Friday August 12, 2011 - HAMSTRINGS/ TRIS
PRE-WORKOUT MEAL
Shake: Isoflex (two scoops) w/ 5g of added glutamine
One Cup of blueberries and 4 strawberries
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
TRIS
Close Grip Machine Press - 4 Sets
150lbs x 10/ 150lbs x 10/ 165lbs x 10/ 180lbs x 8
Weighed Dips - 4 Sets
90lbs x 10/ 90lbs x 10/ 180lbs x 10/ 180lbs x 4 + 90lbs x 6
Kickbacks - 4 Sets
15lbs x 15/ 20lbs x 12/ 25lbs x 10/ 30lbs x 10
Overhead Cable Extensions - 4 Sets
80lbs x 15/ 100lbs x 12/ 120lbs x 12/ 140lbs x 8
Straight Bar Cable Push Downs - 4 Sets
100lbs x 10/ 120lbs x 10/ 140lbs x 10/ 180lbs x 7
ABS
Hanging Leg Raises - 4 Sets
10/ 10/ 10/ 10
POST WORKOUT MEAL
2 Scoops Peanut Butter Isoflex Whey Protein w/ 5g of added glutamine
Handful of Unsalted Dry Almonds
So that my friends is my ten day slipt. Try it out and see how you like it and let me know of you have any other routines that you want me to try!
Now in the words of my good friends in the band Semisonic;
"Closing time, you don't have to go home but you can't stay here"
