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Squatter Wannabe


boldt

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1-7-13

Bw 205

Coming off of 5 months of no lifting due to a hamstring injury and lower back injury

Leg day

Squats

135x5

185x5

225x5

275x3

275x1

225x5

Sleigh press

400x10

490x10

490x 10

Single leg squats w back leg on a box 16. Inch high going down till back leg touches ground

85x8

85x6

85x8

Sitting calf machine

135x40x2

Stair work out 14 steps high

Single leg jumps 3 sets

Double leg jumps x3

Sprintsx3

step ups 30 seconds on x3

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1-8-14

Bw 109

Bench

135x10

185x5

185x4

135x10

pull downs

135x10x3

115x15x1

shoulder press

45x10

95x8x3

135x3

115x8

db row

75x10

95x10x2

lateral raises

22.5x10x3

Reverse db bent over raise

45x10x3

Bicep and triceps superset

Tri

135x10x3

bi

135x10x2

115x10x1

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1-9-13

Feeling restless so did a quick home work out to burn some energy

Leg ups

Bwx40x3

Bicycles

bwx40x2

sit ups with feet off ground

bwx40x2

push ups

bwx20x5

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