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Gym Day

Quads

Hack Squat
4 x 6-10 x 180-430

Leg Press
4 x 10-13 x 16plates

Leg Extensions
4 x 10-12 x 210-240

Hams

Seated Leg Curls
6 x 8-12 x 165-190

Calfs

Seated calf extensions
6 x 12-15 x 230

All day I kept telling myself I would just go home and squat. I just can't wrap my head around it. It also dosent help that 1) I hate them 2) both times I hurt my knee's have been squating 3) My legs have been growing without them.

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do you make sure you break at the hips first?

Not sure if I know what you mean??

lemme find you a vid quick.

hopper does an awesome job at this. see how his hips break way before his knees. very important for knee health.

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I've never watched myself squat, might have to try it at the gym


Home Day

Chest

Bench Press
225 x 12
245 x 13
265 x 12
275 x 11
285 x 7,7

Decline Bench Press
225 x 12,13,11,12,12


Thats all, decided to skip tri's today.

Gym Day

Back

T-Bar Rows
4 x 8-9 x 160

Hammer Pulldown
1 x 12 x 270
3 x 9-10 x 360

Low Pully Rows
4 x 8-10 x 250-270

Wide Grip Pulldown
4 x 9-12 x 180-220

Bi's

Machine Curls
5 sets down the stack

Seated D,B, Curls (slow)
4 x 8-10 x 45's

Rope Curls
4 sets down the Stack

Added Tri's (Skipped Yesterday)

Rope Pulldowns
6 sets down the stack

CGBP
4 x 8-10 x 155

Abs Stuff

Gym Day

Shoulders

Smith Seated Press
4 x 6-8 x 230

Hammer Press
3 x 8+ 270

Upright Rows (pully)
4 x 10-12 x 120-150

D.B. side laterals
4 x 12 x 40's

Traps

Smith shrugs
3 x 8 x 450
3 x 6-7 x 520

D.B. Shrugs
5 x 10-16 x 105's-120's (down the rack)

Normally don't really do this much for shoulders, but just wanted to do a little mini blast

Home Day (quick workout)

Legs

Box Squat (set at parralel or just a tad above)

135 x 15
185 x 15
225 x 12
275 x 12
325 x 8
345 x 8
365 x 4

how did the squats feel?