{OBF} Gettin' Ruthless In The Gym

[RUTHL3SS]

http://i165.photobucket.com/albums/u62/Gfriedel/OBF/OBFLogo2.jpg

About
I've been serious about lifting for the past couple years. I started lifting a couple years ago thanks to my Father who got me seriously into weight lifting. I had surgery on December 23rd, 2008 and got extremely out of shape from the ~5 months that I was out of action. I've been back in the game for almost a year and have been making serious progress in achieving my goals.

I currently weigh around 165-168lbs with an unknown bf%. I don't max out but I'll post what weight I lift in the thread.

Supplements
AOR Ortho-Core (half dosed)
NOW Ultra Omega 3 (3 caps)
AN Osteobolin-C (3 caps 2x day)
AN HGHup (5 caps pre-bed)
ThermoLife E-BOL (2 caps 3x day)
Omega Sports Trinitine (3 caps pre-wo)
Kaizen Ephedrine (24mg 2x day)
Prolabs Advanced Caffeine (200mg 2x day)
MyoFusion
XF Ultra Peptide 2.0
WMS

I go for a minimum of 180g of protein a day, and usually get in 220-250g. My diet is on point, and I am trying to eat maintenance calories, or a little above maintenance. I eat extremely clean, and rarely cheat. I want to transform my body, no matter what it takes.

Workout Split
Mon - Chest
Tue - Back / Biceps
Wed - Cardio/Abs
Thu - Shoulders/Triceps
Fri - Legs/Abs
Sat - Off
Sun - Cardio/Abs

This is how I want to do it, but due to Spring Break being this week and me having to get home I missed friday so I worked legs today.

Here was today's workout:
* Note: I usually do Olympic Squats, but I left my squat pad in the car and didn't feel like grabbing it, and the ****ty YMCA pad falls off your shoulders when trying to squat.


SATURDAY - LEGS
V-Squats
234lbs (2plates/ea side) x 12
324lbs (3plates/ea side) x 10
414lbs (4plates/ea side) x 8 * PR

Olympic Squats (half assed, will improve next leg day)
135lbs x 12
225lbs x 10
225lbs x 10

Leg Press
534lbs (5plates/ea side) x 12
624lbs (6plates/ea side) x 12
714lbs (7plates/ea side) x 10

Leg Extensions
135lbs x 12
150lbs x 12
165lbs x 10

Lying Leg Curls
100lbs x 12
120lbs x 10
120lbs x 8

Standing Calf (Machine)
315 x 12
355 x 12
395 x 10

Seated Calf
2 plates x 12
3 plates x 12
3 plates + 25 x 10 * PR

[Black_Label]

Good luck with the run =)

[RUTHL3SS]

Good luck with the run =)

I'd also like to make some comments that I'd specifically like to attribute to my HGHup/E-BOL use...

I'm almost done with my first bottle with each, and I'm having some crazy results... Sleep has been great with crazy dreams, my mood is up every morning, and every morning I wake up refreshed. I feel like a ****ing animal in the gym; aggression has skyrocketed in the gym and vascularity is insane.

[Black_Label]

Any nights where you get really hot in bed?

sick results either way

[RUTHL3SS]

Any nights where you get really hot in bed?

sick results either way

I think you posted in my thread a week or two ago; the first few days I would wake up the next morning drenched in sweat. It's not much of an issue anymore, though.

[Black_Label]

I think you posted in my thread a week or two ago; the first few days I would wake up the next morning drenched in sweat. It's not much of an issue anymore, though.

ive been on a personal mission to track it down, so its possible i have lol.

[RUTHL3SS]

DAY 2 (ABs/CARDIO)
Hanging Leg Raises
3 x 20

Decline Crunches
3 x 10

Oblique Twists
20 Lbs x 20
25 Lbs x 20
25 Lbs x 20

Standing Oblique Twists
12 Lb DBs x 3 x 10

Weighted Planks
45 Lb Plate x 3 x 45secs

Cardio
30 Minutes of 6mph (with a few 3mph cooldowns) uphill
Started at 1.5% incline interval up to 7.8%

[Nikhiln25]

Checking in bro. Will keep track of your blog and put in my suggestions

[RUTHL3SS]

DAY 3 (CHEST)
Flat BB Bench Press
135 x 12
155 x 10
165 x 8
180 x 5

Flat DB Flies
50 Lb Dbs x 3 x 10/8/8

Incline BB Bench Press
135 x 3 x 8

(Usually incline is higher but I did flies first since incline was taken)

Great workout, felt powerful. Strength is slowly coming back. Lost a ****load of strength especially on compound lifts after my cut. :\

[Lukas13]

Solid log thus far. You woke up drenched in sweat?- thats crazy .

Keep up the good work

[Black_Label]

Solid log thus far. You woke up drenched in sweat?- thats crazy .

Keep up the good work

hghup has been having people doing that. Good stuff ;)

[RUTHL3SS]

Solid log thus far. You woke up drenched in sweat?- thats crazy .

Keep up the good work

Thanks, and yep. :D


hghup has been having people doing that. Good stuff ;)

Totally.

[RUTHL3SS]

DAY 4 (BACK)
Deadlift
135 x 12
185 x 10
225 x 8
275 x 5
315 x 1

Bent Over BB Row
135 x 2 x 8
155 x 6

T-BAR Rows
2 Plates x 12
2 Plates + 25 x 2 x 8

Wide-Grip Pulldowns
135 x 3 x 8

Seated Row
2 Plates x 2 x 8
2 Plates +25 x 6

Felt awesome this workout. This is my first week going 100% raw (no gloves, no belt) and my deadlifts were surprisingly powerful raw. Impressed with myself. :D

[RUTHL3SS]

the mods gave me some unexpected time off this week lol

will update again from tomorrow's workout

[RUTHL3SS]

Day 10 - bis/tris/abs

if/when I update this log there will be less detail, I've been very busy recently

starting a 12 day split (Hola Bola's routine just modified slightly)

Supinating DB Curls
35lb DBs x 2 x 12
40lb DBs x 8

EZ Bar Curl
75lb x 3 x 10

Single Arm Low Cable Curls
35 x 12
45 x 12
50 x 8

Overhead DB Extensions
45 x 12
50 x 8
55 x 8

Rope Cable Pressdowns
50 x 12
60 x 8
50 x 10

Wrist Curls
30 x 12
40 x 2 x 12

Hanging Leg Raises
3 x 20

Decline Crunches
BW x 20
BW + 25 x 12
BW + 25 x 10

Captain's Chair (Knee Raises?)
3 x 15 12 10

Cardio
Treadmill
30 Minutes
15% Incline
4mph

[RUTHL3SS]

Day 11 - quads/calves

this is my second day of the 12-day split... i did legs on sunday so this workout was brutal
* i also forgot my squat pad in my suite again so my squats suck... the pads the schools provided roll off you
* i stopped e-bol today and took a sample of Vendetta pre-wo

Squats
135 x 8
185 x 5
225 x 5

Lunges (Light Weight)
95 x 3 x 12 10 8

Hack Squats
135 x 12
155 x 10
165 x 8

Leg Extensions
150 x 12
165 x 10
180 x 8

Smith Calf Raises
135 x 20
225 x 15
275 x 12

[RUTHL3SS]

Day 12 - Back

* no longer taking E-BOL
* took a Vendetta sample

Weighted Chin-Ups
BW x 10
BW + 25 x 2 x 5

BB Rows (Light)
95 x 3 x 15 12 12

Smith Shrugs
135 x 12
225 x 8
275 x 6

Wide-Grip Pulldowns
135 x 3 x 10 8 6

One Arm Low Cable Rows
50 x 12
60 x 12
75 x 12

Side Delt Raises
15 x 3 x 10 8 6




Day 13 - Off

Did not work out in any way today. Had a fraternity ritual to attend to so I did do some PT and Cardio.

[ossumday1]

Looks good...deadlift is strong.

Good luck man!

[RUTHL3SS]

Day 14 - Chest/Shoulders

* first day supplementing 1scoop IntrAbolic intra-workout

Flat BB Bench
135 x 8
155 x 5
165 x 5
185 x 2 x 3
165 x 5

Incline BB Bench
135 x 5
155 x 5
155 x 2 x 3
135 x 5

DB Shoulder Press
40 x 8
45 x 8
45 x 6

Weighted Dips (Heavy)
* I have to use DBs so it is quite hard to use good weight
30 x 5
20 x 5
15 x 5

Front Delt Raises
15 x 3 x 8

Side Delt Raises
15 x 2 x 8
15 x 6

Rear Delt Raises
15 x 2 x 8
20 x 6

Cardio
30 Minutes
15% Incline
4.0 MPH

[RUTHL3SS]

Day 15 - off

was too tired to go to the gym; plus i am now sick




Day 16 - Traps/Quads/Calves

* 2scoops IntrAbolic

Deadlift
135 x 10 - warmup
225 x 4 x 5
275 x 1

* deads were very weak today. I don't know why; maybe because I'm sick?

Squats (Light Weight/High Rep)
135 x 10
185 x 2 x 8

Hack Squats
135 x 8 6 5

Smith Shrugs
135 x 12
225 x 2 x 6

Smith Calf Raises
135 x 15
225 x 15
315 x 10

Wanted to do cardio but legs were shot after the workout...

[RUTHL3SS]

Day 18 - off (feeling sick)

Feeling better now, and started to take C-BOL.

Day 19 - Bis/Tris

DB Hammer Curls
25 x 12
30 x 10
35 x 8

Preacher Alt DB Curls
30 x 2 x 8
35 x 8

Standing DB Curls
35 x 8
35 x 6
30 x 6

CG Bench Press
115 x 2 x 8
135 x 6

Kickbacks
25 x 12
30 x 12
35 x 12

V-Bar Pressdowns
50 x 12
60 x 8
60 x 6

[RUTHL3SS]

Day 20 - Back

* Was supposed to be my day off; still was very sore from lifting.

Wide-Grip Pulldowns
BW @ 8, 6, 5

Chin-Ups
BW @ 6, 4, 4

BB Rows (Heavy)
135 x 8
155 x 8
185 x 3
155 x 5
155 x 5

Smith Shrugs
225 x 8
225 x 2 x 6

Seated ISO Rows
2plates ea side x 2 x 8
2plates ea side +50 x 5

Side Delt Raises
20 x 8
15 x 2 x 8

[RUTHL3SS]

Day 21 - Chest

Incline BB Bench Press
135 x 8
155 x 5
155 x 5
165 x 5
185 x 5

Flat BB Bench Press
155 x 5
155 x 5
155 x 5
185 x 5
185 x 3

Flat DB Flies
40 x 8
40 x 6
40 x 6

Cardio
30 Minutes
15% Incline
4 MPH

[RUTHL3SS]

Took the past three days off due to fatigue; feeling great now and am back in the gym!

I figure I should update what I've been supplementing with.

Supplements
NOW Ultra Omega 3
AOR Ortho-Core (hardly actually take 'em)
C-BOL (6caps pre/6caps post)
IntrAbolic (2scoop on leg days, 1 on other days)
HGHup (5caps pre-bed)

Workout Split
Mon - Quads/Calves
Tues - Back
Wed - Bis/Tris/Abs
Thu - Off
Fri - Chest/Shoulders
Sat - Traps/Hams/Calves
Sun - off

Day 25 - Quads/Calves

Squats
135 x 8
185 x 8
225 x 5
245 x 3
185 x 5

Hack Squats
135 x 3 x 5

Leg Extensions
150 x 10
165 x 8
180 x 6

Calf Raises
225 x 15
315 x 12
350 x 10

[RUTHL3SS]

Supplements
NOW Ultra Omega 3
AOR Ortho-Core (hardly actually take 'em)
C-BOL (6caps pre/6caps post)
IntrAbolic (2scoop on leg days, 1 on other days)
HGHup (5caps pre-bed)
SuperPump250

Workout Split
Mon - Quads/Calves
Tues - Back/Traps
Wed - Bis/Tris/Abs
Thu - Off
Fri - Chest/Shoulders
Sat - Traps/Hams/Calves
Sun - off

Day 26 - Back/Traps

Wide Grip Pull-Ups
BW x 2 x 8
BW x 5

BB Rows
135 x 10
135 x 8
155 x 3 x 5

Wide Grip Pull-Downs
135 x 10
150 x 6
135 x 6

1-Arm ISO Rows
2 Plates x 12
2 Plates +25 x 8
2 Plates x 8

Smith Shrugs
135 x 12
225 x 6
225 x 5

Side Delt Raises
15 Lb DBs x 3 x 8

Cardio
30 Minutes
15% Incline
4.0 MPH (w/ occasional 30sec 8mph sprints)

Strength was down slightly, but I did not each much today, and I am getting over a cold (plus I am cutting off a LOT of weight atm). Felt good throughout the workout. Took a scoop of SuperPump250 pre-workout and got some good energy.

My grip is killing me on Smith Shrugs. I struggle to hold it @ 225lbs, but I can deadlift 225-315 with no problems. Makes no sense. I'll try liquid chalk next time, but I really do not want to go back to using gloves.

[Black_Label]

I have the same issue with shurgs =\ I need to grab chalk too, but tmy campus gym isnt to happy about its use

[RUTHL3SS]

I have the same issue with shurgs =\ I need to grab chalk too, but tmy campus gym isnt to happy about its use

Yeah. I always forget to, but I usually just used XF Liquid Chalf for days when I do shrugs, and deadlift.

Anyways, today is an off day. Taking Wed off instead of thurs and doing bis/tris/abs tomorrow.

[Black_Label]

Yeah. I always forget to, but I usually just used XF Liquid Chalf for days when I do shrugs, and deadlift.

Anyways, today is an off day. Taking Wed off instead of thurs and doing bis/tris/abs tomorrow.

a guy gave me some chalk during my dead lift. It really made a world of difference. My legs actually gave out before my grip

[RUTHL3SS]

Day 28 - Bis/Tris/Abs

Supinating DB Curls
35lb DBs x 12
40lb DBs x 8
45lb DBs x 4

EZ Bar Curls
60 x 10
70 x 8
80 x 6

Preacher Alt DB Curls
35 x 3 x 8

CG Bench Press
135 x 5
115 x 2 x 8

* My CG BP is weak. Second time doing this exercise in months, and my grip is very close (thumbs touching in the middle of the bar is how I position my hands).

Skull Crushers
50 x 10
60 x 6
60 x 5

V-BAR Pushdowns
100 x 12
120 x 10
140 x 6

* With cables you never know how much weight you're pushing. In my school gym it'd prob be 50 x 12, 60 x 10, 70 x 6, etc.

Wrist Curls
45lb Olympic Bar
Front Wrist Curls - 15 10 8
Behind Back Wrist Curls - 15 15 15

Ab Work
Leg Raises
Captain's Chair
Oblique Twists

[RUTHL3SS]

Day 29 - Hams/Traps/Calves

Deadlift
135 x 12
225 x 3 x 5
275 x 3
315 x 1

Barbell Lunges
95 x 8
115 x 8
135 x 5

Leg Press
6 Plates x 10
10 Plates x 2 x 8

Lying Leg Curls
100 x 10
110 x 8
100 x 8

Barbell Calf Raises
225 x 15
315 x 15
365 x 10

Barbell Shrugs
135 x 15
225 x 8
225 x 5

Great workout. Pump was there, and strength was impressive. Felt amazing during my workout... the endurance was incredible.

[RUTHL3SS]

Day 30 - Chest/Shoulders

Flat BB Bench
135 x 12
155 x 2 x 5
165 x 5
175 x 3
155 x 5

Inc BB Bench
135 x 3 x 5

Flat DB Flies
40 x 8
45 x 2 x 6

Dips
BW x 2 x 8
BW x 5

F Raise
12 x 8
20 x 2 x 8

S Raise
12 x 8
10 x 2 x 8

R Raise
10 x 12
20 x 10
30 x 8

* Felt extremely weak this morning.
* Woke up feeling terrible; based on the numbers I put on bench, something wasn't right.
* Need to figure out what day to do shoulders... too fatigued after bench pressing to even do a set of DB overhead presses.

With that aside, the workout felt pretty good. My chest was extremely pumped up, as were my shoulders. Crazy vascularity throughout my forearms, biceps, and shoulders. Could see striations in my chest when doing butterflies for shoulders.

Seriously having great results, and enjoying seeing a better me with every upcoming day. :)

[Black_Label]

Might need a rest or something =\

[RUTHL3SS]

Day 31 - Off

Day 32 - Quads/Calves

ATG Squats
135 x 12
185 x 6
225 x 5
245 x 5
245 x 3
275 x 1

Hack Squats
135 x 8
155 x 8
185 x 5

Leg Extensions
150 x 10
165 x 8
180 x 8

Smith Calf Raises
315 x 12
365 x 10
405 x 8

Ab Work
Hanging Leg Raises 2 x 20
Standing Obliques (45lb BB) 2 x 20 ea side

** Incredible workout. Great aggression, pump, and focus.
** Squatted 275lb ATG for 1 rep with ease. Feel like I could pushed out 3 plates.
** Strength is skyrocketing. I am nearing the end of my HGHup, and the combination of HGHup/C-BOL/SP250 for strength/pumps/energy/focus is insane.
** Very impressed today.
* Note: Started X-Factor today. Took 2 caps pre-wo.


Might need a rest or something =\

Just think it was because I had a rough night/felt bad in the morning. Today's workout was incredible.

[Black_Label]

Today was brutal for me and my leg day. I must have downed my black cat just right.

ended up doing 10+ squats/box squats 5 sets of deads blah blah blah your log =P

Keep pushing the weight, 3 plates and people start watching you ;)

[RUTHL3SS]

Day 33 - Back/Traps

Wide-Grip Pull-Ups
BW x 8 | 8 | 6

Barbell Rows
135 x 8
155 x 3 x 5
185 x 3

Wide-Grip Pull-Downs
130 x 8
145 x 8
160 x 4

1-Arm ISO Rows
2 Plates x 12
2 Plates + 2 25s x 8
3 Plates x 6

Smith Shrugs
225 x 8
225 x 6
245 x 5

Side Delt Raises
12 x 12
15 x 10
20 x 6

Cardio
30 Minutes
15% Incline
4.0 MPH with some intervals of 6.0 MPH and 8.0 MPH

* Awesome pump, good energy. Brought my iPod and blased some hardcore music.
* Felt great during the workout, very aggressive.
* Grip seemed stronger; slowly but surely making strength gains in most exercises.

[RUTHL3SS]

Day 34 - Bis/Tris/Forearms/Abs

Suprinating DB Curls
40 x 10
45 x 8
50 x 3

EZ-Bar Curls
65 x 12
85 x 8
105 x 2
85 x 6

Alternate Preacher DB Curls
35 x 10
35 x 8
40 x 5

Close-Grip Bench Press
115 x 12
135 x 6
135 x 5

Skull Crushers
65 x 8
65 x 8
85 x 8

V-BAR Push-Downs
50 x 12
60 x 10
70 x 5

Wrist Curls (45lb Olympic Bar)
In Front: 20 15 12
Behind-The-Back: 20 20 20

Captain's Chair
20 15 15

45lb Alternate Oblique Raises
3 x 20

Cardio
HIIT 2m:1m intervals @ 4mph:8mph

* Amazing workout. Strength is skyrocketing.
* Endurance is up, energy levels are great.
* I feel like a monster in the gym... can't believe I was able to bust out HIIT after this workout.

Also, I'm starting a low-carb (keto maybe) diet; going for 50g carbs or less. So far today, I'm at around 10-20g I'd say for the day. Doing great.

If I go over 50g, it'll be less than or equal to 100g, and only on days when I lift heavy (when doing deads/squats).

[Black_Label]

Hows the sleep been?

[RUTHL3SS]

Hows the sleep been?

Sleep has consistently been great. Having some odd dreams, though. lol

I need to count the caps, but I believe i am somewhere around week 6 - 8 on HGHup and the strength gains are ridiculous.

[Black_Label]

Sleep has consistently been great. Having some odd dreams, though. lol

I need to count the caps, but I believe i am somewhere around week 6 - 8 on HGHup and the strength gains are ridiculous.

Sick, I dont count caps. I have a few bottles around =P

[RUTHL3SS]

Day 36 - Hams/Calves/Traps

Deadlifts
135 x 12
185 x 12
225 x 8
275 x 5
315 x 2

Barbell Lunges
115 x 8
135 x 6
135 x 5

Leg Press
10 Plates x 10
12 Plates x 8
14 Plates x 5

Lying Leg Curls
110 x 8
120 x 8
120 x 6

Smith Calf Raises
315 x 15
365 x 15
405 x 15

Smith Shrugs
225 x 8
275 x 2 x 5

* Great workout; strength was way up.
* Lying leg curls were ****ing rough; my knee is killing me.
* My knee is seriously messed up.

[RUTHL3SS]

Day 37 - Chest/Shoulders

Flat BB Bench Press
135 x 12
155 x 8
165 x 5
185 x 3
200 x 2

Incline BB Bench Press
135 x 8
155 x 4
135 x 4

Incline DB Flies
35 x 10
40 x 6
45 x 3

Seated DB Overhead Press
30 x 6
30 x 2 x 5

Dips
BW x 3 x 8

Front Raises
15 x 12
20 x 2 x 8

Side Raises
15 x 3 x 8

Butterflies
20 x 15
25 x 10
30 x 10

* Great workout, great pump.
* Had ****ty night; relay for life from pre-6pm til 4:30am.
* Slept til 2pm, and ate a single meal before working out.
* Feel like strength would be improved with proper nutrition/sleep.

I can hardly lift anything for seated DB overhead presses after benching, but if I can get a decent amount of repetitions with a respectable weight, I feel that is good enough. No need to lift heavy for shoulders...

[RUTHL3SS]

Day 38 - Off

Day 39 - Quads/Calves

Squats
135 x 12
185 x 10
225 x 5
225 x 4
275 x 1

Hack Squats
135 x 8
185 x 6
200 x 6

Leg Extensions
150 x 12
180 x 8
195 x 6

Smith Calf Raises
315 x 15
365 x 15
405 x 12

* Great workout; great energy, and pump.
* Strength is going up, and I'm loving it.
* Knee is still bothering me, but I still was able to squat 275.

[RUTHL3SS]

I have been busy with pledging; it's taking up all my time and I hardly have time this week to work out. I tried to squeeze in some bicep/back exercises together yesterday.

Day 41 - Back/Bis

WG Pull Ups
2 x 8
(did a set of 8 handstand push-ups before this)

BB Rows
135 x 10
155 x 2 x 8

WG Pull-Downs
130 x 10
145 x 2 x 8

1-ARM ISO Rows
2 Plates x 12
2 Plates + 25s x 10
3 Plates x 8

Sup. Alt DB Curls
40 x 3 x 6

EZ Bar Curls
65 x 3 x 8

Alt DB Preacher Curls
35 x 10
40 x 2 x 8

[RUTHL3SS]

Day 42 - Chest/Deadlifts

* Won't D/L tomorrow due to my fraternity's hell night being on Saturday; want to stay fresh and keep my legs good.
* Deadlifted a few sets and then hopped right onto chest. One of my best workouts in a while. Maybe I should dead twice a week (beginning and end?).

Deadlift
135 x 12
185 x 8
225 x 5
275 x 5
315 x 1
315 x 1

Flat BB Bench Press
135 x 8
155 x 6
165 x 5
185 x 5
205 x 3
225 x 2

Incline BB Bench Press
135 x 8
135 x 6
155 x 4

Incline DB Flies
40 x 2 x 8
45 x 5

[RUTHL3SS]

Sorry for lack of updates. School is taking over my life big-time.

Day 46 - Quads/Calves

ATG Squats
135 x 12
185 x 8
225 x 6
225 x 5
255 x 1
275 x 1

Hack Squats
135 x 10
185 x 8
225 x 6

Leg Extensions
165 x 12
180 x 10
205 x 6

Smith Calf Raises
315 x 15
365 x 15
405 x 12

* Amazing workout. Diet/sleep pattern has been destroyed this past week, yet I was still able to lift a great amount of weight. Squats were sick; 275 went up fairly easily, might go for 300-315 next week.

[MsTropix]

REPPED and Rated your thread.

[RUTHL3SS]

I guess I should update this

been bulking, up to low 170s from 150lbs a few months ago

recent workouts

deadlifts

135x12
225x8
275x5
315x5
335x3
350x1

bb lunges

95 x 8
115 x 8
135 x 6

leg press

600lbs x 12
700lbs x 8
800lbs x 6

lying leg curls

120 x 12
130 x 8
120 x 10

smith calf raises

315x15
365x15
365x15
405x12
405x12

smith shrugs

135x12
185x10
225x8
225x8
275x5





flat bb bench press

135x12
155x8
165x5
185x5
185x3
165x5

incline bb bench press

135x10
135x8
135x8

incline db flies

40x8
45x6
50x6

floor press (smith)

135x10
155x6
135x8

front raises

20lb dbs x 12
25lb dbs x 10
25lb dbs x 8

side delt raises

12lb dbs x 12
12lb dbs x 10
12lb dbs x 10

"dave" superset

[RUTHL3SS]

atg squats

135x8
185x5
225x5
255x3
275x1

hack squats

135x12
185x8
225x6

leg extensions

165x10
180x8
210x8

smith calf raises

315x15
315x15
365x15
365x15
405x15

ab work