5/10/11 Training (Tuesday)

Back


Exercise 1: Cybex pull-up - Set 1: 10 reps; Set 2: 9 reps; Set 3: 9 reps/16lbs of assist; Set 4: 8 reps/16 lbs of assist
(Straps used on sets 1, 2 &3)

Exercise 2: Barbell bent-over row - Set 1: 12 reps/70 lbs (warm); Set 2: 12 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 10 reps/110 lbs; Set 5: 8 reps/110 lbs
(I have to be conservative with this exercise as it puts a lot of pressure on the low back area)

Exercise 3: Cybex rope cable pull-down - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/100 lbs; Set 4 (superset): 6/6 reps/110/80 lbs

Hamstrings

Exercise 1: Barbell stiff-leg - Set 1: 10 reps/70 lbs (warm); Set 2: 10 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 8 reps/110 lbs; Set 5: 8 reps/110 lbs

Exercise 2: DB leg curl - Sets 1,2&3: 12 reps/5 lbs x3

Exercise 3: Seated leg curl (singles) - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/50 lbs

Abs

Ab coaster - Set 1: 25 reps (front)/15 lbs; Set 2: 30 reps (15 rt/15 left)/15 lbs

Cardio

Elliptical - 30 minutes (avg HR: 103 bpm/max HR: 128 bpm)