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Thursday: Quads

Leg Extension Warm up - 30kg x20
Squats - 60kg x10, 100kg x8x2, 120kg x3x2, 140kg x2
Leg Press - 200kg x12, 240kg x12, 280kg x12, 300kg x10
Walking Lunges - BW x20, 32kg x16x2
Leg Extension - 50kg x15x5 (Dropset 30kg x21)

Hnnnnggggg feelsgoodman.jpg

That made me want to do legs again and has made me look forward to next week, to see if I can match my PB

Ate well in excess of 100g of fat today, and probably around 90g yesterday. Will try and keep this up, maybe add a bit more as it is obviously what was missing
 
Friday: Shoulders/Biceps

Behind Neck Press - 30kg x12, 50kg x10x2, 60kg x8
OHP - 40kg x10,2, 55kg x8x2
Rear Delt Fly - 15kg x15, 20kg x12x3
Side Laterals - 14kg x10x2, 18kg x10
Shrugs - 80kg x15, 100kg x15, 140kg x12
Seated DB Curls - 10kg x15x2, 14kg x12x2
Hammer Curls - 14kg x10x3
Preacher Curls - 25kg x12, 30kg x12x2

All kinds of beach pumps going on, felt like putting a lilo out and building some sand castles just to make the most of my gains
 
Yeah, it's odd, my behind the head press is obamanotbad.jpg, yet my OHP in comparison is pretty poor, because I've always done behind the neck yet only just started doing OHP.
 
Sick of phaggots on Mondays. It's always rammed on Mondays, and quiet the rest of the week. 20 odd people doing chest sucks balls

Monday - Back/Hamstrings

Lat Pulldowns - 60kg x15x2, 80kg x10x3
Bent Over Rows 60kg x12, 80kg x12x3
Laying DB Rows Paused - 28kg x12x3
Machine Rows - 40kg x10x3
Wide Grip Chins - BW x8x3
Hamstring Curls - 30kg x15x3, 35kg x15x2
DB SLDL - 26kg x20x3

Back was fried after paused DB rows, pausing at the top with full contraction, doing machine rows after was a bit "nothanksjeff" so had to lower to 40kg.

Weight has stabilised around 89kg. I still feel I've leaned out a bit despite the weight remaining the same
 
Tuesday, and holy **** it was busy. I seriously am going to have to consider changing gym as its just rammed constantly. I'm hoping its just the Easter break but if it doesn't get better, I'm off

Tuesday - Chest/Triceps/Calves

Incline Bench - Bar x15, 70kg x12x2, 85kg x12 (Dropset 70kg x10)
Chest Press - 65kg x12x2, 75kg x10
Paused Incline DB Press - 28kg x10x3
Dips - BW +5kg x12, BW +10kg x10x2
Cable Overhead Extensions - 30kg x15, 35kg x15x3
DB Extension - 28kg x10x3
Cable Pushdowns - 25kg x10x2, 30kg x8
Machine Calf Raises - 50kg x15, 60kg x15x3, 70kg x20

Strength was a bit off today although I think it's through lack of sleep these last couple of days. Or at least I hope it was

Changing to training calves twice a week now to help bring them up a bit
 
I am seriously tempted Dom, may have to take you up on that offer if things don't I,prove

Thursday: Quads

Squats - Bar x15, 60kg x10, 100kg x9, 100kg x8, 120kg x4, 120kg x3, 140kg x1, 100kg x10
Single Leg Leg Press - 180kg x8x3
Deficit Split Squats - 2kg x8x4
Front Squats - 70kg x10x2

Split squats using 2kg DBs, how humbling lol

But squat volume was good tonight, only managed 1 140, but I also did a couple more reps in the sets leading upto it which is just as good for me. I've bought my legs in a tiny bit which seems to take the pain off my knee and I also find it easier keeping my knees out this way
 
Yeah brah, fingers crossed. I'm still convinced I'm using one leg more than the other but I have no idea of how to tell or go about correcting it
 
Film your set from behind it should be quite easy to see if you have a dominant leg while squatting, plus we get to see your ass then :D
 
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