Mirror Finish Polishing ~ 1-816-529-6089 ~ sales@mirrorfinishpolishing.com ~ mirrorfinishpolishing.com For the best rate on home, auto, life or business/commercial insurance call me at 888-959-0955, cell 636-734-1310 or bricehazelwood@weiss-ins.com. Never Done Garage - donewhenimdead.com Peerless Automotive Reconditioning - 1155 W. Dennis Ave, Olathe Ks, 66061 - 913-893-1201 Mark H. Epstein ~ The Epstein Law Firm, LLC ~ 913-396-5123 Wilkes Automotive ~ wilkesautomotive.com ~ 246 Marion St, Olathe, KS 66061 ~ 913-254-7171 Skandalous Inc ~ www.skandalousinc.com DIY Auto Repair Inc ~ www.diyautorepairkc.com ~ 11509 Strangline Rd, Olathe KS 66062 ~ 913-226-3806 Your advertisement here! The Law Offices of Jeremiah Johnson, LLC ~ 104 E. Poplar, Olathe, KS 66061 ~ (913)764-5010 ~ www.kcatty.com - www.johnsoncountydui.com ~ jeremiah@kcatty.com Santa Fe Body, Inc ~ 8717 Lenexa Drive, Overland Park, KS 66214 ~ (913) 894-6090 House of Boost LLC Nude? HouseofHID.com - The #1 source for HID The Print Shop KC 816.200.6694 or Ryan@RMD-Photography.com the art of tyleR ~ http://tyleR.bigcartel.com ~ TYLERcoey.com ~ MUTTtoy.com ~ MUTTtoy@gmail.com W-K Chevrolet Buick Pontiac Cadillac GMC ~ 3310 W. Broadway, Sedalia, MO 65301 ~ 800-382-5088 ~ Cell 660-553-8928 ~ dustin@wkchevy.com ~ www.wkchevy.com

Go Back   KCSR - THE Kansas City Forum > General Forums > Fitness and Health

Reply
Thread Tools
Unread 2009-03-26, 04:54 AM   #101
05SRT
 
Join Date: Apr 2005
Location: Puyallup, Washington
Posts: 12,340
Post Thanks / Like
Thanks (Given): 76
Thanks (Received): 38
Likes (Given): 177
Likes (Received): 384
Dislikes (Given): 4
Dislikes (Received): 7
Default

Quote:
Originally Posted by Whitehybrid
3/3/09

Deadlift:
1x10 Bar
1x8 225lbs
5x5 300lbs

Sitting BB Curl:
1x8 bar
4x6 85lbs

Wide Grip Pullup:
3x6 Bodyweight

Hammer Curl:
4x8 30lbs

Lat pulldown:
4x10 110lbs

Preacher Curl:
2x8 25lbs
2x6 30lbs

Cable EZ bar curl:
2x8 50lbs
1x6 55lbs
1x6 45
1x6 35
Since i didnt read all these posts but this is what im talking about. Finally a post in this section that makes me feel like i do not do shit at the gym other than play with little weights.
__________________

// Turbo By Garrett // Turbosmart USA // Golden Eagle Mfg. // 425 Motorsports // Gearhead Performance // Adaptronic // PTP Turbo Blankets //
05SRT is offline   Reply With Quote
Unread 2009-03-26, 07:22 AM   #102
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

3/25/2009

Warm-up - RC complex, Dynamic Stretch

Wide - Front lat pulldown(warmup)
2 x 10 @ 75

1A)Wide Grip Pullup - 4 x 6 @ bw(10's)
1B)TBar Row - 4 x 8 @ 4p(120's)

2A)BB Row - 4 x 8 @ 135(10's)
2B)HS Iso High Lat row - 4 x 8/8 @ 2pps+10(90's)

3A)Straight Arm Pulldown - 4 x 10 @ 100(10's)
3B)Straight Arm Rope pulldown - 4 x 10 @ 85(45's)
__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-03-26, 07:38 AM   #103
Ju
KCSR Queen
 
Join Date: Jan 2005
Location: POWERFUL AUSTIN TEXAS
Posts: 20,462
Post Thanks / Like
Thanks (Given): 21
Thanks (Received): 33
Likes (Given): 9
Likes (Received): 198
Dislikes (Given): 2
Dislikes (Received): 6
Default

Quote:
Originally Posted by JohnnyBravo
Quote:
Originally Posted by YourWorstNightmare
Quote:
Originally Posted by JohnnyBravo
My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.
I can completely relate to the shoulders Mark. My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.
It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts.

Damn. My aching problem finally went away about a week or two ago.
Ju is offline   Reply With Quote
Unread 2009-03-26, 08:28 AM   #104
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

lol, sounds like a lot of people need to learn how to stretch, foam roll, warmup etc.
__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-03-26, 08:51 AM   #105
duttbart
askmehowIknow,bro!
 
duttbart's Avatar
 
Join Date: May 2004
Location: Ohh Pee
Posts: 25,895
Post Thanks / Like
Thanks (Given): 31
Thanks (Received): 169
Likes (Given): 222
Likes (Received): 1348
Dislikes (Given): 6
Dislikes (Received): 18
Default

i ran. how boring.
duttbart is offline   Reply With Quote
Unread 2009-03-26, 09:03 AM   #106
Snake94
 
Join Date: Feb 2004
Posts: 6,267
Post Thanks / Like
Thanks (Given): 1
Thanks (Received): 15
Likes (Given): 16
Likes (Received): 149
Dislikes (Given): 1
Dislikes (Received): 8
Default

Quote:
Originally Posted by JohnnyBravo
Quote:
Originally Posted by YourWorstNightmare
Quote:
Originally Posted by JohnnyBravo
My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.
I can completely relate to the shoulders Mark. My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.
It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts.
Get some elbow sleeves and gloves with wrist straps for your heavy lifts. You may not be "hard core" but I guarantee they will help.

For chest, use the pec dec fly machine. No stress on the elbows if you do it correctly and you can fry the shit out of your pecs.
Snake94 is offline   Reply With Quote
Unread 2009-03-26, 09:07 AM   #107
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

3/24

Warm-up - RC complex, Dynamic Stretch,

DB Incline Bench
2 x 10 @ 35
1 x 3 @ 80
5 x 5 @ 100

Flat DB BEnch
3 x 10 @ 90

3A)DB Decline Bench(10's)3 x 8 @ 90's
3B)Flat DB Fly(90's)3 x 8 @ 35's

Free Motion Cable Cross - 30 sec rest
7 x 10 @ 70

Rev Camber Bar PRessdown - 4 x 12 @ 160

V-bar dip - 3 x 10,12,10 @ BW

Abs Giant set
Moutain Climbers - 2 x AMRAP x 30 sec
Swiss Ball Plank - 2 x ALAP
Hang Leg Raise - 2 x AMRAP
High to low wood chopper - 2 x amrap @ 40lbs
__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-03-26, 10:28 AM   #108
BuddyLee
 
BuddyLee's Avatar
 
Join Date: Jul 2006
Location: Lenexa, KS
Posts: 28,832
Post Thanks / Like
Thanks (Given): 24
Thanks (Received): 259
Likes (Given): 61
Likes (Received): 1957
Dislikes (Given): 4
Dislikes (Received): 35
Default

Ran up and down the stairs like 30 fucking times hauling in baby shower stuff from my in-laws minivan.
__________________
XBL: Buddyl33
PSN: KC_Buddyl33

BuddyLee is offline   Reply With Quote
Unread 2009-03-27, 05:45 PM   #109
94formulabird
 
94formulabird's Avatar
 
Join Date: Apr 2004
Location: Independence, MO
Posts: 5,295
Post Thanks / Like
Thanks (Given): 5
Thanks (Received): 18
Likes (Given): 11
Likes (Received): 72
Dislikes (Given): 1
Dislikes (Received): 3
Default

Quote:
Originally Posted by sebaz
Quote:
Originally Posted by JohnnyBravo
I am not giving my legs a choice. They will grow, or else.
http://www.t-nation.com/free_online_...ts_bigger_legs

Worth the read, IMO.
This is what I do for my legs. Use lighter weights and more volume. Ive found my legs respond better size wise to this.
94formulabird is offline   Reply With Quote
Unread 2009-03-28, 09:26 PM   #110
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

No one ever got big lifting little weights.
__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-03-30, 11:16 PM   #111
nusch
 
Join Date: Jan 2005
Location: purple pig
Posts: 1,098
Post Thanks / Like
Thanks (Given): 6
Thanks (Received): 6
Likes (Given): 33
Likes (Received): 9
Dislikes (Given): 2
Dislikes (Received): 3
Default

I don't know the names of most of the lifts i do, so i'm just gonna do my best to get my point across... oh, btw i'm 6' and 165

in order:

DB curls 1x15 @ 20
DB curls 1x12 @ 25
DB curls 1x10 @ 30
DB curls 1x6 @ 35
DB curls 1x3 @ 40
(current max 45)

edit: forgot to add this in--> DB shrugs 3x10 @ 50


Dips 3x8 with 35 extra pounds from weight belt

BB curls 3x10 @ 65
(current max 95)

flat bench tricept extensions 3x10 @ 55

(no clue what this is actually called) keeping arms straight i bring them from my waist to the point even with my shoulders directly infront of me
3x10 @ 20

same thing as above except i bring the weight out to the side
3x10 @ 20

DB hammer curls 3x10 @ 30

tricept press down on cable machine 3x10 @ 50

standing and keeping my arms level with my shoulders, i move my arms in a circle outwards and then back keeping the weight parallel to the ground (sorry if that doesn't make anysense... it hurts like hell though)
3x10 @ 12

bike for 20 min. keeping HR around 130


and that's all she wrote...
nusch is offline   Reply With Quote
Unread 2009-03-31, 11:29 AM   #112
xlr82x
 
Join Date: Mar 2009
Location: N. Oak and HWY 152
Posts: 104
Post Thanks / Like
Thanks (Given): 0
Thanks (Received): 0
Likes (Given): 0
Likes (Received): 0
Dislikes (Given): 0
Dislikes (Received): 0
Default

gym time: 6:00pm

Barbell Bench press
10 x 135
5 x 225
5 x 255 5 times

Incline Barbell Bench Press
185 x 5
205 x 5 4 times

Pullovers
5x80
5x85
5x90 2 times
5x95

Pull ups (50)
Pull Downs 2 sets of 10 (wide grip)
10x185 2 times
Bent over rows
185x5
195x5 4 times
Deadlift to failure
10x275
6x325
4x345

crunches 5 sets of 25
xlr82x is offline   Reply With Quote
Unread 2009-03-31, 05:27 PM   #113
Albatross
 
Albatross's Avatar
 
Join Date: Feb 2004
Location: Jersey Shore
Posts: 17,315
Post Thanks / Like
Thanks (Given): 100
Thanks (Received): 189
Likes (Given): 277
Likes (Received): 1330
Dislikes (Given): 4
Dislikes (Received): 71
Default

Chest: Mon

Incline DB Bench:
45's x 8 x 1
65's x 5 x 5

Flat DB Bench:
75's x 6 x 4
Superset with/
Incline Db Flye:
25's x 8 x 4

Weighted Dips:
BW + 60lbs x 8 x 4

Machine Chest Press:
145 x 6 x 4

Tues: Legs

Squat:
Bar x 12 x 1
135 x 8 x 1
205 x 5 x 5 A2G

Calf Extensions:
245 x 8 x 4
superset with/
Seated Calf Raises:
50lbs x 10 x 4

DB Lunges:
40's x 12steps x 4
superset with/
Leg Extensions:
70lbs x 10 x 4

Romanian Deadlift:
185 x 8 x 3
Albatross is offline   Reply With Quote
Unread 2009-03-31, 07:59 PM   #114
Black-Top
 
Join Date: Feb 2005
Posts: 9,862
Post Thanks / Like
Thanks (Given): 0
Thanks (Received): 7
Likes (Given): 2
Likes (Received): 65
Dislikes (Given): 0
Dislikes (Received): 7
Default

bi / tri

barbell curls

100 x 8
100 x 8
95 x 10
95 x 10

hammer curls

45 x 12
45 x 12
45 x 12
45 x 12

lying tri ex

75 x 10
75 x 10
70 x 12
70 x 12

cable tri pushdown

90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

1 arm preacher curls

35 x 10
35 x 10
35 x 10
35 x 10

concentration curls

35 x 10
35 x 10
35 x 10
35 x 10

overhead rope tri ex

75 x 12
75 x 12
75 x 12
75 x 12

rope tri pushdown

70 x 15
70 x 15
70 x 15
70 x 15
70 x 15

cable curl giant set

25 x 15
25 x 15
25 x 15
25 x 15

25 x 15
25 x 15
25 x 15
25 x 15

20 x 15
20 x 15
20 x 15
20 x 15

20 x 15
20 x 15
20 x 15
20 x 15
__________________
Black-Top is offline   Reply With Quote
Unread 2009-04-01, 02:08 AM   #115
silver5liter
 
silver5liter's Avatar
 
Join Date: Feb 2005
Location: parkville
Posts: 17,859
Post Thanks / Like
Thanks (Given): 11
Thanks (Received): 24
Likes (Given): 80
Likes (Received): 147
Dislikes (Given): 18
Dislikes (Received): 11
Default

Im still pretty much a newb and weak sauce, but here is from tonight.


seated bicep curl (machine)
12x 90
12x 110
12x 110

incline barbell tricep extension

12x 65
12x 65
12x 65

seated incline dumbell bicep curl

12x 30
12x 30
12x 30

Barbell Close Grip Bench Press (incline)
I can do more weight with these but I usually do them while i am doing the tricep extensions so i use the same weight.
8x 65
8x 65
8x 65

Hammer curls

12x 30
12x 35
12x 35

cable tricep pushdown

12x 90
12x 90
12x 90

rope tricep pushdown

12x 110
12x 110
12x 110

rope bicep curl

12x90
12x90
12x90

(not sure what these are called) Wide grip reverse cable tricep pushdown

12x 120
12x 120
12x 120



think that is all.
__________________

1991 Mustang GT
silver5liter is offline   Reply With Quote
Unread 2009-04-01, 11:59 AM   #116
Black-Top
 
Join Date: Feb 2005
Posts: 9,862
Post Thanks / Like
Thanks (Given): 0
Thanks (Received): 7
Likes (Given): 2
Likes (Received): 65
Dislikes (Given): 0
Dislikes (Received): 7
Default

Back day

wide grip pull ups

bw x 10
bw x 10
bw x 10

sumo deadlift

135 x 10 warmup

275 x 6
275 x 6
275 x 6
275 x 6
275 x 6

standing rope back ex

45 x 12
45 x 12
45 x 12
45 x 12

1 arm db row

90 x 12
90 x 12
90 x 12
90 x 12

seated cable row

160 x 10
160 x 10
160 x 10
160 x 10

lat pulldown

110 x 10
110 x 10
110 x 10
110 x 10

rear lat raise

25 x 12
25 x 12
25 x 12
25 x 12
__________________
Black-Top is offline   Reply With Quote
Unread 2009-04-01, 12:05 PM   #117
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

Warm-up - RC complex, Dynamic Stretch,

DB Incline Bench(120's)
1 x 10 @ 35
1 x 5 @ 65
1 x 3 @ 85
5 x 5 @ 105

Flat DB Bench(90's)
3 x 8 @ 90

Iso-Wide Chest(60's)
3 x AMRAP(12,10,8.5) @ 3pps
3rd set drop - D-> 7 reps @ 2pps
D->12 reps @ 1pps

DB Incline Fly(30's)
7 x 8 @ 30

Smith Incline Bench(60's)
3 x 10 @ 135

Overhead DB ext(60's)
3 x 12 @ 85
__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-04-01, 02:30 PM   #118
adamdecimals
 
Join Date: May 2008
Location: Ft. Lewis, WA
Posts: 246
Post Thanks / Like
Thanks (Given): 0
Thanks (Received): 0
Likes (Given): 0
Likes (Received): 2
Dislikes (Given): 1
Dislikes (Received): 0
Default

Quote:
Originally Posted by JohnnyBravo

I'm going to get bigger if it f'ing kills me.
don't get too big you wont fit in your viper!
adamdecimals is offline   Reply With Quote
Unread 2009-04-01, 02:49 PM   #119
Black-Top
 
Join Date: Feb 2005
Posts: 9,862
Post Thanks / Like
Thanks (Given): 0
Thanks (Received): 7
Likes (Given): 2
Likes (Received): 65
Dislikes (Given): 0
Dislikes (Received): 7
Default

Quote:
Originally Posted by adamdecimals
Quote:
Originally Posted by JohnnyBravo

I'm going to get bigger if it f'ing kills me.
don't get too big you wont fit in your viper!

nah... he'll just smash through the floorboards and flintstone that bitch around town
__________________
Black-Top is offline   Reply With Quote
Unread 2009-04-01, 03:08 PM   #120
JohnnyBravo
**Sponsor**
 
JohnnyBravo's Avatar
 
Join Date: Feb 2004
Location: Bravo Land
Posts: 4,922
Post Thanks / Like
Thanks (Given): 32
Thanks (Received): 389
Likes (Given): 208
Likes (Received): 1740
Dislikes (Given): 3
Dislikes (Received): 3
Default

Legs last night:

I call this my "I'm coming for your Slyva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Leg Press:

4 plates per side x 10
5 plates per side x 10
6 plates per side x 8
7 plates per side x 5

Leg extensions:

100 x 15
130 x 12
160 x 10
190 x 10
220 x 10
250 x 8. That's right. 250 lbs, bitches.

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
175 x 7

Seated Calf raises

90 x 15
90 x 15
90 x 15
90 x 15

Then, I finished it off with 30 minutes on the treadmill, 3.5 mph, just to keep the heart rate around 120 bpm.

FUCK YOU, FATHER TIME. FUCK YOU SQUARELY IN YOUR ASS!
__________________
Are you ready for the MAYHEM?!
JohnnyBravo is offline   Reply With Quote
Unread 2009-04-01, 03:19 PM   #121
Albatross
 
Albatross's Avatar
 
Join Date: Feb 2004
Location: Jersey Shore
Posts: 17,315
Post Thanks / Like
Thanks (Given): 100
Thanks (Received): 189
Likes (Given): 277
Likes (Received): 1330
Dislikes (Given): 4
Dislikes (Received): 71
Default

Quote:
Originally Posted by JohnnyBravo
Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...
Albatross is offline   Reply With Quote
Unread 2009-04-01, 03:22 PM   #122
Sylva
Harry Potter
 
Sylva's Avatar
 
Join Date: Feb 2004
Location: H-Town, Third ward.
Posts: 18,897
Post Thanks / Like
Thanks (Given): 142
Thanks (Received): 328
Likes (Given): 1573
Likes (Received): 1974
Dislikes (Given): 60
Dislikes (Received): 19
Default

Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by JohnnyBravo
Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...
like this for me.

__________________
Downsouth we still be bangin' Robert Davis on the regular...

www.truenutrition.com discount code rys241 for 5% off all orders!
Sylva is offline   Reply With Quote
Unread 2009-04-01, 03:22 PM   #123
Albatross
 
Albatross's Avatar
 
Join Date: Feb 2004
Location: Jersey Shore
Posts: 17,315
Post Thanks / Like
Thanks (Given): 100
Thanks (Received): 189
Likes (Given): 277
Likes (Received): 1330
Dislikes (Given): 4
Dislikes (Received): 71
Default

Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by JohnnyBravo
Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...
like this for me.

me too...
Albatross is offline   Reply With Quote
Unread 2009-04-01, 05:10 PM   #124
JohnnyBravo
**Sponsor**
 
JohnnyBravo's Avatar
 
Join Date: Feb 2004
Location: Bravo Land
Posts: 4,922
Post Thanks / Like
Thanks (Given): 32
Thanks (Received): 389
Likes (Given): 208
Likes (Received): 1740
Dislikes (Given): 3
Dislikes (Received): 3
Default

Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by JohnnyBravo
Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...
like this for me.

me too...
Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.
__________________
Are you ready for the MAYHEM?!
JohnnyBravo is offline   Reply With Quote
Unread 2009-04-01, 05:26 PM   #125
sebaz
Super Moderator
 
sebaz's Avatar
 
Join Date: Feb 2004
Location: Kesa Gatame
Posts: 31,890
Post Thanks / Like
Thanks (Given): 85
Thanks (Received): 188
Likes (Given): 1565
Likes (Received): 1275
Dislikes (Given): 9
Dislikes (Received): 16
Default

Quote:
Originally Posted by JohnnyBravo
Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Whitehybrid
Quote:
Originally Posted by JohnnyBravo
Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...
like this for me.

me too...
Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.
I love seeing people just barely bending their legs on the hip sled. It makes me feel manly. I don't even know why they bother moving the saftey rails; they're not even going down enough to get to them.

I like for my knees to be at my chest on the sled. It ensures maximum glute soreness.
__________________
sebaz is offline   Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

 

All times are GMT -5. The time now is 12:20 PM.


Design By: Miner Skinz.com
Powered by vBulletin® Version 3.13.37
Copyright ©2000 - 2018, vBulletin Solutions, Inc.
Copyright (c) 1993-2012, KCSR.org