Gym Day
Quads Hack Squat 180 x12,12 230 x10 270 x11 320x 8,7 Leg Press (high reps) 500 x18,15,18,18 Leg Extensions 150 x18 165 x16 180 x16 195 x15 210 x16,12 Hams Seated Leg Curl 145x 15,13 160 x11,9 165 x8,8,7 Calfs Calf Extension (plate Loaded) 205 x15,14,13,11 Calf Extension Machine 260 x15 280 x14 300 x15 Ab Stuff 25 min treadmill (home all day so I'll do another session later) |
Yesteday
Cardio Recumbant bike 55min, split over 3 mini sessions (20m20m15m) Gym Day Shoulders smith Press 140 x15 160 x13 180 x9 200x 7,5 Seated D.B. Press 60 x15,13 D.B. Side Laterals 35's x12,12,12,10 Rear Delt Machine 145 x12,10,11,9 Traps D.B. Shrugs 110 x15,15 115 x13,10 |
Gym Day
Chest Bench Press 245x 11,12 265 x7,7 275 x6,5 Hammer Decline 275 x17 295 x16,13,15 Incline Smith 180 x10,8,7,7,7 Tri's C.g.B.P 155 x12,13,11,9 V-Bar Pulldowns 180 x18 190 x17,15 One arm reverse grip Pulldown 50 x17 60 x15 70 x13 20 Min Treadmill |
Gym Day
Back Barbell Rows 225 x10,11,11,9 Hammer High Pull 325 x9,10,10,9 Low Cable Rows 210 x15,14,14,13 Wide Grip Pulldowns 180 x10,10,10,10 Bi's Machine Curls 115 x13 120 x13 130 x11 135 x9 E-Z Bar curls 80 x14.12.12.11 D.B Preacher Curls (drop sets) 32.5 x11,10,9 Ab Stuff 22 min treadmill more ab stuff |
Gym Day
Quads Hack Squat 180 x11 230 x10 270 x10 320 x7 Leg Press 540 x15,17,20,20 Leg Extensions 120 x15 140 x17 160 x18 180 x17,18 Hams Seated Leg Curls 110 x18 135 x12,10,12,11,14 Calfs Standing Calf Mach 495 x12,13,13,14 Ab Stuff Bike 22 min What a shitty F'n half assed training day. Did'nt want to get out of bed, did'nt want to go to the gym, got to the gym and still did'nt want to be there. On a more upbeat note, I have no clue what I did differant yesterday, but I got up this morning and legs were super vascular, never seen them like that. |
just a quickie update, I think my abs are trying to poke through.....not easy, they've been in hiding for over 20 yrs lol
http://i165.photobucket.com/albums/u...amnoabs001.jpg |
O.K. time to start up the log again. I took a week off from may 1 -7. then just started training, still doing a 4day split, but just taking it a bit easy.....fun times over.
Chest Bench Press Incline Smith Tri's CGBP one arm revese grip pulldowns. Have to start doing a paper log at the gym again. |
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