11.16.08 Training Log: Back

BACK DAY

Pre-Workout: 7am 1cup (dry) oats, 5 egg whites
Optimum BCAAs 10g

Close grip pull-ups (to failure) - 8 reps
Reverse Grip pull-ups (with spot) - 8 reps
Wide Grip pull-ups (with spot) - 12 reps

Seated Cable Row
100: 1x10, 105 1x10, 110: 1x10, 120: 1x6, drop to 70 x 15

Standing Cable Pull-Down:
35 x 12 x 2, 30 x 12 x 1

Hammer Strength Hi-Row
180 x 10 x 2, 180x8

Nautilus Lat Pull
100 x 10 x 3

15 minutes Precor Eliptical

Yogurt/Berry PWO shake

11.15.08 Training Log: Legs/Triceps

7am: 1cup (dry) oats, 5 egg whites
9:40 LEGS

Smith Machine Squats:
Warm Up 15 x 105
10 x 195, 10 x 245, 12 x 195

Cybex Leg Press
Warm Up 15 x 270
12 x 360, 12 x 410

Barbell Lunges
10 x 45, 10 x 65, 10 x 75

Leg Curls

80 x 12, 85 x 12, 90 x 10

Post Workout Shake: 1 scoop Optimum whey, 3 scoops Gatorade powder