Friday Morning Hamstring Circuit
5 minutes of warm up
Seated Leg Curl (2 sets single leg, 2 sets double leg) 50,60.130,130
DB RDL 55-85
High Leg Press (2 sets single leg, 2 sets double)2pps,4pps,9pps,9pps
Cable Glute Kicks 60-90
Rope Pressdowns
120x12
150x10
stackx10
Skulls
45x8
45x8
45+25x6
Friday Evening Triceps/Quads (FST-7 Barbell and machine)
5 Minutes Warm Up
Single Leg Extension
90x8
110x8
Double Leg Extensions
stackx5
stackx6
Front Squat
225x9
275x6
295x6
335x6
Hack Squat
3ppsx5
3pps+25x6
4ppsx6
4ppsx5
FST-7 Leg Press (6 reps) 8pps-11pps
Triceps
Overhead Rope Extension
160x12
180x10
stackx10
Close Grip Pin Press
275x6
315x6
345x6
315x6
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
I would get drinks with you two. Ink would no doubt seduce us both…
[/quote]
God damn right I would. DF would be my wingman, and afterwards, we’d all be like this ^^
Powerlifters always be rapin
[quote]mom-in-MD wrote:
[quote]Ct. Rockula wrote:
[quote]mom-in-MD wrote:
[quote]Ct. Rockula wrote:
[quote]mom-in-MD wrote:
Are you drunk or am I high?[/quote]
I’m high, you’re drunk.[/quote]
ya, that makes sense. [/quote]
awwwwwwwwww
your first time being drunk[/quote]
watch it boi. I’m probably old enough that you were still in kindergarten when I was boozing it up. I’m more of a pot head believe it or not.
[/quote]
I was in kindergarten in 94 I think.
I could see you smoking more than drinking too. I always pictured you as a pill dropper more than anything else.
Damn, nice front squats and incline presses Rock.
nope, zero pills…ew.
if you were 5 in 94?? LOL! your going to be 23 next year? or 2300? 
Good Training, btw.
[quote]Blaze_108 wrote:
Damn, nice front squats and incline presses Rock.[/quote]
Go fuck yourself=)
[quote]mom-in-MD wrote:
nope, zero pills…ew.
if you were 5 in 94?? LOL! your going to be 23 next year? or 2300?
Good Training, btw.[/quote]
Nope. I know you drop xanax like advil. You have giant bowls of pills like Chex Mix on your living room tables.
And, I meant 1394…
thanks
Hello Count…I know you have missed me 
[quote]BlackWidowGirl wrote:
Hello Count…I know you have missed me ;)[/quote]
I did.
Monday Morning
Lat Pulldown Stack
Decline Cable Pullover 100-140
One Arm Cable Row 100-160
Kayak Row 100-130
4 rounds
Single Arm Rope Pressdown
100x12
120x10
120x8
Single Arm Rope overhead
80x12
90x10
8x8
Monday Evening-Back/Triceps
Deadlifts
295x4
325x4
385x4
425x6
455x4
Rack Pulls
365x8
385x8
405x8
435x6
TBar Row
125x8
175x8
225x8
275x6
Underhand BB Row FST-7 (225x6)
JN Press
35x6
45x6
45+25x6
45+25x6
Close Grip EZ Bar Press
45x6
45+25x6
45+35x6
45+35x6
Tuesday Morning Delts/Biceps
Face Pull 120-150
Cable Lateral 30-60
Cable Rear Delt Fly 30-45
Cable Front Delt Raise with Rope 100-140
High Cable Curls
50x12
70x12
70x10
High EZ Curls
120x12
140x12
160x10
Tuesday Evening Delts and Biceps
Rear Delt Fly
50x8
50x8
60x8
BB Shoulder Press
185x6
205x6
225x6
235x6
BB Shrug
315x6
365x6
405x6
455x6
DB Lateral
40x5
45x6
50x6
55x6
DB Front Raise 4x6
45x6
55x6
60x6
60x6
Incline DB Curl
45x6
55x6
65x6
BB Curl
95x6
105x6
135x6
135x6
Thursday Morning
Decline Cable Press 100-170
Decline Cable Fly 50-70
Flat Cable Fly 70-90
4 rounds
Cable Rope Curl 4x12
110x12
120x12
130x10
Comcentration Curl
40x12
45x12
50x10
Thursday Evening Upper Chest/Biceps
Pec Dec
stackxsome
stackxsome
stack some
Incline DB Fly
60x6
70x6
80x6
90x6
Ibcline BB Press
225x6
245x6
275x6
315x4+2
FST-7 Incline HS (6ppsx6)
DB Hammer Curl
50x6
60x6
70x6
Preacher Curl
35psx6
45psx6
45psx5
45ps+10x6
Friday Morning Hamstrings/Triceps
5 minutes of warm up
Seated Leg Curl (2 sets single leg, 2 sets double leg) 70-90.150-170
DB RDL 70-90
High Leg Press (2 sets single leg, 2 sets double)10-12 reps 2pps,3pps…7ppa-8pps
4 rounds
Rope Pressdowns
stackx12
stackx12
stackx12
Skulls
35ppsx12
45ppsx12
45ppsx12
Friday Evening Triceps/Quads
5 Minutes Warm Up
Single Leg Extension 2 sets 8 reps
70
90
Double Leg Extensions
stackx6
stackx6
Front Squat
235x6
275x6
315x6
335x6
Hack Squat
2ppsx6
3ppsx6
3pps+25x6
4ppsx6
FST-7 Leg Press (8-12ppsx6)
Triceps
Overhead Rope Extension
stackx6
stackx6
stackx6
Close Grip Pin Press
275x6
315x6
335x6
375x6
Saw a dude squatting with kilo bumpers…
He thought they were pounds lol
Yea he put 4 25s on each side…unracked with a wtf kinda grunt…fell straight back.
He was like I can handle 245lbs easy wtf man after some folks helped him…I didn’t help. I only smiled
His little legs all kicked about
[quote]Ct. Rockula wrote:
Saw a dude squatting with kilo bumpers…
He thought they were pounds lol
Yea he put 4 25s on each side…unracked with a wtf kinda grunt…fell straight back.
He was like I can handle 245lbs easy wtf man after some folks helped him…I didn’t help. I only smiled
His little legs all kicked about
[/quote]
Haha that’s the Rock we all know and love. Are you ever gonna finish that story about the girl?
I stopped a freshman from unracking with two 55lb (25kg) plates on one side of the bar and two regular plates on the other, because he was actually squatting, which is a rarity in itself in my gym.
