Squat and Leg Machines, Lower Body, & Traps. Thursday, 5/20/10

**** BEFORE WORKOUT, I PUT ICYHOT ON BOTH ELBOWS ****

V-Squat (Plated) Machine 3x1
2 plates on each side x 1 rep (single)
2 plates + 10lbs on each side x 1 rep (single)
2 plates + 20lbs on each side x 1 rep (single)
-> all sets going all the way down and back up (no bounce off the bottom, if anything a slight pause)

Belted Squats 3x3
2 plates on chain x 3 reps
2 plates + 10lbs on chain x 3 reps
2 plates + 10lbs on chain x 3 reps

Barbell Glute Thrusts 4x5
185x5
225x5 -> P.R.!! (although I've never done these before haha).
225x5
225x5 (tough)

Hamstring (standing) Leg Curl Machine 4x8
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg

Hyperextensions 3x20
20 reps bodyweight
20 reps bodyweight
20 reps bodyweight

Standing Calf Raises
140x8
140x8
140x8
-> starting with heels all the way down

Standing Calf Raise Machine SHRUGS 5x8
140x8
200x8
220x8 with 1 second pauses
240x8 with 1 second pauses
260x8 with 1 second pauses
-> NEW EXERCISE!! ELBOWLESS WAY TO WORK TRAPS!!

Banded Hyperextensions 3x10
-> all with 1 purple (singled) and looped around a 25lb plate to slightly increase tension
10 reps
10 reps
10 reps

Box Jumps 3x10
-> all onto tall box
10 reps
10 reps
10 reps

Incline Sit-UPs
-> all bodyweight with arms fully extended (to simulate holding weight)
15 reps slow
9 reps slow and controlled with negatives on the way down
7 reps slow and controlled with negatives on the way down

**** STRETCHED AFTER ****

--->>> ELBOWS FEEL OK!!!