Blog Entry
Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 148.0
We continued Widow-Maker Power Workout training today.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day Three - Back & Biceps
Reverse Grip Barbell Row
6 x 6 - 135 pounds
1 x 20 - 105 pounds
Medium Grip Pull Down
6 x 6 - 150 pounds
1 x 20 - 100 pounds
Dead Lifts
6 x 6 - 155 pounds
1 x 30 - 135 pounds
Barbell Curls
4 x 8 - 80 pounds
Preacher Curls
4 x 10 - 60 pounds
Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room .
