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trainlikeafreak

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Legs. Another brutal one.

 

lying leg curls

A few warm up then 6x working sets of 10 reps

 

leg press

4ppsx15

6ppsx12

7ppsx10

8ppsx10

9ppsx10

10ppsx10

6ppsx20

 

single leg leg press

3pps 3 sets of 15 reps per side. 

This exercise hits so many muscles that standard leg press does not.

 

squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle.

 

bar x20 reps

20kg x20 reps

30kg x10 reps

40kgx10 reps drop set (30 sec rest) 30kgx15 kg (30 second rest) 20kg x20

 

romanian deadlifts using a kettle bell just to finish off.

 

3 sets of 15.

 

Did somebody say volume? Ok time to eat.

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CHEST

 

delt played up a little today but worked around it.

 

low incline DB press

worked up 10k at a time to:

50kgx10

30kgxreps

 

low incline DB fly

12.5kx12

15kgx12, 2 sets

20kgx 15 , 2 sets

 

bench press

60kgx12

80kgx10

100kgx8

60kgx25

 

flat DB fly

very slow and controlled reps, pauses at both ends of the movement as delt wasn't feeling too great but wanted to finish my chest off

10kgx15, 3 sets 

 

high incline BB chin press

60kgx12

 

that was enough for chest

 

standing calf raises 

4 sets of 10 reps plus some partials in the stretches position.

 

good pump and good turnout today with my clients for the usual Sunday group sessions. Everyones on track so it should be a competitive year for me and my team.

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On 6/18/2016 at 11:35 AM, trainlikeafreak said:

squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle.

I've seen other people do these, but never tried them. I'll make a point of trying them next leg day. Cheers!

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On 6/20/2016 at 0:06 AM, Pseudonym said:

I've seen other people do these, but never tried them. I'll make a point of trying them next leg day. Cheers!

its a great movement bro. was my first time doing it. takes a while to get your stance etc right but once you do it feels really good. I'd recommend doing them fatigued though or as a superset. im going to start incorporating them a lot more. Note they do seem to fry your lower back but not in a bad way

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Back today

 

Lat pull downs

2 heavy sets of 8 reps

2 lighter sets of 10 reps with a pause at the contraction. sitting away from the machine to make it that much harder and fully emphasize the lats

 

barbell rows

60kx8

80kx12

100kx8

80kx 10, 2 sets

i feel like i need to use a belt when i get to two plates, the issue is the belt i use is a proper one not a lumbar support so it limits my ROM as it is thick. For this reason I don't use one.

 

Upper back rows using the Lat Pull down

4x12 reps

 

one arm Barbell rows

a new favorite movement.

4 sets of 10 reps 

 

Rack pulls 

havent done these for ages. for that reason i stuck with 3 plates and just dis 4 easy sets of 6. at this weight i am still able to really pull my lats and shoulder blades together at the top. i also don't bounce my deadlifts/rackpulls like a lot of bodybuilders choose to do.

 

decent session. I am going to re evaluate my split starting next week as I am finding legs/chest/back three days in a row quite taxing and my back workouts are suffering because of it. Will look into maybe dropping my arm day and adding in a second chest session instead. body weight is down to 110kg on an empty stomach.

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Have had the last two days off work. Have been getting really bad headaches be feeling kind of out of it so god knows what's caused it. Anyway rested up and felt better today. Trained delts

 

db shoulder press

worked up 5k at a time for sets of 8 reps to 40kg. Felt heavy. Weak weak weak.

 

cable front raises (trained at a different gym so took advantage of the cables for a change.

 

4 sets of 15

 

cable side raises, DB side raises, face pulls, machine shoulder press, DB shrugs

all for 3-4 sets of 12-15

 

pretry boring session but good to get the blood flowing around.

 

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LEGS

 

lying leg curls

6x10 reps with a 2 sec pause at contraction

 

leg press

4pps x15

6pps x15,2 sets

8pps x15, 2 sets

5 pps x25

 

single leg press

2pps x20

3pps x10

4pps X 8

 

smith machine hack squats SS leg extebsions

2 sets of 10 reps each. Only 1 plate used on the squats, hurt my knee so I canned it and did 2 more sets of extensions

 

romanian deads

3 sets of 12 with 40kg. Was fried by this point.

 

trained with a mate who spewed and pulled out during the single leg press lol.

 

 Good session awesome pump 

 

 

 

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On 6/18/2016 at 11:35 AM, trainlikeafreak said:

squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle.

Is this how you were doing them?

 

I tried this the other day. I liked them, but found that to get enough weight for my quads (even having pre-fatigued with squats), it put a lot of pressure on my front delts just holding the weight there. 

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28 minutes ago, Pseudonym said:

Is this how you were doing them?

 

I tried this the other day. I liked them, but found that to get enough weight for my quads (even having pre-fatigued with squats), it put a lot of pressure on my front delts just holding the weight there. 

Yeah pretty much but I drove the bar into my chest So that I wasn't holding the weight up with my delts. Worked well for me. the hardest part was getting my foot positioning right

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CHEST. 

 

Focus today was to exhaust the chest and not aggregate the delts.

 

low incline fly

10kg x15x2 sets

15kg x12x2 sets

20kgx 8-10x2 sets

25kg x6-8x2 sets

 

flat DB fly

15kgx15

20kgx10x5 sets

 

low incline DB press

30kg x10x2 sets

 

bench press

60kgx12

80kgx10

60kgx12

 

seated lateral raises

3 sets of 15-20

 

insane pump today. Chest just felt numb from half way through the flat DB Fly's. Overall good session.

 

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Wasn't gonna train today. Was driving to work had a client cancel so had an hour to kill so decided to stop being soft and get t done.

 

BACK

4 sets pull downs to the front super setted with straight arm pull downs
8 reps each

 

Rack pulls from knee
3ppsx15
3.5ppsx12
4ppsx10
4.5ppsx8
5ppsx6

 

Behind the head pull downs
2 sets 15
3 heavier sets for 10

 

DB pull overs 
3 sets 15 just using a 25k DB and getting a mad stretch.

 

good workout.

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Legs this morning.

 

seated leg curl

7 sets 10-15 reps

 

leg press

4ppsx25

6ppsx20

8ppsx15

10ppsx12

11ppsx10

 

single leg press

3ppsx15

4ppsx10

4.5ppsx10

 

squats

knee is still feeling off so decided to squt with a super close stance, feet nearly touching and A2G. Felt awesome on the quads and glutes.

just 40kx15 60kx10 80kx10. Easy but just worried I'm going to aggregate my knee again. Legs are growing fast though so not really bothered.

 

leg ext and SLDL both 3 sets each for 12-15 reps.

 

good workout and I'm happy with how my legs are taking shape. Chest tomorrow with the meat heads. Lol.

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BACK

 

lat pull down

3x 8-10 reps

 

one arm barbell row (alternative to DB rows)

2 sets of 12 reps followed by a strip set of 8 reps, 4 reps, 4 reps

 

db pull overs super setted with underhand pull downs

used the 35k db's for sets of 12-15 reps followed by a decent weight for 8-10 reps of pull downs. Back was blown up big time by this point.

 

lats done, onto upper back and traps...

 

bb rows

just 4 sets of 10-12 reps. Only used a plate lol. Back was fried but these still felt great

 

bb shrugs

3 sets of 12 with a squeeze using 100k.

 

gave deadlifts a miss as I did a lot of rack pulls last week and I plan on doing a big hamstring/glute/calf session tomorrow just for something different as my leg workouts have been hugely based around quad development.

 

oh and I've started doing cardio first thing as of this week. 45 min walk upon waking 6x per week. 

 

looking forward to the rest of my training sessions this week. Feeling good.

 

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Great session today. Everything flowed and everything felt great.

 

seated hamstring curls

sets of 12, 12, 8, 6 drop set 6 x2

 

Incline Lying leg curls using a DB and a band.

sets of 10 reps ten drop the DB and another 10

3 sets. Ohhh my god the tension on this is crazy.

 

romanian deadlifts with slow negative 

1ppsx6

2ppsx6

3ppsx6

 

added a band in for more resistance.

1ppsx10x4 sets

the tension on my hamstrings and glutes was insane. First time doing this so will do them religiously from now on.

 

sumo deadlifts

probably the 4th time in my entire life doing this. Focussing on pushing through the floor to activate as much glute as possible.

3x10 just using 100kg.

 

seated calf raises

5x8-15

 

kneeling cable crunches

4x20

 

lyin leg raises

2x20

 

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Bad Doms in shoulders from Thursday delt session. Got trained. Did heaps of pre exhausting with 5 sets on each head then btn smith machine press. 

 

This morning was legs at Vic street Les mills

 

leg extensions 

worked up to sets of 12,10 and 8

 

leg press

8ppsx12

9pps plus 2 plates on top x10

9pps plus 2.5 plates on topx8

 

Single leg press

3pps plus 1 plate on top x15 each leg

sane weight x20 each leg

 

hack squat machine

this machine is really weird. Not like a normal hack squat, felt quite awkward TBH but good for something a bit different.

 

3ppsx12

4ppsx12

5ppsx6 DS 3ppsx10 DS 1ppsx31

 

leg ext

2 sets of 12 with a pause at the top

 

100x body weight squats.

 

probably going to start free bar squatting soon but am happy with how leg training is going at the moment especially because I am having no knee issues (touch wood).

 

chest tomorrow.

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Chest day

 

high incline barbel

40,60,80 k all for warm up sets of 8 pause reps

 

100kgx8

110kgx4 ds 70kgx6-8 ds 60kgx2

 

low incline FB fly

20kgx8 x3sets

 

low incline db press, keeping elbows high and turning the wrists in. I find this a lot harder but it makes my chest contract a lot harder and easier.

30kgx8 

35kgx8

25kgxa lot

 

db pull overs SS flat db press with resistance bands

used 20kg db's 

12 reps on pull overs and 8-12 on presses. Held the contraction for 2-3 seconds and it hurt.

3 sets

 

flat db fly

20kgx8

 

ok chest is done. Gone numb and can't feel anything so onto calves.

 

standing smith machine calf raises

Worked up to...

3x 10k plates per side x8 DS 2ppsx8 DS 1ppsx8

 

3 sets

 

done. Good workout. Have eating my PWO meal so now it's on to cardio.

 

 

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Big back day

 

lat pull down

sets went like this;

8 reps

6 reps DS 4 reps

6 reps DS 4 reps DS 4 reps

 

db row

50kg x8

50kg x8

50kg x8 DS 40kg x6

 

underhand pull downs

3x sets of 8-10

 

db pull overs

30kgx12

37.5kg x8x2 sets

 

barbell row using tight bands (omg the tension)

30kg plus bands x10

40kg plus bands x10

50kg plus bands x10x3 sets

last set did a triple strip set, 8 reps each time. Upper back, lats and lower back were gone.

highly recommend this movement. Reps had a 1-2 second squeeze. I don't see the point using bands and not forcing a huge contraction or some kind of pause at the contraction if you are a bodybuilder. Or at least a slower negative.

 

banded deadlifts. 

I dunno why I did these. Bands were already on the bar so thought why not try it. Did them Yates style so slow negative to the shin, explode back up and focus on contracting everything together.

1 plate plus bandsx8 actually got really good tension, more so than heavier sets.

2 plates plus bands x6x3 sets

light weight but found this really hard. It really overloaded my lower back and I was pretty much wrecked at this point.

 

banded barbell shrugs. 

Again, the bar already had the bands connected so why not lol.

1pps plus bands x3 sets of 15 with a pause at the contraction. Great tension.

 

15mins HIIT cardio on the incline tredmil.

 

very good session today and I'll most definitely feel it tomorrow.

 

 

 

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Hammies glutes and abs

 

banded romanian deadlifts (2-3 sec contractions)

40kg plus bandsx8

60kg plus bands x8

80kg plus bands x8

100kg plus bands x8 DS 80kgx8 DS 60kgx8

 

lying db leg curl ss leg press (feet high and wide, toes and knees right out, 1 rep=all the way down, quarter of the way up, back down, then all the way up).

12.5kg x10, 4pps x8

17.5kgx10, 6pps x8

20kgx10, 7ppsx8 , 2 sets

 

seated leg curls

8-10 reps followed by 10x partials, 3 sets

 

glute press downs on the assisted pull up machine

3x sets of 15 reps per leg, used stack. All glute felt great.

 

kneeling cable crunch 4 sets of 15

hanging knee raises 2 sets of 10

 

awesome awesome workout today.

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Legs. 

 

Everything today was from the M140 Ben Pakulski program. Thanks Nate for sending the tom out. 

 

Everything today had a 4 second negative.

 

leg extension

3x 7reps with a 7 second hold at the top

 

single leg leg press

2pps plus one on top x21

2.5pps plus one on top x21 x2 sets

 

hack squats

2pps x21

3pps x14

4ppsx10 (Every rep was a mission)

2ppsx 21

 

basically every set of those hacks was to failure bar probably the first set of 21

 

leg press with feet low on the platform

6pps plus one on top x10

7pps plus one on top x10, 2 sets

7pps plus onex10 DS 6ppsx10 DS 4.5 ppsx10 DS 3ppsx10

 

the pump wtf...

 

seated leg curls

3x21 reps

 

ridiculous pump, the 4 second negatives hurt me big time. Excellent session today, put last nights big cheat meal to good use.

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Chest

 

low incline bb press

100kg x6

120kg x4 DS 100kg x4 DS 80kg x4

100kg x6 DS 60kg x6 (2 second pause)

 

high incline db fly

15kg x10

20kg x8

22.5kg x15

25kg x8-10

 

bench press (4 second negative)

80kg x8

100kg x6-8 DS 60kg x6-8

 

low incline db press with bands

25kg x7

30kg x8

30kg x8

 

db pull overs

25kg x12

3 sets

 

standing calf raises 

4x sets

 

15 minutes of intervals on the incline  tredmil 

 

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Been sick all week so no training till yesterday. Delts and arms, weak but awesome session. Legs today. Did what I call an "everything workout" .. Only 2 sets per exercise but leaning nothing and ending on a drop set.

 

extensions with a 2 sec hold/squeeze and slow release

12 reps

8 reps DS 6 reps

 

hack squats

5 pps x8

5.5 pps x3 DS 4pps x6 DS 3pps x8

 

single leg press

4pps x10

5ppsx8 DS 4ppsx6 DS 3ppsx8

 

squats - first time free bar squatting in months. Wanted my legs to be jelly by the time it came to squat so light weight was a mission.

80kg x15

100kg x12

 

single leg extensions using cables

20 reps

15 reps

 

seated leg curl

12 reps

10 reps DS 8 reps

 

db romanians

25x10

30x10

35x10

40x10 DS 20x10 partials

 

glute push downs 

2x15 reps

 

15 min bike.

 

done.

 

 

 

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Haven't updated this is a while but training is steady. Calories are low at the moment but I'm getting leaner and stronger week to week so that's good. Weighing 108.5kg on an empty stomach first thing in the morning.

 

CHEST 

Low incline db press

50kg x12

50kg x10

50kg x6-8

 

low incline fly with a 3 second pause at the bottom

17.5kg x8

22.5kgx8 , 2 sets

 

high incline BB chin/nose press using a fat bar

62.5kg x10

80kg x8

80kg x8 DS 60-failure DS 40-failure

 

flat db fly with a 3 second pause

17.5kgx8

20kgx8, 2 sets

 

bench press

40kgx40

60kgx25

 

benching is aggregating my delt so I just repped it out to finish off and my chest was definitely done.

 

ABS

 

supersets...

*using a 10kg plate

 

leg raises x20

v ups (plate in hands) x10

3 sets

 

v ups (plate in hands) x15

plate crunches x15

2 sets

 

oblique crunches 20 per side

normal crunchesx20

2 sets

 

30 mins incline tredmil.

 

and that was that :)

 

 

 

 

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Back

 

wide grip pull ups

10

8

6-8

 

lat pull down with a 2 second squeeze

8-10x3

 

db row

50x8 DS 40x4 x2 sets

 

db pullovers 

25kx15

30kx15

35kx15

35kx10 DS 30kx10 DS 25kx10

 

pandlay rows using a tight band

70kgx8 X2 sets

50kgx12 with a 2 second squeeze for most of the reps

 

behind the head Lat pull down

10-12x2 sets

 

rack pulls

180kgx8-10, 2 sets

driving through and engaging the upper back on every rep.

 

feeling good.

 

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