Lift weights & Alienate people

[skiniwiteguy]

Did the upper legs today,:

Leg Press:

2pps x 30

3pps x 20, 20

4 pps x 12, 15

1 pps x 30

Leg Extensions:

97 x 10, 9

105 x 7, 7

Seated Hamstring Curls:

125 x 15

135 x 12, 12, 12

Lying Hamstring Curls:

60 x 7, 7, 7, 6

[skiniwiteguy]

Bit of writing to catch up on tonight for the past week :nod:

Cardio

One and a half hours cycling

Calves/Shoulders

Seated Calf Raise -

1 plt x 20

2 plts x 10, 10

Standing calf raise -

2pps x 10, 10, 9, 8

Leg Press Calf Extensions -

160 x 20

200 x 16, 16

Lateral Raises (machine) -

65 x 16, 16

80 x 14, 12

95 x 12

110 x 8

Smith Machine Military Press -

25lbs pps x 12

45lbs pps x 10, 10, 8

Cable Vertical Rows -

110 x 12

120 x 11

130 x 8, 8

Rear Delt Flyes (pec deck machine) -

90 x 12, 10, 9

Chest

BB Flat Bench Press -

70 x 15, 15

85 x 6, 6, 6, 5 Drop Set 60 x 7

Incline DB Flyes -

22 x 10, 10, 10

Hammer Strength Press Machine (Decline Angle) -

95 x 15

125 x 12

140 x 10

Pec Deck -

130 x 13, 13

140 x 9, 8

Low Angle Cross Overs -

40 x 10, 10, 10

Back

Pull Ups super set with Cable Pull Overs -

8, 120 x 10

6, 110 x 10

5, 110 x 10

Reverse Grip BB Row -

60 x 12, 12

65 x 9

70 x 8

Seated Cable Rows -

180 x 8, 8, 8

High Angle Seated Cable Rows -

100 x 15, 15, 15

Wide Grip Lat Pulldown -

150 x 8, 8, 6 drop set 100 x 6

Cardio

1 hour HIIT

Upper Legs

Deadlifts -

60 x 20

100 x 10

120 x 6, 6

100 x 10

Leg Press -

4pps x 15, 15, 15, 15

Leg Extensions -

95 x 10, 10, 10

105 x 8

Seated Leg Curls -

125 x 15

140 x 10, 10, 10

Lying Leg Curls -

55 x 8, 8, 7

Sorry for the long post :pfft: Think I've popped a bone out of my wrist as well - thumb side, looks like a mild dislocation or something. Gonna go get it x-rayed tomorrow so hopefully nothing too serious.

[skiniwiteguy]

One hour HIIT yesterday.

Calves/Shoulders today.

Seated Calf Press -

1plate x 20, 20

2 plates x 10, 10, 10, 10

Standing Calf Press -

2pps x 10,10,9,8

Lat Raises (machine) -

95 x 20

110 x 15

125 x 7, 7

Rear Cable Flyes -

20 x 10

30 x 8, 8

DB Front Raises -

12kg x 10, 10

14kg x 8

Smith Machine Shouldder Press -

1pps x 10,8,8,8

BB Vert Row -

40kg x 10,8,8