Xtian's Gym Session :: 12/11/2011

300 lbs x 2
30 sec rest in between cluster sets
300 lbs x 2


Barbell deficit deadlifts (about a 4 inch deficit)
135 lbs x 6
225 lbs x 6
315 lbs x 6
385 lbs x 6
400 lbs x 6
30 sec rest in between cluster sets
400 lbs x 2
30 sec rest in between cluster sets
400 lbs x 2
30 sec rest in between cluster sets
400 lbs x 2


Dips
Body weight x 12
Body weight + 45 lbs x 6
Body weight + 90 lbs x 6
Body weight + 135 lbs x 6
30 sec rest in between cluster sets
Body weight + 135 lbs x 2
30 sec rest in between cluster sets
Body weight + 135 lbs x 2
30 sec rest in between cluster sets
Body weight + 135 lbs x 2


Standing barbell bicep curls
45 lbs x 8
65 lbs x 6
95 lbs x 6
105 lbs x 6
30 sec rest in between cluster sets
105 lbs x 2
30 sec rest in between cluster sets
105 lbs x 2
30 sec rest in between cluster sets
105 lbs x 2


Seated calf raises
90 lbs x 6
100 lbs x 6
135 lbs x 6
30 sec rest in between cluster sets
135 lbs x 2
30 sec rest in between cluster sets
135 lbs x 2
30 sec rest in between cluster sets
135 lbs x 2


Standing Dumbbell tricep extension
30 lbs x 8
30 lbs x 8
30 lbs x 8


Standing Dumbbell Zottman bicep curl
30 lbs x 8
30 lbs x 8
30 lbs x 8 


Standing ab wheel roll out
Body weight x 5
Body weight x 5
Body weight x 3
Kneeling ab wheel roll out 
Body weight x 8


Reverse crunches off TRX straps
Body weight x 12
Body weight x 12

Posted in: gym, gym session