[pjb923]

8/16/06
Strength Focused Mesocycle - Workout B(modified)

Warmed up with some X-band walks, T-pushups w/ 10lb db's, and BW lunges.

DB rear delt flye
15 x 8
20 x 8
25 x 8 x 2 sets (+ 5lbs increase)

1-legged Stability ball leg curl
Warmup on leg curl machine 100lbs x 8
2 sets of 8 each leg
Glute/Ham Raise
2 sets of 4

Chest-supported row
45 x 8
90 x 8
125 x 8
135 x 8 x 2 sets (+ 5lbs increase)

Box Squat
135 x 8
225 x 8
265 x 6
245 x 8
245 x 7

Seated Row
80 x 10
120 x 8
140 x 8
150 x 8

I did not get off on the right foot tonight. I got out of work late, got started late and when I got to the gym the squat rack was in use again. I started out doing the stability ball leg curls in place of GHR's but after 2 sets I found a great spot for GHR's. I was able to use the lying leg curl machine. Put my knees on the arm pad and hook my feet under the center support. It worked perfect and I realized that I can't really do a full GHR without a whole lot of arm assistance. I need to work on these.

I completed every other exercise and even had time to throw in a few sets of seated rows before I finally got to box squat. The one exercise I was really looking forward to.

This time I used the aerobic step with 6 risers which put me just below parallel. I can honestly say this was the first time I truly felt what it was like to box squat to the right depth. Last week I worked up to 265 and felt like I still had more in me, but this time I had to back off to 245. This weight was still not easy and I only managed 7 reps in the last set. I'm not sure if it was completely due to the lower box, or being at the end of the workout, but this was the hardest set of squats I have done in a while.

This turned out to be a very good workout overall.