lol..whats funny..about 3 weeks ago iwas 219 ish
ight dudes..I did legs today:
so i started with 5 minutes of stationary bike cardio, b/c my flexibility is horrible in my legs, so i figure i would heat my core up for squats.
and 225 was blah heavy..my bench is unecessarily higher than my squat, which blows
3 plates x 12
5 plates x 12
7 plates x12
8 plates x10..
preload 60s x 8 each leg
preload 70s x 8 each leg
60s dumbells x 10
leg extensions machine:
150 x 12
210 x 12
75 x 12
100 x 12
gay girly inner thigh machine:
150 x 25
195 x 25..its a good burn.
I actually hardly ever rested during this workout, so it was crazy intense.
I did 10 minutes of full blast cardio "after" the workout lol.
Now, I have chicken legs, but after it was over i had a pump I'll never forget. My main goal with legs is to have the "want to" to do more hamstrings, and to bring my squat WAY up.
- I know the cardio after a leg session like that is probably bad, but I had Raising Canes immediately after :) ..People from the north, I feel sorry for you!
Tim , don't ask what i was wearing haha..you might not like it..alright hoes, tomorrow is shoulders.
Ok, I did shoulders:
BTW, I didn't add at the beginning , I'm taking NO Xplode these days, and its really awesome!
Smith Military: Behid the neck
185 x 10
In front, 225 x 10
seated raises ( all three delt heads) rest pauses:
I just sit on a bench and use really good form, and I like it better than standing:
25 x10 -side, wait about 15 seconds, 25 x 7 each arm-fron, wait about 15 seconds, 25 x 10 arms straight out leaning ( rear delt).
Same thing with 30s, and then finished this excercise with 35s.
I did one set of military dumbells lol..65s ..wtf i know
I did what I like to call concentration delt raises: Its like when you lean over to do a concentration curl by the dumbell rack, but instead of doing a curl, you just do a perfect side delt raise..I'm not saying I invented it, but I love it, b/c it gets your side delt while also squeezing that side part of the trap(for anyone who would like Johnnie jackson traps :)
- 3 sets of 8 each arm with 20, 30, and 35s
Then I went to the cables and did side raises starting from behind the back. I like these, and I don't know if yall can picture it, but Jay Cutler does these..instead of starting with the cable handle by your side, you put it behind your waist to get that good squeeze..on every rep.
I did 3 sets of those (machine weight irrelevant)
I always do a lazy shrug workout :
smith shrug superset : front and back..no rest:
135 x 20 front/ 135 x 20 back
185 x 20 front/ 185 x 20 back
225 x 20 front/ 225 x 20 back
I did 2 sets of Rear delt machine, but some bastard kept changing it to do chest with it, so i stopped.
I did about 6 ab sets total, kinda just in between sets.
Lets see, I finished with 10 minutes on the ellyptical.
My workouts have been so fun lately that the only thing I hate about them is leaving the gym..I did this all in an hour exactly, so I hardly rested at all( no xplode does this), and I'm taking 2 scoops of it so I'm fuckin bouncing. Good workout and pretty fun!
Tomorrow is back in my hometown with Jnizzles.
ight dudes..slow but good back workout.
reverse grip pulldowns:
130 x 12
170 x 12
200 x 10 or so
Deadlifts: :( I wasn't as strong as i know i can deadlift
225 x 10
315 x 8
Tbar (In the Corner):
3 plates warm
4 plates x 10
6 plates x 8 (ive dont 7 ..so wtf?)
cowbell pulldown: 3 sets, basically the same weight as the reverse pulldowns
seated cowbell rows:
150 x 10
200 x 10
250 x 10
hammer strengh pull thingy: (almost my favorite back exercise)
2 plates a side x 10 both arms
3 plates a sidex 10 both arms
4 plates a sidex 8 either arm.
Again, I hate when my workouts end these days.
This workout was with jnutz in my hometown, but when I got back to my college town, I actually stopped by my "gym" and did cardio and abs..is it gay that Ive done cardio the past three days ? I just like doing cardio now. Tomorrow=arms..lord knows i need em