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12/26/2012 9:59:57 PM -
RSC - Phase 3 Day 6 - all three lifts

Nothing crazy, but absolutely productive:

warmed up
A&C

SSB Squats
bar x 2 x 10 reps
175 x 2 x 6 reps
235 x 2 x 4 reps
295 x 2 x 3 reps

Pause Bench Press
135 x 2 x 5 reps
185 x 5 reps
225 x 2 x 3 reps

RDL's
135 x 5
225 x 5
315 x 5
405 x 2 x 3 reps

DB Tricep Extension Lying
35lbs x 2 x 8 reps
Lying Leg curls
130lbs x 2 x 8 reps
Seated Rows
150lbs x 2 x 8 reps
Lateral Lunges
60lbs x 2 x 8 reps

Pull Ups
BW x 8, 6, 6
*this ate my shit up, after the stuff before hand, pull up strength was LOW
DB Hammer Curls
35lbs x 3 x 8 reps

Just over an hour to get all this done, hammered through.

This is two weeks of training completed in exactly two weeks. Holy shit I'm on a roll.




,
Al Caslow


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