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Old 07-10-2010, 04:59 AM   #11
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Happy saturday people!

Today was a easy day, are totally exhausted in my legs after squating.

Smith machine overhead press:

35kg* 10
45kg* 8
65kg* 6
55kg* 6
45kg* 6

Arnold press:

27kg* 8
27kg* 8
27kg* 8

Cable curl:

50kg* 12
50kg* 12
50kg* 12

Preacher curl:

20kg* 12
20kg* 12
30kg* 10

Standing calv raises:

65kg* 12
105kg* 12
145kg* 6 + 105kg* 6 + 65kg* 10

I dont know the english word for my abs exercise:

25kg* 15
25kg* 15
25kg* 15

...Today im moving in a new appartment:-)))
wish everybody a good weekend!
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Old 07-10-2010, 08:46 AM   #12
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Originally Posted by Breilid View Post
thanx! witch other exercise can help me do heavier squats?
First off, the most important thing is to figure out which part of your legs are week. It differs from person to person. I am no pro, but few months back i wasn't getting any progress on my squats and deadlift. (SQ - 315 & DL - 375). I never used to workout my Quads enough. So, i started doing heavy Hack squats and Lunges with barbell or Dumbbells. Thats how i got 385 squat and 425 DL so quick. These days when i workout for legs, i workout every part of my legs till failure. If your legs aren't shaking in pain than it's not working. U don't have to lift heavy with lunges but with Hack squats its up to u, usually heavy reps will get your quads strong. And if u are already doing these exercises than well i am out of ideas.

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Old 07-10-2010, 09:06 AM   #13
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...Today im moving in a new appartment:-)))
wish everybody a good weekend!
Good workout and have a good weekend. Hope the move doesn't wear you down too much.
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Old 11-10-2010, 03:02 PM   #14
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Smile Long time no see!

Its been a while, but now i have to keep up with my weights and goals so..

Squat (power):

105kg x 5
105kg x 5
115kg x 5

Leg press (muscle):

105kg x 12
125kg x 12
175kg x 12

Front squat (muscle):

55kg x 12
55kg x 12
55kg x 12

Leg extensions (burn):

30kg x 40

Romanian deadlift (power):

50kg x 12
60kg x 6
60kg x 6

Leg curl (muscle):

30kg x 12
30kg x 12
30kg x 12

Leg curl (burn):

15kg x 40

This new program feels good, just have to get into it and start raising the kilos!

Good evening
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Old 11-10-2010, 03:06 PM   #15
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Good work buddy!
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Old 11-10-2010, 04:41 PM   #16
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Good to have you back and destroying weight.
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Old 11-10-2010, 04:43 PM   #17
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Good work buddy!
The same!! Squats are amazing
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Old 11-10-2010, 06:46 PM   #18
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Nice set up for legs.
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Old 11-11-2010, 03:19 PM   #19
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Nice set up for legs.
Yes it is! Got it from the forum. Fantastic
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Old 11-11-2010, 03:33 PM   #20
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Smile Todays workout

Seated barbell press (power):

26kg x 5
31kg x 5
31kg x 5
31kg x 4

Seated arnold press (muscle):

16kg x 10
16kg x 10
16kg x 10
16kg x 8

Barbell front raise (muscle):

15kg x 10
15kg x 10
15kg x 10
15kg x 10

Dumbbell lateral raise (burn):

5kg x 40

Closegrip bench press (power):

60kg x 3
60kg x 3
60kg x 3

Seated french press (muscle):

20kg x 12
20kg x 12

EZ bar skullcrusher (muscle):

30kg x 12
30kg x 12
30kg x 10

Cable tricep extension (burn):

20kg x 40
30kg x 40

Fantastic session today! Had a bad night with only 4 hours sleep (had to see three episodes of UFC) But felt awesome after the gym..

Thanks bigSwede
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