January 5, 2009

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Got up  early this morning to attack the weights.  Performed all exercises in straight set fashion.  Goal for today was to train with as much volume per minute.  Perform a set rest about 40 seconds then go again.  Attack, Attack, Attack.

Flat Hammer Presses 135 lbs per arm, 11,8,7,5

Pulldowns 255 lbs x 10, 270 lbs x 7,6,6

Leg Presses 6 plates x 30, 8 plates x 20,30,30

Lateral Raise Machine 110 lbsx 12,10,9

High Hammer Row 170 lbs per arm x 14,12

1 arm rope pushdowns 40 lbs x 10,10,8

Strive Curl Machine 80 lbs x 12,10,10

Calf Slide Machine 6 plates x 25,25,22 1 legged

Total Workout time 35 minutes.

Effort was very high.  Each set was taken very close to a point where another rep was impossible.  I encourage you to train with the same levels of effort.  Strive to improve every workout.  Complete one more rep or train a little heavier.  Demand more from each week.

You are capable of much more than you could ever imagine.

Michael

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