Sick bicep and leg workout. 30 second rests with 20 Rep sets has gotta be brutal. 90 seconds isn't enough on sets of 8-10 sometimes. Get that foot healed up and keep killing it!Originally Posted by MrKleen73Now for the workout this morning. 30 second rest periods except for the squats.
DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.
DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...
EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.
Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.
Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.
Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.
Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!
Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.
Squats - 155x20, 280x20 up 5 from last week and man was it hard!
Pre / Intra workout nutrition 4 scoops Scivation Extend
Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.
Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860
Totals for the day so far:
Protein 148 = 592 cals
Fat 45g = 405 cals
Carbs 19 = 76
Calories = 1073
Planned Mid Day Shake in about 20 minutes.
Protein 87g = 348
Fats 28g = 252
Carbs 14 = 56
Calories = 656
So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.