I was perusing some of Bill Kazmaier's old workouts and adapted one that he apparently used to do on a regular basis. I subbed a few things based on the equipment I had, and had to guess on the weights. On the squat and deadlift portion we went for about 50% of max and then tried to keep to medium/heavy weights for the other lifts. This took well over 90 minutes with very little rest in between sets, so I'm pretty beat and Thayne walked away somewhat gingerly, too! This is a very solid workout to hit legs and mid/lower back with some bicep focus, as well. There is enough shoulders, too, to consider this a full-body day. Tomorrow will definitely be a day off!!!
Here is the workout:
| Tue |
9/11/2012 |
|
|
| Lift |
Weight |
Reps |
Total Weight |
| Back squat |
135 |
15 |
2025 |
|
275 |
10 |
2750 |
|
275 |
10 |
2750 |
|
275 |
10 |
2750 |
|
275 |
10 |
2750 |
| Deadlift |
275 |
10 |
2750 |
|
275 |
10 |
2750 |
| Shrugs |
135 |
30 |
4050 |
|
135 |
30 |
4050 |
|
315 |
15 |
4725 |
|
315 |
15 |
4725 |
| Seated hammer curls |
40 |
24 |
960 |
|
40 |
24 |
960 |
|
40 |
24 |
960 |
|
40 |
24 |
960 |
| Rolling thunder |
100 |
20 |
2000 |
|
100 |
20 |
2000 |
|
100 |
20 |
2000 |
| Bench rows |
100 |
20 |
2000 |
|
100 |
20 |
2000 |
|
100 |
20 |
2000 |
| Leg extensions (burnout) |
75 |
40 |
3000 |
| Leg kick-backs (burnout) |
75 |
40 |
3000 |
| Calf raises |
315 |
15 |
4725 |
|
315 |
15 |
4725 |
|
315 |
15 |
4725 |
| Chin-ups to failure |
300 |
6 |
1800 |
|
300 |
6 |
1800 |
| |
300 |
10 |
3000 |
| Day's total |
|
78690 |
lbs |
WoW.
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