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well today started my re-embarkment of west side training. it was good to be back but i trained after only being up for an hour so i had to rush to eat, rush to get there, rush to find out what im supposed to do today. i ended forgetting to to the speed deadlifts......... sorry i will get them next week. and i was too exhausted to hit calfs at the end so i didnt do them either. oh well.
box squat (parallel box)
205 lbs (with collars..... the actual ones they use in a contest, i cant believe my gym had a pair.)
10 sets of 2 (60 seconds rest between sets)
rev hyper ( our gym has one that works the same way, but its a little different - you have to use 1 leg at a time)
50 lbs(each leg) for 3 sets of 8.
overhead squats - 45lbs for 4 sets of 10.
db row - 75lb for 4 sets of 6.
bb shrugs - 225 for 3 sets of 15.
felt good..... only took an hour and 5 minutes. the rev hyper im very excited about, people use it in the gym to work thier glutes, but if you know the mechanics of a reverse hyper, just pull with the hammies and dont push, your quads do even come in to play and your low back, glutes, and mainly hams get fried.
now if i could only find a spare glute ham machine lying around somewhere.
X
box squat (parallel box)
205 lbs (with collars..... the actual ones they use in a contest, i cant believe my gym had a pair.)
10 sets of 2 (60 seconds rest between sets)
rev hyper ( our gym has one that works the same way, but its a little different - you have to use 1 leg at a time)
50 lbs(each leg) for 3 sets of 8.
overhead squats - 45lbs for 4 sets of 10.
db row - 75lb for 4 sets of 6.
bb shrugs - 225 for 3 sets of 15.
felt good..... only took an hour and 5 minutes. the rev hyper im very excited about, people use it in the gym to work thier glutes, but if you know the mechanics of a reverse hyper, just pull with the hammies and dont push, your quads do even come in to play and your low back, glutes, and mainly hams get fried.
now if i could only find a spare glute ham machine lying around somewhere.
X
