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Welcome to my Log
- Thread starter SaiBoT
- Start date
lol
work faster and harder
4 sets squats 8-10 reps 90 secs between sets
2 sets RDL 6-8 reps 90 secs between sets
3 sets leg press 12-15 reps 60 secs between sets
3 sets leg extension 10-12 reps 60 secs between sets
3 sets calf raises sometimes heavy sometimes light sometime supersetted w/ leg curl
1 heavy ass set of walking db lunges 15 reps per leg
-nothin'
FRIDAY WORKOUT
DEADS
1x3 145lbs
1x3 235lbs --- form was off
1x3 325lbs
1x1 415lbs
1x1 435lbs
1x0 455lbs failed
Haven't had enough rest and I should have waited until next week to hit deads again, plus my hams are kinda fucked from the last leg curl session so this explains everything, gotta learn from mistkes.
DEADS
1x3 145lbs
1x3 235lbs --- form was off
1x3 325lbs
1x1 415lbs
1x1 435lbs
1x0 455lbs failed
Haven't had enough rest and I should have waited until next week to hit deads again, plus my hams are kinda fucked from the last leg curl session so this explains everything, gotta learn from mistkes.
TODAY
BENCH
1x6 135lbs
1x6 165lbs
3x3 185lbs dynamic effort
2x5 225lbs i was expecting to hit at least 6 reps, but i didn't have my spotter and like i said before my rest is fucked up lately...
INCLINED BB
1x20 95lbs
1x15 115lbs
1x12 135lbs
1x7 155lbs
1x6 125lbs
I was supposed to do alot more workout, but this friend from a friend came out to me to seek for advice and stuff, so i gave him full attention, he'll probably change to my gym bringing with him a bunch of people.
BENCH
1x6 135lbs
1x6 165lbs
3x3 185lbs dynamic effort
2x5 225lbs i was expecting to hit at least 6 reps, but i didn't have my spotter and like i said before my rest is fucked up lately...
INCLINED BB
1x20 95lbs
1x15 115lbs
1x12 135lbs
1x7 155lbs
1x6 125lbs
I was supposed to do alot more workout, but this friend from a friend came out to me to seek for advice and stuff, so i gave him full attention, he'll probably change to my gym bringing with him a bunch of people.
Work hard is the main key and never be afraid.
Your first post on EF right here i'm flattered. Thanks
RACK PULLS on a step (at least 3 inches below knee)
1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs
1x1 465lbs --- mt facil next 485lbs
BENTOVER ROWS
1x8 185lbs normal
1x8 185lbs reverse
1x8 185lbs normal
1x8 185lbs reverse
FACE PULLS
1x10 30lbs
3x11 50lbs
MACHINE CALF RAISES
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x12 170lbs
1x12 170lbs
1x10 170lbs
1x10 170lbs
1x9 170lbs
1x9 170lbs
1x8 170lbs
1x8 170lbs
1x10 170lbs burnouts
Loaded strech 30segs
1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs
1x1 465lbs --- mt facil next 485lbs
BENTOVER ROWS
1x8 185lbs normal
1x8 185lbs reverse
1x8 185lbs normal
1x8 185lbs reverse
FACE PULLS
1x10 30lbs
3x11 50lbs
MACHINE CALF RAISES
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x12 170lbs
1x12 170lbs
1x10 170lbs
1x10 170lbs
1x9 170lbs
1x9 170lbs
1x8 170lbs
1x8 170lbs
1x10 170lbs burnouts
Loaded strech 30segs
TODAY
BENCH PRESS
1x20 empty bar
1x6 135lbs
1x6 165lbs
1x3 185lbs D.E close grip
1x3 185lbs D.E wide grip
1x3 185lbs D.E normal grip
1x3 205lbs
1x7 225lbs ----PR
1x5 225lbs
INCLINED BB (OMEGA's rep-scheme)
1x20 95lbs
1x15 115lbs
1x12 135lbs
1x9 155lbs
1x12 125lbs
KNEELED CROSSOVERS
2x15 100lbs
2x12 140lbs
ONE ARM MACHINE CURL (OMEGA's rep-scheme)
1x20 20lbs
1x15 30lbs
1x12 40lbs
1x9 60lbs
1x12 50lbs
3 SUPERSETS with 30lbs dumbells
3x9 45 degrees INCLINED CURL
3x9 HAMMER SCOTT CURL
CLOSE GRIP CHINUP
1x9
BENCH PRESS
1x20 empty bar
1x6 135lbs
1x6 165lbs
1x3 185lbs D.E close grip
1x3 185lbs D.E wide grip
1x3 185lbs D.E normal grip
1x3 205lbs
1x7 225lbs ----PR
1x5 225lbs
INCLINED BB (OMEGA's rep-scheme)
1x20 95lbs
1x15 115lbs
1x12 135lbs
1x9 155lbs
1x12 125lbs
KNEELED CROSSOVERS
2x15 100lbs
2x12 140lbs
ONE ARM MACHINE CURL (OMEGA's rep-scheme)
1x20 20lbs
1x15 30lbs
1x12 40lbs
1x9 60lbs
1x12 50lbs
3 SUPERSETS with 30lbs dumbells
3x9 45 degrees INCLINED CURL
3x9 HAMMER SCOTT CURL
CLOSE GRIP CHINUP
1x9
