Dan: Thanks! Lets hope they get bigger and better!
mikew: Haha! thanks for the support bro!
Hypo: Appreciate it dude! I have worked very hard on my bench!
Iron: Thanks man! Heavy rows have really helped improve my back!
Just got back from a light leg day. I wanted to do a heavy day but decided against it because I think it is a lot of stress on the back to go from heavy rows one day to heavy squats the next. Anyways, I was dripping sweat and my legs were burning :crymeariver:
Unilateral leg press: 185x25, 225x20, 270x15
Dumbell stiff deads: 70'sx15, 70'sx15, 70'sx15
Smith lunges: 135x15, 135x15, 135x15 (15 reps each leg per set)
Leg extensions: 130x15, 130x15, 115x15 BURN!!!!!
Seated calf raises: 135x20, 135x20, 135x18, 90x20, 90x20
I really think that these light days have been improving my legs in both size and strength since I started this program. These are great for auxilary work and for just focusing on isolation and stretch/contract. Tomorrow is a day off but will most likely do some cardio.
Alright my fellow brothers of iron. Just finished up a light upper day and it felt great. Mainatained an incredible pump throughout the whole workout and energy levels were through the roof!
Incline db press: 50x15, 70x15, 90x12, 90x12, 85x12, 85x12
One arm db rows: 50x15, 70x15, 100x12, 100x12, 100x12, 95x12
Flat db fly: 50x15, 50x12, 50x12, 45x12
Lat pull down: 195x12, 195x12, 170x12, 170x12
Skull crusher: 95x12, 95x12, 95x12, 85x12
Dumbell curls: 50x12, 50x12, 45x12, 45x12
This is the last week of doing these exercises on this light upper. Next week I am planning on switchin up all my angles and exercises. I have a heavy leg day tomorrow that is going to be brutal so stay tuned!
Here we have another heavy leg day brothers! It was brutal. There was sweat. There was gasping of breath. There was pain. But above all, there was glory.
Squats: 135x10, 225x10, 315x5, 315x5, 315x5, 315x5, 315x5
Stiff leg deads: 315x6, 315x6, 315x5, 315x5
Leg press: 14 plates x 10, 16 plates x8, 16 plates x8, 16 platesx8
Çalf extensions on leg press: 8 plates x18, 8 plates x 18, 8 plates x15, 8 plates x15, 8 plates x14
Had anaboliod there to spot me on squats so I went very low and very slow and felt a great deal of stimulation. Kept it simple and it beat me up! Now I have the weekend to relax and maybe do some light cardio.