Tweeti also sent you over the optional days i would like to see you incorperate into your secondary leg days

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Originally Posted by guns01

i also sent you over the optional days i would like to see you incorperate into your secondary leg days

Am I supposed to do two optional leg workouts a week or one optional legwork out a week and one work out of my choosing?

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Originally Posted by gusto77

Am I supposed to do two optional leg workouts a week or one optional legwork out a week and one work out of my choosing?

heavy legs your choice one session and then one of the optional of your choice later in the week

TweetFYI, GH use and typing long research papers for school don't go well together :p

TweetDo feel like you recover fast like with aas?

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Originally Posted by animal87

Do feel like you recover fast like with aas?

yeh my recovery time definitely feels improved.. hard to tell though since Im running test and a sprinkle of deca. My comment was in reference to my numb hands though lol

TweetOh yea I knew lol. I just had a random thought there.

TweetBetween that heavy bench work and fast shoulder and tri workout I had an insane torso pump today. Good day.


Rotator/ delt warm ups


Bench press

4 x warm ups

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5


Seated dumbbell press

3 x warm ups

85s x 15

85s x 13

85s x 11


Fast paced from here to end

Side dumbbell laterals

20s x 25

25s x 25

30s x 20


Reverse pec deck

145 x 25

175 x 20

205 x 10 (holy muscle failure) ----> drop set to 130 x 8


Hammer strength shrugs

1 pps x 20

1 pps x 20

2 pps x 13

2 pps x 12


Reverse grip cable pressdowns

50 x 20

60 x 20

70 x 20

80 x 16

90 x 13

100 x 11 ----> drop set to 70 (reg grip) x 10

TweetYour a animal bro

TweetNice easy fun day today which I'm thankful for... Pretty restless night last night.
legs tomorrow

Rotator/ delt warm ups


Bench press

4 x warm ups

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Seated dumbbell curls

2 x warm ups

25s x 25

30s x 20

35s x 15

40s x 12

40s x 12----> drop set to 25s x 12


Concentration curls

25 x 15

30 x 12

30 x 12


Hammer curls (simultaneous)

25s x 25

35s x 17

45s x 13 -----> drop set to 25s x 13


Incline sit ups x 60


Cardio x 20 minutes

TweetThis legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

Tweetleg extensions and front squat together sounds hardcore.

I usually have to just do seated calves on leg days, my legs get too shaky by the end to do much else.

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Originally Posted by gusto77

This legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

Crap man that is super beast mode