7/6
Week #4 Mass Phase
Day #2 of legs
Note:
pretty pleased with adding 5lbs to top set...295 x 4. was pretty gassed this morning when leaving.
thursday day #2 legs sets reps WT notes squat 4 15wu ;10,8,6,4 185wu; 235,255, 275, 295 lunges - free motion squat machine 4 10 ea leg 140 ss hack squats 4 15, 10,8,8,8 150,200,220,220,220 lying leg curls 4 15,10,8,8,8 70, 90,90,90,90 ss sldl 3 10 200 seated leg curls 4 10 100 ss standing calf raise 4 10 160 seated calf raise 4 10 90 giant ab set hanging knee raise 1 30 lower abs seated leg tucks 1 25 lower abs rope crunches 1 25 57.5 V bench situps 1 25 cardio 30
7/7
Mass Phase Week #4
Day #2 of chest/back
FRIDAY Day #2 back/chest sets reps WT notes ss weight assisted wide grip pullups 5 15,15,15,12,10 50,50,50,60,40 lat BENCH PRESS 5 10,8,8,6,4 125,135,135,140,150 strip last set ss iso lateral press 4 10,8,8,6 110,115,115,125 strip last set close grip chins 4 12 bw lower lat flyes 4 10,8,8,6 20, 22.5,22.5, 25 Linde mineT bar rows 4 15,10,8,8 100,110,115,115 thicken middle and outer back cable cross overs 4 12 25 upper pecs Wide grip BEnt Over Rows 4 10 115,115,115,115 thicken upper back ss seated cable rows - wide grip 3 10 120 outerback DB straight arm pull overs 3 12 50 lat/serratus bldl - power day 5 10,6,4,2,1 185, 225,275, 315, 335