7.19.2010 Workout

7.19.2010
Legs Hypertrophy and Chest/Arms Hypertrophy

Had a baseball game last night and planned on working out before, but went to the gym and it was closed due to new hours. Man was I angry. We ended up losing out game 2-1, too. So I decided to do a double workout today. . .

Weight: 170 lbs.

3064 Cals
349g Carbs
187g Protein
102g Fat

pps = plates per side

front squat 65% of 10rm

95 lbs. x 10
95 lbs. x 10
95 lbs. x 10 *starting to get really comfortable with the clean grip*

hack squat

2 pps x 10
2 pps x 12
2 pps x 11

leg extensions

120 lbs. x 12
210 lbs. x 12
210 lbs. x 12
180 lbs. x 10 Dropset --> 150 lbs. x 8 - -> 120 lbs. x 7 - - > 90 lbs. x 8

dumbbell lunges

40's x 1 walk across the gym

glute ham raises

bw x 10
bw x 10
bw x 10

seated leg curl

90 lbs. x 12
150 lbs. x 12
150 lbs. x 12
150 lbs. x 10

standing calf raises

225 lbs. x 12
225 lbs. x 12
225 lbs. x 12
225 lbs. x 11

toe press on leg press sled

2pps x 15
2pps x 15
2pps x 15

dumbbell flat bench press 65% of 10rm

40's x 10
40's x 10
40's x 10

incline dumbbell bench press

40's x 11
40's x 10
40's x 10

cable crossovers

20 lbs. per side x 15
50 lbs. per side x 12
40 lbs. per side x 12
40 lbs. per side x 10 Dropset - -> 30 lbs. per side x 7 - - > 20 lbs. per side x 10

weighted stretch

40's x 60 seconds

dumbbell curl

30's x 10
35's x 8
35's x 7
30's x 7

ez bar preacher curl

65 lbs. x 12
65 lbs. x 11
65 lbs. x 10

skullcrushers

65 lbs. x 10
65 lbs. x 9
65 lbs. x 8

straight bar cable pressdowns

80 lbs. x 12
110 lbs. x 12
110 lbs. x 10
110 lbs. x 10