late update but better late than never.
calf raise in hack machine
leg extension super hack squat
6x11 blocks ------> 15x67.5kg
5x12 blocks ------> 10x67.5kg
lying leg curl
Second set was kinda heavy. Faster cadence and no static squeeze. aka ugly/nono style.
AAAIGHT! SQUEEEEZE! PAIN!
A. Rear delt flyes 3x53kg
B. Facepull 7x40kg
A. Side lats 10x6kg
B. hammer shoulder press 8x10kg
Concentrated barbell curl 10x18.5kg + red mini rubber band
Hammer curl 10x12.5kg
A. Pushdown 10x50.5kg + reb rubberband
B. Hammer dip 4x45kg + wide blue rubber bands
muscle pain was awesome....
Few workouts has been left unmarked but lets update this now:
Toodey 18.10.2011 (tuesday)
A. pec flyes 5x49.5kg
This was like my second set. Right after I started the "first one" I had some blood circulation probbum: palms were full of needles, dunno why so...
B. hammer chest press (with green rubber bands) 3x14.25kg
B2 --------"--------- 3x14.25kg + 1 negative
A. pullover (machine) 6x55kg
B. N.R.G pulldown 5x40kg
Yates style wide low row (elbows side) 10x60kg
Back extension 8x8kg
Quick question with deadlifts do you still use the slow cadence? I'm not sure on What Mentzer prescribed!
yeah i smashed my back doing regular deads a few months back, was ulling 200 for 6 reps easy but was doing stiff legs as well for weeks without a break or de-loading and the inevitable happened. Was only a stressed joint, no disk problem. Wanna get back into deads but i guess i'll be doing them really light and slow to follow my HIT protocols! Keep posting bro loving the log!
Shaking hands session!
A. Back flyes 3x53kg (f), 3+1neg.x53kg (f)
B. facepull 6x50kg (f), 4+1neg.x50kg (f)
A. Side laterals 6x8kg (f)
B. Hammer shoulder press 6+1 neg.x11.25kg (f, hands shaking heavily)
Pulldown for bi's 11+2 neg.x30kg (too less weight, but first time is always like this: screwing around)
A. Pushdown 6+1neg.x52kg (f)
B. Hammer dip 3+1neg.x50kg (f, blue rubber bands)
Sat 12.11.2011 Chest n' back.
(S)HIT hitted teh fan! Low volyme is gone! Time to HIT muscles! Time to get nasty! New breathing technique and hernia doesn't blow up!
A. Pec flyes 10+1 neg. x53kg (F, increased weight, way too light)
B. Hammer Chest Press 5+2neg x14,25kg (F, more reps and black narrow rubberbands, thicker than green ones)
A. Pullover (machine) 5x57.5kg (F, increase in weight)
B Narrow Underhand Grip pulldown 6+1neg. x45kg (F, increase in weight)
Yates style wide low row (elbows side) 8x65kg (F)
Back extension 8x10kg (F)
Yeah lovin' it!
Toodey was leg day. BUT, after first warm up set (just lightlight pump) I got somekinda cramp or smtg and my quads were stiff as hell and painfull as hell. I dunno what happened but I did some tricks for about 30 minutes and then quads were better. So:
Calf raise in hack machine 15 x + 3o sec. static 105kg (F, This I could do 100%)
A. Leg press 15 x 190kg, 8 x 190kg
B. Leg extension 3 x 6block x 2
I did this way this time...
Leg curl 13 x 25kg (F)
Afterall, everything went fine. **** happens and there's nothing you can do about it.