That’s funny xb-C, your close grip is barely narrower than what has usually been my normal grip bench (pinkies or ring finger on the rings).
Doing legs first thing during the week is fucking BRILLIANT.
Monday - LEGS!
brief leg extension warmup.
Squat (diff. rep range than I’m used to for work sets)
bar x 10
135lbs x 10
185lbs x 6
225lbs x 12
275lbs x 10
315lbs x 7
Hack Squat (new movement, i liked it)
1 plate/side x 15
1 plate/side x 15
2 plates/side x 12
2+25/side x 10
3 plates/side x 8
Romanian deadlifts
225lbs x 6 warmup
295lbs x 12
345lbs x 8 (legs were shaky as fuck)
Leg Curls
110 x 8 warmup
140 x 10
150 x 6
145 x 8
Leg extensions
150 x 15 superslow/controlled
140 x 25 oww
210 x 10 / 170 x 5 / 110 x 7 dropset
DC-style leg press calf raises
2 sets, first about 12 reps, second about 8, on 350
Notes: fucking hot ass girl needed help adjusting the leg extension machine while I was on leg curl. i offered a hand, we made a ton of eye contact for the rest of the session. she came and waited for a machine i was on at the end of the workout, I said “it’s all yours ladies, have a great workout”. Next time i see her, it will be more than just pleasantries. It’s good to be gettin back in the fucking swing of things. Nice thing about doing legs first is that I have every upper body workout to look forward to! Yes! And I’m a little bit bigger AND leaner (I think) than I was before I got sick, which is awesome.
By the way, I know this is dumb, but judging by the most recent pictures in my profile, what would some of you guys speculate as to how much fat I have to lose to get down to the sub 10% range (a true 10%, or closer to 8%). I guess I want a reality check if my plan to hit 225/230 by December then diet for about 12 weeks and lose maybe 25-30 lbs is somewhat realistic.
Thanks guys, tear it up! Also, “Pain Redefined” by Disturbed is a ruthless song to workout to.
