whens your next session?
Licking Lesbian Legs
Preacher curl: 30/12, 45/8*2*2 (12 rp) PB
Palms up Wrist Curl: 20/10, 30/12 (12 ss) easy, can do better!
Seated Calf: 30/12, 50/12 (12 ss) good can up the weight next time!
Seated Ham: 12#/8, 15#/10*4*3 (17 rp) not sure if its kgs or lbs, just no.s
Sqaut: 60/10, 100/6, 130/6 , 60/20 i havent sqauted in 2 weeks so im happy
(6-10 ss) (20 rep widowmaker)
another baseline session, just creating the points to progress from. ive got 2 more workouts this week, and then i get to start making progress next week by beating the asshole out of my log book!
Preacher curls were a highlight today, got a Pb, its rather close to my standing BB curl pb too, which is about 12 reps of 50 kgs!, so considering how uber strict i am, 45 for 8 reps was pimped!
the widowmaker on the squats was so hard, i couldn't feel my legs, from about 13 reps onwards its a strange sensation, it was light but i have a fair amount of bodweight, and 20 reps is hard when i havent done it in a long time!
hoping to take my sqauts up by 10 kgs this blast, so i have 6-8 weeks to get there!
Australia is getting smashed by the Indians in the Cricket! gay as AIDS!
i swapped back for a few months, doing heavy stuff first, it really didnt make a difference to how much i lift! so yeah, try it, see how you go!
Great session again, not a suprise anymore :D! Keep it though bro!
h0ke's workout log!
Originally Posted by Hypocrisy86
Low Incline Bench: 60/8, 80/8, 100/6*3*2 (11 rp)
Smith Press: 50/8, 70/9*3*2 (14 rp)
Reverse Grip Smith Bench: 60/8, 100/7*3*3 (13 rp)
Hammer Pulldown: 60/10, 100/ 7*4*2 (14 rp)
T-bar: 40/8, 60/8, 80/7 devistatingly weak! will have to lower the weight!
happy with the session, lats were pumped like ya mum!
one more session before the cycle repeats and i can start busting the log book!
Exercise: weight / reps , weight / reps* reps* reps (rep total)
(target rep range)
* = rest-pause of 15 breaths
the target rep range of 11-15 rp is a guide for the 'rep total',
so when the rep total hits 15 rp, i up the weight so im getting 11 reps rest paused!
if you want more clarity of the program go to www.intensemuscle.com , look in the doggpound and a sticky called 'newbies read this first'!