Geez I just realized I havent updated this in too long. Had some problems with my internet and couldnt get a solid connection for TG week. So here's my 8th and final week of the split, which was Thanksgiving week. This week Ive been doing cardio, P90X and Insanity and boy have I missed getting my ass kicked. Today I guess Ill go back to my workout? I miss squats...
WEEK 8 DELOAD WEEK
Day1
Squat: 4x12/30
10/50, 8/60, 6/70, 15/40
Zercher Squat:
3x12/40
Leg Ext.:
4x20/35, 35, 30, 30
Leg Curl: 4x12/30
12/45, 10/50, 8/55
RDL:
3x10/60
Preacher Curl:
3x12/40, 30, 25
Tricep Pushdown:
3x15/30
Seated Calves:
3x20/70, 65, 60
Ab Work: 4x10
Rev situps hyper ext chair with 10lb plate
Day 2
Low Incline Bench Press:
4x12/50x3, 40
Bar dips:
4x12/-70lbs
Bent Rows:
4x12/50
DB Presses:
4x12/15x3, 10
Lateral Raises:
4x12/8x3, 5
Face Pulls:
4x12/60
Standing Calf Raises:
4x10/135
Day 3
JM Press: 5x12/20
10/30, 8/30, 6/40, 15/20
Cheat Curls:
4x8/40
DB Tricep Ext:
4x15/15
Incline DB Curls:
4x15/10
Abs:
2x25: susp leg lifts (slings)
2x25: Rev crunch Hyper ext chair
2x25: mason twist on decline chair
Day4
DB Incline Press:
5x12/20s
Chins (superset): assisted
5x8/-82lbs
DB Flat Bench Fly:
4x12/15s
DB Row (superset):
4x10/20s
Machine Bench Press:
3x20/30
Pull-ups (superset): assisted
3x12/-88lbs
Day 5
Military Press:
5x5/40
DB Front Raise:
3x12/5s
Delt Box Exercise:
3x15/5s
Seated Lateral Raise:
3x15/5s
Rear Flies:
3x12/10s
Cable Ab Pull:
3x15/100
There you have it, my deload week. Sorry about the delay, totally forgot to update this when my internet came back.