Ok sorry i've been mia... training has been going really well gonna post some of that last few workouts back chest legs ... so this will be a long read!!!
Sat- Back day-
Underhand Pulldowns 4 sets 20, 16, 12, 10 went up to 200 pounds
BB rows 4 sets 135 x 20, 225 x 16, 275 x 12, 10
HS high rows 90 x 20, 180 x 16, 230 x 12, 270 x 10
two arm db rows of incline bench 35 x 20, 45x 16, 45 x 15, 45 x 13
chest supported t-bar rows 45 x 20, 70 x 16, 90 x 12, 12
rack pulls 135 x 16, 225 x 12, 315 x 12, 405 x 8
rope pullovers super set with wide grip pulldowns (facing away from machine) 4 sets each 20, 16, 12, 10
32 sets done in 1 hr 5 min...... was happy with the weights used w/ the pace of the training...after using ergo-blitz for so many weeks i can see the benfits of fatigue resistence even more
Mon- Chest-
incline db press 50 x 20, 70 x 16, 90 x 12, 110 x 12, 130 x 10
incline fly 35 x 20, 40 x 16, 45 x 12, 12
HS flat press 90 x 20, 180 x 16, 230 x 12, 9
machine flys 20, 16, 12, 10 ( don't remember weights...)
done in 45 min
Tues- Quads-
one leg ext 4 sets 20 reps (warm up)
leg press 6 plates x 30, 10 plates x 25, 14 plates x25, 18 plates x 25, 22 plates x 18
one leg leg press 2 plates x 20, 20, 2 plates x 20, 15 (emphasize stretch and pause at bottom)
hack squats 2 plates x 20, 4 plates x 16, 6 plates x 16, 8 plates x 15
inner thigh machine (this will make your legs look bigger in front double bicep and lat spread also pushes ham out on side chest it's NOT for girls)
best leg session in months very little knee pain i'd say i pushed at 85-90% in this workout!
currently sitting at 225 pretty shredded gonna try some detoxofication stuff Dave Palumbo talked about on RX muscle check out the link.. this might help recharge me to start growing again...
http://rxmuscle.com/videos/lifestyle/4865-dave-palumbo-seminar-toxicity,-cleansing,-alkalinization-part-1.html