[Fry]

Well This is the workout that I use which is most productive for me!

Form is super strict and is painfull as hell.

Don't really care for competition just tryin to get a low bf% and build solid muscle.

Body Stats which will be updated 18th of each month

Chest = 48inch
Bicep = 17inch
waist = 36inch
Quads = 26inch
Calves = 14.5inch

LEGZ

Leg extention 75kg 6 slow intense reps then rest pause for 10seconds plus 2 static/ Negatives. Pre-exahust
(No rest)
Leg press 120kg 3rep + 2 negtives and 1 static at 180kg
Seated Calf raises 70kg 4 reps + 2 negative/ statics

After this I found it difficult to walk down stairs to get out of the gym. But I think I could of gone a bit more intense my goal is to hold the top contraction a little longer.

rest is 3-6days so sunday will be delts and arms.

Diet has been good cut out all the junk and dropped my waist from 42inches to 36inches in one month (not quite a six pac but hey I'll get there + Bonus no musclular size has dropped so it means I'm gainning in lean muscle)

I'll keep u updated on my progress

[TrueOutlaw]

waist 42in to 36in thats awesome man keep up the hard work and stay motivated

[Project Evo]

Excellent work on dropping the waist size (I know the feeling of the six-pack!!) and pleased to hear you've not lost elsewhere. Are you including any squats or SLDL's in your leg program? I would seriously consider an inclusion of both or at least one of these exercises. Squats are a superb all rounder and SLDL's are great for building hams. It'll be interesting to see the rest of your training log as and when you post it.
Keep up the good work.

[Fry]

Not sure what sldl's are but thanks for the complements. My goal is to get as lean as I can and build as much muscle as possible in this state. Like I said next workout is tomorrow last work out was about 3days ago.

I have to be extremely vigialent in holding laterals in the positive portion of the movement. (count to 5 so it's gonna be tough and intense all the way)

[Rocky]

Interesting routine you've got there! Looking forward to reading more. It's clearly working for you.
SLDL's are stiff leg deadlifts. Excellent for lower back and hams (and it being a deadlift the whole of the body gets drained by them!)

[Fry]

Stiff legs yeah that makes sense I have regular deads in another workout so it might be covered there.
Haven't fully recovered yet so guess monday is the workout set making sure rest today so go 110% in the Gym.

[Rocky]

Regular deadlifts don't really hit the hams like stiff leg do - worth giving them a try to see how you get on! Can get a great feeling in hams from them. Good luck with next session man! 110% all the way!

[Fry]

Today

- Dumbell laterals 12.5kg 5 reps (Holding 5 seconds at the top of the movement) and 2negatives + 2 statics.
- reverse laterals machine 50kg 4reps + 2 negatives + 1 static
- Standing Biceps Curl 45kg 3 + 2 Negatives
- Triceps Pressdowns preexaust with (50kg 3 + 2N)
-Dips 3 + 2n

Dam Im sore after this. I hoped to get more reps out in arms but my shoulders fatigued extremely quickly with the 5 seconds at top position. I was disapointed today because I couldn't get enough reps. But now my arms have seized up and it's difficult to type (the Pain....... so guess I did work hard)

any way next time I come round to this workout weight will increase in laterals and goal will be to squeeze out more inital reps.

[Fry]

I'll try those stiff legs. I do deads on a block so I think it's pretty much a stifflegdeadlift any way. Slow up slow down and dam its the most pain you will feel in a life time. (hell after the first rep most people are spent).

Legz on fri post up then.

[TrueOutlaw]

good work fry 5 sec at the top of those raises must givi u a good burn

[Rocky]

I love your sessions. Look really interesting - glad they work for ya!

[Project Evo]

Originally Posted by TrueOutlaw

good work fry 5 sec at the top of those raises must givi u a good burn

Lactic Hell!!! Excellent stuff though Fry.

[Fry]

^^ Thanks Project Evo and Rocky.