he guys well i gues ill start one dunno how often ill keep it updated but ill try to
ok today is is friday but ima post this whole weeks up and just get this going not really much for reps or weights cause i cant rmember one weeks worth right now but see how we go
ok monday - legs
squats - 4 sets - biggest set got to 100kg for 4 good reps
leg extension 3 sets 15 reps
standing leg curls 4 sets pyramided up
tuesday - chest
incline bench 4 sets
flat flyes 4 sets worked up to 50lbers
dips - to failure
superst with - 4 sets
crossovers
wednesday - shoulders (normally dont do chest/shoulders on ending days but time constraints had to)
smith machine front presses 4 sets
mini giant sets on seated side laterals 15 reps on 7.5 lbs 12 on 12lbers and 6-8 on 15lbs BURNING!!
then umm kind of cable in opposite hands pulldowns ronnie is seen doing in COR
4 sets 15 reps
*had massage at college that night while i didnt have a client friend worked on back deep pressure awesome and also on pecs worked the insertion HARD and dam it hurt! but felt alot better the next day
thursday - back day
started with deadlifts first tiem ive done them for about 3 months while ive been off.
4 working sets - heaviest 2 sets done for 3-4 reps on 140kg
chin ups 4 sets to failure
barbell rows 4 sets
straight arm pushdowns to finish off the back
then supersetted some forearms barbell wrist extensions
superset with barbell wrist flexing (lol) 4 sets to failure
then hit calves 4-5 sets to failure on standing raises
a long workout but felt pretty good
had firday (today) off
and tomorrow possibly hitting chest agian with pumba
you'll notice no direct arm ork i used to do them every friday and didnt get alot out of it so im going to experiment with less usage and rely on indirect movements for them.
soild routine u have Peanut :) .. good luck man .. and looking forwrod to see ur progrise .. remember man ain't nothin but a small peanut :) .. Welcome to the log section family :)
hey thanks guys! wow this section is more active than i thought it was ill def be spending some time in here!
i done chest this morning but about to go spend 4 hours of cardio playing golf so i post later thanks guys!
ok today saturday went chest training
flat bench 4 sets i think tried spacing my hands further apart glennnnnnnnnnn like u told me felt it alot better
incline flyes 4 sets
dips 4/5 sets to failure
finished with some rope crunches with "pre determined " sticking points (becuase our pulleys are SHIT) about 4 sets that was it
then went out and played 11 holes of golf put that down for some cardio oooh yeah
btw ill check some other logs just to get a good formatt down then ill have a more professional look guys
thanks for your replys :)
had very short time so got in there and hit leg press for the first tiem this year
lifted
3 working sets i think 3 plates 12 reps
4 plates 5 or 6 good ones
backed it off to 2.5 plates and got around 15
hit leg extns and done about 5 sets?
3 sets stack to failure
and then 2 sets stack drop 20lbs to failure
not alot but very pumped and sore today
Glad to have u here, Nice work so far peanut keep it up and well keep track of u bro.