Legs Workout: 9/27/12

good mornings as warmup

sets 3 and reps 10. rest a minute.

barbell deadlifts

set 1 and reps 6 150lbs. rest 4minutes.

set 1 and reps 6 120lbs. rest 2minutes.

at this point my left side of lower back was in pain.

twists to help with the pain

set 1 and reps 15 on each side.

standing side bends

set 1 and reps 10 on each side.

lying leg curls

sets 3 and reps 15 50lbs. rest a minute.

sidesteps, sidejumps, quick side steps.

set 1 of each, reps 3, 5, 10.

sumo squats

sets 3, reps 12 40lbs the weight felt really light after doing the deadlifts. rest a minute.

leg erxtensions

sets 3, reps 14 100lbs to get a pump in the quadriceps. rest 30seconds if that.

stretches.

Back and Biceps Workout: 9/25/12

Wide-grip lat pulldown superset with plams facing the body and narrow-grip lat pulldown.

sets 3 and 12-10 reps. rest inbetween sets 90seconds.

standing barbell bent-over row

sets 3 and 12-10 reps. rest the same.

seated low row

sets 3 and 10-8 reps high weight. rest the same.

bent-over dumbbell row without leg on bench

sets 3 and 12-10 reps. rest the same.

I wanted to do dumbbell pullovers but my back was done.

Biceps

Ez-bar bicep curls back against the wall wide-grip rest then narrow-grip

sets 2 and 10 reps of each wide and narrow. rest the same.

now time to do abs or stretch or both!