11 September 2011
Back squat:
warmup - bar x 5 reps x 2 sets
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1 (felt light and easy, popped right back up)
Paused squat 300 lbs. x 5
I then set the power rack pins so that the bar resting on them was just above knee level and did some shrugs up to 425 lbs. x 2, then proceeded to rack pulls up to 600 lbs. x 1. This was a pleasant surprise, as my real deadlift (from the floor) has gone to shit after my back injury.
Incline ab board situps 2 sets, weighted and unweighted
Back hyperextensions 2 sets, weighted (20-lb. kettlebell)
Leg extensions 2 sets
Leg curl 2 sets
Calf raise, standing, 2 sets
Adductor machine 1 set
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