DE Lower

[kingc_79]

box sq 10 sets 2 @ 185lb
pull thrus 7 sets 10 @ 140lb
leg press 90sec max set w/2plates ea side
bb rows(3 dif grip) 3sets 10@155lb
pull down abs 7 sets 8 @ 130lb

want to throw face pulls in also bc of my weak upper back but just didnt today. other than that had a pretty decent workout.

 

[kingc_79]

you know your in need of puttin on weight if someone comes up to you during box squats and asks if your a runner. well...someone did today...asked me if i was a runner..said he was and thought box sq would help him and wanted to know how to do them.

 

[PolishHammer1977]

lololol

youre still the thickest 175'er I know lol

T3C is closing in on you though man, he's 173.5

 

[kingc_79]

thanks man.....damn i better start packin on the weight then huh..lol...i need to anyways if i plan on bein somewhat competitive at boston in feb.

 

[t3c]

king you are so thick for 175lbs its crazy

also our de lower routines are VERY similar, almost exact

 

[kingc_79]

thanks man...im hopin to get up to 190-195 for boston in feb

 

[kingc_79]

today my hams and glutes hurt worse than ever...man those 60sec leg presses killed me and the pull thrus too(i upped the weight quite a bit on those)

 

[Lord_Suston]

you wann be my weight??? Nice!!! Keep on going hard don't worry about the runner commnet, guy probably didn't know what real squat looked like...

 

[kingc_79]

yea i think i'd be more competitive since boston is 200 and below. there is no 175 class so i need to put on 20lbs. you close enuff to go watch the contest in boston in feb?

 

[Lord_Suston]

yes I am, maybe I won't be watching though!!!! oh for upper back strength try some overhand rows really squeeze at the top with no torso movement

 

[kingc_79]

hey that'd be even better....i'd get to get my butt kicked in style...hmmm..ya ever thought bout goin up to round 205lb or so? i have started doin rows like that. i did them when i did rows w/3 different grips overhand shoulder, overhand wide and underhand narrow.

 

[Lord_Suston]

I try for narrow for more rom and a better squeeze got to do pull-ups or chin-ups IMO. hmm jump up in weight, maybe but right now I am getting bigger and stronger while losing some bf. I migh bulk in the winter if I don't compete but weighing over 200 is very uncomfortable and not to talk about another wardrobe

 

[kingc_79]

funny you say that...i just dropped chins for rows for a while.. ilove weighted chins and have been doin em i just dropped them from my de lower and added rows recently but i think i'll put chins in my me upper to help w/bottom portion of bench some.

 

[Lord_Suston]

good idea just change hand position often and try a suicide grip to make sure the bicept doesn't work too hard, plus it will help on the grip

 

[kingc_79]

o and i wasnt serious bout u gettin over 200...just sayin that so i'd have a better chance in boston