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1/13/2008 7:02:40 PM - Mike
Last two workouts

Jan. 7th

Squats
455x5x5sets

Leg Curls
4sets of 10

Leg Ext.
5sets of 15

Hammer Curls
30's x15
40's x10
45's x10
50's x10

Two Arm Curls
65x15
75x15
85x12

Straight Leg Situps
3sets of 15


Jan. 9th

Front Presses
265x3x3sets
135x15x2sets

Upright Cable Rows
4sets of 15

Tricep Ext w/straight bar
135x15x3sets
superset with close grip(hands on smooth, elbows flared)
135x15x3sets

Lying Db Tri Ext
40's x15x5sets(30 sec. between sets)

Wide Grip Pushdowns
3sets of 12

Mini Band PullAparts
4sets of 20


Bodyweight 284lbs.




,
Mike Ruggiera


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