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Old 09-17-2011, 12:51 PM   #443
Francisco
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Great WeeK as far as training is concerned! On the other hand GENOMYX is coming out with the NEW and improved PROTOCOL!!!! i cant wait to get my hand on it LOL!

Mondays workout was a 10 out of 10! I felt bullet proof so i went crazy...125's DB presses x 5, 255 BB incline presses x 5, Machine flys (whole stack) Heavy HS machine Rows, heavy db rows with deadstops, ...Anyway it was a great upperbody workout...and then i finished with Cardio for 30 mins

Tue: I was feeling a little drained from mon's workout but i still managed to squat 405 for a few singles, hack squat 5pl/side , LEg press 9pl/side, Glute ham raises, Adductors, LEg curls and Cardio

Wed: I took the day off...i was feeling like a walking zombie LOL!

Thu: Great Back/Chest Workout...Lots of volume...my workout lasted around 2 hrs...loved the pump

Fri: After work i took a 2hr nap to refresh myself and then i went to the gym at night....Love fridays at the gym...nobody is there after 8pm so i can have some fun with my workout...

1. Floor Deads - Max strenght
135 x 15
225 x 10
275 x 5
315 x 5
365 x 1
405 x 1
455 x 1
465 x 1
470 x 1
315 x 15 Burn out

2. LEg Press
5pl/side x 20
6pl/side x 20
7pl/side x 20
8pl/side x 15
9pl/ side x 15

3. Box Squats
275 x 10
275 x 10
275 x 10
275 x 10

4. Seated Leg Curls - 2 sec hold
200x 15
200x15
200x15

5. Adductors
Whole stack x 15
Whole stack x 15
Whole Stack x15

6. 3 mins in hell (bike)
1 set @ 16 resistance All out!! I was about to throw-up my pre-wkout meal once i finished...this thing is so horrible that i am never looking foward to do it...basically i force myself to get on that damn bike ;(

Today big delts and ARms!!
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