7.1.13 Pressing-Light
Seated db press: 20x20, 30x15, 40x12
incline press: 85x12, 65x15, 65x15
side laterals: 6x20 @ 10#
triceps pushdown: 6x20 @ 30#
7.3.13 Legs - Light
Pause Squats - 5x45, 4x55, 3x65, 2x75, 1x85, 1x95, 1x105
Leg extension: 5x30 @ 30#
Adductor/Abductor Cable Machine: 4x20 @ 1.5#
Speed skater lunge: 4x20
7.5.13
DL - 5x135, 4x175, 3x205, 2x245, 1x275, 1x295, 1x315 (fail)
Weighted chins (chain) - 6x6 (3 heavy chain / 3 light chain)
Good mornings - 5x8 @ 95#
Curls - 15x20, 20x18, 25x16, 30x10, 30x10
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