*Tiger Bass' Workout Log*

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    Thursday (1/24):
    Leg/Waist/Calf Stretches
    Cardio(Bike): 10/160
    BB Squat: 115x10, 125x10, 135x10, 155x10
    Inclined Leg-Hip Raises: 10, 10, 10, 10
    45* Side Bends: 25x10, 25x10, 35x10
    Calf Ext: 70x10, 70x10, 70x10, 90x10
    Leg Curl: 65x10, 80x10, 80x10
    Leg Press: 170x10, 195x10, 210x10, 210x10
    Hip Abductor: 160x10, 190x10, 205x10
    Hip Adductor: 175x10, 190x10, 190x10
    Cardio(Elliptical): 10/170, 10/180

    Starting a 3-Day Split for stretches also, to complement each workout.

    Also having problems with my calves. Whenever I push them too hard, they cramp up really bad. I suspect that is has something to with the fact that my operation involved lengthening my Achilles Tendon. Any suggestions on how I should continue training with this condition? High Rep, Low Intensity maybe?

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    i think bicep strength just comes in time. i'm not too worried about it. i just really focus on my form and as long as i'm growing or seeing results that's all i'm worried about. intensity will bring strength in time. Try and switch up the reps and rest time along with different exercises. I'd say switch up your exercise routines every 4-6 weeks.
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    Tuesday (1/29):
    Stretches
    Cardio(Elliptical): 15/170
    DB Shoulder Press: 25x10, 30x10, 30x10, 30x10
    DB Tricep Ext: 30x10, 30x10, 30x10
    BB Flat Bench Press: 75x10, 85x8, 85x5, 85x5
    DB Incline Flys: 10x10, 15x10, 15x10
    Cable Tricep Ext: 42.5x10, 47.5x10, 47.5x10
    Peck Deck: 65x10, 80x10, 80x10

    I really just wasn't feeling it today. Gym was packed wall to wall, and I forgot to do a couple shoulder exercises.
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    Wednesday (1/30):
    Stretches
    Cardio(Bike): 15/170, 10/180
    BB Deadlift: 135x10, 165x10, 165x10
    BB Preacher Curl: 40x10, 40x10, 40x10
    DB Shrugs: 35x20, 35x20, 40x20
    DB Hammer Curl: 20x10, 20x10, 20x10
    Cable Lat Pulldown: 75x10, 90x10, 90x10
    Seated Row: 60x10, 60x10, 60x10
    DB Bent Over One Arm Row: 25x10, 25x10, 25x10
    DB Upright Row: 20x10, 20x10, 20x10
    DB Rear Delt Raise: 10x10, 10x10

    Oh, and just a note for myself if nothing else, started my Creatine cycle again. (Fell off of it about halfway through last time because of exams and school.)

    Working on a 4 Day Split Routine at the moment. What exactly do you mean by switch it up though? Switch the days, the split, the exercises, etc? Currently, I'm switching up a couple of the days around, along with changing a couple exercises but keeping the main ones like squat, deadlift, etc. I'll have my new routine posted some time tomorrow.
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    by switching it up i mean like reps or sets, resting time, and just different exercises altogether. say you do the same 3 bicep routines everytime you work out. switch it to three different bicep routines for 4-6 weeks and then change it again and so on and so forth..
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    Monday(2/4):
    Cardio(Bike): 10/160, 10/170
    Squat: 135x10, 135x10, 155x10
    Incline Crunch: 10, 15, 18
    45* Side Bend: 25x10, 25x10, 25x10
    Calf Ext: 70x10, 70x10, 70x10, 70x10
    Leg Ext: 90x10, 90x10, 90x10
    Leg Curl: 80x10, 80x10, 80x10
    Hip Abductor: 190x10, 205x10, 205x10
    Hip Adductor: 190x10, 190x10, 205x10
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    Decided to stay on a 3 Day Split. I had a hard time finding variations for some exercises. Let me know what you think.

    Day 1:
    Chest – Incline Bench, Pec Deck
    Shoulder – Military Press, Lateral Raise, Bent Over Rear Delt Raise
    Triceps – Skullcrusher, Assisted Dips

    Day 2:
    Back – Bent Over Row, Assisted Pull Up, Seated Row, Shrug, Stiff Leg Deadlift
    Biceps – Preacher Curl, Hammer Curl

    Day 3:
    Legs – Romanian Deadlift, Squat, Calf Ext
    Waist – Incline Twisting Sit Up, 45* Side Bend, Incline Leg-Hip Raises
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    i would talk more but i'm supposed to writing two papers and studying to be a PT YA!

    romanian deads are for hamstrings if doing them correctly. otherwise doesn't look too bad
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    Tuesday (2/5):
    Cardio(Bike): 10/160, 5/170
    BB Flat Bench Press: 75x10, 95x10, 95x7, 95x5
    BB Military Press: 45x10, 55x6, 45x10, 45x10
    Cable Rear Delt Raise: 7.5x10, 7.5x10, 12.5x10
    Assisted Dips: 60x10, 70x10, 70x8, 70x6
    DB Lateral Raise: 10x10, 10x10, 10x10
    BB Incline Bench: 45x10, 45x10, 45x10
    TB Skullcrusher: 25x10, 25x10, 25x10
    Stretches

    Body Weight: 188.6
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    Ahh, I meant to put the Stiff Leg Deadlift instead. Thank you.

    Now that I take a second look at this, I think I may have too many quad exercises. Also took out the hip machine exercises since I have the lunges.

    And good luck with the studying and what not
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    Friday (2/8):
    Cardio(Elliptical): 10/160, 15/170
    Stretches
    BB Stiff Leg Dealift: 95x10, 115x10, 135x10, 135x10
    CB Preacher Curls: 45x10, 45x10, 45x10
    BB Bent Over Row: 55x10, 55x10, 55x10
    Assisted Pullups: 70x7, 100x8, 100x7, 100x7
    Seated Rows: 60x10, 60x10, 60x10
    Hammer Strength(HS) Shrug: 80x10, 65x15, 65x15, 75x15
    DB Hammer Curl: 20x10, 20x10, 25x10

    Just how "wrong" is it to do shrugs on the Hammer Strength machines? It's just so much more comfortable on my hands so that I'm able to lift more at a more controlled rate.
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    Sunday (2/10):
    Cardio(Elliptical): 5/160, 10/170
    Stretches
    BB Squat: 115x10, 135x10, 165x10
    BB Hang Clean: 95x5, 65x8, 65x8
    DB Lunges: 25x10, 25x10, 25x10
    Calf Ext: 70x10, 70x10, 90x10, 70x10
    Incline Twisting Sit Up: 20, 10, 10
    45* Side Bend: 25x10, 35x10, 35x10
    Incline Leg-Hip Raise: 10, 10, 10

    I believe my form on the squat is finally acceptable after researching it for quite a bit, even on the higher amounts of weight I do.

    Hang Clean feels very awkward though. Is it normal to feel it predominately in the wrist/forearms when doing this exercise, or is my form just that off still? Trying to decide if I need to replace this with something else because my forearms were already pretty strained from my other workout days.
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    I'm going to go ahead and replace the Hang Clean with Romanian Deadlifts. I really want a way to stretch and workout the back side of my legs better because every time I go to do standing quadriceps stretches, I feel like I'm going to hurt myself some where in the hamstring/hip area.
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    Romanian deadlift is bomb. I've never done hang cleans but i'd just suggest being very controlled. dont go for too much weight on the romanian deads. but that's just my opinion. keep it up man
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    Wednesday (2/13):
    Cardio(Bike): 7/160, 13/170
    BB Flat Bench Press: 95x10, 95x8, 95x7
    BB Military Press: 45x10, 55x10, 55x10
    BB Incline Bench: 45x10, 65x10, 65x9
    DB Lateral Delt Raise: 10x10, 10x10, 10x10
    Cable Rear Delt Raise: 7.5x10, 12.5x10, 12.5x10
    Assisted Dips: 85x10, 85x10, 85x8
    TB Skullcrusher: 25x10, 25x10, 25x10
    Pec Deck: 75x10, 90x10, 105x13

    Body weight: 188.4

    I believe given my condition that my chest will never be as fully developed as normally, especially in the pectoralis major region, it's draining my shoulders to help accomplish these compound chest exercises. So I'm going to ditch the Flat Bench in place of the Pec Deck for a while in hopes that this isolation will help trigger some growth in my chest while taking the pressure off my shoulders. I don't believe I have as many reasons to be concerned with my upper pecs so I'll stick with the Incline Bench for a while and the way I've been doing my Dips has been focusing most of the movement on my triceps.

    Anything else I should consider?
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    Saturday (2/16):
    Stretches
    Cardio(Elliptical): 7/160, 13/170
    BB Stiff Leg Deadlift: 115x10, 135x10, 135x10
    CB Preacher Curl: 40x10, 40x10, 40x10
    Assisted Pull Up: 100x10, 100x10, 100x10, 100x10
    HS Seated Row: 60x10, 80x10, 80x10
    HS Shrug: 115x15, 135x15, 155x15
    DB Hammer Curl: 20x10, 25x10, 25x10
    BB Bent Over Row: 55x10, 55x10, 55x10
    Cardio(Bike): 4/160, 8/170
    Stretches
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    Monday (2/18):
    Stretches
    Cardio(Bike): 2/160, 13/170
    Inclined Leg-Hip Raise: 10, 10, 10, 10
    BB Squat: 135x10, 155x10, 165x10
    BB Romanian Deadlift: 115x10, 115x10, 115x7
    DB Lunges: 25x10
    Calf Ext: 70x10, 70x10, 70x10, 70x10, 70x10, 70x10
    45* Side Bend: 35x10, 35x10, 35x10
    Incline Twisting Situp: 10, 10, 10
    Cardio(Elliptical): 5/170

    The lunges just aren't going to happen. The way I have to balance the weight on my ankles as I do the exercise makes it impossible. Just going to leave it as it is without the lunges.
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    Tuesday (2/19):
    Cardio(Bike): 5/160, 15/170
    BB Military Press: 55x10, 55x10, 65x10
    BB Incline Bench: 55x10, 65x10, 65x10
    DB Lateral Raise: 10x10, 10x10, 15x10
    TB Skullcrusher: 35x10, 25x10, 25x10
    Peck Deck: 90x10, 105x10, 120x10
    Cable Rear Delt Raise: 12.5x10, 12.5x10, 17.5x10
    Assisted Dips: 85x10, 85x10, 85x10
    Stretches

    Body Weight: 188.8

    Think I strained my right tricep a bit. Figured out what I need to do to prevent it from recurring though.
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    i remember you saying how you had problems with your ankles so i dont know if this is a go. BUT, maybe try some jumping lunches. 188 brosef... that's some good stuff. I learned a cool little thing in my PT class that i tried. On my tricep day i did some laying tri ext and then went to the cable machine. Try a reverse grip. So take a grip of how you would if you were going to curl but instead ext for the tricep. I did ten reps of this and then switched to regular grip for ten reps and then switched arms. So twenty reps on each arm=one set.
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    Sounds pretty cool. I'll throw that Tricep exercise in on my next Split. Between the skullcrusher and Dips, my triceps are getting a good workout.

    As for as what I was doing wrong, I was going down way too far on the dips. It was starting to mess with my shoulders also, but I fixed myself halfway through my workout and confirmed my suspicions when I got back home.

    I'll try the jumping lunges, probably won't turn out good though.

    Still curious about the Hammer Strength Shrugs? Since shrugs are an isolated exercise anyways, is there a difference between the hammer strength shrugs and dumbbell shrugs? Or should I just switch these two out routinely also?
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    Sunday (2/24):
    Cardio(Bike): 15/160
    Assisted Pull Up: 100x10, 85x10, 85x10
    HS Shrug: 135x10, 135x10, 165x10
    HS Seated Row: 60x10, 80x10, 80x10
    BB Stiff Leg Deadlift: 115x10, 115x10, 135x10
    BB Bent Over Row: 55x10, 55x10, 55x10
    DB Hammer Curl: 25x10, 25x10, 25x10
    CB Preacher Curl: 40x9, 40x7
    Stretches

    Bad day today...
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    Friday (2/29):
    Stretches
    BB Squat: 135x10, 175x10, 185x10
    BB Romanian Deadlift: 115x10, 135x10, 155x10
    Incline Twisting Situp: 10, 10, 10, 10
    45* Side Bend: 35x10, 35x10
    Calf Ext: 70x10, 80x10, 80x10, 80x10

    Body Weight: 184.8
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    god damn it tiger keep up the good work. good job man
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    Sunday (3/2):
    Cardio(Bike): 15/160
    Stretches
    BB Military Press: 55x10, 65x10, 65x10
    BB Incline Bench Press: 55x10, 55x10, 65x10
    Skullcrusher: 25x10, 25x10, 25x10
    DB Lateral Delt Raise: 10x10, 10x10, 15x10
    Assisted Dips: 100x10, 85x10, 85x10
    Cable Rear Delt Raise: 12.5x10, 12.5x10, 12.5x10
    Pec Deck: 105x10, 105x10, 105x10
    Cardio(Elliptical): 10/160
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    start bumping up the weight. it looks like you finish every set of ten. And start supersetting man. or giant setting. (giant setting is like a superset but it's like doing two sets of different shoulder exercises while a superset is like doing one tri exercise and then doing a bicep exercise) i love the pump that giant setting gives me. awesome feeling.
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    you obviously dont have to do anything i say haha. i said it kinda like you did on accident. i was just throwin it out there as always. good job man.
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    I'm not quite sure what you mean by supersetting and giantsetting, but it's a little late.

    Exercises like the Pec Deck, Military Press, Incline Press, and Lateral Delt Raises are taking every last ounce of strength and stamina to end on that 10th rep. I'm trying pretty hard to get the weight pushed up on them, but I'm having a great deal of trouble doing so.

    Thanks on the compliments though. I've been quite impressed myself with my gains on the squat and deadlifts.
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    If I'm not mistaken, super-setting is basically just following up a high intensity, compound exercise with an isolated, auxiliary exercise. With that being my understanding, I developed this new workout schedule.

    Day 1
    Shoulders:
    BB Military Press -> DB Front Raises
    BB Upright Rows -> DB Lateral Delt Raises
    BB Rear Delt Row -> DB Bent Over Rear Delt Raise
    Triceps:
    Assisted Triceps Dip -> Cable Alternating Grip One-Hand Pushdowns
    Chest:
    Pec Deck
    DB Incline Flys

    Day 2
    Back:
    BB Bent Over Row -> Wide Grip Seated Row
    Assisted Wide Grip Pull-Up -> Cable Close Grip Pulldown
    BB Stiff Leg Deadlift -> 45* Hyperextension
    HS Standing Shrug -> HS Seated Shrug
    Biceps:
    DB Hammer Curls -> CB Preacher Curls

    Day 3
    Legs:
    BB Full Squat -> Sled Leg Press -> Calf Ext
    BB Romanian Deadlift -> Leg Curl
    Waist:
    Incline Leg-Hip Raise -> Incline Crunch
    Incline Twisting Sit-Up -> 45* Side Bend

    I'm going to have to alternate super-setting my anterior deltoids and chest. The incline bench seems to be overworking my anterior delts just as much as the flat bench does, so I switched that to incline flys.

    I don't know if I should have super-setted every exercise I could, but I already like the look of this workout schedule much, much more.

    As for the tricep exercise you told me about, is that the right one?
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    Monday (3/3):
    Stretches
    Cardio(Elliptical): 5/160, 15/170
    BB SLDL: 135x10, 135x10, 155x5, 155x5
    45* Hyperextension: 10x10, 10x10, 25x10
    BB Bent Over Row: 55x10, 55x10, 65x10
    HS One Arm Wide Grip Seated Row: 30x10, 40x10, 50x10, 60x10
    Assisted Wide Grip Pull-Up: 100x10, 100x9, 100x5
    Cable Close Grip Pulldown: 50x10, 70x10, 70x10, 75x9
    HS Standing Shrug: 145x10, 185x10, 205x10
    HS Seated Shrug: 115x10, 115x10, 115x7
    DB Hammer Curl: 20x10, 25x10, 25x10
    CB Preacher Curl: 40x10, 40x10, 40x8

    I'm liking this super set routine. Only problem I have is getting the equipment I need after a certain exercise.

    Also going to try out the 5x5 routine with this super-set. Meant to start it tonight but forgot about it.
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    ya keeping your machine is always difficult. i tend to move things around the gym to get them close together so nobody jacks my ****
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    Friday (3/7):
    Stretches
    BB Full Squat: 135x5, 155x5, 165x5, 185x5, 195x5
    Sled Leg Press: 150x5, 190x5, 190x5, 200x5, 210x5
    Calf Ext: 75x5, 80x5, 80x5, 80x5, 90x5
    Incline Leg-Hip Raise: 5, 10, 10, 10, 9
    Lying Crunch: 10, 10, 9, 8
    BB Romanian Deadlift: 135x5, 155x5, 155x5, 185x5, 185x5
    Leg Curl: 60x5, 60x5, 75x5, 90x4, 90x5
    Incline Twisting Sit-Up: 10, 10, 10, 10
    45* Side Bend: 25x5, 35x5, 35x5, 35x5, 35x5
    Cardio(Bike): 5/160, 10/170
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    Sunday (3/9):
    Stretches
    BB Military Press: 55x5, 65x5, 65x5, 75x5, 75x4
    DB Front Raises: 15x5, 15x5, 15x5, 20x5, 20x5
    BB Upright Rows: 65x5, 65x5, 75x5, 75x5, 75x5
    DB Lateral Raises: 15x5, 15x5, 15x5, 20x4, 15x5
    BB Rear Delt Row: 65x5, 75x5, 75x5, 85x5, 85x5
    DB Rear Delt Raise: 15x5, 15x5, 15x5, 15x5, 15x5
    Assisted Dip: 85x5, 85x5, 70x5, 55x5, 55x5
    One Hand Pushdowns: 15x5, 15x5, 15x5, 15x5, 15x4
    DB Incline Flys: 15x5, 15x5, 15x5, 20x5, 20x5
    Pec Deck: 105x5, 105x5, 120x5, 120x5, 135x4
    Cardio(Bike): 20/160, 5/170

    I'm finding it harder and harder to get my heart rate up during the cardio. I think it's mostly because my legs are sore though.
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    just make sure you hit that minute mark. 30 minutes at least brosef. even if it's 10 in the morning 10 in the afternoon and 10 at night. just 30 minutes a day. hit it. if your legs are too sore then doing more cardio wont help. take a few days off. no biggie. if you feel like your slacking that's dumb cause it's helping more than it's hurting you brotha
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    Coincidentally, rest is exactly what the doctor has ordered. I get my wisdom teeth pulled next tuesday. So, I'm going to have about 2 weeks off from lifting. I forgot to ask about high intensity cardio, but I'll definitely remember to ask next time.

    I'm thinking of getting a cheap bike so I can incorporate more cardio into my schedule since weight loss is still my primary concern. Going to switch to an actual cutting cycle once I get done with this whole wisdom teeth thing.

    Even ordered some Leviathan Reloaded to help with the process. I must admit, I'm a little cautious to use something like this though. I did a ton of research, but I didn't find anything bad enough to deter me from wanting to use it. I'm all ears to comments or criticism about using the Leviathan Reloaded.
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    Tuesday (3/11):
    BB Stiff-Leg Deadlift: 155x5, 155x5, 175x5, 185x5, 185x5
    45* Hyperextension: 25x5, 25x5, 25x5, 25x5, 25x5
    Assisted Wide Grip Pull-Up: 85x5, 85x5, 85x5, 85x5, 85x4
    Cable Close Grip Pulldown: 100x5, 100x5, 115x5, 115x5, 130x4
    BB Bent Over Row: 65x5, 65x5, 65x5, 85x5, 85x4
    Wide Grip Seated Row: 60x5, 70x5, 70x5, 70x5, 70x4
    HS Standing Shrug: 185x5, 185x5, 185x5, 205x5, 205x4
    HS Seated Shrug: 115x5, 135x5, 135x5, 135x5, 155x4
    DB Hammer Curls: 25x5, 25x5, 25x5, 30x5, 30x4
    CB Preacher Curls: 45x5, 45x5, 45x5, 45x5, 55x3
    Cardio(Elliptical): 5/170, 10/180
    Stretches

    Really wish I had time for more cardio, but the gym closed before I could get at least 20 min.
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    i dont understand... why didn't you carry the elliptical home and use it there?
  37. Registered User
    Tiger Bass's Avatar
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    Apparently, the gym frowns upon such behavior. You should see how mad they get when I accidentally walk out the door with their hand towel.
  38. Registered User
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    Tried ordering from Nutraplanet for my first time and I'm extremely pleased.

    Put my order in Friday/Saturday night, even while the Leviathan Reloaded was on back order, and got my 5lb tub of protein and LR this afternoon. Definitely doing business with them again!!!
  39. Registered User
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    Thursday (3/13):
    Stretches
    BB Full Squat: 165x5, 185x5, 185x5, 195x5, 195x5
    Sled Leg Press: 210x5, 230x5, 230x5, 250x5, 250x5
    Calf Ext: 75x5, 80x5, 80x5, 90x5, 90x5
    BB Romanian Deadlift: 165x5, 165x5, 185x5, 185x5, 185x5
    Leg Curl: 75x5, 85x5, 85x5, 95x5, 95x5
    Incline Leg-Hip Raise: 10, 10, 10, 10, 10
    Lying Crunch: 10, 10, 10, 10
    Incline Twisting Sit-Up: 10, 10, 10, 10
    45* Side Bend: 35x5, 35x5, 35x5, 35x5, 35x5
  40. Registered User
    sreed11's Avatar
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    4 hammy workouts? i'd say take out the leg curl as you are already doing a lot of hamstring work and maybe substitute with leg ext. OR because of the heavy hammy lifts hit up front squats as your first exercises.
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