* Red² - T's Journey 2007 *

[treilin]

Re: Treils 2006 Competition Log

If you like how the hams feel.....I have a thought or three on the quads....

Well I don't know if I 'like' how they feel..... But I am open for suggestions as to not being able to walk this weekend

 

[jenscats5]

Re: Treils 2006 Competition Log

GOOD JOB T.

Hammer the legs hard and work on hanging from the chin bar....every workout if you can...really help the lats.

Remember the feet things for quads as well

Can anyone do that for the lats?? Just hang there?? Does it help?



T --

Wowzers!!!! Looking SPLEMENDOUS!!!!!!! AMAZING!! I love love love the hair color!!

 

[The Shadow]

Re: Treils 2006 Competition Log

Can anyone do that for the lats?? Just hang there?? Does it help?



T --

Wowzers!!!! Looking SPLEMENDOUS!!!!!!! AMAZING!! I love love love the hair color!!

YES....WIDE GRIP...th key is to allow the shoulders to "slump down"

 

[jenscats5]

Re: Treils 2006 Competition Log

YES....WIDE GRIP...th key is to allow the shoulders to "slump down"

Hmmmm.......I may have to try that.........

(if I can find the stool in the gym - I'm not tall enough to be able to reach the bar!! LOL)

 

[The Shadow]

Re: Treils 2006 Competition Log

Trel...does your hack squat made so that you can reverse body position and ?FACE the padding?

 

[treilin]

Re: Treils 2006 Competition Log

Trel...does your hack squat made so that you can reverse body position and ?FACE the padding?

No it's not

 

[treilin]

Re: Treils 2006 Competition Log

Can anyone do that for the lats?? Just hang there?? Does it help?



T --

Wowzers!!!! Looking SPLEMENDOUS!!!!!!! AMAZING!! I love love love the hair color!!

thanks Jens

 

[The Shadow]

Re: Treils 2006 Competition Log

No it's not

aight..scratch that.

Bilateral leg extensions - 3 sets of 6-8 reps - toes turned in...POWER THROUGH THE CONCENTRIC.....hold for a count of 3.....3 seconds to lower.


Leg presses....feet together...LOW on platform - only the top 2/3 ROM - 3 sets of 12-15......equal tut for concentric and eccentric - 4 seconds total

Hacks - feet together - low on platform - only 2/3 ROM - 3 sets of 8-10 total TUT of 6 seconds(3 conc/3 ecc)

Super-set:

barbell walking lunges...long steps - 10 paces per leg...no pausing...drop low enough for the lagging knee to touch the ground for a split second(2 SETS)

WITH


SMITH MACHINE SQUATS...feet 18-24 inches in front of you...feet together WITH HEELS ON 5 POUND PLATES.....2 sets of 15-20 - 4 second TUT( 2 sec con/2 sec ecc)


Calves as you have them


13 total sets for quad emphasis

 

[treilin]

Re: Treils 2006 Competition Log

aight..scratch that.

Bilateral leg extensions - 3 sets of 6-8 reps - toes turned in...POWER THROUGH THE CONCENTRIC.....hold for a count of 3.....3 seconds to lower.


Leg presses....feet together...LOW on platform - only the top 2/3 ROM - 3 sets of 12-15......equal tut for concentric and eccentric - 4 seconds total

Hacks - feet together - low on platform - only 2/3 ROM - 3 sets of 8-10 total TUT of 6 seconds(3 conc/3 ecc)

Super-set:

barbell walking lunges...long steps - 10 paces per leg...no pausing...drop low enough for the lagging knee to touch the ground for a split second(2 SETS)

WITH


SMITH MACHINE SQUATS...feet 18-24 inches in front of you...feet together WITH HEELS ON 5 POUND PLATES.....2 sets of 15-20 - 4 second TUT( 2 sec con/2 sec ecc)


Calves as you have them


13 total sets for quad emphasis

K
Two things
Can I do DB walking lunges, or does it have to be BB?
Second I did the low feet position before on the press and hack squat (where the knee will actually go out past the toe yes, yes compromised position) and with all my cardio my knees were killing me...
Should I stretch more?

 

[The Shadow]

Re: Treils 2006 Competition Log

K
Two things
Can I do DB walking lunges, or does it have to be BB?
CERTAINLY - DB'S ARE FINE....MOST FIND IT EASIER TO DO THE DEEP LUNGES WITH A BB...BUT I PREFER DBS ANYWAY

Second I did the low feet position before on the press and hack squat (where the knee will actually go out past the toe yes, yes compromised position) and with all my cardio my knees were killing me...
Should I stretch more?

What I meant by 2/3s postion was get the feet low....and only complete from full extension of legs to 2/3 of the way down...it gets the angle right but you arent bottoming out...you can manipulate the angle of the platform to help as well...ie - not as steep....comes close to mimicing the feet-in-front smith squats

Same thing on the leg press...get the feet low and together...but only do 2/3 ROM


the extensions pick up the slack for the lower quad building.