Lower Body Session

Posted: December 8, 2014 in My Take
Tags: , , , , ,

Inverted Rows: 14,14,15,15
Push Ups: 17,20

Front Squat:
45 x 6
95 x 6
135 x 6,4

Conventional Deadlift:
135 x 6
185 x 3
225 x 6,4,2

Stretching

I lost a lot of strength. But its okay. Right now i will be focusing on having a well balance routine that includes outdoor running.

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Comments
  1. blowinghate says:

    What is your thought on:
    Main lift(4 sets) followed by 3 exercises(4 sets) of a particular muscle group followed by a circuit.(3 times)
    40 min average
    Am or pm 40 min interval cardio

    • I would need a little more details before i could really say. could you give me an example? also what do you mean by 40 minute average?

      • blowinghate says:

        Ex: day 1 – 4 sets ( 5 reps) Bench press(2 min interval)

        – Shoulder press ( 4 sets. 10 reps) rest 1 min
        – Behind the neck press ( 4 sets 10 reps)rest 1
        – Cuban Press ( 3 sets 10 reps)rest 1/2 min
        Next two in a row then rest
        -Dips and Triceps pushdowns 10 reps(3 sets) rest 1 min
        Circuit
        Rear deltoid, lateral raise, front raise, military press ( 8 reps, 3 sets)rest 1 min

      • Bench Press is good. I would ex the Cuban Press and Behind the neck press and just focus on DB Presses. I would also do some type back work on days where you do bench press.

        Bench Press: 4 sets of 5
        Rowing Variation of your choice
        DB Press: 4 sets of 8-15
        Curl Variation of your choice

        I sometimes do Dips and Pull ups BEFORE i bench. I feel like it warms up for the bench.

        For the Circuit, you could do essentially whatever you want.

        What are you doing during the other days?

      • blowinghate says:

        One day for core, one for legs, one for chest and triceps, one for back and biceps and the one I told you…everyday’s structure is similar…. it is based on the wolverine workout but I never got to discuss it with anyone so this is good!

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