THE KILLER DAY!

FRI. NOV. 2ND

Unstable 1 Legged Clock 2 x 12 each

Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking: 110 lbs.
for 3 trips each.


APOLLON AXLE Deadlifts 3 x 4 330 lbs.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
(Didn't alternate these because I wanted to go nuts on the Deadlifts and give everything I had. I wasn't sure how much I'd have in me. I got the 330 again. But the 340 didn't even budge.)

Power Stair/Duck Walk Squats 3 x 12 225 lbs.
Alternated with....
Jump Squats 3 x 12 holding a 25 lbs. plate.



Smith Machine Step ups on a REEBOK step 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)


Water Skiers 3 x 12 110 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. No belt. )

Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 365 lbs.

Glute/ Ham Raise on Hyperextension bench 2 x 8
(After seeing these on EliteFTS.com I tried them and I like this version if you don't have a real Reverse Hypers/Glute Hamstring bench or machine.)

1 Legged Seated Leg Curl 2 x 8 each at 80 lbs

Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.

**This is the killer day of the 3 in this part of the cycle.**

(Starting to get heavy and tough. But one factor I know is my sleep hours haven't been ideal. Weather change/air pressure affects me as well in the stomach like some people get migraines.)