[Diesel]

incline BB press (8,8,6,4) 205,225,250,280ibs
incline DB press (8,10,11,6) 60,70,80,90
flat BB press (8,6,5,10) 205,225,245,185

alternating curls (3x8) 25,35,45ibs
BB curls (8,8,9) 75,85,95
cable hammer curls (8,8,12) 25,35,45
spider curls (3x8) 45,55,65

i tried going thumbless for my first set on incline today and i really liked it. next week him gona lighten things up a bit and go thumbless. i just wana get used to it before i go heavy. and doing flat BB press last was rough.

[Banshee20]

oooooh Spider curls!!! Im going to do those soon, I always forget about them. Thank God for your log Diesel! Nice lifts btw.

[Rocky]

Spider curls?!?!

[Diesel]

thanks banshee and rocky these are spider curls



todays workout:

leg extensions (10,8,10) 120,150,180ibs
squats (8,8,6,3) 315,345,365,415
leg press on sled (8,8,10,12) 540,630,810,630

SLDL's (3x12) 135,165,185ibs
lying leg curls (8,8,9) 70,80,90

donkey calf raise (3x8) 300,320,340ibs
seated calf raise (3x12) 90,100,110
calf press on leg press machine (3x12) 360,380,400

[MaKaVeLi]

dam those are some stroong legs you have man!

[Rocky]

Cheers for the pics. I've done them a couple of times didn't know that's what they were called! - awesome feeling in bi's!
Nice leg session again!

[Diesel]

thanks makaveli and rocky! and i do agree that spider curls get a great pump goin.

[Diesel]

machine laterals (10,8,12) 50,70,90ibs
cable laterals (10,10,8,14) 20,30,40,25
seated DB press (10,10,9,14) 50,65,80,60
standing cable rear laterals (3x12) 35,40,45

BB close grip bench (12,10,12) 135,185,205ibs
pressdown (12,12,12,10) 150,175,195,175
overhead extensins with DB's (12,11,6) 15,20,25

decided to go with some higher reps today for the most part. my shoulders had a great pump all over once i was finished with them.

[Diesel]

bent BB rows (10,8,8,*12) 225,255,285,225ibs
v-bar rows in corner (3x8) 180,225,250
v-bar pulldowns (10,8,12) 100,150,190
wide-bar pulldowns (8,8,11) 100,140,180

BB shrugs (10,8,8,8,20) 225,255,285,305,245ibs
DB shrugs (12,12,12,25) 70,80,90,60

seated calf raise (20,20,22) 85ibs
single leg calf press on sled (15,15,18) 90

*I cant remember how many reps i did for this set. atleast 12 reps but i cant count once i get into double digits.

[Diesel]

incline BB bench (8,8,6,7,11) 205,225,245,265,225ibs
flat DB press (10,10,11,10) 50,60,80,60
incline flies (12,12,8) 30,40,50
cable crossovers (12,12,17) 30,40,50

BB curls (3x8) 95,105,115ibs
seated DB curls (3x8) 25,30,35
Superset
--seated cambered bar half curls (3x8) 80ibs
--spider curls (3x8) 45,55,55

I went thumbless for all sets on incline and personally I loved it. On any pressing movements I will go thumbless if possible. best pump ever today, i could barely stretch afterwards

[MaKaVeLi]

some nice lifts on incline BB bench press...

[Diesel]

thanks makaveli

todays session:

leg extensions (10,8,10) 120,150,190ibs
squats (8,8,6,2) 315,345,370,425
leg press on sled (8,8,6,12) 450,630,860,630

lying leg curls (8,8,8,12) 70,80,90,60ibs
standing leg curls (3x10) 20,25,30

donkey calf raise (8,8,8,12) 300,320,340,200ibs
seated calf raise (12,12,13) 90,95,100
calf press on sled (3x12) 360,380,400

today on squats i normally pointed my toes straight forward but i decided to point them out a little bit. this allowed me to go a little deeper than usually and it felt a lot more comfy.

[Diesel]

cable front raise (10,10,14) 25,35,45ibs
seated lateral raise (10,10,11,12) 20,25,30,25
seated DB press (10,10,8,10,11) 50,60,70,80,60
cable rear laterals (12,12,13) 35,40,45

reverse grip skull-crushers (3x10) 45,65,85ibs
pressdown (10,10,14) 150,175,195
cable overheads (3x8) 60,70,80