Leg Day 11/19/08

Box Squats

• 135- 10reps
• 225- 6reps
• 315- 6reps
• 405- 1 1/2 reps
• 275- 10reps- Took the box away and did deep squats.

Leg extensions

Leg Curls

Abs

Bench Day 11/17/08

Flat Bench

• 155- 10reps
• 175- 6reps
• 205- 4reps
• 275- 2reps
• 305- 2reps
• 275- 2reps
• 295- 2reps

Skull Crushers

• Two sets with a 25 on each side of an easy curl bar.
• One set with a 25 and a ten on each side.

Abs

• Roman chair sit up's.
• Hanging leg raises.
  

Bench Day 11/10/08

Flat Bench

• 145- 10reps
• 175- 6reps
• 205- 4reps
• 275- 2reps
• 275- 2reps
• 275- 2reps
• 295- 2reps
• 175- 10reps
• 175- 10reps
• 175- 10reps

Roman chair situps

• Three sets of 10 normal then supersetting with 5 right then 5 left side crunches.

Hanging leg raises

• Two sets of eight

25minutes of cardio.