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Luigis

Luigi

By Luigi
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Luigi Veteran member

Luigi

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bis/tris

cg bench

50x15x2

60x10

80x10

90x8

100x5x2

80x8

standing ez bar curls

20x15x2

3 sets of 20 i go u go

skullcrushers

30x12

40x7

40x6

30x10

incline db curls

15x10x2

17.5x8

tri pushdowns cable

66x12

84x10

84x8+36x6

bb curls cable

30 x 21's

30x20 full reps

40x15 full reps

overhead tri ext

36x20

42x15

dips

bwx10

bwx6

sweet, eat n sleep, legs 2mo.

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Luigi Veteran member

Luigi

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hit hams good on saturday could still feel them yesterday :twisted:

went out sat night so didnt end up training yesterday, oops, ill make up for it.

Pretty damn strong 8) How much do you weigh at the mo?

thanks, im sitting at an even 90kg's at the moment. around 25% bodyfat

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Luigi Veteran member

Luigi

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quads

weak today...... blame the diet i been lazy :roll:

bb squats back

60x12x2

100x12x2

130x5x2

150x3 ... hard

leg ext

6-7 sets few dropsets in there, worked up to whole stack most sets were at 150

bb lunges

50x10 each leg

60x8 each leg

80x6 each leg

these are very hard !

hack squats

1pps x 10

2pps x 10

2pps x 8

i suck at these

bb front squats - quads pretty fried by now

60x12 atg

60x10 atg

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jono Veteran member

jono

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quads

weak today...... blame the diet i been lazy :roll:

bb squats back

60x12x2

100x12x2

130x5x2

150x3 ... hard

leg ext

6-7 sets few dropsets in there, worked up to whole stack most sets were at 150

bb lunges

50x10 each leg

60x8 each leg

80x6 each leg

these are very hard !

hack squats

1pps x 10

2pps x 10

2pps x 8

i suck at these

bb front squats - quads pretty fried by now

60x12 atg

60x10 atg

hack squats are great for your legs.. keep pounding those and in 2 months you will see the diff.

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Luigi Veteran member

Luigi

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gotta love the lunges \:D/ 90kg mate? that's a bit of a drop in weight going by your earlier posts, glad i'm not the only one :doh: surely 25% BF is a guesstimate?

nope this is pretty accurate, i have dropped lots of muscle lately. so sitting at 90 at 25% pretty accurate i think

and yea jono i hope they improve !! there very hard.

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Luigi Veteran member

Luigi

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wednesday

shoulders

seated calve raise

4 sets 40 kg's

seated shoulder press - machine

40x15x3 warmup

bb seated military press

50x12

70x8

70x10

80x6

90x3 :twisted:

80x6

70x6.... wow shoulders stuffed by this point!

bb seated behind head press

50x8

50x8

50x7

cable side raises

12x12 each arm

18x8 each arm

cable rear delt crossovers

12x8

12x10

12x8

12x7

these really hit rear delts good will be doing more in future

smith machine seated press

60x15

60x11+3 assisted

good exercise to finish

wicked shoulder workout tonight strength is going up nicely on seated bb press :)

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Luigi Veteran member

Luigi

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mean shoulder workout!!

thanks doll :P

thats a hard and heavy MP there :)

yea its getting there hoping to be doing 100 for decent reps in a few weeks.

thursday

back - think it was national back day at the gym, everyone seemed to be doing it so couldnt do the order i wanted to.... nevermind

wg chins

bwx9x3

seated row

225x12

255x10

255x8

270x6

cg pulldown

140x12

150x8

140x10

bb bent over rows

80x10

80x10

80x12

bb deadlifts

100x6

140x6

180x3 - hard doing these last!

140x6

chest 2mo !

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ohjoshua Veteran member

ohjoshua

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have you tried any of the new equipment in the new room?

the lat pull down in there has a heavy stack (129kg) and the chest press machine goes to 96kg but it is harder then benching 100kg on a bb.

oh and most importantly (for you) there are usually more girls in there.

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Luigi Veteran member

Luigi

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have you tried any of the new equipment in the new room?

the lat pull down in there has a heavy stack (129kg) and the chest press machine goes to 96kg but it is harder then benching 100kg on a bb.

oh and most importantly (for you) there are usually more girls in there.

hey nah cant say i have yet, i tryd out the assisted pullups machine but thats it, im training chest tonight so ill give the chest press a go :)

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nzmusclemonster Senior member

nzmusclemonster

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wednesday

shoulders

seated calve raise

4 sets 40 kg's

seated shoulder press - machine

40x15x3 warmup

bb seated military press

50x12

70x8

70x10

80x6

90x3 :twisted:

80x6

70x6.... wow shoulders stuffed by this point!

bb seated behind head press

50x8

50x8

50x7

cable side raises

12x12 each arm

18x8 each arm

cable rear delt crossovers

12x8

12x10

12x8

12x7

these really hit rear delts good will be doing more in future

smith machine seated press

60x15

60x11+3 assisted

good exercise to finish

wicked shoulder workout tonight strength is going up nicely on seated bb press :)

Way too many sets.

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