[MaKaVeLi]

Friday

Back

Deadlifts: 1st 2 sets w/up(12,10,10,10,6,1) - 40kg, 60, 80, 100, 120, 140:

- was going to try 160kg today but I couldnt because the only straps that they usually keep at the gym were stolen so I was really struggling to grip anything over 120 (including 120!)

Lying BB Row: (12 - w/up,10,10,8) - 30kg, 50, 50, 60
Lat Pulldowns: (12 -w/up,10,8,6,12) - 100lbs, 110, 135, 150, 100

Biceps

Machine Preacher Curls: (12,10,8,8) - 45lbs, 50, 60, 60
Alternating DB Concentration Curls: 16x3 - 12.5kg
Cable-rope Concentration Curls: (12,10,8,8,10) - 24lbs, 30, 36, 42, 24

Time: 90 mins
Result: A bit angry at the fact that I could have gone a lot heavier on deadlifts but couldnt, but I guess I'll have to buy some straps of my own!

[Rocky]

^^Yeah! You cheap arse!! Ha ha ha! Good lifts anyway - nice and confusing mixing lbs with kgs! I have to remember to try and convert each time I do my log!!
Good work man!

[MaKaVeLi]

Worked out at home today coz the gym wasn't open...Anywayz I thought I'd do my chest workout in reverse today ie. - flys first and Bench Press last

Monday

Chest

Flat DB Flys: (12,10,10,3,8) - 11kg, 16, 16, 21, 21: went too far down on the 2nd to last set and just dropped them
Flat DB Press: (12,12,14) - 21kg: was the heaviest I could make the DBs
Incline BB Bench Press: (12,10,6) - 48kg, 63, 73

Result: Was quite an intense w/out so I really couldnt be fucked doing biceps by the end of it...

[Q80_MuscleHed]

lool .. looks like u were boring with ur home db's .. anyway great home workout man :) .. it's a smart idea to go high reps with light wieghts

[MaKaVeLi]

yeah thanx rocky, q80_muscleHed... Sometimes a little bit of light weight doesn't hurt

[MaKaVeLi]

First time doing legs in 3 weeks so I was a bit nervous at how it would go but it went fine...

Tuesday

Quads

Lying Leg Press: 1st 2 sets w/up(15,12,12,10,10,6) - 60kg, 140, 240, 300, 340, 360kg: PB!
Leg Extensions: (12 - w/up,10,10,6,8) - 47kg, 61, 89, 96, 103: also a PB

Hamstrings

SLDL: (10 - w/up,10,10,8,6) - 40kg, 60, 60, 70, 70: 1st time ever doing this but was disappointed coz my lower back prevented me from going heavier
Lying Leg Curls: (12,9,8) - 30kg, 36, 42
Standing One-Legged Curls: (12,10,10,8,12) - 12kg, 18, 18, 24, 12

Calves

Standing Calf Raises: (12,10,10,10) - 160lbs, 225, 300, 315
Seated Calf Raises: (12,12,12,10,10) - 30kg, 50, 60, 70, 70

Time: 1hr 45 mins
Result: Was a really good workout but I'll have to try and keep it to 90 mins next time

[Q80_MuscleHed]

Originally Posted by MaKaVeLi2005

First time doing legs in 3 weeks so I was a bit nervous at how it would go but it went fine...

Tuesday

Quads

Lying Leg Press: 1st 2 sets w/up(15,12,12,10,10,6) - 60kg, 140, 240, 300, 340, 360kg: PB!
Leg Extensions: (12 - w/up,10,10,6,8) - 47kg, 61, 89, 96, 103: also a PB

Hamstrings

SLDL: (10 - w/up,10,10,8,6) - 40kg, 60, 60, 70, 70: 1st time ever doing this but was disappointed coz my lower back prevented me from going heavier
Lying Leg Curls: (12,9,8) - 30kg, 36, 42
Standing One-Legged Curls: (12,10,10,8,12) - 12kg, 18, 18, 24, 12

Calves

Standing Calf Raises: (12,10,10,10) - 160lbs, 225, 300, 315
Seated Calf Raises: (12,12,12,10,10) - 30kg, 50, 60, 70, 70

Time: 1hr 45 mins
Result: Was a really good workout but I'll have to try and keep it to 90 mins next time

yeah it seems like a good workout man ..i used to go heavy in SLDL in the past .. but now i do it with moderate wieghts and 12 reps :) .. i don't know what's the point of that .. but i've taken it from Ronnie in COR movie :)

[Amped]

It is good you have an alternative when your gym is closed

[BigBen]

your hmastring are gonna be HUGE bro! Ahaha nice work, and dont worrk about going heavy on SLDL, its all about for. keep a very slight bend in the knees and bring the bar down and touch your feet with it. I get an even better pump if i put my toes on a 2 by 4 stresses the hamstrings even more. just remember to keep your head up so you back doesnt curve.


Good luck bro, and good work.

Peace

[MaKaVeLi]

Thanks for the advice BigBen - yeah I'll definately have to focus on form more than on just trying to hit them heavy ass weights for SLDL...it was only the first time I did it so I guess I can only improve from here on out!

[billy d]

Originally Posted by MaKaVeLi2005

Thanks for the advice BigBen - yeah I'll definately have to focus on form more than on just trying to hit them heavy ass weights for SLDL...it was only the first time I did it so I guess I can only improve from here on out!

I'm definately doing SLDLs to start of my hams next week..

[pickle]

what everyone else said. Great hamstring to quad strength. Your hamstring curls are fantastic. You should go running and test how quick you are! I bet its fast bro. Maybe you could try stiff legged deadlifts on a smith machine. Befor i did my back in it was the best way to focus on my hammies and i didnt have to go that heavy.

[MaKaVeLi]

^^thanks man. i really don't want a typical gym body anymore so i'm lookin to get me a dam good set of legs...hmmm say maybe like the ones u have! yeah I'll have to have a go at SLDL on the smith machine too

anywayz here's my workout...I know it's probably a lot of sets for shoulders but I felt like going a little overboard today

Thursday

Shoulders

Seated BB Military Press: (15-w/up,12,10,10,3) - 20kg, 40, 50, 60, 70
DB Side Laterals: (12,10,10,6) - 7.5kg, 10, 10, 12.5
Cable Side Laterals: (12,10,10,18) - 12lbs, 15, 18, 18: went insane on the last set
BB Wide-Grip Upright Rows: (12,12,10) - 30kg, 37.5, 45: long time since I did wide-grip so a bit lost with what reps to do
Reverse Pec-Deck: (12,10,8) - 105lbs, 120, 150
DB Front Raises: (12,12,10,6) - 12.5kg, 12.5, 15, 17.5

Triceps

Ezy-Curl Bar Skull-Crushers: (15-w/up,10,8,10) - 20kg, 30, 40, 45: went hard on that last set
DB Single-Arm Tricep Extensions: (10,10,6) - 10kg, 10, 12.5

Time: 85mins
Result: Overall a good workout with definate increases in weight...