My legs hurt just thinking about that w/o, ON!
I’ve heard of bodybuilders doing leg extensions first to pre-exhaust quads, then squats or presses to finish. Any particular rationale for the reverse?
[quote]cavalier wrote:
I’ve heard of bodybuilders doing leg extensions first to pre-exhaust quads, then squats or presses to finish. Any particular rationale for the reverse?[/quote]
No, it’s just the way the plan was presented. I found it on this site a few years ago.
Old Navy
Monday, December 19, 2011
Body Weight: 157.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 3
Session 3.1: (Monday)
Leg Presses, 3:20
1 x 160 pounds x 135 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 25 reps of body weight standing calve raises
We also did several exercises for Chest and Triceps to round out the session
Crunches
200 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
On Friday, December 16, we did a solid back and biceps morning workout, but I didn’t have time to post the session because in the afternoon I greeted new members at our brand new Hoover Family Branch of the YMCA, a very large facility.
Old Navy
Wednesday, December 21, 2011
Body Weight: 157.5 Pounds
Legs and Calves
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 3
Session 3.2: (Wednesday)
Leg Presses, 3:40
1 x 160 pounds x 140 reps
Leg Extensions
2 x 85 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We also rounded out the session with 3 sets of 15 reps of Adductor and Abductor exercises
Crunches
200 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Saturday, December 24, 2011 - Merry Christmas, Everyone!
Body Weight: 158.0 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 158 pounds
Machine Lat Pull Down
3 x 8 x 135 pounds
Machine Low Row
3 x 8 x 165 pounds
Military Press
3 x 8 x 70 pound fixed barbell
Bench Lat Pulls
3 x 8 x 65 pound dumb bell
Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells
Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Tuesday, December 27, 2011
Body Weight: 158.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 4
Session 4.1: (Tuesday)
Leg Presses, 4:00
1 x 160 pounds x 150 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, December 28, 2011
Body Weight: 158.0 Pounds. I’m exactly 13 pounds over my ideal contest weight. I have maxed my off-season weight gain. I will hold at this weight through the end of the year in a few days, lift heavy and try to add a few pounds of new muscle next year. I will begin a gradual contest prep diet after the first of the year to get ready for a mid-year pro show.
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.
Chest and Triceps.
Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 pounds
Flat Bar Triceps Press Down
3 x 8 x 65 pounds
Rope Triceps Pull Down
3 x 8 x 50 pounds
Crunches
200 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy, what does your food plan look like as well as your water intake?
[quote]Kairiki wrote:
Old Navy, what does your food plan look like as well as your water intake?[/quote]
I am off-season from my contest prep diet so I am eating what I like, with a little cheating just to enjoy the time. I have gained about 13 pounds from my ideal contest weight. I will begin a slow contest prep diet on Monday (January 2nd) with the usual mix of protein, carbs and minimum fat. I drink about 1/2 gallon of water daily now and up that when I’m in a serious contest mode. My next show is in June, 2012. I will come in at 145 pounds and 4.5% body fat, which is my usual condition. I am 5’ 6.5" tall. My Avatar shows my most recent contest condition, last April. I’ll be 69 the next time I walk on stage.
Old Navy
Thursday, December 29, 2011
Body Weight: 157.6 Pounds
Heavy Sixes
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Lat Pull Downs
3 x 6 x 150 pounds
Seated Machine Rows
3 x 6 x 175 pounds
Seated Machine Shoulder Press
3 x 6 x 160 pounds
Standing Bar Bell Shrugs
3 x 6 x 160 pounds
Dumb Bell Curls
3 x 6 x 30 pound dumb bells
Standing Bar Bell Curls
3 x 6 x 50 pound fixed bar bell
Crunches
100 slow hard reps
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, December 30, 2011
Body Weight: 158.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 4
Session 4.2: (Friday)
Leg Presses, 4:20
1 x 160 pounds x 155 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, January 2, 2012
Body Weight: 158.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 5
Session 5.1: (Monday)
Leg Presses, Time: 4:40
1 x 160 pounds x 174 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, January 4, 2012 (posted on Thursday, January 5)
Body Weight: 158.6 Pounds
Heavy Sixes
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Lat Pull Downs
3 x 6 x 150 pounds
Seated Machine Rows
3 x 6 x 175 pounds
Seated Machine Shoulder Press
3 x 6 x 160 pounds
Standing Bar Bell Shrugs
3 x 6 x 160 pounds
Dumb Bell Curls
3 x 6 x 30 pound dumb bells
Standing Bar Bell Curls
3 x 6 x 50 pound fixed bar bell
Crunches
200 slow hard reps
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, January 6, 2012
Body Weight: 157.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 5
Session 5.2: (Friday)
Leg Presses, Time: 5:00 continuous
1 x 160 pounds x 190 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
I also did a 30-minute full-body TRX Suspension Training workout
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, January 9, 2012
Body Weight: 157.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 6
Session 5.1: (Monday)
Leg Presses, Time: 5:30
1 x 160 pounds x 200 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, January 11, 2012
Body Weight: 155.0 Pounds. I’m exactly 10 pounds over my ideal contest weight. I maxed my off-season weight gain of 15 pounds to 160 pounds on December 31st.
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.
Chest and Triceps.
Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 pounds
Flat Bar Triceps Press Down
3 x 8 x 65 pounds
Rope Triceps Pull Down
3 x 8 x 50 pounds
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, January 13, 2012
Body Weight: 155.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 6
Session: 6.2 (Friday)
Leg Presses, Time: 6:00
1 x 160 pounds x 210 reps - paced at 35 reps per minute
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, January 16, 2012
(The YMCA where I work and train is closed today to celebrate MLK Day. My training partner and I met at the Y on Sunday afternoon to complete this session.)
Body Weight: 156.0 Pounds
Hungarian Oak Leg Blast:
- One set of timed leg presses
- Two sets of leg extensions
- Three sets of leg curls
Week 7
Session: 7.1 (Sunday)
Leg Presses, Time: 6:30
1 x 160 pounds x 230 reps - paced at 35 reps per minute
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
Crunches
100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, January 18, 2012
Body Weight: 155.6 Pounds
Heavy Sixes
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Lat Pull Downs
3 x 6 x 155 pounds
Seated Machine Rows
3 x 6 x 180 pounds
Seated Machine Shoulder Press
3 x 6 x 165 pounds
Standing Bar Bell Shrugs
3 x 6 x 165 pounds
Dumb Bell Curls
3 x 6 x 32.5 pound dumb bells
Standing Bar Bell Curls
3 x 6 x 60 pound fixed bar bell
Crunches
100 slow hard reps
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy