Thursday--Home
Bi's d.b. curls 11+9+5 x 40 r.p. forearmreverse b.b. curl 1 x 20 x 65 calves done on my vert leg press 1 leg at a time 1 x 12 x 180 quads 1 x 5 x 370 1 x 10+10 x 245 (exp below) hams sldl 1 x 6 x 135 1 x 6 x 185 1 x 6 x 195 1 x 6 x 215 all done w/ no rest just the time it takes to load Well I freaken blew legs again. For the 1st part of set wieght was fine. for the 2nd part of the set should have gone a little less. Reason being got to about rep 6 and was huffen made it to 10 racked it, got pissed that I didnt make it to 20, got immediatly under it again and did 10 more. It took me about 5-7 min to catch my breath after these....I like em |
hams are done before quads
and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is: Quote:
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^^ok thats news for me.....thanks for clearing that up sir
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Well happy to see you men sorted this issue out without having to resort to violence:biglaugh:
Anyway today was an off day 25 min cardio--recumbant bike |
Sat--Gym
Chest Hammer str mach 11+5+3 x 230 r.p. Shoulders Hammer str mach shoul 11+7+5 x 200 r.p. Triceps dip mach 11+8+7 r.p. Back Width Front lat pull down 11+5+4x180 r.p. Dead Lifts 385 x 3 405 x 5 Well good work out. On first set of d.l. felt sorta like an electric shock and it took my breath, so couldnt make the 8 that I was going for, I know it was from the sldl the other day. Walked it off and did my second set. feel a little sore nothing major:weights: |
Solid day in the gym!
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Thanx in advance Sunday off-day 25 min on recumbent bike little sore from yesterday:biglaugh: |
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For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders. Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional. The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching. |
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O.k. got it. Thanx |
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