Sunday, June 17, 2007*Hams/Glutes/Delts
Hams/Glutes/Delts
AM Fasted Cardio x 45m StepMill w/ speed bursts
I was a bit tired and weak this morning so I went lighter and super high rep ~ still managed a wicked burn at the end of everything, but I do like lifting heavier~
Seated DB Press
1×20 w/ 25s 1×15 w/ 30s 1×15 w/ 30s
Standing Laterals
1×15 w/ 15s 1×15 w/ 15s 1×13 w/ 17.5s
*Seated Machine Lateral
1×15 @ 45 1×12 @ 50
DB Front Raises
1×12 w/ 15s 1×12 w/ 15s 1×12 w/ 20s
Bent over rear delt flys
3×15 w/ 20s
Super Light BB Dead Lifts (glute emph.)
2×25 @ 45 2×25 @ 50
High Foot Placement Uni Leg Press
2×20 @ 110 each side
Seated Leg Curls
2×20 @ 75 (narrow) 2×15 @ 85 (standard)
Prone Uni Glute Extension (Plate load)
3×15 @ 87.5 each side
Hip ADDuction
1×30 @ 75
Hip ABduction
1×30 @ 90
BB Alternating Lunges
1×50 @ 40 lbs ~ whew ~ 
BB Reverse Lunges
1×25 each side @ 30 lbs
Straight Legged Raises
3×15
Power-Scissor Abs
3×15
Bench V-ups w/ 6~lb med ball between knees
3×15
Cardio 2
