Reply #6: Saturday, 5 December 2009

[ZenLefty]

A nice, early workout today.

Squat
Warmup set: 135 - 10 reps
235 - 20 reps
235 - 10 reps

Dumbbell Pullover
75 - 2 sets of 20 reps
I do a set of pullovers after each heavy squat set.

21's
One set at 70 pounds, then one set at 80 pounds

Calf Raise
205 - 12, 10, 10, 9, 8 reps
180 - 10, 9 reps
I worked to failure on the last 4 sets. The calves are evil and must be punished.

Dips
Body weight - 3 sets of 12 reps

Leg Raise
Body weight - 3 sets of 16 reps

Again, superset the dips and leg raise

Sit ups, incline
16, 12, 10
This is about when my body reminded me I had no breakfast this morning...