Sunday, January 14, 2007

Phase XV Cycle A - 8

Sets Reps Weight Intensity 1RM
*Hyperextensions
1 14 5 lbs. 18.8% (130RM) 26.7 lbs.
1 12 10 lbs. 37.5% (50RM)
1 10 15 lbs. 56.3% (23RM)
1 10 20 lbs. 75.0% (10RM)
!A bit light.

*Lying Leg Curls
1 14 35 lbs. 52.5% (27RM) 66.7 lbs.
1 12 40 lbs. 60.0% (20RM)
1 10 45 lbs. 67.5% (14RM)
1 10 50 lbs. 75.0% (10RM)
!A bit light.

*Smith Machine Lunges
1 12 10 lbs. 52.6% (27RM) 19 lbs.
1 10 12.5 lbs. 65.8% (16RM)
1 8 15 lbs. 79.0% (8RM)
!Bump 2.5.

*Hammer Curls
1 14 5 lbs. 19.7% (122RM) 25.3 lbs.
1 12 10 lbs. 39.5% (46RM)
1 10 15 lbs. 59.2% (21RM)
1 8 20 lbs. 79.0% (8RM)
!Bump 2.5.

*One-Arm Dumbell Preacher Curls
1 14 12 lbs. 37.9% (49RM) 31.6 lbs.
1 12 16 lbs. 50.5% (29RM)
1 10 20 lbs. 63.2% (17RM)
1 8 25 lbs. 79.0% (8RM)
!Bump first three.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises
3 20 0 lbs. 60.0% (20RM) 0 lbs.

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