TUESDAY
LEGS, SS cardio
Leg ext 50/10, 55/10, 60/10
Smith squat 50/14, 60/12, 65/10, 75/8, 85/6
Leg curl 50/12, 55/10, 60/8, 65/6
sumo squat DBs 50/12 x4
seated calf raises 45/15 x4
I think I am going to max out on the Smith squats soon. Loading my spine like that does not feel great...also I'm nervous about using free weights b/c it would be even more load on the spine, and I'd probably fall over backwards! Any suggestions on how to keep moving up in weight without compressing the spine? Would seated leg presses work as well?
MONDAY
BACK & SHOULDERS
lat cable pd 40/14, 40/12, 50/10, 50/8, 60/6
bent row DB (each arm) 20/10, 20/8, 25/8 x2
lat pushdown 30/12, 35/12 x2
Shoulder press on cable 25/12, 30/10, 30/8, 35/6,
DB lat raises 10/10 x4
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