hmmm today I went to gym and did legs/back.
was very quiet as it was just after 2pm - I was the only one there.
Back:
deadlift:
1 x 15 @ 65kg
1 x 10 @ 105kg
3 x 10 @ 145kg
(hey im just starting useing this exersise again...
)
barbell rows:
1 x 15 @ 65kg
1 x 10 @ 85kg
1 x 10 @ 105kg
1 x 10 @ 120kg
high pulls:
1 x 15 @ 20kg
1 x 15 @ 40kg
1 x 15 @ 65kg
1 x 10 @ 85kg
lat pulldown:
(long bar infront)
1 x 15 @ 5 pin
1 x 10 @ 10 pin
1 x 10 @ 13 pin
1 x 8 @ stack
(palms faceing each other bar behind)
1 x 15 @ 4 pin
1 x 15 @ 6 pin
1 x 10 @ 8 pin
1 x 10 @ 10 pin
(v bar infront)
1 x 15 @ 5 pin
1 x 10 @ 8 pin
2 x 10 @ stack
Dumbell rows:
1 x 10 @ 40kg
1 x 10 @ 50kg
2 x 8 @ 60kg
Legs:
hamstring curls:
1 x 15 @ 15kg
3 x 15 @ 30kg
hack squats:
1 x 20 @ 10 pin
4 x 20 @ 13 pin
adbuctor machine:
1 x 20 @ 8 pin
1 x 20 @ 12 pin
1 x 20 @ stack
leg extention (single leg-no rest betwen sets):
5 x 15 @ 8 pin
Standing calf rase:
5 x 20 @ stack
Seated calf rase:
1 x 20 @ 50kg
4 x 20 @ 80kg
END
This workout is a bit unusual as I had to fit in legs and back on the same day as its was very serious that I try and start to fix my terible back. But also I knew this was the last opertunity this week to do my light leg day.
I got there around 2pm and was out by 4:10pm
Anyway, back is the cinderella body part at the mo, so i needed to get busy and try and fix that the numbers are very poor especialy for the deadlift. I will fix this in the comming weeks.
Legs - well this was more detail and trying to add some mass to my hamstrings, no squats because i did them last week and as I did deadlifts thats quite a bit of core stimulation anyway. Have to keep the waist under control as much as possible.
Today the Mike Mentzer book came from amazon finaly so I will have a read later.
Funny in the last 15 mins 2 guys came in they were skinny bicep boys and they load up the bench with 70kg so i think intresting thats my warmup but these guys are maby 160lbs **** soaking wet (with blond highlights and one had a gasp wife beater) After talking about there life for about 5 mins (in this time i had done 4 sets on calves). the guy sits down presses the bar goes down till about 6" above his chest then he presses back up. What was worse was his training partner was rowing the bar as he was saying "its all you bro!"
they were still talking when i left, they had done maby 2 sets at most and took 15 mins.
