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Old 10-30-2012, 06:18 PM   #111
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Smacking them there benches around.
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Old 10-30-2012, 09:35 PM   #112
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Tuesday 10/30/12 Squats(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Box Squats
45x5, 3 sets
135x3
185x3
225x3
275x3 added belt
295x3 added loose knee wraps here
315x3
225x5, 2 sets(close stance, no gear)

Chain-Suspended Good Mornings
135x5
185x2x5

BB Step-Ups
135x6
155x6
175x6
each leg
1-Legged Kneeling Leg Curls
50x3x12
each leg

Calf Presses(on leg press)
270x3x20(2 legged)
90x2x20(1 legged)

Seated Hammer Crunches
50x20
60x20
70x20

(That was it. Squats felt strong. We were short on help today, so I decided to go raw and do a few movements I hadn't done in awhile.)
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Old 10-31-2012, 05:22 PM   #113
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I like the step ups. Not many guys do them. What was the height?
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Old 11-01-2012, 01:12 PM   #114
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Quote:
Originally Posted by BendtheBar View Post
I like the step ups. Not many guys do them. What was the height?
I think the heigth was maybe 12in or so.
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Old 11-01-2012, 01:34 PM   #115
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Originally Posted by muscle_g View Post
I think the heigth was maybe 12in or so.
That's pretty damn impressive. Where do you feel them most? Quads and glutes equally?
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Old 11-01-2012, 04:42 PM   #116
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Originally Posted by BendtheBar View Post
That's pretty damn impressive. Where do you feel them most? Quads and glutes equally?
I feel them in the quads 1st and glutes 2nd. It really pumps the quads




Wednesday 10/31/12 Aux(WK 5)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Williams Shrugs
90x3x12
BB Upright Rows
30x12
40x12
50x12
Neck Harness
15x2x15(all 4 sides)

Ab Lounge
BWx3x15

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
25x3x20

(That was it. After this I went bike riding.)
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Old 11-02-2012, 09:02 AM   #117
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Thursday 11/1/12 Bench Accessory(WK 5)

Standing Overhead BB Press
45x5
95x3
135x1
145x3
155x3
165x3

Seated Cable Rows(close-grip)
100x12
125x12
150x12
Nuetral-Grip Pulldowns
90x12
105x12
130x12

Rear Delts on Pec-Dec
60x12
70x12
85x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12
BB Curls
45x3x12
Rope Tricep Pushdowns
60x12
70x12
80x12
30x2x12(one-armed)

Body-Masters Shrugs(static hold)
120x3x12

Seated Crunch Machine
PL4x20
PL5x20
PL6x20

(That was it. The reason I didn't do any declines or bench work today is because my right pec is still sore in that one spot where I said it felt like it was trying to pull. So I didn't want to take any chances. I did do some pec-dec flyes to pump some blood into the pecs though.)
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Old 11-02-2012, 09:46 AM   #118
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Keep beasting it out hombre.
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Old 11-03-2012, 02:01 PM   #119
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Friday 11/2/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12

Medium-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1 Belt

Deadlifts- Conv(hook grip)
135x3
225x1
275x1
315x1
365x1
added Belt, groove briefs, Hardcore suit/straps down
395x1
395x1
395x1
switched to a sumo stance, straps up
395x1
395x1
395x1

Dimmel DL's
135x10
175x10
200x10
1-Legged Kneeling Leg Curls
50x12
70x2x12
each leg

Hammer Calf Presses
270x3x20(2 legged)
90x2x20(1 legged)

Hanging Knee-Up's
BWx2x15
Side Cable Crunches
80x15
100x15

(That was it, deadlifts felt really strong and fast. I added my old groove briefs to keep my hips tighter feeling.)
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Old 11-03-2012, 02:47 PM   #120
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I think you need to add Mr. to the front of your name. Mr. Muscle g, strong work in here!

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