Solid leg session..Those 205 stiff leg deads are impressive!!
Printable View
Solid leg session..Those 205 stiff leg deads are impressive!!
Monday January 18, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
16,13,11 x 125
[b]Seated Row[/b]
13,11,11 x 125
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,14,13,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,12,11,10, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
[QUOTE=lonniej;1417640471]Solid leg session..Those 205 stiff leg deads are impressive!![/QUOTE]
You really think so? I can do more weight, but I find that SLDs are more about feel and contraction than weight. Also my form would not be as good, so not as effective. I know guys can go into the 300s and 400s, but like I said - to me it's about feel.
Back and hamstrings you can't see, so those two areas are hard for most people to work properly. Like, when I see someone "working" back on the seated row and only their arms are moving? --Their entire upper body is fixed except the arms. To work the back you have to move the whole shoulder girdle.
Wednesday January 20, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45 warmup, then 14,13,12,10 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
14-3,13-3,10-4 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- skipped
15 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
15,14,12,11 x 90
[b]Lateral Raise[/b]
10,9,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
11,11,10 x 25
[b]3 sets hanging leg raise[/b]
[QUOTE=kconnell;1418117101]You really think so? I can do more weight, but I find that SLDs are more about feel and contraction than weight. Also my form would not be as good, so not as effective. I know guys can go into the 300s and 400s, but like I said - to me it's about feel.
Back and hamstrings you can't see, so those two areas are hard for most people to work properly. Like, when I see someone "working" back on the seated row and only their arms are moving? --Their entire upper body is fixed except the arms. To work the back you have to move the whole shoulder girdle.[/QUOTE]
Yes I do think so..I believe SLDs have to been right, good form and feel as you say..This is not only effective but prevents injury..I see bad form everyday I go to the gym, makes me want to yell at someone!! I have learned the hard way over the years, bad things happen when things are not done right...
Thursday January 21, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
14,12,11 x 70
QUADRACEPS
-----
[b]Squat[/b] --
7,7,7,7 x 245 (UP 20)
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
11,10,10,9,8 x 500 (UP 15)
[b]Leg Press Calf[/b]
15,12,12,12,11 x 500 (UP 15)
CALVES
-------
[b]Seated Calf[/b]
15,13,12,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
[QUOTE=lonniej;1418167981]Yes I do think so..I believe SLDs have to been right, good form and feel as you say..This is not only effective but prevents injury..I see bad form everyday I go to the gym, makes me want to yell at someone!! I have learned the hard way over the years, bad things happen when things are not done right...[/QUOTE]
Well, I agree wholeheartedly with you point about form (just like prior comment about seated rows), I also agree about SLDs. But that's where, to me, the weight is not near as important as the feel. For both back and hamstring work, the stretch and full contraction is so important. Well it is for every muscle group, but more so for those since you can't see the muscles working.
thanks!
Friday January 22, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
13,11,10 x 135 (UP 10)
[b]Seated Row[/b]
10,8,7 x 135 (UP 10)
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,14,13,10 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,11,11,10, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
Nice work Keith!
I decided I am going to bring the farmers back into the mix. I just have to rearranged a little in the basement.---actually kind of missing the commercial gym.
Saturday January 23, 2016 - Triceps, Chest, Delts
15 minutes aerobic work
TRICEPS
[b]Bench Dips[/b]
15 x 45 warmup, then 15,14,13,12 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
14-3,13-3,12-2 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- skipped
15 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
15,14,13,11 x 90
[b]Lateral Raise[/b]
10,9,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
10,9,9x 25
[b]5 sets hanging leg raise[/b]
[QUOTE=JohnButz;1418588561]Nice work Keith!
I decided I am going to bring the farmers back into the mix. I just have to rearranged a little in the basement.---actually kind of missing the commercial gym.[/QUOTE]
I know how you feel. Advantages/disadvantages to both.
Nicwe work Keith..Hope your weekend is going well!
[QUOTE=lonniej;1418930451]Nicwe work Keith..Hope your weekend is going well![/QUOTE]
Samr to you Lonnie. If it's a weekend, then I'm busy - that's for sure.
Sunday January 24, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
14,13,12 x 70
QUADRACEPS
-----
[b]Squat[/b] --
9,8,8,7 x 245
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
11,11,9,9,10 x 500
[b]Leg Press Calf[/b]
16,14,12,11,11 x 500
CALVES
-------
[b]Seated Calf[/b]
12,12,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Monday January 25, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
13,11,10 x 135
[b]Seated Row[/b]
10,9,8 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,14,11,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,10,11,10, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
Tuesday January 26, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45 warmup, then 15,13,13,12 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
13-4,13-4,12-2 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] --
11 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
15,14,12,11 x 90
[b]Lateral Raise[/b]
10,8,8 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
10,9,9 x 25
[b]3 sets hanging leg raise[/b]
Wednesday January 27, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
14,12,12 x 70
QUADRACEPS
-----
[b]Squat[/b] --
10,10,9,8 x 245
SUPERSET
[b]Leg Press[/b] --heavy concentration on the contraction
11,11,10,10,10 x 500
[b]Leg Press Calf[/b]
16,15,12,11,11 x 500
CALVES
-------
[b]Seated Calf[/b]
12,11,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Nice work Keith!!
Thursday January 28, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
13,11,10 x 135
[b]Seated Row[/b]
10,8,8 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,12,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,11,11,10, x 90
-----
FOREARMS
-----
[b]Farmers Walk[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
Saturday January 30, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45 warmup, then 16,14,12,12,10 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
13-3,13-3,13-2 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- SKIPPED
11 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
16,13,12,11 x 90
[b]Lateral Raise[/b]
11,8,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
10,9,9 x 25
[b]3 sets hanging leg raise[/b]
Sunday January 31, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
14,12,12 x 70
QUADRACEPS
-----
[b]Squat[/b] --
11,11,10,9 x 245
SUPERSET
[b]Leg Press[/b] --heavy concentration on the contraction
12,12,11,11,10 x 500
[b]Leg Press Calf[/b]
16,16,13,12,11 x 500
CALVES
-------
[b]Seated Calf[/b]
12,11,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Monday February 01, 2016 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
13,10,9 x 135
[b]Seated Row[/b]
11,9,9 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,11,10 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,11,11,11 x 90
-----
FOREARMS
-----
[b]Farmers Walk[/b]
65 secs- x 75 (UP 10)
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
Tuesday February 2, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45 warmup, then 16,15,13,12,11 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
13-3,12-3,12-2 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- SKIPPED
11 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
16,14,12,11 x 90
[b]Lateral Raise[/b]
10,9,8 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
10,10,9 x 25
[b]3 sets hanging leg raise[/b]
Nice work Keith..Sent you a PM..
Wednesday February 3, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
13,12,12 x 70
QUADRACEPS
-----
[b]Squat[/b] --
12,11,10,10 x 245
SUPERSET
[b]Leg Press[/b] --heavy concentration on the contraction
12,12,11,10,10 x 500
[b]Leg Press Calf[/b]
16,14,12,10,10 x 500
CALVES
-------
[b]Seated Calf[/b]
12,12,11,10,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
[QUOTE=kconnell;1421148421]Wednesday February 3, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 205 -
[b]Lying Leg Curl[/b] -
13,12,12 x 70
QUADRACEPS
-----
[b]Squat[/b] --
12,11,10,10 x 245
SUPERSET
[b]Leg Press[/b] --heavy concentration on the contraction
12,12,11,10,10 x 500
[b]Leg Press Calf[/b]
16,14,12,10,10 x 500
CALVES
-------
[b]Seated Calf[/b]
12,12,11,10,10 x 120
Interspersed--
Hanging Leg Raise
3 sets[/QUOTE]
Nice session Keith! After a couple years, how is your leg (skiing accident)? Any discomfort etc? Breaks can be tough to deal with, but sometimes you hear that the bone is stronger than ever.
[QUOTE=lonniej;1421079121]Nice work Keith..Sent you a PM..[/QUOTE]
Thanks Lonnie!
[QUOTE=JohnButz;1421152671]Nice session Keith! After a couple years, how is your leg (skiing accident)? Any discomfort etc? Breaks can be tough to deal with, but sometimes you hear that the bone is stronger than ever.[/QUOTE]
Thanks for remembering. Well, if you remember, I didn't heal right away. Part of it was due to no pins because the doctor thought it was "close enough" that it would heal on its own. Well, it didn't except at one end, so I had a bone stimulator (sonic pulses). That worked, but total time was 9 months. It's fine now. I've skied multiple times, and as you've seen I do a lot of weight with legs. No problems, although I get a slight tingle there when the weather is cold or very wet. The bone is actually stronger now. Amazing how the body heals itself. The bones will re-contour (restore the same shape). Since there no pins, it was slightly off, due to the range of motion is less than my other (right leg). I can do calf motions and it doesn't affect it, but it is noticeable during stretching... I can't stretch a much with the left now.
Thank for asking!
Thursday February 04, 2016 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
13,11,9 x 135
[b]Seated Row[/b]
11,10,9 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,11,9 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,12,11,10 x 90
-----
FOREARMS
-----
[b]Farmers Walk[/b]
65 secs- x 75 (UP 10)
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
[QUOTE=kconnell;1421367901]Thanks for remembering. Well, if you remember, I didn't heal right away. Part of it was due to no pins because the doctor thought it was "close enough" that it would heal on its own. Well, it didn't except at one end, so I had a bone stimulator (sonic pulses). That worked, but total time was 9 months. It's fine now. I've skied multiple times, and as you've seen I do a lot of weight with legs. No problems, although I get a slight tingle there when the weather is cold or very wet. The bone is actually stronger now. Amazing how the body heals itself. The bones will re-contour (restore the same shape). Since there no pins, it was slightly off, due to the range of motion is less than my other (right leg). I can do calf motions and it doesn't affect it, but it is noticeable during stretching... I can't stretch a much with the left now.
Thank for asking![/QUOTE]
Good to hear you are 100% KC! I have been fortunate in recent years to not have any major issues.---Once in a while I slightly tweak my mid-back, but it usually heals overnight.