Even though the Texas Shredder Classic is behind me and I have a lot more free time, I can’t seem to get back into the swing of posting my workouts on a daily basis. I’m going to get better at it!!! I promise!
Over the past week my workouts have been awesome! I was so sore and tired that I spent about a day and a half this past weekend just trying to rest and recover. I woke up this morning feeling much better and had a terrific leg workout today. I’ll get to today’s workout in a bit, but I want to back up and cover my workouts starting Memorial Day weekend.
My roommate, Laura, is now dating 2008 Texas Shredder Classic overall champion, Chris Heitman.
Chris came to Austin for Memorial Day weekend. We had a chance to hangout on Saturday, then do some cardio and posing on Sunday. On Monday we worked legs together at Hyde Park Gym. Chris is very strong and we really got after it! It was the best leg workout for me in a very very long time.
Leg Workout 5-26-08
Half squats 6 sets 5-10 reps
Full squats 4 sets 6-15 reps
Leg Press 8 sets 20-30 reps
Lying Leg Curls 4 sets 6-12 reps (these still hurt where my tendon was reattached)
Leg Extensions 4sets 12-15 reps
On Tuesday I worked chest solo. Since I’m preparing to do a near maximum single on June 7th (we have a little bench/deadlift meet at the gym that day), I warmed up doing a number of singles on the way up. I did a very good top single (for me) and then had a fantastic chest workout.
Bench press 13 sets total with singles at 245, 255, 265, 275 and 285. After the singles it was 225X 10X9X7
Incline Press 7 sets 7-10 reps, then 1 set of 20 reps
Pec Fly machine 3 sets, 9-10 reps
Pushups one set to failure 39 reps
Barbell Curls 3 sets 8-12 reps
Hammer curls 3 sets 8-10 reps
Thursday I got to workout with my good friend, Rita Ross.
Rita is a WNBF Figure Pro and is, pound for pound, one of the strongest women I know…particularly in the lower body.
I didn’t think Rita would be too interested in doing heavy deadlifts off the floor, so I took care of my deadlifting earlier in the day.
Deadlifts, 135X10, 225X5, 315X1, 365X1, 405X1, 435X1, 405X2X2
Partial Deadlifts 5 sets 10-15 reps Heaviest sets 405X12, 405X10
In the early afternoon I met Rita for our back workout, then decided to add a light leg workout.
Lat Pulldowns 6 sets, 8-10 reps
Seated Row 4 sets 10 reps
Free Motion High Row 4 sets 8-10 reps
One arm DB Row 3 sets 10 reps
Leg Press 5 sets 20-40 reps
Leg Ext 4 sets 12 reps
Seated Leg Curl 4 sets 12-15 reps’
Donkey Calf Raise 4 sets 15 reps
Rita joined me again on Friday to work shoulders, biceps and triceps.
Seated DB Press 9 sets 10-15 reps
Lateral Raise 4 sets 12 reps
Rear Delt Machine Flyes 4 sets 12-15 reps
Skull Crushers 5 sets 10-15 reps
Tricep Pressdowns 4 sets 12-15 reps
Cable Curls 5 set 8-12 reps
Hammer Curls 4 sets 9-12 reps
Lucky for me, Rita was able to workout with me again on Monday for a full leg workout.
Rita is freaky strong on all of the leg exercises and I have to work extra-hard to make sure that she doesn’t show me up too badly. My legs were so sore that I had a very difficult time sleeping last night.
Here’s our leg workout. My lower back has been really sore lately so I did some leg extensions while I was waiting on Rita. Then we went super-hard on leg presses so that I wouldn’t have to squat as heavy.
Leg Extensions 5 sets 12-15 reps (got a good burn going before Rita got to the gym)
Leg Press 10 sets 20 reps Heaviest sets were 2 sets at 810 lbs.
Squats 5 sets 6-15 reps
Leg Extensions 5 sets 10-15 reps
Seated Leg Curls 5 sets 12-15 reps
Lying Leg Curls 3 sets 10 reps (these still hurt where my tendon was reattached)
Donkey Calf Raises 5 sets 15 reps.