alright leg day today!!! - went with 2 scoops enduracne today and it made a definite difference, normally i drink endurance in the beginning and switch to reg. BCAAs after i finish that about 1/2 way through but today i figured id see if i noticed a difference and I DID! normally after my quad stuff im spent and this usually when my endurance runs out but today i took the second scoop and remained jsut as focused as in the beginning. This was the most focused workout from beginning to end that i can remember in the recent future! Intensity was down a little but did a couple more sets for hamstrings since i was at a different gym with a 1 leg ham curl (standing) and my new ability to grab things with straps (DB RDL)
squat - worked up to 315 for 1, getting easier, im guess my maxis somewhere around 325-330?
290 - cluster set, 5 sets of 1 with 20-30 seconds rests.
pre exhaust leg ext 4 sets 10-15 double drop on last 2 sets
hack squat 4 sets 12-15 double drop on last 2 sets
leg press - 4 sets 15-20 double drop on last 2 sets
walking lunges - 4 sets 30 steps - 60lb barbell - really tried focusing on not straightening out my legs completely and stepping out really far for good glute/ham activation, makes a world of difference.
glute machine - cant turn down a nice butt when they got the machine haha 4 sets
1 leg hamstring curl 4 sets left leg (stronger ) 5 sets right leg
seated ham curl - 4 sets 10-12 doouble drop on last 2 sets
DB RDL - 60lb 4 sets of 12 realy good squeezes of my glutes, great finisher!!!!
Nice job bro!!
so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS
today was a true test of the wrist - chest/shoulders/tris
started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.
DB incline 4 sets 10-12
DB flat press - 4 sets 10-12
Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol
decline press machine 3 sets drop on last set
flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15
db incline fly 3 sets 10-15
cable fly - 3 sets 10-15 drop on last set
Db shoulder press 4 sets 10-12
cable lateral raise 4 sets 10-15
cable front raise 3 sets 10-15
cable rear delt fly 3 sets 10-15
face pull 3 sets 10-12
db shrug 80 lb 4 sets 15reps
str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets
1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
Formutech Nutrition Rep----------------
felt great going into the workout today but then this guy tarted talking to me and my buddy about proper DL form ( he is a powerlifter) I was happy to listen but he jsut would not stop talking i did learn yes, but I wanted to lift. I swear over an hour I might have done 3 sets of deads........was horrible for focus and def.hurtmy lifts.I will try to implement a few of the things he was talking about
Pendlay rows 145x10
low cable row 4 sets 10-15 1 second squeeze on each rep
1 arm DB row 75x15
Lat pull down 4 sets 10-15
CG pulldown facing away laying face up (for upper back) - feel these real nice - 4 sets 10-12
face pulls - 4 sets 10-12 drop on last set
Tomorrow will do my frist arm day in a long time, my hand does not like alot of the tricep exercises so we will see waht I can manage - also will do abs since its been forever!!! someone write me a killer ab workout for tomorrow!!!!
Nice #'s on DL's. Man, he sounds like my neighbor. Nicest guy, but won't shut up. He asks me all the time about working out but I can never find the time.
This is the Ab workout I'm doing today. It's killer enough for me that I can't do all 25 reps on each. May not be enough for you though.
AB Ripper rocks!!
I am all that is MAN!
MAN Sports Forum Rep
Crazy MAN Sports deals here: http://bit.ly/IFDFTA
arms/abs day turned more into a biceps day with sum abs, only 2 tricep exercises but thats ok cuz my biceps are almost non existant and my triceps are a stronger point.
50x8+2 (still controlled negatives)
DB twist curl (simultaneously)
20x12x4 drop on last set
DB hammer curl (simultaneously)
20x12x4 drop on last set
Seated incline curl
4 sets 10-12 drop on last 2 sets
1 arm db over bench 4 sets (my right bicep is soo much weaker, and smaller :-( (im left handed but still. its bad)
high cable curl 4 sets 10-15
reverse decline bench leg raises - 100 reps - i think it was like 5 sets
rope crunches - 4 sets 15
kneeling cable chops
80x15 per side
str8 bar pushdown 4 sets 10-12
dip machine 4 sets 10-15
reverse grip overhead cable ext
Nice sessions man glad to hear the wrist is getting better!
I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
Another great leg workout today!!!
worked up to 330 for 1 on squat - new pr! - still got more!
295x5 - cluster set 1 rep 5 times with rest in between
Leg ext - 4 sets 10-15 double drop on last 2 sets
Leg Press- 4 sets 15-20 - pr'd on this too! double drop on last 2 sets - all reps were constant tension with slow negatives , crazy pump!!
Hack squat - quads were pretty wrecked by now - 4 sets 10-15 double drop on last set - constant tension with slow negatives again!
1 leg smith squat (foot elevated) - tried a greater range of motion and actually touched my back knee to the ground on every rep, didnt need much weight at all - 4 sets 8-10
Glute Bridge - been a while since i did these but felt good!
RDL - been reading that hamstrings response better to lower reps so i went with it but due to my wrist i couldn't go too heavy, just didnt wanna risk it, still got a good stimulus on this
Seated leg curl
4 sets 8-10 double drop on last 2 sets - also tried plantarflexed eccentrics to really focus on the hamstrings, tires them out fast!
focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol