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Sunday, December 11, 2011

Xtian's Gym Session :: 12/11/2011

So I've got major midterms next week and spent all my time studying, so i skipped out on the gym (tsk, tsk i know - but school is so much more important right now).. but My Husband was able to go.. here's his awesome workout for the day..


Quick dynamic warm up

Barbell back squats (High bar, narrow stance, ATG)
135 lbs x 12
135 lbs x 12
185 lbs x 3
205 lbs x 6
235 lbs x 6
275 lbs x 6
300 lbs x 6
30 sec rest in between cluster sets
300 lbs x 2
30 sec rest in between cluster sets
300 lbs x 2
30 sec rest in between cluster sets
300 lbs x 2

Barbell deficit deadlifts (about a 4 inch deficit)
135 lbs x 6
225 lbs x 6
315 lbs x 6
385 lbs x 6
400 lbs x 6
30 sec rest in between cluster sets
400 lbs x 2
30 sec rest in between cluster sets
400 lbs x 2
30 sec rest in between cluster sets
400 lbs x 2

Dips
Body weight x 12
Body weight + 45 lbs x 6
Body weight + 90 lbs x 6
Body weight + 135 lbs x 6
30 sec rest in between cluster sets
Body weight + 135 lbs x 2
30 sec rest in between cluster sets
Body weight + 135 lbs x 2
30 sec rest in between cluster sets
Body weight + 135 lbs x 2

Standing barbell bicep curls
45 lbs x 8
65 lbs x 6
95 lbs x 6
105 lbs x 6
30 sec rest in between cluster sets
105 lbs x 2
30 sec rest in between cluster sets
105 lbs x 2
30 sec rest in between cluster sets
105 lbs x 2

Seated calf raises
90 lbs x 6
100 lbs x 6
135 lbs x 6
30 sec rest in between cluster sets
135 lbs x 2
30 sec rest in between cluster sets
135 lbs x 2
30 sec rest in between cluster sets
135 lbs x 2

Standing Dumbbell tricep extension
30 lbs x 8
30 lbs x 8
30 lbs x 8

Standing Dumbbell Zottman bicep curl
30 lbs x 8
30 lbs x 8
30 lbs x 8 

Standing ab wheel roll out
Body weight x 5
Body weight x 5
Body weight x 3
Kneeling ab wheel roll out 
Body weight x 8

Reverse crunches off TRX straps
Body weight x 12
Body weight x 12

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