Thursday, June 30, 2011
Chin-Ups (chest-to-bar) x5, x9
Pull-Ups (chest-to-bar) x8
Pull-Ups (parallel-grip, chest-to-bar) x5
ISOPress Pull-Downs - 45s x 10, 50s x 10, 55s x 10
1H Cable Rows - 80lbs - 3 x 8
Face-Pulls + External Extension (V-Rope) - 70lsb - 2 x 15
DB Curls - 1 Drop Set - 25lbs x 10 + 15lbs x 10
Friday, July 1, 2011
Alternating:
1/4 Jump Squats w/ Reset - 45lbs - 2 x 4
Pause (3s) at Bottom Jump Squats - 45lbs - 2 x 4
Squats (to bench 1" above parallel)
135 x 5, 155 x 5, 185 x 5, 205 x 5, 215 x 5
Leg Raises & Pikes - 2 x 15