today was a LEG DAY!!! I felt fine going into the workout, legs actually felt fresher than normal but once the workout got going i jsut couldnt push as hard, i really dotn knwo y.....still did a full workout but i was kinda out of it for alot of the workout. I also felt liek i was gonna throw up any time i did a hard set after one of my heavysets of squats....i kinda looked at it as a good thing to begin with but then it kept happening and didnt think tha was good, probably should have stopped but i didnt..........
1 leg jump squat 25lb dbs 3 sets of 8
box squat - strict sit on the bench at the bottom
atg squats......first 3 sets had 2.5 lb plates under heeels, i hear this should make it easier but i took them out for the last 2 sets and it was easier without.
175x12 no weights
185x10 rest +2 no weights
135x15 no weights
105x15 drop 90x11 70x11
seated leg curl - real good squeezes on all reps, hams were on fire which felt good
135x12 drop 105x12 90x12
leg ext each set is 2 sets one with toes in one with toes out
7(weight) (hoist machine) x15
8 x 15
9 x 15 drop 7x12 5x12
lying leg curl
85x12 drop 70 x 7 55x12
wide stance smith squat really squeezed the glutes at the top of each rep....if u havent tried this U HAVE TO!!! such a crazy burn in my ass its the only exercise ve ever done that give me that burn right in the glutes.....
gonna need some serious recovery from that one......... well ill be getttin lots of protein bars at the arnold on sat haha
p.s. the way my schedule goes tomorrow i will ahve to train fasted so this shoudl be intereste, its been a while since ive done a fasted workout, used to do IF........will be doing IF tomorrow
the fasted training was not too great....i used to LG and was pretty used to it, but to jsut throw it in esp. after a tough leg workout wasnt smart...i jsut wasnt completely there, this is also a reason i usually take the day after legs off...... well had two days off for the first time in a long time with the arnold yest and ltos of work today, the diet was **** at the arnold though, literally just protein bars on top of protein bars all day....ready to go for tomorow thouhg, can wait to train again!
Deadlifts - 265x5
335x1 (just to try).....very solid guesssing my 1rm is around 365-375?
explosive pendlay rows touching at the bottom
120x9+3 (rested a little between reps)
dont know why but i tried to do bw pull ups and was shooting for 4 sets of 6-8 and only got 5 and 3 good reps without cheating so i jsut did weight pull ups on the machine...i really hate sucking at pull ups im gonna focus on them from nwo on i think, i dont liek doign them though cuz i suck at them lol, never been good at them, anyone got any tips for gettin good at pull ups?
anyways....10 x 10
10x9 ds 13x11 great squeezes all teh way up and slow controlled negatives
tbar row!!!! I decided i jstu wante dto load the effing bar and move some weight not worrying abotu form...to start
5 plates x 10
5plates +10 x 8
4 plates x 20 rest +5 Drop 3 plates x 15 2 plates controlled x 10
landmines 4 x 30 - ab exercise, figures i was at the tbar station so it was a good opportunity to do these!
bent over row.....
205 x 10
205x10 these sets were pretty sloppy not gonna lie , wanted to go heavy but i think iwas pretty shot form the t bars
145 x 15 solid set!
my school gym has a cool rowing station on liek the cable station which has the footplatforms higher and the cable higher so u row pulling down towards you a bit so i took advantage of that but did it with an ez bar underhand grip.......
all work i really focused on exploding the concentric, squeezing and then having a slow controlled eccentric...really feel the muscles working this way, really liking it!
105x12+3 extra reps were done witha normalgrip other reps are with hands all teh way at the top of the handles for a bigger stretch
120x10+5 drop 90x15
hammer strength pull down
210x8 these were jerky reps
120x12 + 3 unilateral
120x 12 +3 unilateral drop 90 x 15.......good squeezes
some calf work on a hack squat machine and seated calf raises, dont remember wights but i did 4 sets on each, first two sets were heavy 8-12 reps and the next 2 sets were high reps around 20......i get a horrible pain in my foot when i do calf raises though which makes it realyl hard to do them its not liek planter fasciatis or anyrthing either its a bone issue, i think i brok emy foot a long time ago but never got it fixed and now the bone kinda like pokes out, i dunno, i do what i can, im nto gonna go have my foot broken to fix it.
so far still loving htis, pumps energy focus all has been great, some days i dotn even finish it, i suualyl drink some coffee/tea befoe hand too though, and sip this throughout but just one scoop has still been giving me great energy throughout even a long workout like today!
im gettin kinda lonely in here guys.....well today was an "off" day that turned into quite a workout...was jsut gonna do some plyos but ended up doing alot of plyos and sprints....just felt too good to stop today!.........btw my ab routine is gettin kinda old......what everyones favorite ab routine? somehtin reaaaal good! :-)
I dont know if I have a favorite Ab workout. I hate training abs! Hanging leg raises are probable my favorite
yea....i like rev. crunches too but just tryin to change it up ... i tend to swing too much with leg raises
I think maybe rope crunchesOriginally Posted by criticalbench
uve never done reerse crunches......http://www.youtube.com/watch?v=LfdmYbDczag only i do mine on a decline bench with my head at the top...maes it alot harder....trick is to only go down farn enough till ur back starts to come off the bench....u wanna try to keep ur lower back on the bench the whole tiem until the top of the motion wher u really squeee ur lower abs....u can also do it on a ball which is tuff
sooo i gotta be hoenst, i really didnt think i was going to train today, i had every intention too when i got up but after sitting through a new employee orientation(u know how much fun those are) i was absolutely dead , jsut wanted to sleep...fortunately we got out a littel early so i was able to run a few errands and that kinda woke me up...not totally though, i jsut pushed through i gues (whether i shoudl have or not....
anyways.... it was a leg day...and turned out to be a damn good one and i attribute alot of it to MAXIMIE INTENSE!!!!
mixed up about a scoop and a quarter and hit it hard..... went heavy to start on sets and pumped it out more towards the last few sets...think m gonna keep tryin this ou for a few weeks, i like the idea of relaly breakin down the muscle and then using hte higher reps towards the ned to relaly get the blood to the damaged areas......
Squats- really focuseing on slow negatives and ATG
squat again (higher reps, no belt)
135x17, slight rest +3
leg press machine
stack (380) x 12
stack x 13
320 x 20
320x20 drop 260x15 220x 25!!! burned liek hell....and got such a head rush, kinda effected the rest of my workout, almost liek a dull headahce
seated leg curl
145x10 drop 110 x 6 drop 95x15 really felt these in my hams today, not sure why, partly because of the heavy rdls before maybe but it felt liek my hams wnated to tear , good stuff
lying leg curl 2 sets toes in, 2 sets toes out
55x12 x 4
started talkin to a buddy about a new way to hit my ass, he said sumo deads so i tried them .....
185x12....if u really focus on squeeing the glutes this def does the trick!....and i jsut realied i forgot to do leg ext....o well, im gonna have trouble walking for a few days as it is
pumps were relaly good, focus was good, and im really suprised i got such a good workout troday with teh way the day started....anyoen notice that sumtimes ur best workout s are when ur not feelign ur best,, i have a bit of a head cold too
another good way to hit glutes would be glute-ham raises, probalby my favorite for working the glutes and the top part of the hamstrings. Sumo deads are a great option too though.
Glad to see that Intense helped you push through that, I notice it really wakes me up since I train early in the morning, and I can say that I've had some pretty good workouts while feeling kind of crappy too haha.
And for abs, I usually stick to reverse crunches on the decline board. I feel like that's been the best ab exercise for me personally. Rope crunches and hanging leg raises are up there too
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sorry for the late entrance in here..... great log so far. i will be following along for the rest of the journey
here along with Gho5t
little late but im here!
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today was a good back day
rev. band deadlift
rev band bent over row - when i do these i do a over under grip, do 6, then switch and do 6 more
both hands reg. with straps- 270x8 x 2
pull up machine
front pulldown 85x12, 100x10, realgood contractions!......the pumps and contractions i get on this are very impressive.
one arm db row
100x9 all were a little jerky but with controlled negatives....not out of control whatsoever
50x13 perfect form on last 2 sets
rev grip pull down hammer strength
2 sets 8-10 (forgot weights) 1 set -10 with a drop, one set 12-15 with squeezes
neutral grip pulldown 3 x 10-12....think i got 12,10,10
low cable row....2 heavy sets of 160 x 7, 2 sets with 100 for around 12 reps with a double clutch (double contraction)
low back rasis 4 x 25 w/ 25lb plate
retty damn good DL for 150lbs guy!!!! impressed I am
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