[polish966]

o btw thanks for ur encouragement guys especialy rocky and peanut....

[Rocky]

That's actually a pretty nice split you've worked out there! Hope it works for ya!

[polish966]

Originally Posted by Rocky

That's actually a pretty nice split you've worked out there! Hope it works for ya!

ye me too lol, cheers

[TrueOutlaw]

good work bro

[polish966]

Alright did my legs today...

Squats
40 kg for 15 reps (warm up)
50 kg for 15 reps
60 kg for 13 reps
70 kg for 9 reps

Hack Squats
80 kgs for 15 reps
100 kgs for 12 reps
120 for 13 reps
140 for 4 reps

Leg Press
180 kgs for 15 reps
200 kgs for 13 reps
220 kgs for 9 reps
tried 240 kgs but decided to take the safe way out and try it next time (didnt think i cud lift it)

Laying ham curls
30 kgs for 15 reps (warm up)
50 kgs for 13 reps
55 kgs for 11 reps
60 kgs for 8 reps

stand ham curls (single leg)
30 kgs for 12 reps
40kgs for 10 reps
45 kgs for 8 reps

had a pretty good pump so quite happy, i as thinkin aobut doing leg extensions but are they mostly for shape? i think i m going to do them every other time to shock my hams what does everyone think, and with meals would it be ok if i had cell tech right after my training then 30 mins later 2 scoops of nitro tech and an hour later some comlpex carbs and chicken?

[Nothin' but a peanut!!]

hey an those squats and leg presses seem pretty good only thing id do is add a bit more weight in the squat and try for 6 or even 5
also as far as leg extns man t hey are for your quads only pretty much the best if only true isloation exercise for your quads i dont know what you mean by using your hams maybe you mean something else.

as far as your muscletech shit - in aus musclemag in jay cutlers column hes constantly talking about how he uses the cel nitro tech stack mixes them both together and how it tastes like "key lime pie" whatever the fuck that is.
so try that man, cause you need the protein asap after it all
as far as whole food one hour you should be hoing into some fully flegged bbding meals large cut of lean steak vegetables and complex carb source for eg
get into it man!!

[Rocky]

Nice weight on those presses! As for the leg ex, Peanut is right it's an isolation exercise mainly hitting the teardrop part of the quad above the knee. Leg curl would be a ham isolation exercise which you did at the end of the session!

[xtweak05]

Legs lookin good man. Squats are very nice along with your lying leg curls, very nice bro!

if anything you should just do a warmup with the leg extensions for your knees before you do legs. Say 30-40 reps lightweight to get the knees nice and warm.

[polish966]

o ok cheers for the tips, yeah peanut i made a mistake i was meant to say quads instead of hams, do u mean add more weight and do an extra couple of set?

xtweak, so u say just do leg extension 1st thing on my legs day, for about 40 reps and shud i jsut do 1 set?

[polish966]

Chest and triceps today...my chest is pretty weak but i got a good pump so it was good...

Bench press

40 kg for 15 reps (warm up)
45 kg for 12 reps
50 kgs for 10 reps
55 kgs for 4 reps
50 kg for 8 reps

Incline dumbell press

15 kgs for 12 reps
17.5 kgs for 10 reps
20 kgs for 8 reps

incline dumbell fly

12.5 kgs for 12 reps
15 kgs for 10 reps
17.5 kgs for 8 reps

Pec deck

30 kgs for 20 reps
35 kgs for 6 reps
25 kgs for 10 reps

tricep pulldown

15 kgs for 15 reps (warm up)
20 kgs for 12 reps
25 kgs for 10 reps
22 kgs for 8 reps

tricep pushdown

15 kgs for 12 reps
20 kgs for 10 reps
2 kgs for 8 reps

reverse grip tricep pull down

20 kgs for 12 reps
25 kgs for 10 reps
22 kgs for 10 reps

[Rocky]

Nice session again. Nice rep ranges and choice of lifts. Must have got a good pump in the chest.

[TrueOutlaw]

good work bro

[Natureboypkr]

Great session bro, Could you tell me what are tricep pulldowns????????