Solid leg session..Those 205 stiff leg deads are impressive!!
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01-17-2016, 10:56 PM #4291
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01-18-2016, 04:47 AM #4292
Monday January 18, 2015 - Back, Biceps
BACK
Lat Pulldown
16,13,11 x 125
Seated Row
13,11,11 x 125
Stretch
BICEPS
-----
Incline Curl
15,14,13,11 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,12,11,10, x 90
-----
FOREARMS
-----
Farmers
90 secs- x 65
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
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01-20-2016, 03:08 AM #4293
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.--------------------------------------------------------------
Available as a rep
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01-20-2016, 04:08 AM #4294
Wednesday January 20, 2016 - Triceps, Chest, Delts
TRICEPS
Bench Dips
15 x 45 warmup, then 14,13,12,10 x 80
Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-3,13-3,10-4 x 125 - Flare out at bottom
CHEST
Cable Crossover -- skipped
15 x 45
SHOULDERS
Face Pulls - Spread rope at contraction
15,14,12,11 x 90
Lateral Raise
10,9,9 x 25
Face-Down on Bench Rear Lateral Raise
11,11,10 x 25
3 sets hanging leg raise--------------------------------------------------------------
Available as a rep
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01-20-2016, 09:20 AM #4295
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
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...
"No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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01-21-2016, 04:42 AM #4296
Thursday January 21, 2015 - Legs
HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,11 x 70
QUADRACEPS
-----
Squat --
7,7,7,7 x 245 (UP 20)
SUPERSET
Leg Press --heavy concentration on contraction
11,10,10,9,8 x 500 (UP 15)
Leg Press Calf
15,12,12,12,11 x 500 (UP 15)
CALVES
-------
Seated Calf
15,13,12,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets--------------------------------------------------------------
Available as a rep
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01-22-2016, 04:27 AM #4297
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!--------------------------------------------------------------
Available as a rep
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01-22-2016, 05:05 AM #4298
Friday January 22, 2015 - Back, Biceps
BACK
Lat Pulldown
13,11,10 x 135 (UP 10)
Seated Row
10,8,7 x 135 (UP 10)
Stretch
BICEPS
-----
Incline Curl
15,14,13,10 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,11,10, x 90
-----
FOREARMS
-----
Farmers
90 secs- x 65
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
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01-22-2016, 05:44 AM #4299
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01-23-2016, 07:18 AM #4300
Saturday January 23, 2016 - Triceps, Chest, Delts
15 minutes aerobic work
TRICEPS
Bench Dips
15 x 45 warmup, then 15,14,13,12 x 80
Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-3,13-3,12-2 x 125 - Flare out at bottom
CHEST
Cable Crossover -- skipped
15 x 45
SHOULDERS
Face Pulls - Spread rope at contraction
15,14,13,11 x 90
Lateral Raise
10,9,9 x 25
Face-Down on Bench Rear Lateral Raise
10,9,9x 25
5 sets hanging leg raise--------------------------------------------------------------
Available as a rep
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01-23-2016, 07:22 AM #4301
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01-23-2016, 06:27 PM #4302
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01-24-2016, 11:08 AM #4303
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01-24-2016, 01:03 PM #4304
Sunday January 24, 2015 - Legs
HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,13,12 x 70
QUADRACEPS
-----
Squat --
9,8,8,7 x 245
SUPERSET
Leg Press --heavy concentration on contraction
11,11,9,9,10 x 500
Leg Press Calf
16,14,12,11,11 x 500
CALVES
-------
Seated Calf
12,12,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets--------------------------------------------------------------
Available as a rep
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01-25-2016, 04:15 AM #4305
Monday January 25, 2015 - Back, Biceps
BACK
Lat Pulldown
13,11,10 x 135
Seated Row
10,9,8 x 135
Stretch
BICEPS
-----
Incline Curl
15,14,11,11 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,10,11,10, x 90
-----
FOREARMS
-----
Farmers
90 secs- x 65
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
-
01-26-2016, 04:49 AM #4306
Tuesday January 26, 2016 - Triceps, Chest, Delts
TRICEPS
Bench Dips
15 x 45 warmup, then 15,13,13,12 x 80
Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-4,13-4,12-2 x 125 - Flare out at bottom
CHEST
Cable Crossover --
11 x 45
SHOULDERS
Face Pulls - Spread rope at contraction
15,14,12,11 x 90
Lateral Raise
10,8,8 x 25
Face-Down on Bench Rear Lateral Raise
10,9,9 x 25
3 sets hanging leg raise--------------------------------------------------------------
Available as a rep
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01-27-2016, 05:15 AM #4307
Wednesday January 27, 2015 - Legs
HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,12 x 70
QUADRACEPS
-----
Squat --
10,10,9,8 x 245
SUPERSET
Leg Press --heavy concentration on the contraction
11,11,10,10,10 x 500
Leg Press Calf
16,15,12,11,11 x 500
CALVES
-------
Seated Calf
12,11,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets--------------------------------------------------------------
Available as a rep
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01-27-2016, 03:05 PM #4308
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01-28-2016, 05:06 AM #4309
Thursday January 28, 2015 - Back, Biceps
BACK
Lat Pulldown
13,11,10 x 135
Seated Row
10,8,8 x 135
Stretch
BICEPS
-----
Incline Curl
15,13,12,11 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,11,10, x 90
-----
FOREARMS
-----
Farmers Walk
90 secs- x 65
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
-
01-30-2016, 05:54 AM #4310
Saturday January 30, 2016 - Triceps, Chest, Delts
TRICEPS
Bench Dips
15 x 45 warmup, then 16,14,12,12,10 x 80
Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-3,13-3,13-2 x 125 - Flare out at bottom
CHEST
Cable Crossover -- SKIPPED
11 x 45
SHOULDERS
Face Pulls - Spread rope at contraction
16,13,12,11 x 90
Lateral Raise
11,8,9 x 25
Face-Down on Bench Rear Lateral Raise
10,9,9 x 25
3 sets hanging leg raise--------------------------------------------------------------
Available as a rep
-
01-31-2016, 06:14 PM #4311
Sunday January 31, 2015 - Legs
HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,12 x 70
QUADRACEPS
-----
Squat --
11,11,10,9 x 245
SUPERSET
Leg Press --heavy concentration on the contraction
12,12,11,11,10 x 500
Leg Press Calf
16,16,13,12,11 x 500
CALVES
-------
Seated Calf
12,11,11,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets--------------------------------------------------------------
Available as a rep
-
02-01-2016, 04:27 AM #4312
Monday February 01, 2016 - Back, Biceps
BACK
Lat Pulldown
13,10,9 x 135
Seated Row
11,9,9 x 135
Stretch
BICEPS
-----
Incline Curl
15,13,11,10 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,11,11 x 90
-----
FOREARMS
-----
Farmers Walk
65 secs- x 75 (UP 10)
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
-
-
02-02-2016, 05:42 PM #4313
Tuesday February 2, 2016 - Triceps, Chest, Delts
TRICEPS
Bench Dips
15 x 45 warmup, then 16,15,13,12,11 x 80
Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-3,12-3,12-2 x 125 - Flare out at bottom
CHEST
Cable Crossover -- SKIPPED
11 x 45
SHOULDERS
Face Pulls - Spread rope at contraction
16,14,12,11 x 90
Lateral Raise
10,9,8 x 25
Face-Down on Bench Rear Lateral Raise
10,10,9 x 25
3 sets hanging leg raise--------------------------------------------------------------
Available as a rep
-
02-02-2016, 06:23 PM #4314
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02-03-2016, 04:49 AM #4315
Wednesday February 3, 2015 - Legs
HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
13,12,12 x 70
QUADRACEPS
-----
Squat --
12,11,10,10 x 245
SUPERSET
Leg Press --heavy concentration on the contraction
12,12,11,10,10 x 500
Leg Press Calf
16,14,12,10,10 x 500
CALVES
-------
Seated Calf
12,12,11,10,10 x 120
Interspersed--
Hanging Leg Raise
3 sets--------------------------------------------------------------
Available as a rep
-
02-03-2016, 05:37 AM #4316
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02-04-2016, 03:50 AM #4317
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02-04-2016, 03:57 AM #4318
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!--------------------------------------------------------------
Available as a rep
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02-04-2016, 04:49 AM #4319
Thursday February 04, 2016 - Back, Biceps
BACK
Lat Pulldown
13,11,9 x 135
Seated Row
11,10,9 x 135
Stretch
BICEPS
-----
Incline Curl
15,13,11,9 x 35
E-Z Cable Curl - Fat Gripz - 3 feet away
12,12,11,10 x 90
-----
FOREARMS
-----
Farmers Walk
65 secs- x 75 (UP 10)
Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs--------------------------------------------------------------
Available as a rep
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02-04-2016, 04:49 PM #4320
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