This is the heaviest I`ve squatted since I hurt my back last year doing rack deadlifts...............felt strong with plenty of power left in the tank on every set.
Time to start adding some poundage here from now on.
Dumbell Lunges: 15 lbs.-12 25 lbs.-8 35 lbs.-8 Lead foot on small platform
Hamstrings: Stiff-Legged Deadlifts On Platform: 45-20 100-10 115-8 45-20 (feet wide with toes on 25 pound plates)
Gonna` go much heavier and do 6 sets once I get used to these again........I get extremely sore from these,hence the lighter weight and fewer sets for now.
Seated Leg Curls: 1 x 20 with 11 plates
Calves: Cybex Leg Press Calf Raise: 5 sets "Doggcrapp" style-150,up to 300 pounds,10-20 reps
Held each for a 10 count in the stretched position + half reps to failure after each set .
Legs are toasted bigtime!!!!!!!!!!!!!!!!!!
I love it!!
Last Edit: Jan 12, 2009 14:16:15 GMT -5 by Tim Wescott
Some people train,others merely "work out" !!
"Out of the ashes of its own destruction, the phoenix rises again"
YEAH! That's what I like to do also! Get ready early and cruise into the show! I like the looks of that leg workout also! Those sldl's will make you extremely sore for sure!
2003 Master's and Open Overall NPC Ky. Champion
2007 Master's Overall NPC Natural Northern USA
2008 Master's Bluegrass Classic 1'st place
Kentucky Muscle Championships Nov. 2nd place Master's over 40
Post by Tim Wescott on Jan 19, 2009 12:16:01 GMT -5
Mon. Jan. 19th.
Intensity Week
Quads/Hamstrings,Calves:
Quads/Hamstrings:
Super-Set #1: {One-Legged Leg Press: 2 plates a side-20 reps 3 plates a side-15 reps 4 plates a side-15 reps 5 plates a side-10 reps 2 plates + a 25 pounder a side-15 reps {Nautilus Lying Leg Curls: 50-20 60-15 70-15 80-10 + 5 half reps from the bottom,+ 5 half reps from the top 60-15
Super-Set #2: {Leg Extensions: 3 x 12-70 pounds {Seated Leg Curls: 3 x 12-10 plates
Calves: Standing Calf Raise On Machine: 6 sets to failure,+ half reps to failure on each set...........one strip-set to failure also.
Cybex Seated Leg Press "DC" Calf Press: 100-failure 250-failure 310-failure
Legs are completely hobbled!! #arockon6ha#
Some people train,others merely "work out" !!
"Out of the ashes of its own destruction, the phoenix rises again"
Looks good Tim. A good balance on all areas. I have a bad habit of putting in too many exercises, (Too much volume) and just need to find the right balance and hammer them home.
Keep it up Buddy.....you may have read, I'll be back at the NABBA circuit later this year or beginning of next year:)
Frank
Mr Beefy
It's not the size of the dog in the fight, it's the size of the fight in the dog.