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S.F.W's Joker Style
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12-01-2008, 04:51 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Monday--Gym
Quads
Leg press
4 x 12-14 x 20 plates
2 x 11-12 x20 plates+70lbs
Hack squat (light)
4 x 8 x 275
Leg Extensions
5 x 12-13 x 240
Hams
Seated ham curls
5 x 10-12 x 175
calfs
Standing calf raises
4 x 15 x 495
Seated calf raises
4 x 15 x 185
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S.F.W's Joker Style
Not Based on D.C.
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12-01-2008, 05:01 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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I just looked through your journal. It looks like you've been neglecting your hamstrings big time. You have lots of leg work, but no more than a quarter of that is hamstring work. All of the leg exercises are iso movements for quads or they're quad dominant exercises, with the exception of the occasional leg curls that are thrown in. Your thoughts?
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12-01-2008, 05:30 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by Ross86
I just looked through your journal. It looks like you've been neglecting your hamstrings big time. You have lots of leg work, but no more than a quarter of that is hamstring work. All of the leg exercises are iso movements for quads or they're quad dominant exercises, with the exception of the occasional leg curls that are thrown in. Your thoughts?
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I want my legs to look good front a front view only????? Your right, I should probably add in more ham work
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12-01-2008, 05:48 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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LOL. That's funny. I just noticed the lack of ham work & was wondering if there was a reason. I am always neglecting something in my training at any point in time.
Quote:
2 x 11-12 x20 plates+70lbs
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Did you place a small child on top of the sled?
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12-02-2008, 04:07 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by Ross86
LOL. That's funny. I just noticed the lack of ham work & was wondering if there was a reason. I am always neglecting something in my training at any point in time.
Did you place a small child on top of the sled?
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I porbably should add straight leg dead lifts, but the reality is I don't like working legs,(but do them so I won't end up looking funny)and hate doing hams even worse.
I just added 2 35's on the press, its wierd for some reason I have to use alot more wieght and that gym, even though it is the same exact press as my other gym.
Gym Day
Back
Barbell rows
3 x 6 x 265
1 x 7 x 265
T-bar rows (light)
6 x 10-11 x 135
Low pully Rows (light)
5 x 14-15 x 195
Wide grip pulldown
3 x 12 x 180
Bi's
Machine curls
5 x 10-12 x 125-140
D.B. Preacher curls (slow)
4 x 10-12 x 32.5's
Rope curls
3 x 12-15 x 140-180
Work didnt need me today(still get paid for 10 hrs though, gotta love the union lol) so took a nice long, not rushed, work out.
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12-02-2008, 04:21 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Quote:
I porbably should add straight leg dead lifts, but the reality is I don't like working legs,(but do them so I won't end up looking funny)and hate doing hams even worse.
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I was the same way until I started doing them more often. I don't do very many "leg" exercises though. It's squats, RDLs, deadlifts, etc...always a compound movement. If the majority of your leg work comes from movements that place a large stress on the hamstrings, then you'll typically work your quads enough also. It doesn't have to be a sacrifice either. You could change your workout so that you alternate between leg press and deadlifts. That will help with your back & overall mass...and a side effect is a very strong posterior chain.
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12-04-2008, 05:38 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by Ross86
I was the same way until I started doing them more often. I don't do very many "leg" exercises though. It's squats, RDLs, deadlifts, etc...always a compound movement. If the majority of your leg work comes from movements that place a large stress on the hamstrings, then you'll typically work your quads enough also. It doesn't have to be a sacrifice either. You could change your workout so that you alternate between leg press and deadlifts. That will help with your back & overall mass...and a side effect is a very strong posterior chain.
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I'll probably work something in, in the next month or so.
Thur--gym
Chest
Bench Press
1 x 225,245,265
2 x 275,285
1 x 225
(I can't even try to recall my reps)
Hammer decline
4 x 13-15 x 275
wide grip fly machine
4 x 14-15 x stack (forgot how much)
Tri's
CGBP
4 x 9-13 x 175
rope pulldowns
4 x 14-16 x 200
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12-05-2008, 04:15 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym
Shoulders
Seated smith press
6 x 5 x 230
barbell rows
5 x 8-12 x 110
Traps
smith shrugs
5 x 8-11 x 450
hammer shrug
4 x 10-12 x 12plates
Also do abs every workout, just don't list it.
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12-06-2008, 06:14 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym day
Quads
Hack squat
(warm-up)
1 x12 x 180
1 x 8 x 270
(working set)
4 x 6 x360
leg press
(warm up)
1 x 15 x 360
1 x 15 x 450
1 x 15 x 540
1 x 15 x 630
(working sets)
6 x 12-17 x 720
Leg Extension
(warm up)
1 x 15 x 180
1 x 15 x 220
(working set)
5 x 15-16 x 240
Hams
Seated leg curls
6 x 12-13 x 175
Calfs
seated calf extentions (plate loaded)
(warm up)
2 x 15-19 x 135
(working set)
5 x 15-16 x 245
Just wanted to put down everything I do at the gym, seeing it in writing it seems like alot, but I'm still recuping great...must be that cytogainer I bought lol
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12-06-2008, 06:32 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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are you sure it's not dat der celltech?
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