September 16, 2011 - DE LB & September 17, 2011 - Extra Workout

September 16, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3

High Heel Leg Presses
500x5
590x5
680x5
765x5
860x5 PR+3 reps

Pulldown Abs
80x12
110x12
140x12
170x12

36 Minutes of Stretching

Comments: Lower back was a little sore and a tad stressed with changes at work. Workout went well. Definitely felt a lot more comfortable with both squatting and leg press. Guess it doesn't take too long to get used to heavy band tension. I expect to be making pretty big improvements on leg press this time around now that I have shaken the rust off my quads and knees. Abs were good, tough last set. Getting better.



September 17, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: I took it easy today. Happy with how Jenkins is doing at WSM. I got a flu shot so my left shoulder is a little sore. Walking felt good as did my high rep band stuff. Also did a little mowing (really relieves lower back soreness) and carried a bunch of cinder blocks up from the basement and put them in the garage.