01-27-2016, 11:31 AM
It took me 55 minutes to do tier 1 day 2 today.
Deads 545lb 6 reps
Hammer pull downs 3 plates a side 7 reps
Decline bench 315lb 7 reps
Smith shoulder press 115lb per side (not inc bar) 7 reps
Back squat not locking out at the top and performing the reps slow down and up 225lb 23 reps
Leg extensions 100lb 53 reps including a lot of little pulses at the end
Leg curl 100lb 40ish reps including the pulses
Calf raises 2 plates per side 30ish reps with pulses
Far from my all time max weights/reps but I am currently circa 7% on a dexascan thus my strength isn't the best.
That said I have been this lean before and much weaker so I consider it good!
Tier 3 takes me 90-120 minutes.
Deads 545lb 6 reps
Hammer pull downs 3 plates a side 7 reps
Decline bench 315lb 7 reps
Smith shoulder press 115lb per side (not inc bar) 7 reps
Back squat not locking out at the top and performing the reps slow down and up 225lb 23 reps
Leg extensions 100lb 53 reps including a lot of little pulses at the end
Leg curl 100lb 40ish reps including the pulses
Calf raises 2 plates per side 30ish reps with pulses
Far from my all time max weights/reps but I am currently circa 7% on a dexascan thus my strength isn't the best.
That said I have been this lean before and much weaker so I consider it good!
Tier 3 takes me 90-120 minutes.