http://forum.bodybuilding.com/showpost.php?p=418522731&postcount=91
oday was ok. I didn't have the greatest workout, but it was still ok. I didn't have any music, which believe it or not makes a big difference with me, and I lifted earlier than normal, so only had my breakfast in me beforehand (whereas normally I have a few meals in). I'm about to go run some errands and do some Christmas shopping, so this will be short and sweet.
BB SLDL/RDL Hybrid: 405 for 10 reps, 425 for 10 reps
Actually I do believe that's the most weight I've ever been able to do for 10 reps with this exercise...so that's good! I'm using exercises right now that don't bother the IT-bands, so I'm going to use this exercise on both my power and hypertrophy days.
Hack Squat: 12 plates for 10 reps, 12 plates + 50lbs for 10 reps
Took my time warming up to make sure the IT-bands weren't too painful. They seemed ok...I had some slight pain on the working sets, but it wasn't anything I couldn't tolerate for the sake of the set. Hopefully I will be back to lunging before too long.
Machine Leg Extensions: Stack for 10 reps, 10 reps
Just a couple of sets to focus on form and squeeze...normally I would be doing lunges instead, but not quite yet...
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Again, to make up for not being able to do lunges juet yet. I wasn't trying to push the envelope with the weight...just focusing on form and squeeze.
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 8 reps, 8 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 8 reps, 8 reps
A few cow exercises...The weight I use is perfect - I get no deeper burn throughout my entire calf than doing these 2 exercises with the Sporto Tempo.
Weighted Ab Crunches: 90lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps
A couple of weighted ab exercises to top of the workout. Only 3 words come to mind when we are doing abs - HURTS TO BREATHE! And the pain sticks for like 5 seconds after you are done with the weight...and then it's like slight euphoria sets in. It's rather pleasant
Off to run some errands...tomorrow is an off day and we are back on the progression come Monday!
Sporto
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