Friday - Core & Light Legs

Note: All directional exercises are to be superset.

Seated Directional Crunches
5 Sets, 15 Reps each Direction.
Increasing weight with each set.
Right, Middle, Left.

Hanging Straight Leg Raises
5 Sets, 15 Reps.
Legs should reach chest level or the rep doesn't count.

Standing Twists w/ Barbbell.
5 sets of 15 to each side.
Doing an uppercut swim motion.

superset with

Standing Twists w/ Plates
5 sets of 15 to each side.
Hold plate(s) locked in at elbow.

Hanging Knee Raises.
5 Sets, 15 Reps to each side.
Knees should approach chest level.
Right, Middle, Left.

Weighted Sit-Ups.
3 Sets of 30 Reps.

Floor Wipers.
5 Sets of 12 to each side.
Holding 75-80% of your bench max above your chest.

Dragon Flag Negatives.
5 Sets to Fail.

Dumbbell Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Cable Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Priest Cable Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.
Right, Middle, Left.

Oblique Machine.
5 Sets to 12 to each side.
Increasing weight with each set.

Russian Twists.
5 Sets of 15 to each side.

Hanging Twists.
5 Sets to Fail on each side.

Leg Press
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Seated Calf Extensions w/ the Weight on the Sled.
12 Reps between Each set.

Leg Extensions
8x10 Moderate Weight
5xFail Increasing Weight with each set

Seated Leg Curls
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Laying Leg Curls
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Hip Abductor
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set
Note: I max the machine so I do 13 sets of 12 reps at max weight

Hip Adductor
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set
Note: I max the machine so I do 13 sets of 12 reps at max weight

Seated Calf Raises
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cardio: 1 Hour Elliptical Training.

This post was edited by Boxa on Oct 3 2009 12:57pm

what speed / intensity for the 1 hour on cross trainer?

As hard and as fast as you can manage.
Push yourself to the limit.

walk along the razors edge
dont look down
just keep ahead

Your workout schedule is fucking godly , how many years did it take you to reach this level of endurance?

I've only been back in the gym for 6 months.
After almost 2 years out of it.

oh god... i can foresee im gonna get into big trouble trying your program , am i going to make it out of it alive?

u can tell me now , i can say ive learned my lesson , its better being alive than dying at age of 26..

i'd be amazed if you could do 1/2 of this workout.

for god sakes boxa
this shit is ridiculous ^^ again NN
on a serious note though you think you'll make all that much progress overtraining like this? i could see it if it's only for a couple weeks but for an extended period of time seems unreasonable

i've actually made ridiculously good gains doing this.