Phase 2, Week 2

Monday
Squats - Bar x 10 x 2 sets; 165 x 8; 165 x 6; 275 x 5; 363 x 3 x 2 sets; 407 x 3 x 5
RDL's - 275 x 5 x 3 sets
Good Mornings - 275 x 3; 187 x 5 x 4 sets
Leg Press - 400 x 10 x 3 sets
Abs
NOTES: Great intensity. Tony and I blasted through this workout although I thought I was going to throw up at the end. I didn't so I am good. At this pace, I can't wait to see where I am in 2-3 months.

Wednesday
FOLLOW UP (Wednesday): My legs are SORE!!!
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 2 sets; 355 x 3 x 3 sets
Military Press - 95 x 8 x 2 sets; 135 x 8
DB Bench - 70 x 10; 100 x 10; 100 x 8
DB Flys - 30 x 10 x 3 sets
DB Curls - 30 x 10 x 3 sets
Tricep Rope Pressdowns - 15 x 3 sets
Abs
NOTES: Still a good bit away from where I was before the layoff, but my strength is slowly but surely coming back!

Friday
Deadlift (sumo) - Bar x 8; 165 x 8 x 2 sets; 253 x 6; 291 x 5; 346 x 4; 407 x 3 x 2 sets; 462 x 3 x 2 sets; 440 x 3; 429 x 3 x 2 sets
Platform DL (conv) - 275 x 5 x 5 sets
Hammer Lat Pulls - 10 x 3 sets
Hammer DB Curls - 10 x 3 x sets
Abs

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 275 x 4; 315 x 3 x 2 sets; 375 x 2 x 2 sets; 365 x 2 x 3 sets
Incline - 135 x 8; 185 x 8 x 3 sets
Rolling DB Ext - 40 x 10; 60 x 10 x 2 sets
SuperSet: Front Delt Raises/Face Pulls
SuperSet: Side Delt Raises/Abs