The week in assistance training

I am putting the week of assistance training up at one time as my hard drive crashed last Sunday.  I'm waiting on Enis to put it back together for me with a new hard drive.  It is great to have a training partner who doubles as a computer technician.

Saturday:  Assistance training at the World Gym Dunellen

Lat Pulldowns
5 sets x 250 x 5 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Shoulder retraction on low cable w/ long ab strap
4 sets x 105 x 10 reps

Face pulls w/ long ab strap
4 sets x 80 x 15 reps

Barbell curls
4 sets x 135 x 8 reps

Seated Incline Alternating DB Curls
3 sets x 50's x 6 reps

One Arm Machine Preacher Curls
5 sets x 100 x 20 reps each

Ab Pulldowns
4 sets x 120 x 15 reps


Thursday: Special Exercise and Assistance at World Gym Dunellen

Dumbbell Bench Press (triples)
65's x 3; 75's x 3; 85's x 3; 95's x 3; 105's x 3
115's x 3
125's x 3
135's x 3

One Arm DB Rows
5 sets x 135's x 5 reps

Incline DB Flyes (Muscle Work)
4 sets x 55's x 15 reps

DB Shrugs
4 sets x 95's x 15 reps

JM Press
4 sets x 115 x 10 reps

Cable Pressdowns
3 sets x 210 x 15 reps


Wednesday: Posterior Chain Training at World Gym Dunellen

Light Box Speed Squats (Warm Up)
135 x 2 reps x 3 sets
165 x 2 reps
195 x 2 reps

Mikesell Pull Throughs
4 sets x Green (average) Band x 15 reps

Seated Leg Curls
4 sets x 285 x 12 reps

DB RDL's
4 sets x 65's x 10 reps

Ab Pulldowns
4 sets x 120 x 15 reps

45 degree Back Extensions
4 sets x 10 reps


Tuesday: Upper Back Training at World Gym Dunellen

T- Bar Rows
(weights illustrated as plates on bar, bar weight not accounted for)
90 x 5; 135 x 5; 180 x 5; 225 x5
270 x 5 reps  (6 plates for a five count)
315 x 2 reps  (7 plates for a double)

One Arm DB Rows
4 sets x 160's x 3 reps each

Vogelpohl Pulldowns
4 sets x 100 x 12 reps

DB Shrugs
4 sets x 85's x 15 reps

Face Pulls
4 sets x 150 x 15 reps