[Amped]

Leg Day. Thanx to you guys because I introduced lunges into the workout. By the way I hate them.

Squat

145 warmup
225 x10
275 x2
275 x2

Leg Presses

360 x 10
540 x6
630 x6
680 x4

Lunges
65 til failure
75 til failure 2 sets

Leg Extensions
205 x8 3 sets

Leg Curls
175 x10 3 sets

Standing Calf Raises superset with Sitting
400 til failure /90 til failure
490 til failure /90 til failure 2 sets

Later Boys.. Going back to sleep

[Q80_MuscleHed]

LoooL .. i'd rather going to do squat with heavy as wieght more than going to do lunges with even kids wieght :) .. good session man:)

[Rocky]

Heh, heh - them lunges sure are a bastard! Good session though!

[TrueOutlaw]

How are you doing the lunges w/ barbell behind your neck
Good work keep it up

[Amped]

Yeah, I do em with 25lbs plates with the small bar

[MaKaVeLi]

yep...lunges do suck - I did them and had a sore ass for almost a week! I prefer doing them with DBs though, you might wanna give it a try

[Amped]

Ok, I spent the two hours roller skating with my girls today. After leg day it was so much fun. (My ass is killing me.) Chest day!

Bench

225 x 10
275 x 6
295 x3
300 x1
135 x 25

Incline

185 x10
195 x10
225 x6

Decline

225 x 8
275 x 5
285 x2
225 x8

Incline Flyes

45 x12
50 x12
60 x 8
60 x8

3 sets on the ab machine

It was a good day. I actually had a full nice day off with the family and then got the chance to hit the gym hard. Later guys.

[Q80_MuscleHed]

gotta luv that max rep :) .. good workout man :)

[billy d]

yea nice 300 for the single, solid workout! even after the cardio session of rollerblading

[Amped]

Back Day

DEADLIFT

225x12
285x6
295x4
305x1
315x1

T-bar Rows

135 x12
180x 8
205x4

Lat Pulldown superset w/Sitting Cable Pulls wide grip

190 x10 190 x10 for 3 sets

15mins on bike and 10 mins on treadmill

It was a pretty good workout. I had to shorten because I had to get home for my daughter. She has a cold. I felt real good. I felt the deads in my ass porbably because of the lunges the other day. By the way, thanx for the motivation.

[MaKaVeLi]

lol I had to wait an extra day to do Deads just coz my ass was too sore from doing lunges but I guess that didnt stop you! good work man...

[Q80_MuscleHed]

good workout man .. i was wondering why is it short like that .. but i just read ur comment about ur daughter .. hope she's fine now :) .. god bless

[bigDman]

nice deadlift... i hope your daughters feeling better

[Amped]

Got up early to hit the gym. Wanted to be back in time b4 the wife went to work. My little girl stayed home again. Dragging ass at first but picked up towards the end.

Cable pressdowns w/angled bar

130 x12
145 x10
160 x8
160 x8

Tricep extension single arm dumbells

35 x10
45x8
45x8

Cable PRessdown w/rope

145 x10
160 x8
175 x6
175 x6

Skull Crushers

85 x12
95 x10
105 x8
105 x8

Weighted Dips

170 x10 3 sets

Rope Hammer Curls

55 x10
70 x8 2 sets

Incline Dumbells Curls

40 x10
45 x8 2 sets
50 x6

Reverse Grip Preacher machine Curls

55 x12
70 x10
70 x10

Preacher Curls over the backside of the Preacher Bench (This allows further extension of the arms and a better stretch)

85 x10
95 x8
105 x6

15 Mins on the treadmill......

Next two days are Dayworks but I am h