Hey you never know??? We will see where this takes me!

[Cytrainer913]

Today was a light back and biceps workout and did some good TUT here with the workout at another gym we were trying.

Overall wasnt too bad but the DB area was full of Bicep crazy kids, jeez it was all of the guys killing them arms! but most were of the beebbee variety!

1st exercise was the Hammer strength Hi rows for 4 sets of 8 for 4-6 sec negatives
SS w
Pulldowns for 4 sets of 15

2nd exercise was the seated rows for 4 sets of 8-10 for 5-7 sec slow posititves and Xreps at the end of every set

3rd came the double drops 5 sets of 8 back to back
1. hammer strength pulldowns
2. straight arm pullovers

biceps
incline DB curls for 4-6 sec negatives for 4 sets of 8
SS w/
low cable curls for 4 sets of 15 reps

finished off with a little bit of stuff I missed using
2 sets of 10 tire flips

sled pulls with battling ropes and then push them back with 3 45's on there!

Tomorrow medium shoulders!

[Cytrainer913]

Today was just shoulders medium volume workout and got some really good stuff for just them delts!

Hypertrophy movement-4 sets of 6-10
warm ups
85x10
95x10
working sets
125x10
145x9
155x8
165x7

trisets of 15 each for 4x thru
1. DB laterals
2. lower cable upright rows
3. seated DB presses

FST7's
Reverse pec dec for 7 sets of 10 30 sec breathers

tomorrow all quads!

[Cytrainer913]

Today I was able to throw up the videos and here was the workouts of squats and more SQUATS!

Hypertrophy move
Squats-someone didn't feel her shoulder was up to the front ones
warm ups
135x10
225x10
working sets
255x10
285x10
315x8
335x7

now for the crazy trisets of 15 for 5 times thru
1. squats
2. sled pushed one direction
3. leg presses
4. sled pushed back

FST7's doing leg ext for 7 sets of 10 w 30 sec breathers

[Cytrainer913]

Today I already listed the video of my heavy deads and got some really good numbers and the form was decent too. I got the last max out set for 7 reps so very happy with that as well.

My left knee has taken on a new shape just below the kneecap where there is some scar tissue and seems to have either increased in size or is swollen. I hope its going to come down soon, it's kind of scaring me a bit.

Crystal Woods WNBF Pro did very well with her deads as well and it wasnt 200 but 195 for 6 on the last set but playing the %s now and stayed very tight.

deads
warm ups
135x10
225x8
315x4
working sets
405x2
415x2,2,2,2,2
415x7-woooohooo!

squats
warm up
135x10
working sets
185x12
225x12
245x12

Pullups
12,12,12

leg presses
6 plates a side x 40
7 plates a side x 40
8 plates a side x 40

Done til saturday and doing some more chest!