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AFI82 · 03-03-2009, 11:39 AM

Back on the horse.

3-2-09
wt 229 (kinda surprised by that)
Squat
5x40
4x70
3x110
12x140 (5)

DB 30 degree Incline Bench Press
5xclaps
6x40
12x63(2)
9x63
10x50(2)

BB Bent-Over Row
5x40
12x90
12x110
12x120
10x120
9x120

Reverse Hyperextensions
12xBW (3)
I tried to hold a small dumbbell between my feet for these, but it kept slipping out. I'll try something different next time.

This was brutal. I haven't done this kind of volume in months. I was breathing heavy after the second set of 12 squats. And I was out of breathe for the rest of the workout. That was even with 2 minutes between sets.

I'm definitely going to see some results from this program.

03-03-2009, 11:39 AM	#30 (permalink)
AFI82 Senior Member Join Date: Mar 2007 Posts: 489	Back on the horse. 3-2-09 wt 229 (kinda surprised by that) Squat 5x40 4x70 3x110 12x140 (5) DB 30 degree Incline Bench Press 5xclaps 6x40 12x63(2) 9x63 10x50(2) BB Bent-Over Row 5x40 12x90 12x110 12x120 10x120 9x120 Reverse Hyperextensions 12xBW (3) I tried to hold a small dumbbell between my feet for these, but it kept slipping out. I'll try something different next time. This was brutal. I haven't done this kind of volume in months. I was breathing heavy after the second set of 12 squats. And I was out of breathe for the rest of the workout. That was even with 2 minutes between sets. I'm definitely going to see some results from this program.