Week 38, Day 6 & Week 39, Day 1

Tonight, I worked out as a guest in a gym that my friend works out in. Since I was not able to do the final small workout of last week after basketball last night, I tacked it on at the end of tonight's session.

NOTE: Since I did not know the weight of the olympic bars at this gym, I worked under the assumption that they weigh 45 pounds.

Week 39, Day 1

Calf Press (Machine)

120/15,15,15

Front Squat

Over Warmup: 100/5, 125/4, 150/3, 190/2, 215/1
Work Sets: 175/10, one minute break, 175/5 (50% set)

* I programmed front squats too high since I wanted to do 12 & 6 reps on the work sets. I wasn't sure how to program them, as I have never done a 1RM front squat. According to what I read, 80% of the 1RM of a regular squat seems to be a pretty standard number to use to guess a 1RM on the front, so that is what I used. It proved to be too heavy for what my goal was, so I will lower the weight next week.

Stiff Legged Deadlift

Over Warmup: 145/5, 180/4, 215/3, 270/2, 305/1
Work Sets: 260/12, one minute break, 260/6 (50% set)

* Great work sets- really felt my abs burning. Perfect weight to use to try to increase my reps each week.

One Legged Leg Press

60/20,20,20,20 (10 each leg per set) (easy)

Small Workout (Week 38, Day 6)

DB Biceps Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

30/20,20,20,20,20 (30 seconds rest in between each set)