Second week back on BGB after tri training:
Week of 7-2-07
Day One
Horizontal Plane Back (pull)\
T Bar Rows
35 X 8, 45 X 8/8
Seated Cable Rows
50 X 8, 60 X 8/8
DB Row
30 X 8/8/6/2

Horizontal Plane Chest (push)
BB Oress
40 X 8/8/8
Flat Flyes
17.5 X 8/8/8
DB Press
20 X 8/8/8

Seated Leg Press for Calves
195 X 20, 215 X 20

Day 2
I misplaced my notes. Will look for them.

Day 3
Vertical Plane Back (Pull)
Weight Assisted Pullups
69 X 6/6/6
Lat Pulldown
90 X 8/8/8
PO with cable
45 X 8/8/8
Vertical Plane Shoulders (push)
Shoulder Press
50 X 8/8/8
Arnies
17.5 X 8/8/8
DB Press
20 X 8/8/8

Day 4
High placement leg press
215 X 6/6/6
Pull Throughs
30 X 8/8/8
Hypers
25 X 8/8

Extensions
60 X 8/8/8

Step ups
30 X 10 on each leg/10 on each leg