BOM Advanced - Stage 2 - Week 11 - Workout A (3/17/07)
Strait Set
A1: Barbell Squat
Work Set:
1x4 @ 220 (+10)
1x4 @ 231 (PR +10)
1x8 @ 198 (+22)
B2: Dip
Work Set:
1x4 @ 88 (+33)
1x2 @ 110 (+33) -2reps
1x8 @ 55
1x12 @ 44 (+11 +2reps)
C1: Chin Up
Work set:
1x4 @ 22 44 +22
1x4 @ 44 66 +22
1x6 @ 22 33 +11 -2reps
1x9 @ BW 11 +11 -3reps
Ab Circuit x 2
Modified V-Up x 10
Knee Up x 10
Sit Up w\ Twist x 10
Russian Twist w\ Ball x 16
Side Raise x 10 (ES)
Notes:
New 1RM for the squat. Yay. New Day, good day. I'm changing up the diet to be something a little more "normal" with a static calorie\macro goal, the other was just too hard to do. KISS.
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