Jettisoned Ponderings

I’m going back to the basics; heavy compound movements. After a couple weeks trying different lifts and splits I’ve finalized what I’ll be working on for the next couple months. I’m already liking the results. There are also videos posted in my profile if you want to check those out.

Mon: Quads/Calves    Sets/Reps
Barbell Hack Squats    3×3-6
Smith Front Squats    3×8
Century Drop Set: Leg Extensions    1×100
Super Set: Standing Calves    2×15-30
Super Set: Seated Calves    2×15-30

Tue: Back/Triceps/Delts    Sets/Reps
Barbell Deadlifts    3×3-6
Dead Hang Lat Pulldowns    3×8
Century Drop Set: Machine Rows    1×100
Pec Deck Rear Delt Fly    3×12-15
Reverse Tricep Smith Power Press    3×5-7
Eccentric 1 Arm Prone Tricep Pushdown    3×6
Century Drop Set: Rope Pushdowns    1×100

Weds: Off

Thur: Hams/Calves    Sets/Reps
Sumo Deadlifts    3×3-6
Seated Single Leg Curl    3×8
Century Drop Set: Prone Leg Curl    1×100
Super Set: Standing Calves    2×15-30
Super Set: Seated Calves    2×15-30

Fri: Chest/Biceps/Delts    Sets/Reps
Wide Grip Bench Press    3×3-6
Hammer Incline Power Press    3×8
Century Drop Set: Vertical Chest Press    1×100
EZ Bar Power Curls    3×3-6
Alt 1 Arm Eccentric Machine Curls    3×6
Century Drop: Cable Rope Hammer Curls    1×100
Smith Front Power Presses    3×3-6

Sat/Sun: Off

This entry was posted on Monday, January 12th, 2009 at 8:37 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.