:biglaugh:

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.

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.

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?