Tweettoday:

legs(secondary) supposed to have calves but left my shoes at home
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 90x12 100x12(warmups) 110x12 120x10(5) 130x8(5)(20) second work set had 5 forced negs 3d work set had 5 forced negs and a 20sec iso hold bottom quarter
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10(30sec rest between sets) ds 900x12ds 810x14ds 720x15ds 630x20 540x25 450x30 360x35 270x40 180x45 90x50
db elevated lunges 25x10/4
sissy squats x20 x18 x17 x15

done for the day. since gusto and i have a little internal comp going on and our programing is similar i knew he did this one last week. i didnt go back and see what he had done prior, i just went in and did all i could with no holding back. so hopefully i did more than he did on this one because i can bet a pay check or more that i absolutely had zero left in the tank when i got done. if i had pushed any more blood into my legs during those leg press i am pretty sure they would have popped. i probably could have got a plate or 2 more but i wasnt 100% sure if i had anymore in the tank with the 30 secs between sets. great freaking session overall though and i may actually get a little sore on this one. wow is all i can toss out there. if you are following along here, give this one a try it is no joke.


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut

TweetWell you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around

Tweet

Originally Posted by gusto77

Well you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around

going to have to step up my chest and back game also just to stay competitive. back need the addition anyway, now i got some extra motivation to get even more stupid

Tweettoday:

abs/arms/cardio
leg raises ss x15/4ss
rope crunches ss ss50x15/4
standing ez bar curls 45x20/2(warmups) 105x10 105x10 105x8 105x4 105x2 (last 3 sets were stupid slow negs really focus on the eccentric)
preacher curls 75x10 75x10 75x8 75x4 75x2 (same as above)
db hammers 30x10 35x10 40x10 35x8 35x4 35x2 (same as above)
rope pressdowns ts 60x15ts 80x15ts 110x15ts 120x15ts 140x15ts
pronated kickbacks ts 20x6ts 20x6ts 25x6ts 25x6ts 25x6ts
bench dips ts x10 ts x10 ts x25 ts 21 ts x11
incline db extensions 30x10 35x10 40x10 45x10
15 min step mill intervals 2/1

done for the day. pretty good work out today. felt about 10x stronger with the curls this week than last week did and really focused on pulling on the eccentric on all the movements. elbows actually feel pretty good. i will say going in both legs and hams were good to go until after the intervals, now they are sore as crap. i got my flossing bands in today and i am going to be testing them puppies out here shortly also. got to school up a bit more on them first.

meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
1 and a half scoops intra md
meals 3
16oz cram of mushroom chicken
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut