Abs to warm up (machine crunches - 21’s, reverse crunches)
Rear Cable Flyes - 3 sets
Seated DB Presses - 4 sets (10 x 70/75, 8 x 80, 10 x 75)
Seated DB Laterals - 4 sets
One Arm Cable Laterals - 3 sets
Prone DB Front Raises - 7 sets
SM Shrugs - 3 sets
Lots of blood into the shoulders.
Gun Show tomorrow morning then driving to Columbus. Looking forward to rest and the Arnold.[/quote]
This sounds awesome have a blast, I would love to go one day, take some pics bro.
Cav, we didn’t get in until late Thursday night (11:30pm) and spent all day at the Arnold. We hit up some dinner with a few friends of mine who were also down (for various other Arnold reasons) and took off first thing Saturday AM. Next time though. But I warn you, I’m going to load 3 wheels on the bar and make you pull that SOB off the ground.
Marty, you would love the expo man. Make plans to go.
MiMsy, BITCHIN time had!!
james, I just brought my cell with me and I had reception issues which sucked my battery life faster than some of the lips in that place sucked collagen. I had to reserve time for ‘special’ photos. I’ve got a pic of my friend with Monica Brandt (huge crush) but outside of that, not much else. That place needs to be seen to believe.
[quote]ddot76 wrote:
Cav, we didn’t get in until late Thursday night (11:30pm) and spent all day at the Arnold. We hit up some dinner with a few friends of mine who were also down (for various other Arnold reasons) and took off first thing Saturday AM. Next time though. But I warn you, I’m going to load 3 wheels on the bar and make you pull that SOB off the ground.
[/quote]
I love that kind of talk! You’d like this gym, got some big guys there.
Today was Hamstrings in the AM (before work) and Quads in the PM (after work). This will be my Monday for 4 weeks.
AM - Hamstrings
DB SLDL’s - 6 sets
Lying Leg Curls (toes pointed) - 3 sets
Seated Leg Curls - 3 sets (last set is a drop set)
DB SLDL - 1 set AMRAP (32 reps @ 60lb’rs)
PM - Quads
Xtensions - 4 sets
Squats - 5 sets
8 x 275
2 x 6 x 315
**decided to try knee wraps (this also helps keep the blood in the quads)
2 x 8 x 315
Definitely going to take some time to get used to the knee wraps. I think I put them tight enough as my toes started to lose feeling pretty quick.
Hack Squats (on my least favourite hack machine) - 4 sets
Leg Press - 7 sets
Walking Lunges - 3 sets
Legs are still shaking.
I was pretty ho hum on the format of this leg workout around lunch because I didn’t think I got enough work on my hams but my entire leg(s) is pretty pumped still.
Curious to see what the DOMS are like this week. The rest of the week is pretty normal (no more two-a-days).
Horrible, horrible DOMS from Monday. I swear yesterday if anyone touched my quadriceps I would’ve reached in their chest and pulled out their soul. It. was. that. bad.
Today was back attack.
Warm up was abs.
Machine Crunches - 4 sets of 30 (10L/10R/10C)
Reverse Crunches - 4 sets of 15
WG Pulldowns - 4 sets
BB Rows - 4 sets --worked up to 2 x 10 x 205
HS High Row - 3 sets
Iso HS 1 arm row - 3 sets
CG Cable Row - 7 sets
*SM Deads w/ straps - 4 sets (8x365, 8x405, 6 x 455, 6 x 405)
*no space to deads unless you wanted to bang off concrete (which the gym frowns upon). Used straps cause the knurling SUCKS on the SM.
