mkretz's strength quest
- 01-25-2013, 10:54 PM
off day today, felt really drained almost all day, did some cardio and felt like crap most of the time , eventually woke up by the end which felt good, feel ok now. Hope im not getting sick. Im gonna hope it is just yest. hard workout catching up to me......... anyone else ever get that? They jsut feel like crap the next day after a tough workout?
220 cluster set - 1x5 20-30 seconds between reps
4 sets leg press dropset on last set
4 sets of hack squat, drop set on last set
3 sets one leg smith squat
3 sets ext. drop on last set
4 sets glute bridge focusing more on contraction instead of pure power this time
RDL- 4 sets, nice long negatives full stretch and god contraction at the top, really trying to focus on contracting my glutes at the top
3 sets seated leg curl drop on last set,
hammies were pretty fried
- 01-25-2013, 10:55 PM
- 01-26-2013, 08:26 PM
woke up a few times in the middle of the night with the worst sore throat ever!!! weird thing though, when i woke up, nothing......... i dunno my body has been wierd lately, its def. fighting some sickness.
decided to pre fatigue my chest today for my hypertrophy work just cuz i love the pump i get when i move fast and pre fatigue, really lets me focus in on my chest which i have a hard time doing sometimes.
205 cluster set 1x5 20-30 sec rest
3 sets incline db flys
3 sets incline db press
3 sets db decline flys all of these sets were at most 60 sec rest probably more like 30-45
3 sets db decline press
dips 3 sets as many
pec deck 3 sets drop set on last set - pump from all this was awsome!!!!
str8 bar pushdown 4 sets
rev grip pushdown 4 sets ss bench dips - as many
rope overhead ext 3 sets
01-26-2013, 08:28 PM
first bottle of creatona is gone :-( def has increased power......and feel lie i recover my power faster between heavy sets...sitll doing 5 preowrout on upper body days and 6 preworkout before lower body. 2 pre cardio and 2 post cardio on off days
01-27-2013, 07:41 PM
so i had planned to train today but my legs felt like they wanted to seize up on me for some reason. I decided to have an active recovery day which i really wish i did more often.....did some foam rolling some stretching and some light cardio to get the blood flowin, legs still feel crampy though, dont know why......tomorrow is an off day as well, just a busy day, havent had two off days in a row in a long time, that, mixed with my shot tomorrow night, i should be good to go come tuesday for deads!
01-28-2013, 04:28 AM
01-31-2013, 11:30 PM
todays workout was a little un focused to begin with but dialed it in after a while
215x4!!! PR i think i did 210 for 4 last wee and they werent as solid as these
HAck squat 4 sets with drop on last set
Leg Press 4 sets double drop on last set ( weights wee alot higher on these!) i did do my reps alittle quicker than normal
1 leg leg ext
glute bridge with distinct holds on each rep, 4 sets
seated ham curl
DB RDL really squeezing my glutes, felt niiiiice haha
anyone else do glute bridges btw? i feel like im the only one that does them and they are an awsome exercise.....also do u do them quic and explosive or slow and squeeze and hold?
02-01-2013, 11:01 PM
off day today, body is jsut too shot from the workout yest........hope to get a good one in tomorrow
02-04-2013, 08:53 AM
I know that feeling been pummeling myself and recovery is tough to come by some days but I planned this well..
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02-04-2013, 10:13 PM
planned on working out today but got hung up with a few things o just did sum cardio, and abs, ok and a few sets of bis cuz my arms are extra tiny lol............... also yest was an off day cuz i took my gpa to the bufalo sabres game for his bday which was awsome even though we lost :-( felt great to spend quality time with a great man! an then the superbowl, didnt do anything stupid for the superbowl, got an eating challenge to do next sat so i have to be have.........plan on cutting cal 100-200 cals a day starting yest leading up to the challenge at which will give me at leat an extra 1000 cals to play with
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