The Weekend!

It's Sunday night and tomorrow starts a new work week and another week to pump some serious iron. Week 4, which is 90% of 5 rep max on my power exercises. Pumped to see if I can get all sets & reps. Hopefully not losing to much strength yet. Had really good workouts both Friday and Saturday.

Friday 2/20/09 - Legs
Deep deadlifts - performed with 25 lb plates underneath my heels
135x8 - warm up
135x10
135x10
135x10

Leg press
450x10
500x8
500x8

DB squats w/SB
30x12
30x12
30x12

Still leg deadlifts
115x10
130x10
130x10
130x10

Glute/ham raise - put bench in front of me for safety reasons
x6
x6
x6

Seated calves - superset w/
90x15
90x15
90x12

Calves on leg press
270x12
270x12
270x12

Saturday - 2/21/09 - Delts & Arms
Standing BB presses
65x12
85x10 (3 sets)

Upright rows w/band laterals
40x14 - x14
50x12 - x14
50x12 - x8

Plate raises
35x12
45x10
45x10

BB curls
55x12
65x10
75x8

Cable curls w/Hammer curls
30x12 - 20x12
35x10 - 25x8
35x10 - 25x8

Decline close grip bench
135x12
145x10
145x9

Pushdowns w/Band kickbacks
30x12 - x12
42.5x12 - x10
50x10 - x10

Abs - weighted crunches w/leg raises w/straight leg crunch

Monday - Upper body strength week 4