[Faiz]

Monday December 4th...6:35 p.m. Week 6

Phase 1: Length 6 weeks

Legs; Chest; Triceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching


Squats
Warm up 135 : 20 reps

set 1: 285 :14 reps
set 2: 295: 11 reps
set 3: 300: 12 reps
set 4 Drop set: 325: 6 reps, 275:6, 225:10 Light Weight

Lying Leg Curl
Set 1: 90: 13 reps
Set 2:95: 11 reps
Set 3: 100: 13 reps
Set 4 drop: 115 : 4 reps, 100: 6 reps , 70:10 reps


SeatedCalf raises

Set 1:100 lb :15 reps
Set 2:110: 12 reps
Set 3: 120: 10 reps
Set 4 drop set: 135: 5 reps ,125: 5 reps, 120:5 reps, 115: 4 reps

Incline Dumbell Press

Set 1: 75lb: 12reps easy
Set 2: 80: 8 reps
Set 3: 85: 8 reps
Set 4 drop: 95 : 4 reps. 60 : 4 reps, 50: 3 reps, 40: 4 reps

Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 8 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 35 : 5 reps

Tricep Press down

Set 1 : 130lb : 15 reps
Set 2: 135 : 12 reps
Set 3: 140 :11 reps
Set 4 drop: 155 : 6 reps , 125: 6 reps , 110 :6 reps



Cardio PWO [/u] Stair Master 30 min


End Notes: Threw up again! once during squats, once in my rest in hamstring curls, once acutally during my set on the seat and once during calves.. they were small but nasty


Awesome