LOOOOONG DAY!

FRI. NOV. 9

Got to work at the gym at 8:30 am and had my last client at 6 pm arriving home at 8:30 pm. (About an hour bus trip at night.)

Unstable 1 Legged Clock 2 x 12

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


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


APOLLON AXLE Deadlifts 330 lbs.X 4 ,340 lbs. x 4 350 **MISS**
(Fealt really good! Surprised myself here so I went for as heavy as I could but just rattled the 350 lbs. Maybe if I didn't do the 330 and 340 lbs. it would've went up. (???) Would be interesting to try. I got my 340 again so back to normal. Good! :) )

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5

Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12 holding a 35 lbs. plate.



Smith Machine Lunges 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)

Water Skiers 3 x 12 120 lbs.


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

Seated Leg Curl 2 x 8 each at 140 lbs

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

(This is the work out from hell of the week. Loooong day at work with 5 training clients. So I was DEAD after I got home. Did this work out this afternoon when I had a couple hours off before lunch. There's NO WAY I could've done it after work tonight. So I "got 'er done" then. Worked at as fast a pace as I could. Laid flat out for a while when I got home. )