Tweet2-26-14
Quads,triceps,Calves
Quads
leg 21s-30x60,40x60,50x60,60x60. Squats: 115x20,185x15,205x12,245x8. Leg Press: 140x20,230x15,270x12,450x8. 1 leg leg extensions: 30x20,40x20,50x20. Hack squats 70x12,90x12,90x12
Triceps
strait bar pressdowns: 60x20,90x15,100x12,110x8. 1 arm exts: 3 sets 20x20. 1 arm reverse grip ext: 20x20,30x20,30x20. Rope ext: 60x20,70x15,90x12,100x8. Strait bar pressdowns: 3 drop sets 90x,70,50,30,10.
Calves
calve press: same reps and weight as leg press. Calve raise: bodyweight 3 sets of 20, seated calve raise: 45x20,90x15,115x12,135x8
finally got my workouts caught up, diet is still on track but ive put on about 10 pounds. clothes fit looser so its either water weight or more muscle (hopefully muscle) sadly I will have to miss the Arnold this weekend cause im gonna go home and see my woman but considering im gonna be living in the area for a while and Columbus isn't that far I can see myself taking some vacation time to go next year. if I can keep my diet on track and put on some serious muscle this winter I plan on entering my first bodybuilding contest next year so lets get some support going for me guys!!!! SWOLES THE GOAL