Universal Nutrition Forum

I'm writing this the day after my leg session and my legs are killing me!

Quads

Hack Squats x 6
10s rest
6 inch drop Lunges x12 ea leg
10s rest
Back squat
2 mins rest
Hammy's

Leg Curls x 6
10s rest
RDLs x 12
10s rest
Back extensions
2mins rest
x3

Set 1
Hack Squats 90kg x 6
10s rest
Drop Lunges x12 ea leg 16kg prefered the drop lunges than last week dunno why they're much more painful
Squats 30kg x 12- just brought one of the fixed bars with me nothing higher than 30kg. will start with 40 nxt session

Set 2
Hack Squats 90kg x 6
10s rest
Lunges x12 ea leg 16kg
10s rest
Squats 30kg x 25 - downright nasty!!

Set 3
Hack Squats 80kg x 6 bit too light 85/90 for next session
10s rest
drop Lunges x12 ea leg 16kg
10s rest
Squats 30kg x 25 - who needs cardio??

Took about 5 mins before i could even contemplate the next section

Hammy's

Set 1
Leg Curls 160lbs x 6
10s rest
RDLs x 12 110kg x 12 upped the weight from last week but cuz of the squats back was already fatiqued - a ton would have done.
10s rest
Back extensions BW x 25 didn't add weight see above

Set 2
Leg Curls 160lbs x 6
10s rest
RDLs 90kg x 12 - was able to really focus on form using straps really help too
10s rest
Back extensions bw x25 - had to ly down after this even sitting was cramping my back!

Set 3
Leg Curls 160 x 6
10s rest
RDLs 90kg x 12 good set
10s rest
Back extensions bw x 25

Lay down for 5 mins absolutely brutal but loved it. Would recommend this for anyone who wants a change/enjoys beating the hell out of their legs!

Shoulders & Arms

Shoulder strength way down today - Haven't been looking after them and its started to show.

Sh press: 25kg x 6
Arnie press 15kg x 12
Lateral raises: 4 x 25

Sh press: 22.5kg x 6
Arnie press 12kg x 12
Lateral raises: 4 x 25

Sh press: 22.5kg x 6
Arnie press 10kg x 12
Lateral raises: 4 x 25

Triceps

CG Bench 65 x 6
Decline extensions 25 x 12
pushdowns 80lbs x25

CG Bench 60 x 6
Decline extensions 20 x 12
pushdowns 80lbs x25

CG Bench 60 x 6
Decline extensions 20 x 12
pushdowns 70lbs x25

Biceps

CG Chins Bw + 10 x 6
Rev BB curls 20 x 12
incline hammers 8 x 25

CG Chins Bw + 5 x 6
Rev BB curls 20 x 12
incline hammers 8 x 15/ 5 x 10

CG Chins Bw x 6
Rev BB curls 20 x 12
incline hammers 5 x 25

Chest & Back

INcline DB presses 27.5 x 4
Incline BB 40 x 11
Flat bench 10 x 25

INcline DB presses 25 x 6
Incline BB 35 x 8 + 4
Flat bench 8 x 25

INcline DB presses 22.5 x 6
Incline BB 30 x 12 few rest pauses
Flat bench 8 x 25

Back

PG Chins BW +15kg x 6
Incline DB Row 17.5 x 12
Face pulls 50lbs x 25

PG Chins BW +12.5kg x 6
Incline DB Row 17.5 x 12
Face pulls 50lbs x 25

PG Chins BW +10kg x 4 +2 neg
Incline DB Row 16 x 12
Face pulls 50lbs x 25

Shoulders feel piss weak need to add more rotators/ scap stabiliser work to compensate

P.S Quads still sore from saturday's session and training legs again tomorrow!

Trained with a few mates today so did something different.

A1 Safety Bar Squat x 5
A2 Fwd Lunge & Reach x 8
A3 Glute Ham raises x 10

45s rest between sets

Set 1
A1. 80kg x 5
A2. 15kg dbs x 8
A3. Bw x 10

Set2
A1. 90kg x 5
A2. 20kg dbs x 8
A3. Bw x 10

Set3
A1. 90kg x 3
A2. 25kg dbs x 8
A3. Bw x 10

Set4
A1. 80kg x 5
A2. 25kg dbs x 8
A3. Bw x 10

Set5
A1. 80kg x 5
A2. 25kg dbs x 8
A3. Bw x 10

Set6
A1. 80kg x 5
A2. 25kg dbs x 8
A3. Bw x 10

Few roman chair knee raises at the end 2 x10