wogihao

ok yesterdays workout:

LEGS

barbell back squat:

1 x 10 @ 60kg
1 x 20 @ 120kg breathing squat, DAMM that was difficult felt like i was going to be sick/pass out.

waited 5 mins for the sickness feeling to pass...

barbell front squat:

1 x 10 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg <--- failure
1 x 3 @ 100kg <--- failure

Hamstring curls:

1 x 20 @ 15kg
1 x 20 @ 30kg
1 x 20 @ 45kg

Leg extention:

1 x 24 @ stack <--- failure

Abductor machine:

1 x 20 @ pin 10
1 x 23 @ stack <--- failure

BACK (light):

pulldowns:

(V bar)

1 x 10 @ half stack
1 x 8 @ stack <-- failure

(D----D bar)

1 x 9 @ stack <-- failure

(D----D bar but holding between the Ds).

1 x 7 @ stack failure

low seated cable row

v bar:

2 x 10 @ 10 peak contraction on each rep failure..

D---D bar

1 x 8 @ 12 peak contraction on each rep failure.

END

Not a bad workout.