[quote]Blackaggar wrote:
Friday Legs
5 minute warmup on treadmill
Single leg curl - 20,15,12,10,8
Lying leg curl - 20,15,12,10
Romanian deadlift - 20,15,12
Dumbbell stiff leg deadlift - 20,15,12
Front squats - 20,15,12,10
Back squats - 15,12,10
Hack squats - 20,15,12
Leg extensions - 20,15,12,10[/quote]
Legs? You mean logs, bro? lol
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
Friday Legs
5 minute warmup on treadmill
Single leg curl - 20,15,12,10,8
Lying leg curl - 20,15,12,10
Romanian deadlift - 20,15,12
Dumbbell stiff leg deadlift - 20,15,12
Front squats - 20,15,12,10
Back squats - 15,12,10
Hack squats - 20,15,12
Leg extensions - 20,15,12,10[/quote]
Legs? You mean logs, bro? lol[/quote]
Ha I am a fan of high volume lol
Saturday shoulders and calves
5 minute treadmill warmup
Seated calf raise 20,15,12,10,8
Standing smith machine calf raise 20,15,12,10
Heels in standing machine calf raise 20,15,12
Heels out standing machine calf raise 20,15,12
Dumbbell calf raise 20,15,12
Seated db press 20,15,12,10
Standing military press 20,15,10,8
Hammer strength press 20,15,12
Lateral raises 20,15,12
Machine press 20,15,12
Incline treadmill x20 minutes
Sunday Back, Abs, Cardio
Lat pull downs - 20,15,12,10,8
Rack pulls - 20,15,12,10
Close grip neutral pull downs - 20,15,12
Rear shoulder fly - 20,15,12.10
Barbell rows - 20,15,12
Giant set
Lying leg raises x30
Legs up crunches x30
Bent knee hip raises x30
Cable crunches x30
Jack knives x30
3 rounds
Dumbbell side bends - 15,15
Deadmill sprints (treadmill turned off) - 8 rounds of 10 seconds all out with 50 seconds rest
The reps and sets remind me a bit of Baubers training style…
[quote]barbedwired wrote:
The reps and sets remind me a bit of Baubers training style…[/quote]
Bauer is a big, strong and basically inhuman dude lol
Monday Chest, Abs, Cardio
Dumbbell bench press - 20,15,12,10,8
Cable fly - 20,15,12.10
Incline bench press - 20,15,12
Hammer strength incline - 20,15,12,8
Barbell bench press - 20,15,12
Leg raises - 3x30
Jack knives - 3x30
Side bends - 3x30
Cable crunches - 3x30
Incline treadmill x18 minutes
Tuesday Abs and Biceps
Toe touches - 20,15,12,10,8
Hanging leg raises - 20,15,12,10
Swiss ball crunches - 20,15,12
Side bends - 20,15,12
Jack knives - 20,15,12
Dumbbell curls - 20,15,12,10,8
Close grip ez bar curls - 20,15,12,10
Straight bar cable curls - 20,15,12
Hammer curls - 12,10,8
Dumbbell preacher curls - 20,15,10
Wednesday Traps and Triceps
Dumbbell shrugs - 20,15,12,10,8
Barbell shrugs - 20,15,12,10 - last set was 405x10
Cable upright rows - 20,15,12
Cable shrugs - 20,15,12
Behind the back shrugs - 20,15,12
Close grip bench - 20,15,12,10,8 last set was 315x8
Ez bar press down - 20,15,12,10
Dip machine - 20,15,12 then bodyweight dipsx25
Ez bar French press - 20,15,12 last set was 145x12
Rope press downs - 20,15,12 - there was a hot girl by this machine so I talked to her and got her number ha
Taking a much needed day off, I only usually take 1-2 days off a week preferably 1 unless life gets in the way. I Rescued a dog last night so I’m spending the day with my new buddy!
[quote]Blackaggar wrote:
Taking a much needed day off, I only usually take 1-2 days off a week preferably 1 unless life gets in the way. I Rescued a dog last night so I’m spending the day with my new buddy![/quote]
Finally lol.
Lol I know riiiiiiight spar4tee
With my allergy meds I’m on and other shit I had a shit workout today lol was completely out of it and felt like I was going to pass out but finished anyway.
5 minute warmup on treadmill
Front squats - 20,15,12,10
Back squats - 1x20
Hack squats - 20,15,12,10,8
Leg extensions - 20,15,12,10,8
Lying leg curls - 20,15,12,10,8
Single leg curls - 20,15,12,10
Romanian dead lifts - 20,15,12
Stiff leg deadlifts - 20,15,12
5 minute cool down on treadmill
I’ll be adding leg extensions and stiff legs to my squat day.
[quote]spar4tee wrote:
I’ll be adding leg extensions and stiff legs to my squat day.[/quote]
Why, do you want to get hawt as fawk or sumting?
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
I’ll be adding leg extensions and stiff legs to my squat day.[/quote]
Why, do you want to get hawt as fawk or sumting?[/quote]
I was going to do them yesterday, but my back was aggravated and the leg extension machine was broken lol.
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
I’ll be adding leg extensions and stiff legs to my squat day.[/quote]
Why, do you want to get hawt as fawk or sumting?[/quote]
I was going to do them yesterday, but my back was aggravated and the leg extension machine was broken lol.[/quote]
Why was your back aggravated? From deads?
Saturday Calves Shoulders
5 minute warmup on treadmill
Seated calf raise - 20,15,12,10,8
Standing smith machine calf raise - 20,15,12,10,
Dumbbell calf raise - 20,15,12,
Machine shoulder press - 20,15,12.10,8
Hammer strength press - 20,15,12,10,8
Lateral raise - 20,15,12,10
Standing rear delt fly - 20,15,12,10
Cable lateral raise - 20,15,12,10
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
I’ll be adding leg extensions and stiff legs to my squat day.[/quote]
Why, do you want to get hawt as fawk or sumting?[/quote]
I was going to do them yesterday, but my back was aggravated and the leg extension machine was broken lol.[/quote]
Why was your back aggravated? From deads?
[/quote]
The deads from the earlier in the week along with the squats.
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
I’ll be adding leg extensions and stiff legs to my squat day.[/quote]
Why, do you want to get hawt as fawk or sumting?[/quote]
I was going to do them yesterday, but my back was aggravated and the leg extension machine was broken lol.[/quote]
Why was your back aggravated? From deads?
[/quote]
The deads from the earlier in the week along with the squats.[/quote]
Ahhhh shitttt lol nothing really fucks my lower back except rows
Sunday Back and Abs
5 minute warmup on treadmill
Lat pull downs - 2 warm up sets then
220x15 drop 160x10 drop 100x15
Deadlifts - haven’t done these in awhile so stayed light and stopped at 505x1
Barbell rows - 2 warm ups then
275x8
Pull ups wide grip - 30,20 - 50 reps total
Giant sets
Cable crunches 100x10, 60x20, 40x20
Hanging leg raisesx20, knee upsx15, knee tucksx12
Side bends - 50x15, 65x12, 75x10
5 minute cool down on treadmill
Have been keeping track of food lately for the last 11 days now, been around 2700 calories every day while getting at least my bodyweight in protein every day with carbs being around the same amount. I had my first refeed yesterday though and had around 800+ grams of carbs and in the neighbourhood of 5000 calories and I don’t even feel bloated or full of glycogen lol fuck my bod