For quads I squeeze my quads and do the one-leg standing quad stretch each side.
For calves I drop my heels on the machine to stretch it and stand on tip toes to flex them.
[quote]Nikki9591 wrote:
For quads I squeeze my quads and do the one-leg standing quad stretch each side.
For calves I drop my heels on the machine to stretch it and stand on tip toes to flex them.[/quote]
Same here for the quad stretch. =)
My “pump” is a “abdominal/most muscular” pose…
a note to make
sip water before your pump for max nutrient delivery to the muscles…
“Ain’t no way I’m let you stop me from causing mayhem…”
Chest, shoulders and tris today
I had to walk to the gym today; who knew an 8-minute car ride equates to a 60 minute powerwalk. Hmm. So didnâ??t have a lot of energy for the weights, but gave it my best regardless
I’m not one for excuses.
Incline Bench Press
45 x 12
65 x 12
85 x 8
Bench Press
85 x 10
95 x 6 x 2
Decline Bench
95 x 8
Emergency (read embarrassing moment) happened that kept me from continuing the bench. Moving on…
Dips
BW x 12 x 2
Serratus Front raise (the one in the new TN articleâ?¦ me likey)
5 x 12
10 x 12 x2
FST-7
Cable Crossovers
OH DB Press
25s x 8 x 2
25s x 9, 7
Side Raises
10 x 12 x 2
Drop sets
10 lbs → 5 lbs, 12 reps of each for 2 sets
Then did 12 slow reps with 5 lbs
Tricep pushdowns
30 x 12
40 x 10 x 2
FST-7
OH Rope Extension
“I’mma be what I set out to be, without a doubt undoubtedly”
The mirror pic sucks, and can’t really do my quads justice :P, but there it is
Then the tape measure pic
[photo]30407[/photo]
Can’t find the exact date at the moment, but a couple months before I started this log, my quads were 19 inches. So there’s some method to my madness
EDIT: I’m not saying however that I gained 2+ inches of muscle on my quads. I did just train them yesterday, and there’s always the question of whether I measured in precisely the same spot.
[quote]Nikki9591 wrote:
You know how you go to a museum, and the experience can influence how much you actually like the art?.. that was how the rack pulls were for me.
Because I’m vertically challened, I had to fit a step into the power rack… I was trying to budge that in for about 5 minutes. I stood on top of the step ready to do the pulls and the rack still came up mid-thigh. So I had to walk to the OTHER side of the gym (this is Gold’s Gym, so walking to the other side of the gym is like walking to the opposite end of a mall) so I can haul back 4 risers. 5 minutes of pulling and tugging the step out of the rack, putting in the risers then placing the step back in the rack… yeah, I’d rather do the DLs.[/quote]
Ohh shit, that makes sense, I forgot the ROM on your deadlift is the equivilant to my rack pulls :)…do some deficit deadlifts…I love those too.
[quote]Nikki9591 wrote:
Almost forgot about the pics
The mirror pic sucks, and can’t really do my quads justice :P, but there it is
Then the tape measure pic
[photo]30407[/photo]
Can’t find the exact date at the moment, but a couple months before I started this log, my quads were 19 inches. So there’s some method to my madness
EDIT: I’m not saying however that I gained 2+ inches of muscle on my quads. I did just train them yesterday, and there’s always the question of whether I measured in precisely the same spot.
[/quote]
looking good, looking hot, clean that mirror off!!! haha, quads definitely looking tasty and that’s some sweet ass progress.
[quote]Nikki9591 wrote:
Almost forgot about the pics
The mirror pic sucks, and can’t really do my quads justice :P, but there it is
Then the tape measure pic
[photo]30407[/photo]
Can’t find the exact date at the moment, but a couple months before I started this log, my quads were 19 inches. So there’s some method to my madness
EDIT: I’m not saying however that I gained 2+ inches of muscle on my quads. I did just train them yesterday, and there’s always the question of whether I measured in precisely the same spot.
[/quote]
[quote]Nikki9591 wrote:
Almost forgot about the pics
The mirror pic sucks, and can’t really do my quads justice :P, but there it is
Then the tape measure pic
[photo]30407[/photo]
Can’t find the exact date at the moment, but a couple months before I started this log, my quads were 19 inches. So there’s some method to my madness
EDIT: I’m not saying however that I gained 2+ inches of muscle on my quads. I did just train them yesterday, and there’s always the question of whether I measured in precisely the same spot.
[/quote]
I’ve been doing the stiff-legged DLs since they hammer my hammies hard, but I do love deficit deads. Maybe next leg day I’ll do them again.
Eh, I feel so comfortable with you guys that I don’t feel the need to clean my mirror
Serious, I don’t even use that mirror though, I prefer my full-length one. That’s the one I clean somewhat regularly.
Ok, moving off the topic of mirrors…
Did Back today
Was going to do biceps as well, but workout got cut short so tomorrow (I don’t usually do this) will be arm day. Eh.
Neutral Grip Pull-ups superset with Machine Shrugs
8 / 140 x 12
7 / 140 x 12
8 / 140 x 12
Barbell Row, done on cable system. I don’t know how to explain it
Hmm, there’s this long bar that attaches to a cable at each end, and it was like doing a BB row, but with a constant contraction which I loved
55 x 12
65 x 10 x 3
Lat Pulldown
70 x 12
85 x 12
100 x 10 x 2
T-Bar Row
45 x 12 x 3
Cable Row Triangle Bar
85 x 12 x 3
DB Rows
45 x 12
50 x 12 x 2
Rear delt flys on Incline Bench
Drop set from 10-> 5 lbs
(8 reps 10 lbs, 10-12 reps for 5 lbs)
3 sets
Facepulls
25 x 12
30 x 12 x 2
Today was a light weight day, did everything super slow and focused on the contractions.
