God damn what workout .. i didn't get enough sleep last night and i went to the gym and feel very dizzy .. what did i train ??? .. Legzzzzz !!! .. ok this my ZzZzZzZz workout :) :
Quadz
Leg Extention :
Set #1 : 55 kilos ( 120 pounds) 30 reps
Set #2 : 70 kilos ( 160 pounds ) 30 reps
Set #3 : 90 kilos ( 200 pounds ) 30 reps ( i'm not gonna do this again , my legs was frying after those sets )
Squats : ( was planning to go beyond the 90 degree ,, almost touching the floor ,, just to kick my glutes up .. according to my trainning partner i nearly thoched the floor )
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : 140 kilos ( 315 pounds ) 12 reps
Set #4 : 180 kilos ( 405 pounds ) 8 reps
Leg press :
Set #1 : 240 kilos ( 530 pounds ) 12 reps
Set #2 : 400 kilos ( 880 pounds ) 12 reps
Set #3 : 520 kilos ( 1145 pounds ) 10 reps
Hams :
Lying curls :
Set #1 : 55 kilos ( 120 pounds ) 10 reps
Set #2 : 70 kilos ( 150 pounds ) 10 reps
Set #3 : 80 kilos ( 180 pounds ) 10 reps
Single leg curls :
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 30 kilos ( 65 pounds ) 12 reps'
Set #3 : 40 kilos ( 90 pounds ) 10 reps
that's all .. What do u think guys .. Is it good for someone was prefer to go to the bed rather than doing legs ????
