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Originally Posted by guns01

now that some freaking squats right there. nice damn rep ranges animal

That put a hurting on me man. I got a older fellow that was a pl and the dude he trains with that can spot me now if I need it. I think we are the only ones there that squat, except for a few ladies trying to tone up.

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Originally Posted by animal87

That put a hurting on me man. I got a older fellow that was a pl and the dude he trains with that can spot me now if I need it. I think we are the only ones there that squat, except for a few ladies trying to tone up.

it is always best to have a spotter that knows what they are doing. my wife spots me on all my heavy movements and does all my weight drops. i trust very few people but i will trust a chick 10x more easily than a man. she will tell you no she doesnt know what she is doing instead of bsing you and causing you to get hurt. i rambled there a bit lol but it is true

TweetFirday: Arms:

Rotator warmup with DB
Warmup

seated db extension: 5x8
close grip bench: 4x12
dip machine: 5x10 (drop set last set)
tricep extension machine: 6x12 (double drop set last set)
db preachers: 6x10
360 smith curls: 5x12 (triple drop set last set)
cable curls: 5x15 ( drop set last 2 sets)

Hopefully get another training day in tom.

TweetSaturday: Legs/ weak points

Warmup

Squat machine: 4x15
leg extensions: 4x20
Romanian Deads: 4x10
Leg curls: 4x10 (drop set last set)
ab work
seated calves: 6x20
Decline hammer: 4x15
Decline cable flys: 4x20
Pull ups: only got a few body too tired

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Originally Posted by animal87

Saturday: Legs/ weak points

Warmup

Squat machine: 4x15
leg extensions: 4x20
Romanian Deads: 4x10
Leg curls: 4x10 (drop set last set)
ab work
seated calves: 6x20
Decline hammer: 4x15
Decline cable flys: 4x20
Pull ups: only got a few body too tired

Nice I do the same thing on e a week I have a week point day where I will hammer my lagging body parts

TweetYour a big dude with some good numbers man. Bench doesn't matter to me. Squats and deads are were its at. Keep the pace.

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Originally Posted by Heavy Hitter

Your a big dude with some good numbers man. Bench doesn't matter to me. Squats and deads are were its at. Keep the pace.

Thanks brother. My legs are getting strong I just want them bigger.

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Originally Posted by animal87

Thanks brother. My legs are getting strong I just want them bigger.

keep doing what youre doing bro and they will grow..

TweetMonday: Chest

Rotator warmup with cabkes
Warmup

DB Incline Bench: 4x8(120) 1x15(80)
Incline cable flys: 5x15
Flat bb bench: 4x12
hammer decline: 4x12 (drop set last set)
Decline cable flys: 5x15 (double drop set last set)
dip machine: 4x15 (drop set last set)
Tricep hammer extension: pyramid 4 plates drop down each to one plate and back up each plate to 4 plates x 4 times in one huge set
seated calfs: 4x8

Started getting cramp in my abs and calf by the end so just didnt do abs today.

Tweetdamn bro looking good... strong sets rite there... i was never good at doing my abs.. hated training them.. was always to tired at end of work out to do them..lol

TweetI could tell they were still tired from last week. Thats one of the things still healing on me.

I keep forgetting to say I do the hammer strength bench stuff one arm at a time. Not the tricep machine just the chest movements.

TweetIncline Dumbbell Press= yummy

TweetI don't know why I can do so much with dumbells. I can get about 2 strong sets on bench with the bar and my shoulder wears out on me.