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9/24/2012 3:55:27 PM -
Weekend Training
Saturday
LEGS
LEG CURLS
* 4 warm up sets
* 4 work sets of 8
YOKE BAR - CLOSE STANCE - REVERSE BAND - HASSOCK SQUATS
* In short, I squatted really deep to a bean bag foot stool. A realist guess is 3-4 inches below parallel.
* 3-4 warm up sets
* 5 sets of 6
While these pretty much sucked for every reason under the sun the worst part was breathing. Some other reasons why this sucked include;
* My knees hurt
* Can't sit back
* Can't use a shit pile of weight
* hips hurt
* Back hurt
* Anything lower than a toilet seat is non-functional
This did make me sore as hell the next day.
HACK SQUATS 3/4 REPS
* 1 warm up sets
* 2 sets of 15
* 1 set of 25 with the same weight used for 15
LUNGES
* 3 double sets
ONE LEG CURL
* 3 double sets
Sunday
CHEST AND SHOULDERS
DECLINE DUMBBELL PRESS
* 6-7 warm up sets
* 4 working sets of 8
DECLINE SMITH MACHINE
* 3 warm up sets
* 5 sets 6 with bands - dynamic sets
INCLINE PRESS
* 3 warm up sets
* 5 sets 5 - dynamic sets
STRETCH PUSH UPS
* 2 sets to failure
SIDE RAISE
* 3 SETS 15
BAND COMPLEX
* 3 sets
Monday is a day off.
,
Dave Tate
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