Past Couple Day Training Schedule

[Skiman]

All exercises 30 seconds rest between sets.

2010-04-06 Legs + Cardio

Leg Extensions
Set 1: 50lbs X 20
Set 2: 50lbs X 20
Set 3: 50lbs X 20
Set 4: 50lbs X 20

Leg Press
Set 1: 315lbs X 20
Set 2: 495lbs X 15
Set 3: 675lbs X 12
Set 4: 855lbs X 10
Set 5: 945lbs X 8
Set 6: 1045lbs X 6

Hack Squats
Set 1: 90lbs X 20
Set 2: 180lbs X 15
Set 3: 270lbs X 12
Set 4: 360lbs X 10

Front Barbell Squats
Set 1: 135lbs X 20
Set 2: 135lbs X 20
Set 3: 135lbs X 20
Set 4: 135lbs X 20

Calve Raises
Set 1: 90lbs X 20
Set 2: 180lbs X 12
Set 3: 225lbs X 10
Set 4: 270lbs X 8
Set 5: 315lbs X 8

Cardio Liss Walk on treadmill 60 minutes

Stretch.........

2010-04-07 Back/Hamstrings + Cardio

50 chinups

Deadlift (superset push ups in between each set, no rest)
Set 1: 135lbs X 12
Push ups X 20
Set 2: 185lbs X 10
Push ups X 20
Set 3: 225lbs X 10
Push ups X 20
Set 4: 275lbs X 8
Push ups X 20
Set 5: 315lbs X 6
Push ups X 20
Set 6: 365lbs X 6
Push ups X 20
Set 7: 405lbs X 4
Push ups X 20

Late Pull Downs
Set 1: 70lbs X 20
Set 2: 90lbs X 15
Set 3: 110lbs X 12
Set 4: 130lbs X 10

Nautilus Hammer Rows
Set 1: 70lbs X 20
Set 2: 90lbs X 10
Set 3: 110lbs X 8
Set 4: 130lbs X 6
Set 5: 150lbs X 4

Bent Over Rows (Close Grip for lower lats)
Set 1: 135lbs X 10
Set 2: 145lbs X 8
Set 3: 155lbs X 6
Set 4: 185lbs X 6

Lying Hamstring Hammer Strength
Set 1: 50lbs to failure
Set 2: 50lbs to failure
Set 3: 50lbs to failure
Set 4: 50lbs to failure

Standing Hamstring Hammer Strength (Single Legged)
Set 1: 30lbs to failure
Set 2: 30lbs to failure
Set 3: 30lbs to failure

Lying Hamstring Free Weighted
Set 1: 15lbs to failure
Set 2: 10lbs to failure
Set 3: 10lbs to failure

Cardio Liss Walk on treadmill 60 minutes

Stretch........

Ski