Day 17
PM Training: Legs, Lower Back, Traps and Abs
Deadlifts
135x20
225x20
315x12
365x10
435x6
355x9 drop 305x8 drop 255x6 drop 205x10 drop 135x9(breathing trouble, still congested from cold)
This last set was really stimulating. My hamstrings have never been that tight off deadlifts before. I had someone pulling the plates, so I stayed strapped in, double overhand, and just focused on pulling as many reps until failure on every drop
Barbell Shrugs with hanging stretches at end of set 10-15 secs
135x22
225x14
315x11
435x8
225x5 rest 5 secs 225x10 rest 10 secs 225x15 rest 15 secs 225x20
Leg Press Dropset
1010x12 drop 920x8 drop 830x6 drop 740x7 drop 650x5 drop 560x10 470x12
This was the only set I did, and the only set I needed. It was very very intense, I had two people pulling the plates, so there were no breaks or racking of the weight.
One Leg Press, foot position up high and in the middle. Really hit my inner quads well.
513x10 x 3 sets
Iso Ball leg Lifts
back on ball, holding rail nearby. Start with legs completely straight, almost touching the floor on all raises, and kept at around 20 deg for hold and kicks.
10 leg raises, 10 flutter kicks, 10 knee raises, 10 sec hold
Barbell Squats (kept weight moderate, used deep controlled form)
225x12
245x12
295x10
335x8
365x6
superset
Medicine Ball Throws on decline bench
5 sets: (10 lb ball, left side x10, right side x 10, middle x 10)
Iso Ball leg Lifts, same as above
10 leg raises, 10 flutter kicks, 10 knee raises, 10 sec hold x 3 sets
Applied pumps on shoulders and one on inner thighs before bed. It is amazing me how much vascularity i am gaining even with the added calories and carbs. I am definitely holding water from my diet, but it is much less with the TD. also i notice when i apply before bed, even if i dont drink alot of water, i will still wake up and pee for about a min straight. This stuff absolutely dries you out, however on this new version i have experienced no joint pain and have not been taking anything for joints. Good stuff brundel!!