I'm still catching up on posting my workouts. Here is my workout from Monday.
Waterbury TBT
Week #5 Workout #3 - Friday 10/15/07
Good Morning
45 x 10
95 x 12
105 x 12 x 2 sets
Hack Squat
90 x 10
140 x 12
180 x 12 x 2 sets
Pull Ups (pronated)
100 x 10 (lat pulldowns)
BW x 6
180 x 12 (lat pulldowns)
150 x 12 (lat pulldowns)
Hammer Strength Iso-lateral wide chest
90 x 10
180 x 12 x 2 sets
DB Front Raise
10 x 10
15 x 12 x 2 sets
I have never done hack squats before and we have 2 different machines at my gym. One is the more traditional hack squat, where you are on a moving sled at a 45 degree angle. The 2nd is called a "Super Squat".
http://www.precor.com/comm/str-pl/pl624/
I opted for the Super Squat machine with my back to the pad facing away from the machine. This is supposed to be the hack squat position. It was a much different feeling than anything that was used to and I felt that it put too much pressure on my lower back. For the last set I switched positions and faced towards the machine. It was more comfortable for my back but still not a movement that I'm really fond of. I may either try the other machine or barbell hack squats next week.
I had this crazy idea that I would attempt body weight pullups, but when I couldn't manage more than 6 reps, I switched to pulldowns.
I finished up with 20 minutes of cardio. Just to punish my legs a little I did 10 minutes on the stair mill and covered 30 flights. Then I moved onto the rowing machine for another 10 minutes.