10/07/2009
Abs
warms x 2
Leg Raises with Twist
10, 7
Ab Wheel on Ramp
16, 12
High Cable Flexion
warms x 1
15 x 50
12 x 50
Single DB Calf Raises
20 x 35
19 x 40
17 x 40
16 x 40
14 x 40
SSC 15 Minutes
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10/08/2009
Back & Hams
Reverse Grip Pulldowns
warms x 2
8 x 180
6 x 190
4 x 195
T-Bar Rows
warms x 2
8 x 160
6 x 165
5 x 165
5 x 165
DB Deads
warms x 1
10 x 120
9 x 130
6 x 130
High Pulley Close Grip Row
12 x 150
12 x 155
10 x 160
Assisted Glute/Ham Raises
15, 11, 11, 10
SSC 10 Minutes
Thursday, October 8, 2009
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