Changed Format & Some good workouts

I changed my template on my blog. Since baseball season is upon us, I decided to use the baseball template as my background.

Here is Friday & today's workouts. I hit a few poses today just messing around during the day. Working on my transition on my relaxed poses. I think I am getting better at this and meet with Ryan again in two weeks, so we'll see what he says. I feel good and I think everything is coming along nicely. I'm 11 weeks out.

3.6.09 - Legs
Front squats on smith - tried regular but my form wasn't right
115x10 - warm up
135x8
135x8
135x8

Leg press 3x8-12
360x10
450x8
450x10

Leg extensions 3x12-15
130x15
145x12
145x12

Glute/ham raises 3x8-12
x8
x8
x8

Leg curls 4x8-15
55x12
55x11
60x8
60x8

Seated calves 3x8-15
90x15
90x15
90x15

Calves on leg press 3x8-12
210x12
210x12
210x12

3.7.09 Back & Bis
Rack chins
BW+35x12, 10, 10

Pulldowns
120x12
120x10
140x8

Cable rows
100x12
120x10
140x8

DB back rows w/cable pullovers
30x15 - 40x15
35x12 - 50x12

Upright rows
40x12
50x12
60x10

Incline DB curls
20x12
25x10
25x10

Preacher curls w/EZ curl bar
30x9
30x8
20x8

Cable hammer curls
30x15
35x12

Abs - superset - Wtg inc crunch, leg raises, straight leg crunches

Tomorrow HIIT session.