great sessions with plenty of heavy lifting!
Jeez, I haven't updated this in a while. Legs yesterday
Leg Extensions (awkward feeling machine, didn't quite allow for a full extension)
I have decided to go a different way with my routine for a few months.
Alt dumbbell curls
All exercises were performed with great form. Basically, I'm going to be lifting more weight, less reps and way more protein in my diet. I have done the 8-12 rep sessions for too long.
Wednesday was my day off. Shoulders/triceps yesterday.
Seated dumbbell presses
2x12@35 (warmup) along with shoulder stretches
1x6@75 (with last 2 helped, should have done 70s)
Bent over reverse flys
Seated machine dips
Straight bar cable extensions
Lying extensions, supersetted w/ close grip presses
10 minutes of the stair climber.
Overall as the first week of this split comes to an end, I have been sore everywhere (Legs are today). This change has been a good feeling. My diet is still fairly strict with just an increase of protein consumption (and a little more carbs). I hope to get stronger at least after all this.
I just did legs/calves just now.
Leg Extension, lying leg curls supersets
1x6@240, 1x15@ setting 6 (dont know the weight)
2x6@270, 2x15@ setting 7
1x6@810, used hands for spotting
Calves, the usual rotation.
I started using my knee sleeves again due to the fact that I am focusing on using more weight. They helped a ton on extensions but squats felt a little weird. Gotta get used to them I guess. Oh, and I feel like puking after this workout... thats a good thing, right?
Back/traps last night
Cable Rows (wide-grip)
I can't remember the weights for shrugs but I did barbell and dumbbell.
15 minutes of brisk walking. I weighed in at 195! Huge jump in weight (but I'm thinking the scale is off).
Chest and biceps today.
2x6@225 (spotted on last 2 per set...Yeah, its weak I know)
Incline barbell press
Alt dumbbell curls
15 minutes of brisk walking. Weight was 192. Yesterday my weight was 195 and I got too excited. Scale must have been off :(