[Zomb131]

Today i was feeling great....

QUADS
Smith Machine Squats: 135x12, 225x10, 275x8, 315x7, 335x3, 225x12
Machine Leg press: 180x12, 360x10, 540x8, 720x8, 450x12, 360x12
Machine leg ext: 140x12, 140x12, 155x10, 185x8, 215x6, 170x7

Calfs
Seated Calf Raises: 90x12, 120x12, 140x10, 160x10, 180x10, 180x8
Smith Machine BB incline raises: 225x15, 315x12, 405x10, 495x10, 585x5, 315x20 (If you have no clue what i'm talking about on this set...I used a smith machine and a metal incline ramp to do calf raises, the ramp went up to about 4 inches off the ground.)

[Zomb131]

Originally Posted by TrueOutlaw

lol know what u mean i don't mind sharing sometimes but is rather aggravating good session bro great weight as usual

No shit, i was only doing 2 sets but he had to ask. Thanks man.

[Rocky]

No shit you were feeling great. Good leg work man. I use the smith for my calf work most times too.

[Nothin' but a peanut!!]

holy shit squat and leg presses! seven hundred and twenty pounds! 720lbs!! whoooooo!
rocky has calfs now ?!?!

[Zomb131]

Shoulders...

Smith machine BB Press: 135x12, 185x10, 225x8, 255x6, 275x3, 185x12
Seated DB side raises: 30x10, 25x10, 40x10, 45x8, 50x6, 40x10
Seated DB rear raises: 30x12, 35x10, 40x10, 45x10
Machine side raises: 110x10, 140x7, 125x10, 125x7, 125x7
Machine rear delt flys: 110x12, 140x10, 170x8, 200x8, 200x7

[Rocky]

Great stuff every time you go in. Super boulder shoulders after that I suspect. 2 exercises for rear delts too!

[Zomb131]

I think my rear delts are another lacking body part...so i gotta hit it hard!

[kbak]

dude that's a killer looking leg set...and blasted the shoulders bada$$ man...

i gotta try that leg excercise set up you got...but with my little girl weightloads ...good workouts man...

[Natureboypkr]

I know a good exercise for rear delts first you lay face down on an inclice bench and do rear delt raises when you can't do anymore of those go straight into rowing the dumbbells like a back excercise but keep the dumbbells up toward your shoulders

[xtweak05]

killer sessions as always bro. Throwin up some powerful weight for sure, keep up the intensity bro and as Q would say SQUEEEZE

[Rocky]

Nice intensity technique natureboy.

[Zomb131]

I usually do those but I have been really trying to switch my workouts up. Since my back is better now, i'm able to expand my workouts again. Thanks for the tip about rowing the weight.

I was slacking...i mean drinking on wednesday night so i forgot to post my work out..so here she is....

Wednesday
BACK
Machine Lat pullovers: 90x12, 180x10, 200x10, 220x8, 230x6, 250x5, 225x12
DB rows: 80x10, 110x10, 130x10, 150x8, 150x8, 150x8
Wide grip cable pulldowns: 125x12, 170x10, 200x8, 230x4, 170x12
Hyper ext (no weights): 12, 15, 15, 15 lower back got tight..so i stoped.

Tonight
TRI's
Cable 2 hand pull dn: 95x12, 110x12, 140x10, 155x8, 170x7, 180x5, 140x12 ( i like doing a lotta sets to warm up my elbows and wrists)
Seated press down: 180x12, 270x10, 360x8, 450x6, 500x5, 270x12
EZ Bar skull crushers: 25x12, 30x10, 35x8, 40x6, 45x5, 35x9
One handed cable pull down: 35x12, 50x10, 65x10, 65x8

Calfs
Seated calf raises: 90x12, 120x10, 140x10, 160x10, 160x10, 160x10
Machine donkey calf raises: 400x10, 400x10, 400x10, 400x10

[Rocky]

Great sessions. Damn you and your big DB's at your gym! :)