atomic construction

[atomic strenght]

thursday back training:
-deadlifts 15x40kg(warmup)
10x80kg
8x120kg
4x160kg
2x170kg
-barbell rows 15x20kg
12x40kg
10x60kg
8x80kg
6x100kg
-low pulley rows:15x35kg
12x55kg
10x70kg
-chins 3sets of 10

 

[pingu]

Nice back workout man

Stats?

 

[atomic strenght]

i weigh 167.551 lb at 5'69

 

[Deity]

Dilatedmuscle?

 

[PrinceVegeta]

Very nice man, good and complete back workout! welcome to the logs!

 

[atomic strenght]

friday delts and traps
-front presses 15x20kg
12x40kg
10x60kg
8x80kg
-side laterals 15x10kg dumbells
10x20kg
8x25kg

-barbell front raises 3sets same weights as above
-barbell shrugs 18x40kg
15x80kg
15x100kg
15x140kg
15x160kg

 

[atomic strenght]

thanks princevegeta .here is my chest routine:
- barbell incline bench press:15x20kg
12x40kg
10x60kg
8x80kg
6x120kg
-incline d flies:15x15
12x25
10x35
8x45
-decline bench press: same as incline
-dumbell flat bench press: couldn't go so heavy on those just tried to get good contraction squeezing at the top.

 

[PrinceVegeta]

solid sessions man!

 

[atomic strenght]

solid sessions man!

thanks man.i'm trying to do basic movements and to go as heavy as possible.

 

[atomic strenght]

legs: leg extension warm up 3 sets.
leg press:20x40kg
18x80
15x140
15x200
12x240
10x280
hack squats:from bottom to a lil above parallel stance(quads are burning like hell doing it this way)15x40kg
15x60kg
15x80kg
10x100kg

 

[PrinceVegeta]

nice leg session man, no hamstring work?

 

[atomic strenght]

nice leg session man, no hamstring work?

i train them separately (stiff legged deadlifts and hamstring curls)

 

[PrinceVegeta]

^ oh ok cool

 

[Hypocrisy86]

good leg workout man, hack squats look rock solid.

 

[atomic strenght]

good leg workout man, hack squats look rock solid.

thanks hypo i used to train my legs twice a week first routine heavy squats and leg press and leg extension second routine front squats then walking lunges and leg extension.