Nice lifts Prince! Spinning... I have never really done the spinning classes, but I mountain bike a good bit and I really attribute a good bit of my recent leg shape and development to the biking. High intensity biking is great! I heard that Tom Platz used to do legs and then go do intense road biking. Keep it up bro.
Today i had a pretty decent leg workout plus hit some bi's with a buddy!
Did abs and obliques th start of things
3 sets decline crunches( all....the....way....down...) supersetted with body twists
Leg press(weigth is in total)
Stiff leg deads barbell
Single leg curl
3 sets of 15kgx8-10-8
Standing calf raises
3 sets of 8-kgx10
Seated calf raise
I know....lot of sets...but real sets start at 16kg
Preacher machine curls
dont know the weights....
1st sets x20(light)
4th setx7 dropsetx5 drop setx6....BURN
And that was that!
Nice session overal and felt good.
Tommorow is shoulder and tri's plus cardio! Will start warming up everyday with abs now
Hello! Great leg session mate. Those machine squats look great. Sorry that I havent look up your log. I have been very busy.
h0ke's workout log!
Originally Posted by Hypocrisy86
Well today 2nd januari is shoulder and tri's day
Finally feel like my shoulder has gained enough shoulder to be trained hard!dont feel my bas shoulder anymore!!! hurray for rotator cuff ex!
Did some rotator cuff ex.
went to do 26's..but dont want to risk in setting them in to place and hurt my shoulder....need a spotter!!
Seated side laterals
Machine side laterals
3 sets of 60 pounds x12
Cable upright rows
3 sets of 45kgx10!!
35kgx12 3 sets
3 sets of 50kgx12
Reverse grip pushdowns
50kgx10 3 sets
2 sets of 8kgx10...triceps are hurting by now...ohh the burn...
Did some minor ab work
2 sets of bench leg raises for lower abs
2 sets of crunches
100 twists for obliques
Did 30 minutes bike with some interval
That was it!
My diet and supps are really giving some energy and i feel great!!
I started weighing myself on every 3rd of the month...so tommorow is weigh in day!!
3rd jan was 113.6 kg!!
Didn't start doing real cardio after the first two weeks!
A 2 kilo loss will be good.....3 really good.....4 anorexic.....!LOL
Did back,traps and rear delts today
T bar rows(apparatus...not bar in the corner....wide grip)
V grip pulldowns
2 sets of 60kgx8
Reverse grip cable rows
3 sets of 60kgx8-6-6
2 sets of 50kgx8
Reverse peck deck
Did 5 sets of standing wrist curls 50kgx12-11-10-8-7
Did 3 sets of crunches!
That was that!!
Tommorow is chest and maybe biceps...depende how they feel!