wogihao

Right todays workout

Legs:

Squats from low box

1 x 15 @ 60kg
1 x 12 @ 100kg
1 x 8 @ 140kg
1 x 3 @ 160kg

Hack squats

1 x 20 @ 10 pin
2 x 20 @ stack

Leg press (single leg)

1 x 20 @ 50kg
1 x 20 @ 70kg
1 x 14 @ 85kg

Leg extention

2 x 20 @ stack

Machine hamstring curls:

1 x 20 @ pin 6
1 x 20 @ pin 10
1 x 16 @ pin 12

Back

Hammer strenght rows:

1 x 15 @ 75kg a side
1 x 12 @ 100kg a side
1 x 10 @ 125kg a side
1 x 8 @ 150kg a side

seated cable rows:

close V handle

1 x 20 @ pin 8
1 x 10 @ pin 14
1 x 7 @ stack

D handles

1 x 15 @ pin 8
1 x 12 @ pin 14
1 x 8 @ stack

D handles but holding the middle flat bit.

2 x 10 @ stack

Pullups

50 reps over about 10 sets diffrent variations.

Calves:

Calf rase standing

4 x 25 @ 140kg


END


well today was intresting, there was a dude who looked like my smaller clone, clown pants, bandana but 160lbs.... I couldnt beleve the words that he was speaking to his training partner "lightweight" "aint nuting but a penuit" - I **** you not...

whats worse is they are doing hammer rows, with a max effort set of 50kg a side...

so luckly they are finishing just as I am about to start back anway, so I say
"can i use that machine as you finished.."

they are "yea sure, you want some weight taken off?"

haha so i said "nah actualy can you do me a favour and add 1 a side for me as its my warmup?"

AHAHAHA and they did. It was epic.

That made my day.