Instant Access Registration Takes Less Than 15 Seconds! You May Not Post Until Registered.
To start viewing messages, select the forum that you want to visit from the selection below.
If you are having trouble staying logged in when navigating between forums/topics/etc., you need to reset your session cookie. Go into your browser and delete any cookie for the site them log back in. This should fix the login issue.
5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx12x3
Hack 45x12, 90x12x2
Seated Ab 12x3
Roller Work
Single leg extensions 30x20, 40x16, 50x12
Seated machine single arm Tri 25, 35, x12, 40x8
Leg Press machine skipped, hurt my back
Sorry to hear you hurt your back but I know you train smart. Give yourself some extra TLC.
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,(25x30, lower, upper, full) 25x12x2
Lying Ab 20x3
Rolling
Multiway Hip & glute machine 115x12, 130x15, 145x12 with squeeze hold
Cable Bi E-Z bar 25x12, 40x12x2 elbows overhead pull down behind head
Lying leg curls 50x12x3
Terrific day in the gym! All very slow and controlled sets with holds. Love that Hip machine, it takes a lot of concentration to keep my whole body in place correctly. Also it really works my hip flexors and makes them feel great. Got a bit behind on my meal prep yesterday so everything is perfectly fresh today and I had time to catch up.
Originally posted by chemicallyengineeredView Post
Have you tried doing the overhead curls at the cable lat pulldown station? Put either a straight bar or ez bar on a lat station and sit down and grab the bar with a curl grip. Keeping your upper arms at the same angle from start to finish(elbows should point towards the ceiling) and then curl your lower arm and you should finish with your hands just behind your head. This could also be done kneeling down at a cable tricep pressdown station.
Sent from my iPhone using Tapatalk
Rake read your post before me so he had us do these today. Thought it was weird cause we have never done this before. It worked out great for me and I love the variety. Rake says he needs more practice.
I'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.
Originally posted by chemicallyengineeredView Post
I'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.
Sent from my iPhone using Tapatalk
I've been rotating my foot on my sets, that's working. Pointing my toe is harder and I should just suck it up and do it.
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Plated Seated Dips 25’s x16x3
Hack 0x16x3
Lying Ab 20x3 upper abs only
Roller Work
Single leg extensions 20x16, 30x16 done couldn’t get the last set in
Standing bent over DB Tricep kick-backs 5x16x3 hammer grip turn to palm up at the top of the squeeze
My main goal was to move today. I could barely stand up my lower back was so locked up. Got something done then headed to the Chiro for some Stim and Graston. Should feel a bit better tomorrow.
Just tried to get something done that wouldn't throw my back out again. Felt great to get in and moving before playing with the grandkids all afternoon. My back is tender so I took today (Sunday) off. Rake ordered us a muscle stim machine, can't wait til it gets here.
Saturday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,(25x30, lower, upper, full) 25x12x3
Lying Ab 20x4
Rolling
Kneeling leg curls 20x12x3
HS Plated Bicep curls 25x12x3
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Tweet
Comment