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Post by Roger on Nov 10, 2007 15:09:34 GMT -5
That is the one. Liked it as soon as I saw it. Thanks Eric you really have helped me deal with this little set back.
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Post by Roger on Nov 11, 2007 16:01:09 GMT -5
11/11/07 warmup bike- 7 min. leg press warmup 2 plates ea side 2x10 superset - leg press-4 plates ea side/ hacks 1p+25 x10 tri set - leg press-4p./ hacks-1p+25 /Smith squat- 1p. x10 giant set-press-4p /hack1+25/smith-1p/leg ex-140/bw lunges x10
lying leg curl-140lbsx10 SS-lying curls-140 /seated leg curls- 70lbs x10 Triset-lying curl- 140/seated-70/1-leg seated curls-35lbs x10
felt great got a good pump- legs already getting tight and sore Going to walk 3 miles with Sunny now. [HELP] LOL
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Post by Roger on Nov 12, 2007 11:41:47 GMT -5
11/12/07 Traps- standing calf shoulder shrugs- 140lbs 5x12 Calves Donkey calf raise on Smith machine [ got a little creative on this] 90lbs x12 120lbsx12 180lbsx12 230lbs- 4x12 standing calf-190lbs. 3x40- seconds or failure seated calf-190lbs 3x12 Sunny's 3 mile walking class
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Post by Roger on Nov 14, 2007 11:09:49 GMT -5
11/14/07 Calves& Traps Calves on hacks- 1p ea sidex20 2x15 3x12 4-4x8 3x12 2x12 body weight calf raise to failure between each set standing calf shrugs-50lbs 2x50 10lb DB neck raises 3x10 Sunny's 3 mile walking class Blast legs tomorrow
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Post by EBA84 on Nov 14, 2007 11:39:54 GMT -5
11/11/07 warmup bike- 7 min. leg press warmup 2 plates ea side 2x10 superset - leg press-4 plates ea side/ hacks 1p+25 x10 tri set - leg press-4p./ hacks-1p+25 /Smith squat- 1p. x10 giant set-press-4p /hack1+25/smith-1p/leg ex-140/bw lunges x10 lying leg curl-140lbsx10 SS-lying curls-140 /seated leg curls- 70lbs x10 Triset-lying curl- 140/seated-70/1-leg seated curls-35lbs x10 felt great got a good pump- legs already getting tight and sore Going to walk 3 miles with Sunny now. [HELP] LOL Nice...
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Post by Roger on Nov 15, 2007 10:27:45 GMT -5
11/15/07 Legs Superset Hacks & Extensions 1x15x185 hacks/ 1x15x100 ex 1x12x235 hacks/ 1x15x100 ex 1x10x285 hacks/ 1x15x100 ex 1x10x335 hacks/ 1x15x100 ex 1x10x385 hacks/ 1x15x100 ex
Superset Smith Squats & Extensions 1x10x185 squats/ 1x15x100 ex 1x10x275 squats /1x15x100 ex 1x8x 325 squats / 1x15x100 ex [got lower back a little on this] 1x10x275 squats/ 1x15x100 ex
Seated Hammer Leg Curls plate=25lbs. 1x15x1 plate 1x15x2 plates 1x10x3 plates > dropped to1x10x 2 plates 1x8x3 plates +10 > dropped to1x10x2 plates 1x10x3 plates > dropped to 1x10 2 plates
Adduction 1x15x 130 1x12x150 1x12x150 1x12x150
Eric this kicked my butt, great workout!
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Post by Intensity on Nov 15, 2007 11:00:49 GMT -5
These are some serious legs workouts Roger! You have my respect for that!
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Post by Roger on Nov 15, 2007 11:09:25 GMT -5
Thanks Mo it is helping me keep what little bit of sanity I have left. I do not do nothing very well. I need to be doing.
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Post by EBA84 on Nov 15, 2007 11:59:20 GMT -5
11/15/07 Legs Superset Hacks & Extensions 1x15x185 hacks/ 1x15x100 ex 1x12x235 hacks/ 1x15x100 ex 1x10x285 hacks/ 1x15x100 ex 1x10x335 hacks/ 1x15x100 ex 1x10x385 hacks/ 1x15x100 ex Superset Smith Squats & Extensions 1x10x185 squats/ 1x15x100 ex 1x10x275 squats /1x15x100 ex 1x8x 325 squats / 1x15x100 ex [got lower back a little on this] 1x10x275 squats/ 1x15x100 ex Seated Hammer Leg Curls plate=25lbs. 1x15x1 plate 1x15x2 plates 1x10x3 plates > dropped to1x10x 2 plates 1x8x3 plates +10 > dropped to1x10x2 plates 1x10x3 plates > dropped to 1x10 2 plates Adduction 1x15x 130 1x12x150 1x12x150 1x12x150 Eric this kicked my butt, great workout! Excellent! How did your legs feel after this one? I have legs tonight and have a special workout for my partners. lol
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Post by Roger on Nov 15, 2007 16:35:59 GMT -5
I can already tell, in the morning getting out of bed will be a challenge. Suppose to go on Sunny's walking class tomorrow. There are some pretty good hills on it. GREAT!!!!!! just what these legs will be wanting to do.
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Post by fit on Nov 15, 2007 17:12:35 GMT -5
Seriously those first two supersets look like they'd demolish me. How much rest between sets?
GREAT work!
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Post by Hoopie on Nov 15, 2007 23:48:06 GMT -5
Absolutely great leg workout Roger! Thats was something to read let alone do...
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Post by Roger on Nov 16, 2007 7:03:16 GMT -5
Fit took 1 min rest, took 2 a few times on the heavier lifts. Got this one off of Eric. Hoopie I did one of your kicked my butt just as bad. I may never plan my own workouts any more just steal from you guys. LOL
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Post by EBA84 on Nov 16, 2007 11:49:27 GMT -5
Try the one I just did. That was one of the hardest leg workouts I have ever done. Even tougher then last weeks. I am totally crippled today.
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Post by Roger on Nov 16, 2007 12:37:09 GMT -5
Yea! I looked it over this morning. It is on my things to do list.
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Post by RUBICON19 on Nov 17, 2007 9:17:50 GMT -5
Your legs must have been SCREAM'n...
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Post by Roger on Nov 17, 2007 13:14:47 GMT -5
11/17/07 legs again Smith squats {Tim style 10x10} 155lbs 10x10 probably a little light but a good starting place HS leg curls 75lbs 5x10 dropped weight to 55lbs. worked the negatives slow for 4 sets Standing calf shrugs- 180lbs 2x12 200lbs 2x10 230lbs 2x8
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Post by Roger on Nov 19, 2007 11:18:18 GMT -5
11/19/07 Quads only {super set} MedX leg ex/ Med seated leg press 80x20 140x20 100x15 180x15 120x12 220x12 140x10 260x10 80x20 140x20
Smith lunges 25lbs ea side x12 30x12 40x12
Adduction-120x20 130x20 120x20 Leg press 2 plates a side 1 set of 50reps {Thanks Tim this one kicked my butt}
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Post by EBA84 on Nov 19, 2007 22:23:27 GMT -5
How is the elbow feeling?
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Post by Roger on Nov 20, 2007 9:12:46 GMT -5
Some days are better than others. I just feel like I need to start using it more. I have been going with out the brace they gave me around the house. Feels a little closer to normal with it off. I go back to the doctor on the 28th. Just waiting it out. Thanks for asking needed to vent a little bit.
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