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Old 01-30-2012, 03:58 PM   #551
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Originally Posted by BendtheBar View Post
If they involve squats I am running and hiding...
haha! well...

Warm up: 5 min bike, 5 min tread

Seated calf raises: 5 x 20
Superset with Toe presses: 30 reps

Leg press: 5 maybe 6 x 20 (10 pause, 10 neg)
Superset with Leg ext: 15 reps (5 slow, 5 fast, 5 slow)

Lying leg curls: 4 x 10/10 (dropsets)

Front squat: 3 x 20
Superset with Smith machine back squat: 20 (no hands, cambered bar style)

Smith machine stiff leg deadz: 5 x 15

Leg ext: 7 x 15
Superset with Seated leg curl: 7 x 15

Standing calf raises: 4 x 12 (2 sec hold at top)

Hitting the hot tub after this one!

Leh Go!
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Old 01-30-2012, 04:56 PM   #552
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I would fall asleep in the hot tub after that workout.
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Old 01-31-2012, 11:18 AM   #553
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I would fall asleep in the hot tub after that workout.
Bro, by far the roughest session i've had this year...
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Old 01-31-2012, 11:29 AM   #554
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Warm up: 5 min bike, 5 min tread

Seated calf raises: 5 x 20 Worked up to 5 plates and dropseted the last set 10/10/10
Superset with Toe presses: 30 reps

Leg press: 5 maybe 6 x 20 (10 pause, 10 neg) Worked up to 9 plates each side for 8/8. Felt vomitosis creeping up.
Superset with Leg ext: 15 reps (5 slow, 5 fast, 5 slow)

Lying leg curls: 4 x 10/10 (dropsets) Went as high as 170 x 10/ 130 x 10

Front squat: 3 x 20
Superset with Smith machine back squat: 20 (no hands, cambered bar style) Went 185lbs and hit 4 sets

Smith machine stiff leg deadz: 5 x 15 (skipped. Will dead for reps on thurs)

Leg ext: 7 x 15
Superset with Seated leg curl: 7 x 15 Went 4 x 30 each. total 120 reps instead of 105.

Standing calf raises: 4 x 12 (2 sec hold at top) No Time left. will add on thurs.

Hitting the hot tub after this one! Decided to pose and help my training partner learn to pose as well.

25min bike
15min tread


Leh Go!

By far the roughest session of this new year...

Totally crashed when i got home. Woke up at 1am to shower and fix food for next day
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Old 02-01-2012, 10:18 AM   #555
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Man yesterday's Chest session was amazing!

Warm up

Incline bench: 135 x 15, 225 x 12, 315 x 5, 315 x 5, 335 x 5, 355 x 5

Incline DBs: 100 x 12, 115 x 12, 125 x 12 x 2 (Filmed 125 x 12)

Pec dec: 3 x 12. Finished with the stack x 12

Bench: 225 x 12, 315 x 10, 405 x 7 (Filmed 405 x 7)

DB bench: 105 x 12, 115 x 12, 125 x 12

Mid pulley cable crosses: 7 x 12

Felt great! Plus i was able to get some good film for my promo vid i'm working on.
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Last edited by emekajokammor; 02-01-2012 at 10:44 AM.
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Old 02-01-2012, 10:39 AM   #556
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Leg press: 5 maybe 6 x 20 (10 pause, 10 neg) Worked up to 9 plates each side for 8/8. Felt vomitosis creeping up.
Are those 10 second negatives?
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Old 02-01-2012, 10:45 AM   #557
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Are those 10 second negatives?
Jesus! lol, naw. They were 10 reps of 5 sec neg
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Old 02-01-2012, 10:50 AM   #558
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Jesus! lol, naw. They were 10 reps of 5 sec neg
Still brutal.
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Old 02-01-2012, 11:38 AM   #559
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big bench there my friend!
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Old 02-01-2012, 01:49 PM   #560
emekajokammor
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Still brutal.
Couldn't agree more. Haven't felt like i felt on the last set of those since my first prep in 2010.

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big bench there my friend!
Thanks bro, all my crew thought i was going crazy doing this after all we had already done. But hey, this is why we train so hard in the off season. Quick prayer and go in!
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Luke 1:37
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