[Arnietwo]

Come on Diesel, stop thinking so much about the weights used ! Get the leg extensions in before the Squats and do the extensions heavy and intense aswell. Then move onto the Squats and Leg Press. You may not increase your poundages but the results will be better.
Or am I mistaken and you are infact a Powerlifter and not into Bodybuilding ?????????

[Diesel]

Originally Posted by Arnietwo

Come on Diesel, stop thinking so much about the weights used ! Get the leg extensions in before the Squats and do the extensions heavy and intense aswell. Then move onto the Squats and Leg Press. You may not increase your poundages but the results will be better.
Or am I mistaken and you are infact a Powerlifter and not into Bodybuilding ?????????

yea i know, i will be doing leg extensions first pretty soon here. but i actually do a mix of bodybuilding and powerlifting.

[Diesel]

standing lateral raise (10,10,10,14) 25,30,35,25ibs
machine laterals (10,8,8) 60,80,90
seated DB press (8,8,6,14) 50,70,90,55
rear delts w/ cables (10,10,10) 40,50,55

close grip bench w/ EZ bar (12,10,10) 170,190,210ibs
pressdown (3x10) 175,185,195
reverse grip pressdown [single arm] (12,12,12,9) 20,30,40,50

[Diesel]

bent BB rows [reverse grip] (8,8,6) 225,250,275ibs
iso-rows [single arm] (8,8,6) 90,115,145ibs
cable rows with v-bar (8,8,8,6) 150,200,250,275
lat pull downs with v-bar (3x8) 100,150,180

BB shrugs (10,8,8,10,20) 225,245,265,285,225ibs
DB shrugs (12,12,12,20) 70,80,90,60

seated calf raise (3x20) 70ibs
single calf press on sled (3x15) 90ibs

i actually felt a pump in my back today after the isol-rows and cable rows, which has never happened to me before. and, normally I would have dropped lat pull downs for a couple of more weeks, but since I didnt do the normal last set of 15 for anything, i decided to add lat pull downs in. overall, a good day.

[Diesel]

forgot to add that starting next week everything is going to be done without locking out. squats, leg presses, hack squats (if i ever do those), all bench press movements and shoulder presses. so from now on all lifts above are w/o locking out, unless stated.

[ryanmalone43]

hey diesel, i was just looking through your log... impressive strength man. heres an idea you may want to consider for chest days, instead of a barbell movement see what you can do pressing some heavy dumbells early in your workout. Adds a lilttle variation to your routine. Maybe give that a shot for a week or two then go back to pressing bars first. Just a thought, goodluck man, props on staying natural as well

[Diesel]

all lifts were done with no locking out. and flat DB press was done to keep all the stress on my chest.

incline BB bench (8,8,8,5) 205,225,245,265ibs
Incline DB flies (10,10,12) 40,50,60
flat DB press (10,10,8,5) 60,70,80,90
pec deck (3x10) 80,100,120

alternating DB curls (3x10) 30,35,40
EZ bar curls (3x8) 100,110,120
spider curls (10,10,8) 45,55,65
single arm cable curls (3x10) 30,35,40

i really liked doing lifts w/o locking out. felt good, especially on incline. tomarrow will be interesting w/ no locking out in squats.

[Diesel]

squats and leg presses were done w/ no locking out.

leg extensions (12,10,10,11) 90,100,130,150ibs
squats (10,8,8,6,3) 275,315,345,365,405
leg presses (10,8,6) 540,630,720

SLDL (3x12) 135,155,175ibs
lying leg curls (3x8) 70,80,90

donkey calf raise (3x8) 280,300,320ibs
seated calf raise (3x12) 90,95,100
calf press on sled (10,12,12) 360,380,400

today when squatting, i noticed that my weight is evenly distributed on my feet and not mostly on my heels. it could have been b/c of not locking but i will fix that next time. the set of 275 in squats was more to get a feel for not locking out. that set will be eliminated next round.

[Rocky]

How's it going including SLDL in with squats and leg press. I notice you're using a lighter weight than if you were doing them in a seperate workout (not surprising given your squat and press weight!!). You styill getting a good workout on hams?
Was curious, cos' I'm probably gonna do the same thing when I join the gym soon.

[Diesel]

actually right now i do SLDL every other week. during weeks when SLDL is done I will also do lying leg curls. and, on weeks i dont do SLDL i do lying leg curls and standing leg curls. I do this b/c there is really no chance of me overtraining w/ SLDL then. It also keeps variation in my workout. I feel it really good in my hams and glutes. Yesterday i had an awesome pump from the waste down. probably b/c i didnt lock out in squats and adding in leg extensions but SLDL just really pumped the blood in my hams.

What I used to do is: I would do SLDL on fridays w/ my back. but, after a few weeks i noticed my lower back getting fatigued rather quickly when doing squats. thats the reason i changed it.

EDIT: Oh, and normally when I used to squats locking out my knees would feel a little weak later that night. Since i didnt lock out yesterday they felt great and my quads still had a pump about one hour after my workout. I would definately recommend not locking out in squats to those who lock out.

[Rocky]

I'll give the no locking out a try when I can start squats. Was gonna do the same thing and alternate SLDL with leg curls each week. Great minds think alike! Ha ha! Glad it's working out for ya.

[Diesel]

lol rocky, if only everyone could think like us.

heres todays workout
standing lateral raise (10,10,11,10) 25,30,35,30ibs
machine laterals (3x8) 50,70,90
seated DB press (8,8,7,12) 50,70,90,60
rear delts w/ cables (3x10)

BB close grip bench (12,10,8) 175,195,215ibs
rope press downs (3x10) 90,100,110
reverse grip pressdown [single arm] (12,10,8,8)

DB presses were done to keep all the stress on my shoulders

[skywalker]

Big Diesel with the big weights, awesome stuff man!