Hope you all had a great Halloween!! Yay for getting rid of all my Halloween candy!! The last kids to come were getting it by the f****** handfuls LOL!! I went to bed pretty early for a Friday night because I've been so tired lately...
Got up feeling refreshed and hit the gym this morning for a solid leg workout. I haven't done a full leg workout for about 7 weeks. When I did full body workouts I'd throw in a few leg exercises here and there...so it's just different. I didn't get back to squats or deads yet...with my back not quite 100% and not doing full leg work for so long...I felt better to play it safe. I'll throw them back into my program by the end of next week for sure!! Leg ext (10 sec holds after each set) 90 x 15 (warmup) 100 x 10 120 x 8 110 x 10 130 x 10 Super leg press machine (alt close, wide and feet placings) 220 x 12 230 x 12 240 x 12 250 x 10 260 x 10 270 x 10 Seated leg curls ss w/ Cybex rotary calf Leg curls 130 x 15 140 x 12 150 x 10 160 x 7 Calves 150 x 12 170 x 12 190 x 10 210 x 8 Reverse DB lunges (1 foot balanced on flat bench) 30's x 10 No weights x 7 just to focus on balance lol 30's x 12 35's x 10 35's x 10 |
I hit some back & shoulders this morning for a decent workout. I'll throw in trap work this week with something else :weights:
Wide lat pulldowns 150 x 10 160 x 8 170 x 6 180 x 3 (finally!!) 160 x 7 Alt DB rows 50's x 7 50's x 8 45's x 10 55's x 7 Close grip pulldowns ss w/ HS behind the neck press close grip 140 x 8 140 x 8 130 x 10 150 x 6 behind the neck press 100 x 12 110 x 10 115 x 10 120 x 6 (PR) Front shoulder plate raise 35 lb plate x 12 x 2 45 lb plate x 10 x 2 Side lat DB raise (alt arms) 20's x 10 x 2 25's x 8 30's x 6 |
nice workouts. cant wait to see what your squat workout looks like
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Thanks guys!!
Hit some chest/bis. The gym was busy and everyone was in my way...just one of those days. By the time I got to bis everything just felt heavy and I felt like I had no more strength...but I got through. HS incline press 150 x 8 160 x 8 160 x 7 170 x 5 Flat bench DB flys 40's x 12 45's x 12 50's x 10 55's x 8 (PR) Pec dec (wanted to do cable crossovers, but some clown brought over the decline bench and proceeded to do ab work...fuckin ridiculous!!) 90 x 8 90 x 10 100 x 6 100 x 6 Bi curl machine (plate load) 45 x 10 50 x 8 50 x 10 55 x 6 1 arm cable curls 50 x 10 50 x 10 60 x 8 60 x 8 CC curls 25's x 10 x 2 30's x 6 x 2 Have a great night!! |
dont worry just call me and i will gladely escort that clown to the other side of the gym :)
i hate people in the way |
Hello gentlemen :) Quick post as I got called into work an hr early. I the the gym for a quick shoulder/trap workout. Took me about 40 min as I used shorter rest periods. Good stuff, felt strong!
DB overhead press 30's x 10 35's x 10 40's x 8 Upright cable rows 110 x 12 120 x 10 140 x 10 Alt DB front shoulder raises 30's x 10 35's x 8 35's x 6 Bent over rear delts 25's x 10 x 2 30's x 8 DB shrugs (drop set) 65's x 12 60's x 12 55's x 12 Gotta run, have a great day!! :WEIGHT~13: |
Hit some legs tonight. Had an alright workout...it's been a long day.
Leg ext 100 x 10 110 x 8 120 x 8 90 x 12 Precor squats 180 x 10 x 2 240 x 8 x 2 260 x 8 Walking DB lunges 30's x 14 x 4 Lying leg curls 40 x 15 60 x 12 70 x 8 x 2 DB step ups 20's x 8 each leg x 2 Have a great night guys!! |
precor squats?
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Pity
Sorry precor squat machine. I don't use spotters and with lower back issues, this works better for me. http://i89.photobucket.com/albums/k2...pl624_main.jpg |
Hit the gym for some back & tris on Monday. I was pressed for time, so supersets for everything. The workout was ok, but I had trouble catching my breath...I've been sick with cold and bad congestion.
Wide grip lat pulldowns ss w/ tri pressdowns lat pulldowns 150 x 8 160 x 8 170 x 6 tri press 60 x 12 70 x 12 80 x 10 Seated cable rows ss w/ overhead cable ext seated rows 100 x 10 110 x 10 120 x 8 cable ext 70 x 12 80 x 10 90 x 8 Straight arm pressdowns ss w/ close grip bench arm pressdowns 40 x 15 50 x 10 60 x 6 close grip bench 95 x 8 x 2 105 x 6 Supine rows ss w/ bw dips rows 20, 15, 17 dips 15 x 3 Ab rope crunch 130 x 25 x 2 Incline crunch 50 x 3 Floor wipers 20 x 2 Tuesday's workout bis. Hammer rope curls 100 x 12 120 x 10 110 x 10 130 x 7 Alt DB curls 25's x 10 30's x 10 35's x 6 35's x 6 High cable curl (sm bar) 80 x 12 90 x 10 110 x 7 100 x 8 EZ bar curls 40 x 12 50 x 10 60 x 7 60 x 6 DB wrist curls 20's x 15 x 2 |
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