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Originally Posted by animal87

Thursday: Legs

Earlier in the day: 25 min cardio

Warmup
Squats: 4x15
Leg press: 5x15
Front Squats: 4x20
Leg extensions: 4x15 double drop set last set
Romanian Deads: 4x12
lying leg curls: 5x15 double drop last set
Seated calf raises: 4x20

Nice two diff squat exercises and Deads in the same workout that is beastley

TweetFriday: Arms

Warmup
Preacher curls: 4x12
drag curls: 4x10
cable curls: 5x12 double drop set
Warmup
Close grip bench: 5x10
db skull crushers: 4x12
Tricep extension machine: 4x12 drop set last set
single arm pressdowns: 5x15 double drop set last set
ab work

TweetSaturday:

20 min on treadmill early

PM: warmup
Squat machine: 4x10
leg extensions: 4x12
Leg curls:4x12
calf raises: 4x20
Lat pulldowns: 4x12

TweetSunday rest.



I had a friends wedding to go to Saturday and had some time to burn so I got a extra leg workout in this week. My diet stayed on track pretty much except for a piece of cake and some beers, but you are kinda obligated to that at a wedding and afterwards lol.

Tweettwo leg sessions in one week, now you are talking my language animal

TweetKeep it up brother! Look forward to seeing the progress.

TweetMonday: Chest

Rotator warmup with cables
Warmup

Incline BB bench: 15, 8, 6,6,10,10 ( Very wide grip)
hammer flat bench: 4x10 (double drop set last set)
Incline hammer: 4x12
Incline cable flys: 4x15 (double drop set last set)
dip machine: 15,10,8,6 (drop set through whole stack)
Decline flys: 4x15 (double drop set last set)
single arm pressdowns: 5x20
seated calf raises: 5x20
ab work

TweetTuesday: Back

Warmup

Bent over rows: 10,6,6,3 ( went too heavy on the last one did a drop set bc of that)
Tbar rows: 4x12 (triple drop set last set)
hammer rows: 4x10
cable rows: 4x15 ( double drop set last set)
lat pulldowns: 5x12 ( let arms go up far as they could to strech lats at top and hold and squeeze at the bottom)
High rows: 4x20 ( drop set last set)
BB shrugs: 5x10 ( squeeze and hold at top, drop set last set)
Smith shrugs behind the back: 4x12
cable curls: 5x15


I'm going to try leaving out deads for a while and see if that helps with my leg days. My back grows easy anyway, so I don't think it will cause a problem missing them.

Tweetif i am going to do heavy squats i will skip the deads and vice versa. it helps a ton for me

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Originally Posted by animal87

Sunday rest.



I had a friends wedding to go to Saturday and had some time to burn so I got a extra leg workout in this week. My diet stayed on track pretty much except for a piece of cake and some beers, but you are kinda obligated to that at a wedding and afterwards lol.

Hope the cake was a good one. The beer on the other hand is a complete 'double everything you eat that day' You are still young enough to get away with that but I learned the Hard Way. get older and you just cant do that anymore. guess that's why our grandparents had scotch on the rocks or similar. LOL
~Trixie~

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Originally Posted by Trixie

Hope the cake was a good one. The beer on the other hand is a complete 'double everything you eat that day' You are still young enough to get away with that but I learned the Hard Way. get older and you just cant do that anymore. guess that's why our grandparents had scotch on the rocks or similar. LOL
~Trixie~

The groom cake was chocolate and very good other than being shaped like a florida gator. I can't handle alcohol much at all anymore, I dont even want to think about it now after that night.

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Originally Posted by animal87

The groom cake was chocolate and very good other than being shaped like a florida gator. I can't handle alcohol much at all anymore, I dont even want to think about it now after that night.

Luv u buddy, just means that you are in family mode. Have the baby Animal.

TweetWednesday: delts

Rotator warmup with cables
Warmup

Seated BB press: 4x10
Side raise machine: 5x12 (double drop set last set) (one arm at a time)
Rear delt machine: 5x12 (double drop set last set) (one arm at a time)
hammer shoulder press: 4x15 (one arm at a time)
ab work

It doesnt look that special, but I've been putting alot of effort in this week. My chest and back are sore today and I'm sure my shoulders will be tom.