5/18 Training (Wednesday)

Back

Exercise 1: Pull ups - Set 1: 11 reps (wide grip); Set 2: 8 reps (wide grip); Set 3: 10 reps (palms in); Set 4: 8 reps (palms in); Set 5: 5 reps
(straps used on sets 2, 3, 4)

Exercise 2: Barbell bent over row - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/100 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 10 reps/135 lbs; Set 5: 6 reps/155 lbs
(no straps used)

Exercise 3: Rope cable pulldown - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/100 lbs; Set 4 (superset): 4/8 reps/120/60 lbs

Hams

Exercise 1: Stiff-legged barbell - Set 1: 8 reps/80 lbs (warms); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/110 lbs; Set 4: 8 reps/110 lbs; Set 5: 8 reps/110 lbs

Exercise 2: DB leg curl - Sets 1&2: 12 reps/8 lbs x2 (warm); Set 3: 12 reps/10 lbs; Set 4: 12 reps/10 lbs

Exercise 3: Seated leg curl (singles) - Set 1: 12 reps/30 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/50 lbs

Calves

Standing calf raise - Sets 1,2&3: 10 reps/50 lbs x3

Abs

Lying medicine ball crunch & leg scissor - Sets 1,2&3 10 reps/10 lb x3

Cardio

Elliptical - 30 minutes (avg HR: 100 bpm/max HR: 121 bpm)