legs/abs/cavles #2
bad day today
deadlift 455x3 just stopped cba with this should have done 8 reps easily something else next week
ham curl 80kgx11 1 drop set
leg extension 98kgx25 1 drop set
ab machine crunch 84kgx12 1 drop set
tried rope crunches but knee still swollen
decline twist 10 each side
seated calves squeeze 50kgx20
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Thread: Goal - 240lb lean in 9 months
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01-19-2012, 04:54 AM #61
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03-22-2012, 05:33 PM #62
quads/calves
narrow squat 3 sets 405/315/245
narrow hack squats 3 sets 3 pps
leg extension 5 sets 125kg
seated calve raise 5 sets 2 pps
leg press 3 sets 5/5/6/7pps
db calve raises 2 sets 47.5kg
back
rack pulls depending on height i do them 225kg-245kg
pull ups 3 sets (some weighted) +20kg
standing cable row 1 arm 3 sets 54kg
db row 3 sets 65kg
pull down wide grip 3 sets 71kg
neutral grip pull ups 3 sets bw
shoulders/traps
push press (wear belt) 3 sets 205/185
seated machine 4 sets 2 pps
swinging laterals 3 sets 30kg
strict seated laterals 2 sets 17kg
rear db raises 3 sets 15kg
cable rears 3 sets 4kg
shrugs barbell 4 sets (2 heavy 2 strict) heavy-495 strict 315lb
db shrugs (high reps) 3 sets 47.5kg for reps
arms
Cgbp 3 sets 315/275/225
skullcrushers 3 sets 125lb
one arm db overhead 3 sets 14kg
rope pushdowns 5 sets 43-20kg
ez bar curls 3 sets 135lb 2 sets and 1 set with 115lb
ez bent over curls 4 sets 95lb
preacher db 4 sets 17kg-24kg
seated curls 2 sets 24kg
reverse curls cables 4 sets 64kg
wrist roller 4 sets +10lb 2 sets +5lb 2 sets
chest/abs
incline db 2 sets 57.5kg/65kg depending on reps with 57s
flat barbell 2 sets 135kg
incline bar 5 sets 85-100kg (slow and controlled)
incline fly 3 sets 24kg
incline chest press 4 sets 2 pps
decline twist 3 sets bw
rope crunch 4 sets 91kg
leg raises weighted 3 sets +8kg
crunches feet on pulldown (weighted) 3 sets +10lb
hamstring/glutes/
wide squat to low box paused 3 sets 125kg/135kg/
Stiff leg deads 145kg/145/125
hamstring curls 4 sets 84/91kg
barbell lunges/dumbbell lunges 3 sets 65kg to start
plate drags try out hold onto squat rack and heel in mdidle of plate going to try these
power-
speed-Last edited by raceto240lean; 03-23-2012 at 05:03 PM.
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03-24-2012, 05:58 PM #63
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