gerdik's Journal, 25 March 2011

Pinch Test This Morning:
Chest - 5
Abs - 10
Quad - 5

Body Fat Estimate - 6.2%

Leg Workout:

Front Squat with Clean Grip:
45lbs x 15 reps
65lbs x 12 reps
95lbs x 10 reps
135lbs x 8 reps x 4 sets (60 second rest intervals)

Sumo Style Dead Lifts:
45lbs x 12 reps
65lbs x 12 reps
95lbs x 10 reps
135lbs x 8 reps x 4 sets (45-60 second rest intervals)

Single Leg Pistol Squat Jumps to Step (3 blocks) + Seated Good Morning:
Body Wt. x 5 reps + 45lbs x 12 reps
Body Wt. x 5 reps + 45lbs x 15 reps x 3 sets (30-45 second rest)

Stand Up on Balance Ball to Squat + Balance Ball Hip Extension:
Body Wt. for 30-45 seconds + 3 reps + 10 reps x 4 sets (45 second rest)

Alternating Pistol Squat Jumps from Step, Side to Side:
2 sets x Body Wt. x 8 reps

Total Time: 1 hr 10 min