"Body by Pain"

[w8lifter]

Originally posted by Dr. Pain
Damn!

No "Sandbagging" here!


DP

Spanks Babe ...but I wussed out today

Training

1a. Smith Machine Squats, 5 sets, 12, 10, 8, 6, 6...60 sec RI
1b. Lunges, 5 sets 10....180 sec RI

2. Standing Calf Raise, 4 sets, 15, 15, 12, 10...60 sec RI

3a. Extensions, 3 sets, 8+4+4, 8+8, 20
3b. Curls, 3 sets, 8+4+4, 9+6, 20
3c. Seated Calf Raise, 2 sets, 18, 18

 

[w8lifter]

Training

1. Seated Press 5 sets, 10, 8, 6, 4, 4...RI 120-180 sec

2a. DB Shrugs 3 sets, 15, 15, 12...0 sec RI
2b. Machine Shrugs 3 sets, 15, 12, 10...90 sec RI

3a. Smith Press, behind the neck 4 sets, 10, 8, 6, 4...60 sec RI
3b. Upright Rows 4 sets, 10, 8, 6, 4...60 sec RI

4a. Side Laterals 4 sets, 12, 10, 8, 8...0 sec RI
4b. Bent over Laterals 4 sets, 10, 10, 8, 8...90 sec RI

42 minutes elliptical