What's up Nation,
I am just sitting here chillin’ in bed watching some dumb show called "Breaking Boston" with Erica. It is basically about girls who thought they were hot shit in highschool and have nothing going on at 25 and they are trying to change their lives…
One girl dropped out of school in 7th grade because of panic attacks..... one got two DWI's and went to prison for 60 days when she was 18.. Basically, quality stuff.. lol If you didn't know, I live about 30 minutes from Boston. I really can't believe how into drugs and "tuff" people are around here. But hey, I guess they make great TV shows! haha.. Got me on one :-P
Now the routine!
Today was a tough leg day. I am back to my heavy lifts since the Arnold Classic. I was pulling 435lbs for 5 reps on my deadlifts yesterday and they left me pretty sore today. My form was spot on, so my lower back is "sore", but not in pain.
I really had to stretch and warm-up before doing my squats. You should ALWAYS stretch and warm-up... but when my lower back is sore I take extra precautions. I usually hit deadlifts on Monday to avoid this, but it has been a busy week.
I have also been training traps twice a week, Monday and Thursday. I would like to see some serious growth in that area so I will be training them twice a week for the next 4 – 6 weeks.
Glutes & Quads
- Squats (4 sets / 10 reps)
- Leg Press (Pyramid- 15 reps / 12 reps / 10 reps / 8 reps)
- Hack Squat (3 sets / 10 reps)
- Seated Leg Extensions (4 sets / 10 reps)
Traps
- Dumbbell Shrugs (4 sets / 10 reps)
- Upright Rows (4 sets / 10 reps)
- Face Pull (4 sets / 10 reps)