Thanks 400.
Friday July 30th, 2004
Lower Body Session 1/10
Warmup: 400 general fitness reps
Deadlift/Good Morning specific warmup
Circuit 1
Deadlift 101 lbs- 15 reps
Good Morning 101 lbs- 15 reps
Front Squat 61 lbs – 15 reps
Running A???s- 30 seconds
Circuit 2
Dumbell Squat 19.5 lbs – 30 reps
Dumbell Lunges 19.5 lbs- 40m
Dumbell Squats 19.5lbs -30 reps
Dumbell lunges 19.5 lbs-40 m
Circuit 3
Countdown 20 squats, 20 lunges, 16 squats, 16 lungers, 12, 12, 8, 8, 4, 4
1 minute rest between excersises, 3 minutes between circuits.
6 minute cooldown jog
20 minute post workout stretch.
Contrast shower immediately post workout
Ice bath 5-6 hours post workout.
Comments: Really good workout, but also made me super sore! I really had to dig deep on some of those squats and lunges.
Saturday July 31st
Off. Starting to get sick unfortunately.Extremely sore from lower weights
Sunday August 1st
Off. Cold has progressed. Lower body still sore.