Day 3 - Legs and Shoulders
Today was in-tense. Haven't been following a legit workout for awhile and just been kinda doing my own thing. Realized I probably havent been hitting legs as hard as I could have been and today was an eye opener. I am SHOT. Felt a lot better energy wise though from yesterday. For legs, I am going to stray from the warm-up of 30 and no last set of 6. I will stay within 8-12 reps for legs. Here is the lowdown:
1. Squat - 5x20, 12, 10, 8, 8, 135 225 225 315 315
2. Straight leg DL - 3x12, 12, 12, 135 135 135 *back once again started to get tight and give just a little pain. Stayed away from last set here
3. DB lunges - 4x10 60 60 50 50
4. a. leg ex. - 4x12, 12, 10, 8, 160 170 180 190
b. lying leg curl - 4x12, 12, 8, 8, 100 100 110 110
5. Seated calf raise - 5x12 265 265 285 285 305
6. Seated front press - 5x30, 12, 10, 8, 6, 95 135 145 145 145 *done in the smith machine so Ill be waiting for the crap lol
7. a. wide angle DB press - 4x12, 10, 8, 6, 25 25 25 25 *regular shoulder press on the negative, but come up at an angle like a Y and then bringing the DB back towards the center line at the top. If that makes sense.
b. seated front raise DB - 4x12, 10, 8, 6, 25 25 25 25
8. a. singel arm lat raise - 4x12, 10, 8, 6, 12.5 12.5 12.5 12.5 *done on my gyms cable machine which adds x2 weight.. its weird I know so really its 25lbs.
b. upright row - 4x12, 10, 8, 6, 12.5 17.5 17.5 22.5 22.5 *same as above. x2 weight listed in cables.
9. kneeling cable crunch - 4x25 67.5 77.5 77.5 77.5 * x2 weight, done in cable machine
Was a little rushed towards the end of the workout. Not the best post workout "meal", but I had 2 scoops Allmax hexapro, 5g glutamine, and a gatorade. Also, just had some creatine w/ 20oz water for pre-workout. Trying to stray away from stims with this cycle and see how that works. So far so good. Thanks guys