[mr_bhana]

Yeah thats how i do the leg press calve press too

My gym has 2 leg presses too, one is a traditional one as you would put it, but at a much steeper angle so its nearly upside down

The other is like a squat but youre flat on youre back, this ones is sick! stack goes upto 600lbs and the weight youre pushing is gonna be a bit higher than youre squat weight on this. A very similar movement to the squat

Going down too low on the leg press could be the cause of youre slight back pain. Going too low can result to pressure on youre spine and an uneven spinal alignment.

And havin a cheat meal once in a while wont kill you or demolish youre gains/losses. I reccomend it

[<3Frosty]

N88tr, why do you sip on whey isolate exclusively during the workout? Additionally, 24 grams of protein during a 1 hour workout isnt necessary if you have a good pre-workout meal (not sure you do, forgot to check). You may want to at least halve that serving amount and instead add some fast digesting carbs, 30 grams. Then, you have a constant source of energy and cortisol fighting nutrients, along with some BCAAs and whey protein to help heal damage to muscles and speed up the recovery process.

Id shoot for about 30 grams carbs, and 15 grams protein.

[n88tr]

30 g carb and 15 g protein as my post? don't you think the proteins should at least be at my minimeal requirement of 47 g? I think 15 g of protein is just wasting my time...

EDIT: So as my pre and not my post, ok I get it. I didn't think i should have carbs in my pre, esp not simple carbs. hmm

[<3Frosty]

Originally Posted by n88tr

30 g carb and 15 g protein as my post? don't you think the proteins should at least be at my minimeal requirement of 47 g? I think 15 g of protein is just wasting my time...

read what i said again. Im not commenting on your post workout shake.

[mr_bhana]

He means 30g and 15g protein During youre WO

[n88tr]

during? so i'd have to blend up my carbs with proteins in like shake?

bhana, if you have any other nutritional advice, feel free to chip in.

[<3Frosty]

Originally Posted by n88tr

during? so i'd have to blend up my carbs with proteins in like shake?

bhana, if you have any other nutritional advice, feel free to chip in.

You dont need to blend if you use waxy-maize or dextrose. Hell, even maltodextrin will work here.


Depending on your desire and the flavor of your whey, you could get powdered gatorade and use that here. Either carry two bottles with 15 grams of protein in one and 30 grams of gatorade in the other, or if you can stomach it, mix them together. I recommend the powdered lemon-lime flavor of gatorade for the best gatorade with no shit additives like some of the other flavors.

[mr_bhana]

I Tried mixing an energy drink with a chocolate whey shake. IT WAS NAASSTTTYYY. Worse thing ive tried

If you dont have Waxy maize starch or Dextrose (Which are both tasteless) Gatordade will work fine. And half a scoop of protein is enough but remember to still carry out youre usual PWO nutrition routine

[n88tr]

on friday
-- it's hard to remember back but i did chest and bis HARD but no soreness. I think I got a pump in my bicep from doing heavy concentration curls, but I'm not too sure.

on saturday, I think
quads, hams, abs
leg extensions [warm up sets]
1x25 50 lbs
1x20 100 lbs

leg press
1x15 245 lbs
1x12 445 lbs
1x3 535 lbs [some light pain in lower back, stopped]

leg extensions
1x15 100 lbs
1x12 150 lbs
3x10 200 lbs

seated leg curls
1x15 100 lbs
1x8 150 lbs
1x6 200 lbs

leg raises
3x10

sunday
shoulders, [light] back, tris, abs
db shoulder press
1x15 50 lbs
1x12 60 lbs
1x10 70 lbs
1x8 60 lbs

lateral raises [i like these but i'm weak]
1x15 30 lbs
1x12 24 lbs
1x10 20 lbs
1x8 24 lbs

wide grip upright barbell rows
1x10 45 lbs
1x8 55 lbs [slight pain in upper back, slowed reps down, didn't do any good]
1x6 65 lbs

db tricep extensions [really weak for some reason, threw me for a loop]
left arm
1x15 30 lbs
1x12 24 lbs
1x10 24 lbs
right arm
1x15 30 lbs
1x12 24 lbs
1x10 24 lbs

cable press downs [w/ V bar]
1x15 50 lbs
1x12 60 lbs
1x10 80 lbs
1x8 60 lbs

close grip tricep extensions machine [pissed at my weakness]
1x10 40 lbs
1x10 50 lbs
1x10 40 lbs
1x4 60 lbs

leg raises
1x10
1x5 [no energy left]

stretches

post
3 teaspoons honey
2 scoops whey isolate

monday [gym closed, memorial day ]
no workout

tuesday [today]
quads, hams, abs [looking to go heavy]

-- 1 scoop whey isolate 30 mins pre-workout

leg extensions [warm up sets]
1x20 50 lbs
1x12 100 lbs
-- walked 1 lap on the track

hack squat
1x15 100 lbs
-- walked 1 lap on the track
1x12 140 lbs
-- walked 1 lap on the track
1x8 160 lbs
-- walked 1 lap on the track
1x6 260 lbs [difficult, got the blood pumping good though]
-- walked 1 lap on the track

leg extensions
1x20 100 lbs
1x15 150 lbs
1x10 200 lbs
-- walked 1 lap on the track
1x8 250 lbs
1x6 315 lbs [whole stack]

leg curl [getting mentally pumped up]
1x6 200 lbs [whole stack]
-- walked 1 lap on the track
3x10 100 lbs
-- walked 1 lap on the track

seated leg curl [from not doing as much volume as on the leg curl ^, I felt I needed to push myself]
2x10 100 lbs
-- walked 1 lap on the track

leg raises
3x10

45lb plate side bends
2x10 45 lbs, left side
2x10 45 lbs, right side

stretches

post
3 teaspoons honey
2 scoops whey isolate

-- I blasted my quads with the leg exts, wobbly out of the machine, good times. Even some dude said it was a lot of weight, I shrugged him off.

I also made my mini goal of leg curling 200 lbs, that felt good, really good.

-- sorry about no posts in a while, i've been kept really busy by my job and i changed my hours from 9-5 to 4-9, trying to lessen any possible injuries. Mostly I just stand around and water shit. Every once in a while, maybe 5 times in a day, i lift something, but it's never a strain on me, never something I worry about but I lifting form is good. I drink a lot of water but it never seems to be enough. meals throughout the day have been going good too, I consume a lot of broccoli and chicken meats, oatmeal for breakfast, etc.

[allstar]

good to see a new update bro, hope you like the job, numbers look good also.

[mr_bhana]

WOs look good! Sounds like youre meals are good too. Dont worry about too much about the weights. Its difficult to put up alot of weight on the lateral raises and DB overhead extensions anyway!