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15min step mil same with glutes/calves
lying leg curls 50x20 70x25 90x30 100x20 120x15 140x12
glutes on hip mach 50x20 60x20 80x15/2
lying db leg curl 15x20 20x20 25x20 30x15 (these are stupid brutal)
luges on hs deadlift mach mach weight x15/4
seated leg curls ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 2 rounds
I'm watching, hope the opportunity that presented itself is a good one. Keep doing your thing!!!
oh man, i am going to have to do some serious brain picking around to figure out how to do a mini peak then continue to dial in for those early shows this year. anyone got any ideas fire away. i got a little game plan mapped out already in my head but i am always open to suggestions
oh man, i am going to have to do some serious brain picking around to figure out how to do a mini peak then continue to dial in for those early shows this year. anyone got any ideas fire away. i got a little game plan mapped out already in my head but i am always open to suggestions
You got this Bro, your'e smart and have a ton of resources available to you!! Kick ass and take names!!!
15min step mil warm up same as i have been doing for glutes and calves
machine pullovers 105x35 120x25 150x20 165x20 180x15(heavy as hell)
wide grip pulldowns 120x20 135x20 150x15 135x20
modified one arm bent rows 70x20 85x20 95x15 105x12
one arm cable rows 30x20 45x20 60x15 70x12
seated rope rows 75x20 90x20 105x15
hypers 25x20 35x15 45x15/2 bwx20
dc stretching
rope pressdowns 50x30 70x40 90x30 105x20 120x 15
one arm cable pressdown 30x20 40x20 50x20 60x15
cg bench 135x20 225x15 275x15 315x12
one arm overhead xtension db 30x20x15x12x11x9 this was done continuous without putting the db down.
dc stretching
i will give a brief intro into this workout. my training partner is a young and up and coming physique lady. she has sick legs with flowing lines and upper body is good but needs a bit of work. well only thing i have been able to wreck her on with quads is abductors (inners) so i felt really good today i thought i would give her a good guns ride today.
15 min step mil with the calve/glute twist
foam roller low/mid back it band and quad
leg xtension warm up 45x50 60x40 75x30
leg xtension ss 105x15w15 lowend partial ss 120x15/15low ss 135x15/15low ss 150x15/15low
static hold 1min 1min 1min 1min
squats ss 155x25ss 265x20ss 315x20ss 365x15ss
static hold 1min 1min 1min 1min
leg press ss 200x50ss 400x40ss 600x30ss
leg xtension 105x20 120x15 150x12
dc stretching
15 min step mil with the glute/calve twist
hs iso wide chest ss 45x20ss 90x20ss 135x20ss 180x15ss
hs incline 45x20 90x20 135x15 180x12
db bench press ss 50x25ss 70x20ss 90x15ss 100x12ss
cable crossovers 30x30 50x25 70x20 90x20
dc stretching
cg ez bar curls 95x50
wg ez bar curls 95x50
rg ez bar curls 75x50
hanging knee raise with pelv thrust x10/6
cable crunshes ds 80x10ds70x10ds 60x10ds 50x10ds 40x10 rnd 2 70x10ds 60x10ds 50x10ds 40x10
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