thx guys .. really like ur posts .. for me if i don't give all the credits for leg day .. then the whole week would be ruined loool .. i always like to go heavy with reps .. that's why i admire the way Ronnie , Branch , and JOJ train :) .. BTW Fahad don't be scared .. you're strong dude too :) .. and lool Rocky yeah my leg day was in the last day of the year .. and i'm glad to see ur post banshee in my log :)
BTW .. today ( Sunday 1-1-2006 ) was chest , Tri's and calves .. so there u go :) :
Chest :
Incline BB bench press :
2 warm up sets ( 20 reps )
Set #1 : 60 kilo ( 135 pounds ) 12 reps
Set #2 : 100 kilo ( 225 pounds ) 10 reps
Set #3 : 120 kilo ( 265 pounds ) 7 reps
Flat Bench DB press :
Set #1 : 30 kilo ( 65 pounds ) 10 reps
Set #2 : 40 kilo ( 90 pounds ) 10 reps
Set #3 : 50 Kilo ( 110 pounds ) 7 reps
Vertical Machine Bench press :
Set #1 : 3 (45 plates) each side 15 reps
Set #2 : 4 (45 plates) each side 15 reps
Set #3 : 4 ( 45 pounds plates ) + 1 ( 25 pounds plate ) each side 12 reps
Cable Cross Over :
Set #1 : 25 kilos ( 55 pounds ) 12 reps
set #2 : 30 kilos ( 65 pounds ) 12 reps
Set #3 : 35 kilos ( 75 pounds ) 12 reps
Triceps :
Straight bar Cable pushdown :
Set #1 50 kilo ( 110 pounds ) 12 reps
Set #2 60 kilo ( 120 pounds ) 12 reps
Set #3 70 kilo ( 140 pounds ) 12 reps
Overhead Triceps extention ( both hands )
Set #1 30 kilo ( 65 pounds ) 12 reps
Set #2 35 kilo ( 70 pounds ) 12 reps
Set #3 40 kilo ( 75 pounds ) 12 reps ( the last two reps were hard :) )
Calves :
Seated Calves raise supersetting with standing calves raise :
Set #1 : 3 ( 45 plates ) on the Seated machine superset with 300 pounds standing leg raise for 12 reps
Set #2 : 4 plates on seated machine superset with 360 pounds standing leg raise for 12 reps
Set #3 : 4 plates ( 45 pounds ) + 1 ( 25 plates ) on the seated machine superset with 400 pounds standing leg raise for 12 reps
that was my chest , Tri's , Calves workout .. tomorrow we're gonna do Back and Bi's .. so c u tomorrow guys
