Time to be Unfat.

[poos_n_wees]

tues 31/10

quads & calves

front squats

12 x 45kgs

10 x 55

8 x 60

6 x 65

hack squats

12 x 25kgs

10 x 30

8 x 35

6 x 40

leg press

10 x 130kgs (2)

10 x 140

BB lunges

10 each x 30kgs (2)

10 " x 40

Then calves.

Cardio: none

[Sarah]

About how much time time do you spend on leg day? And what kind of warm up do you do?

[poos_n_wees]

About how much time time do you spend on leg day? And what kind of warm up do you do?

Usually about 45-50mins.. sometimes longer when I procrastinate between sets :oops:

As for warmup, I do about 5-10mins walking on the treadmill and a couple of stretches for my hipflexors (mainly these ones: http://www.t-nation.com/readTopic.do?id=640906) 'cos they've got issues right now

thurs 2/10

verticals & bi's

Warmup: 5mins

seated db press (w/no back support)

10 x 14kg's

8 x 14's

6 x 14's

5 x 14's

lat pulldowns (widegrip)

12 x 80lbs

10 x 95

8 x 95

6 x 85

bb push press

12 x 20kgs

8 x 25

5 x 25

6 x 25

Shoulders puuuumpppped. And I might need to switch up this exercise or try a different set/rep scheme 'cos I've been stuck on 25 for a while now

assisted pullups

8

5

3

3

db lat raises

10 x 7kg's (3)

rear delt machine

10 x 40lbs

8 x 50

10 x 45

Then bi's

Cardio: 35mins SS

[poos_n_wees]

sat 4/11

hammies & calves

CDLs

12 x 70kgs

10 x 80

8 x 90

3 x 100

RDLs

12 x 40kgs

10 x 50

8 x 60

6 x 65

Lying leg curls

12 x 50lbs

12 x 60

10 x 70

Hypers

12 x BW

12 + 5kgs (2)

Then calves.

Cardio: none

[poos_n_wees]

Warmup: 5mins

flat db bench

12 x 19kg's

10 x 19's

8 x 22's

5 x 22's

bentover bb rows

12 x 30kgs

10 x 45

8 x 50 (2)

incline db bench

12 x 14kg's

10 x 17's

6 x 17's

5 x 19's

seated row

8 x 105 (2)

6 x 105

5 x 95 :?

Then tris.

Cardio: 35mins SS

[poos_n_wees]

Warmup: 6mins

front squats

8 x 45kgs

8 x 55

8 x 60

6 x 65

leg press

10 x 140kgs

10 x 160 (2)

hack squats

8 x 20kgs

6 x 25 (2)

4 x 25

Pu.Mp.Ed. Having trouble walking even.

unilat. lying leg curl

10 x 30lbs

10 x 35

8 x 35

SLDLs

12 x 40kgs

12 x 50

12 x 55

then calves.

Cardio: 9mins

[poos_n_wees]

Push press

10 x 20kgs

8 x 25

8 x 25

6 x 30

4 x 30

Lat pulldown (butterfly grip)

10 x 90lbs

8 x 105 (2)

3 x 120 (2)

Seated DB press (w/support)

10 x 12kg's

8 x 14's

8 x 17's

3 x 19's

Assisted pullups

7

4

4

2

Lat raises superset w/ front raises

10 x 6kg's / 10kg plate

10 x 7's / "

Then bis.

Cardio: 30mins SS

[poos_n_wees]

CDLs

8 x 70kgs

8 x 80

8 x 90

4 x 100

Rev bb lunges

12 x 30kgs

12 x 40 (2)

SLDLs

12 x 40kgs

8 x 50

8 x 60

8 x 65

Hypers

12 x BW (2)

12 x 5kgs

Unilat lying leg curls

10 x 50lbs

8 x 65 (2)

And then the hammie twitching started.. owwchh.

Then calves.

Cardio:

[deegee]

I can see some good gains here , those chest excesrices are really coming along, how is the overall bodyfat reducing ? keep it up !

[poos_n_wees]

Thanks Deegee :grin:

The weightloss has stalled and I'm very happy 'bout where I'm at -- It's weird 'cos lately I've become a little scared about losing weight for fear I'm losing muscle as well :roll: I know I'm doing well when my mum comments that I'm starting to look like a man Uhh yeah, shot mum.

Mon 13/11

Incline db presses

10 x 17kg's

8 x 19's (2)

5 x 19's

Seated rows

10 x 90lbs

8 x 105 (2)

7 x 105

Flat bench press

10 x 30kgs

8 x 40 (2)

4 x 45

Had no spotter. I hate the bench when I've got no spotter.

TBar rows

10 x 30kgs

8 x 35

8 x 37.5

6 x 37.5

Pec dec

10 x 4 plates

8 x 5

6 x 5

3 x 5

One arm db rows

10 x 19kg's

8 x 22's

8 x 24's

Then tri's.

[poos_n_wees]

Tues 14/11

Front squats

10 x 45kgs

8 x 55

8 x 60 (2)

leg press

10 x 140kgs

8 x 160 (3)

SLDLs

12 x 50kgs

12 x 60

12 x 65

Lying leg curls

12 x 50lbs

10 x 65 (2)

5 x 70

Then calves.

[poos_n_wees]

Thurs 16/11

BB pushpress

10 x 20kgs

8 x 25

8 x 30

5 x 30 (2)

lat pulldowns

10 x 75lbs

8 x 90

7 x 95

7 x 90

5 x 90

seated db press

10 x 14kg's

6 x 19's

4 x 19's

2 x 19's

assisted pullups

8

6

4 (2)

Side lats / front raises

10 x 7kg's / 10 x 10kgs (2)

Then bi's.

[Pseudonym]

I know I'm doing well when my mum comments that I'm starting to look like a man Uhh yeah, shot mum.

True LOL moment! Congratulations - I think... :pfft:

[2guns]

this could be good and bad.

how many times a week u shaving your face? :pfft:

[poos_n_wees]

Just the once..

sun 19/11

CDLs

8 x 70kgs

8 x 80

8 x 90

6 x 100

Lying leg curls

10 x 65lbs

10 x 85 (2)

8 x 85

RDLs

8 x 50kgs

8 x 60

8 x 70 (2)

BB lunges

10 x 30kgs

10 x 40 (2)

Then calves.

[poos_n_wees]

Aight.

Had some time off, but back into it now :jive:

Tues 4/12

Incline db press

10 x 17kg's

8 x 19's

8 x 22's

7 x 22's

bentover bb rows

10 x 45kgs

8 x 50 (2)

8 x 45

flat db press

8 x 19kg's

8 x 22's

7 x 22's

5 x 22's

seated rows

8 x 105lbs (2)

6 x 110 (2)

then tri's

Cardio: 22mins intervals

[Cammo]

I know I'm doing well when my mum comments that I'm starting to look like a man Uhh yeah, shot mum.

It's when she starts spying on you in the shower is when you need to draw the line :pfft:

Good to see you're back into it poohs :nod:

[poos_n_wees]

I know I'm doing well when my mum comments that I'm starting to look like a man Uhh yeah, shot mum.

It's when she starts spying on you in the shower is when you need to draw the line :pfft:

Good to see you're back into it poohs :nod:

Cheers dude

Weds 6/12

Training: Off

Cardio: HIIT sprints & 50mins SS

Diet: On

[ExpensiveUrine]

Your DB presses are outstanding. Keep logging.

[poos_n_wees]

Your DB presses are outstanding. Keep logging.

Aw thanks!

Thurs 6/12

Sumo DLs

10 x 60kgs

8 x 80

8 x 90

4 x 100

RDLs

10 x 50kgs

8 x 70

8 x 70

8 x 80

bb reverse lunges

10 x 30kgs

10 x 40 (2)

unilat lying leg curls

10 x 20lbs

10 x 30

10 x 40

then calves.

Cardio: 22mins SS

[poos_n_wees]

Sat 8/12

bb push press

8 x 25kgs

8 x 30

7 x 30

5 x 30

lat pulldowns (butterfly grip)

10 x 75lbs

8 x 105

7 x 105

6 x 105

arnold db shoulder press

8 x 10kg's

8 x 12's

6 x 12's

5 x 12's

assisted pullups

9

6

4

4

rear delt machine

10 x 40lbs (2)

6 x 50

db lat raises

10 x 6kg's

10 x 7's

9 x 7's -- yeah, that last one wasn't gonna happen

Then gunzzZZZz.

Cardio: 30mins SS

[Paul]

awesome whats a butterfly grip ?

[poos_n_wees]

Oops, I think I made that one up myself. Dunno the technical name, but its that grip you'd normally use to do seated rows

'Scuse the retarded pic, but it looks like this:

[Varven]

Close V-grip handle ?

Nice Lat work.. keep it coming.. I used to love chucking in a drop set at the endd on lat pull downs.. it gives you an awesome pump.

[poos_n_wees]

Close V-grip handle ?

Nice Lat work.. keep it coming.. I used to love chucking in a drop set at the endd on lat pull downs.. it gives you an awesome pump.

Ah haaaaaaaaaaa V-grip.. thats the one!

And yeah man, I think I'll try this next time for a wee change. Thanks