbs x 10 + 10/ 165lbs x 8 + 10/ 180lbs x 7 + 10
This was done in 30 minutes followed by a break to eat a hand full of unsalted dry almonds for energy to continue.
SHOULDERS
Dumbbell Presses - 4 sets
60lbs x 10/ 70lbs x 6/ 80lbs x 5 (this was uncharacteristic of me to push that much after only getting 6 reps with a lighter weight. I had to get a spot and don't recommend upping your weight until you can get 8 clean reps on your on)/ 60lbs x repout (as many as you can in this case 7)
180's (check out my "180 Rep Shoulder Challenge" post for instructions)
10lbs x 60/ 12.5lbs x 60/ 15lbs x 60
Upright Row W/ EZ Curl Bar - 4 Sets
70lbs x 10/ 80lbs x 10/ 90lbs x 10/ 110lbs (100lbs was in use) x 7
Machine Side Laterals - 4 Sets
60lbs x 12/ 70lbs x 10/ 80lbs x 10/ 100lbs (I got cocky) x 6
High Cabled Rope Pulls (to the forehead NOT chin) + Hanging Leg Raises - 5 Sets
40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10
Total Leg Raises: 50 reps
ABS
Set 1 Set 2
Crunches 40 40
Side Crunch 40 40
Kick Pauses 40 40
Knee Crunches. 40 40
Toe Touches 40 40
Total Reps 400
CARDIO
20 minutes walking on the treadmill;
Incline: 10
Speed: 3.5
POST WORKOUT MEAL
Chicken Stir-fry
So in the words of my good friend The Little Engine That Could;
"I think I can, I think I can, I think I can!"
