Blog Entry
Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 149.6 (After a Re-feed Day)
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 4 - Legs and Calves
Smith Machine Lunges
6 x 12 - 150 pounds
1 x 40 - 135 pounds
Seated Leg Curls
6 x 6 - 115 pounds
Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out)
6 x 6 - 225 pounds
1 x 50 - 150 pounds
Dumb Bell Stiff Leg Dead Lifts
6 x 6 - 50 pound dumb bells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step)
6 x 12 - Body weight
Donkey Press Seated Calve Raises
3 x 25 - 270 pounds + the weight of the sled
Standing Calf Raises
3 x 25 - Body weight
Slant Board Crunches
1 x 50 - Slow, with a squeeze/hold at the top of each rep
This was a nice way to end the week, tired as hell.
