Tuesday 11/27/12 Squats(WK 9)
Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Reverse Hypers: 45x15, 55x15
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added belt
315x1
335x1 added knee wraps
350x1
365x3, 2 sets(Reverse mini's)
1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
each leg
Seated Leg Curls
70x12
80x12
90x12
1-Legged Glute Machine
33x12
44x12
55x12
each leg
Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)
Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
90x15
110x15
130x15
(That was it. No one showed up at the gym tonight so I wasn't able to get into the suit.)
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