Fackin leg day XD
10 min elliptical warmup
Glute machine/legcurl/legext triset
70x10/90x20/90x20
90x10/110x20/110x20
110x10/130x20/130x20
Glute Ham Raises
BWx3x12
Split Squats
20’sx5
30’sx5
40’sx5
50’sx5, so im not sure if its because im holding them at my sides, but 100x3 with one dumbell was very hard last time and ive been doing split squats fresh, this time i did them last and i did more reps so ill take that either way.
TRACK WORK
Boundingx5 laps
Backwards Sprintsx5 laps
All out sprintx3 laps
1.3 miles covered in sprints :), this shit is really amping up my cardio and just physical movement game i feel. Liking it alot.
Bodyweights been 220-224 so thats all good still, strength still climbing, pain still good, very happy. Did some abs later in my room.
20 min of the arc, 7 laps of 70/30 controlled sprint/sprint. Killed me, still sore as fuck, definitely just gonna ride the bike or something then start over with chest and back, hoping im good by then haha
Medium Vbar Row(previous weeks have been a close vbar)
70x20
100x20
120x20
140x20
85x20
Forgot the name of these, but where u grab a rope and go from leaninginto it pulling at you to coming up into a row and squeeze the fuck outta ya back, but we did these ss with straightarm pushdowns
30x15, 20x15
50x15, 20x15
65x15, 20x15|2 sets
One arm machine row ss with vertical traction machine
100x15/100x20|3 rounds
Off Day:
10 min on bike, 5 min lvl 15, 5 min lvl 16, 23 mph.
2 rounds of 5 laps of indian sprints, basically do a lap at 85% of max speed, other person goes, and then repeat 5x in a row, kinda a controlled middle distance exercise, i almost puked at the end of the second round haha
5 min rowing machine, 2:00 500m time.
4x10 on hypers with 25lbs. Solid day, just wanted to get moving, neck is almost 100% already so thats a good sign as well.
[quote]Hallowed wrote:
TITAYS? You have summoned the Hallowed.
Back spasms are no fucking joke. My sister got wrecked HELLA bad in. Car and has delt with that shit on and off for years. Gnarly.
So, no more football? Let’s just go ahead and agree to that right now.
No twinges from the weighted hypers? Man I get twingy from those and my bakc is relatively injury free.[/quote]
ha i actually didnt want to play in the first place, my best friend said hed play if i did, and he ended up not even playin… but yeah i quit after one year.
And the hypers for some reason never bother me but i also 95% of the time dont use weight, it is rather swole today though =)
And lastly…there is nothing better than a nice tity day.
Todays off but not really off day:
10 min bike, usuaul shit.
Glute Hams
4xBwx10
Leg press machine(slow negative, no lockout, slight pause at bottom)
100x30,40,50 this was actually awesome
Leg Curl leg Ext SS
50x50/30x50
50x50/40x50
Seated Calf raise on smith machine, feet on two 25’s going all the way down, squeeze at top, rest in bottom position for a second or two.
110x12
200x10
250x10
290x6
340x6/290x6/200x10/110x25
called it a day at that, nice and short, awesome pump.
tits and da wings
15 min running on track for warmup
Cable incline fly ss with close vbar row
10x15/70x20
15x15/70x20
15x15/85x20|x2 i got alot out of these flys and rows, was going slow, squeezin hard, retracting shoulder blades on all the reps blah blah blah
20 min arc for cardio/warmup
Nuetral overhead press ss with rear raise
10’sx20/20
20’sx20/10’sx20|x3, did these real slow instead of using more weight this week, made them challenging.
Partial side laterals
10’sx15
20’sx15
30’sx15
35’sx15/20’sx15/10’sx20
