[xtweak05]

weather in the U.K. okay? I think that is non-existant Rocky lol. Have fun though man. Lookin forward to your return

[Amped]

Have fun on the trip and I like the negatives and superset on laterals. Good job as always.

[SimplyHuge]

BB Bent Row: 135lb x 10, 200lb x 8, 250lb x 8 (2 sets) DROP sets to 210lb x 8, 190lb x 8
Wide Grip chins: w/33lb x 8, x 5 then bodyweight to fail changing to a different grip 4 times - 2 sets

Nice job with the weights Rock. Especially the BB Bent Rows. Keep pushing it!

[chesticles]

Nice session Rock, Heavy ass dips! Have fun on your trip man, and stay away from the kids toilets!

[Rocky]

Well howdy doody! Trip was good fun, although I did get some crazy looks because I took my multi-vit, BCAA,,EFA caps and creatine with me! :)

Ok A day later than should be because of trip but did legs. Not really the session I was hoping for because 1. I was stilla little tired. and 2. My back is still aching a bit - partly from the dead when I overstrained the other week and partly from sleeping in the rough for the weekend, so knocked squats on the head. Also, the trainer we're hoping to poach from the gym came over and talked to me for about 15 mins when I was gonna do lunges so had WAY too much rest time between press and lunge - oh well, better than nothing.

Seated Squat: 265lb x 10, 385lb x 10, 410lb x 10, 440lb x 6
DB Lunges: 95lb x 8, 100lb x 2 (got pins and needles from crouching down whilke I was talking hoping he'd realise I was tryig to train, but stayed down too long! :) )
Leg Curl: 155lb x 10, 200lb x 10, 220lb x 5 (horrible machine - uncomfortable)

SUPERSET WITH

Leg Ex: 155lb x 10, 200lb x 10, 220lb x 10

Calf Press: 275lb x 12, 365lb x 10, 385lb x 10

SUPERSET WITH

Seated Squat - same weight and reps

So so session. Hope my back eases up so I can get back into squats and deads quickly.

[kbak]

man..that's still a good leg session to me with the fatigue...keep it up man, good work

[Nothin' but a peanut!!]

lol not most intense sounding but still yuo done it and yeah better than nothing! but once for a group of guys who worked out i watchedm them talk for AN HOUR then go BACK and finish their sets and their workouts! and 100lb DB lunges?!
man holy cow.also that is a huge leg extension i must say - our stack is 50lbs only! and im thinkin maybe i could push 100lbs on it but over 200 is big nice man keep training hard and maybe you can fill in for rooney!

[TrueOutlaw]

hope the back eases to bro good session though.....just tell that trainer to fuck off next time he should know better

[BigBen]

Still a qualty session despite all the things that tried to trouble your workout rocko! Hope that back heals up too bro, lay down as much as possible throughout the day bro, and get a good nights sleep.

and

[pauliepr]

Im not sure how those seated squats work, but those numbers are amazing. keep up the good work, and damn that trainer!

[CJU]

OUCH! supper setted squat! i don't even want to know how bad that hurt!

trainers sure can talk alot huh? i know how that is....multiple times i have had people come and talk at me for to long for different reasons, and i can never just cut them off and go back to my workout! i don't want to look like a jerk!

[Q80_MuscleHed]

damn it .. suppersetting on leg day .. i bet u faced some problems while driving ur car after this session bro .. ur leg were shaking :) .. awesome session again brother

[Rocky]

Thanks kbak.
Peanut - lol - I think the last thing the England squad wants is me hindering their chances. Besides running around a football pitch is too much cardio.
Thanks T.O. & Ben - yeah, hope my back is better quick - missing out my deads isn't good!
PauliePR - seated squat is basically a leg press but you push yourself back on the seat rather than pushing the weight stack on it's own, so you have to factor in some bodyweight but I'm not sure how much so I just write the numbers from the stack.
CJU - yeah I know what you mean - I'm too polite to just say "I'm training - piss off" :)
q80 - had the good pump feeling in my legs but not the soreness I usually expect - hopefully next time I'll be back with squats! :)

Ok - Chest & Back. Not a bad session really as I was on my own agai and it's normally pretty awkward getting the DB's up for incline press and usually waste a load of energy just getting them up into the start position, but did ok - not up to my best yet but getting there. Here it was:

DB Incline Press: 45lb x 10, 66lb x 10, 90lb x 8, x 6

Decline BB Press: 135lb x 10, 200lb x 6, x 6, x 5

Pec Dec: 140lb x 10, 145lb x 6 (2 sets)

SUPERSET WITH

BB Bent Row: 135lb x 10, 200lb x 8, 265lb x 5 (2 sets) then drop to 200lb x 8

Wide Chins: w/45lb x 6, x 4, bodyweight x 6, then couple of sets with various grips

SUPERSET WITH

Lying DB pullovers: 66lb x 10, 90lb x 8, 100lb x 4 - awkward

Crunches (3 sets)
SUPERSET WITH
Hanging leg raises (3 sets)

DB Shrugs: 80lb x 12, 90lb x 10, 100lb x 10

Ok session and all done in just over 45 mins.

I'm gonna put a couple of pics in my comparison pics thread in the members section now! :)