Sat--Gym

Bi's
B.B. Drag Curls
11+8+7 x 100 R.P.(+10lbs+2reps)

Forearms
D.B. Hammer Curls
1 x 15 x 45 S.S.
1 x 12 x 45 S.S. (+5lbs+1extra set of 12)

Calves
Seated Calve Mach
1 x 12 x 160 D.C.ed (+20lbs)

Hams
11+6+5 x 125 R.P.(+3reps)

Quads
Hack/v-squat
1 x 13 x 500 S.S.
1 x 14 x 500 S.S.

Abs
Machine Crunch
down the rack

Good training day, on quads I think instead of widow makers I'm going to try to get to 2 sets of 20w/500lbs. Can't really put anymore wieght on machine and it's to light for the 6rep then 20rep widow maker, I don't think this should hurt my progress.

__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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