Saturday, January 2, 2016

A New Year A New #SelfieSaturday Project


Well here I am the first Saturday of 2016, and my traps are still killing me from my last round of squats six days ago. Thanks to a snowstorm earlier in the week I had a few extra days to lick my wounds, and I didn't lick them enough obviously. In my routine below I took squats out and substituted more deadlifts and some Jefferson Lift Squats (See Below) which actually put the pain in my quads instead of my traps today. Much better if you ask me.



** Crunch Machine **
- 140.0 lbs x 12 reps
- 150.0 lbs x 12 reps

** Crunch **
- 125.0 lbs x 12 reps
- 140.0 lbs x 12 reps

** Hanging Knee Raise **
- 12 reps
- 12 reps

** Hanging Leg Raise **
- 20 reps
- 20 reps

** Ab Rocker **
- 30.0 lbs x 80 reps
- 30.0 lbs x 80 reps

** Bar Twists **
- 120 reps
- 120 reps

** Torso Twist **
- 140.0 lbs x 24 reps
- 150.0 lbs x 24 reps

** Back Extension **
- 12 reps
- 12 reps

** Back Extension Machine **
- 140.0 lbs x 12 reps
- 150.0 lbs x 12 reps

** Romanian Deadlift **
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 8 reps

** Jefferson Lift Squats **
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 12 reps

** Stiff-Legged Deadlift **
- 40.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 50.0 lbs x 8 reps

** Leg Press **
- 180.0 lbs x 24 reps
- 270.0 lbs x 24 reps
- 360.0 lbs x 24 reps
- 450.0 lbs x 24 reps
- 540.0 lbs x 24 reps
- 630.0 lbs x 12 reps

** Calf Press **
- 180.0 lbs x 24 reps
- 270.0 lbs x 24 reps
- 360.0 lbs x 24 reps
- 450.0 lbs x 12 reps
- 540.0 lbs x 12 reps