Friday
Leverage work with axe.
Saturday
Power Squat
to 340-kilos x 7 reps (?) then 370-kilos x 3 reps
L/Curl
to stack + 5p x 10 reps
Adj T/B
to working weight x 1, 3 Then 140-kilos x 1 rep each.
Dropped back to 120-kilos 4 reps @, 120-kilos x timed holds. 120-kilos x ex both hands.
NB: do not burn (small) palm of right hand with red hot fork and or get tiny cut on left hand thumb
Showing posts with label Leg Curl. Show all posts
Showing posts with label Leg Curl. Show all posts
Sunday, 3 August 2014
Friday, 2 May 2014
Friday 2nd May 2014
Friday
P/Squat
to 331.25-kilos x 4 reps (tad more there)
L/Press (H3 again)
to 660-kilos x 8 reps (tried 680 and it wouldn't budge ha ha)
L/Curl
stack x 3 x 14 reps
W/Curl
from 15kg, 22.5, 27.5 and 32.5 x 12 reps
s/s
R/W/Curl
7.5kg, 10, 12.5 and 15 x 10/12 reps
P/Squat
to 331.25-kilos x 4 reps (tad more there)
L/Press (H3 again)
to 660-kilos x 8 reps (tried 680 and it wouldn't budge ha ha)
L/Curl
stack x 3 x 14 reps
W/Curl
from 15kg, 22.5, 27.5 and 32.5 x 12 reps
s/s
R/W/Curl
7.5kg, 10, 12.5 and 15 x 10/12 reps
Friday, 25 April 2014
Thursday 24th and Friday 25th April 2014
Thursday
Iffy belly
Friday
Power squat machine
to 330-kilos x 4 reps (more there)
Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time
Leg Curls
2 x 12 reps x stack
2HP
set up crap so will do a session later or tomorrow
Iffy belly
Friday
Power squat machine
to 330-kilos x 4 reps (more there)
Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time
Leg Curls
2 x 12 reps x stack
2HP
set up crap so will do a session later or tomorrow
Friday, 18 April 2014
Friday 18th April 2014
Friday
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6
P/Squat
to 327.5-kilos x 5 reps
L/Press
to 700-kilos x 6 reps
Leg Curl
Stack x 6 x 6 reps
W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.
Ouch
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6
P/Squat
to 327.5-kilos x 5 reps
L/Press
to 700-kilos x 6 reps
Leg Curl
Stack x 6 x 6 reps
W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.
Ouch
Friday, 4 April 2014
Friday 4th April 2014
Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps
Leg Press
to 700-kilos x 8 reps
Leg Curl
to stack+6 stacker plates x 10 and 8 reps
Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps
Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps
Leg Press
to 700-kilos x 8 reps
Leg Curl
to stack+6 stacker plates x 10 and 8 reps
Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps
Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH
Friday, 21 March 2014
Friday 21st March 2014
Friday
So leg day...
P/Squat
to 325-kilos x 5 reps
L/Press
to 700-kilos x 12 reps
L/Curls
to stack + 6 stacker plates x 8 reps
L/Ext
to stack + 6 stacker plates x 10 reps
Bwt: 19st 4lbs on gym scales
So leg day...
P/Squat
to 325-kilos x 5 reps
L/Press
to 700-kilos x 12 reps
L/Curls
to stack + 6 stacker plates x 8 reps
L/Ext
to stack + 6 stacker plates x 10 reps
Bwt: 19st 4lbs on gym scales
Friday, 14 March 2014
Friday 14th March 2014
Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)
L/Press
to 700-kilos x 10 reps
L/Curl
to stack + 5p x 10 reps
L/Ext
to stack + 4p x 10 reps
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)
L/Press
to 700-kilos x 10 reps
L/Curl
to stack + 5p x 10 reps
L/Ext
to stack + 4p x 10 reps
Friday, 28 February 2014
Friday 28th February 2014
Friday
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal
Leg Press
to 700-kilos x 10 reps - no wraps
Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps
Leg Ext
+3 stacker plates x 8, 10 and then 12 reps
MDB
F, 1, F, dizzy doesn't cover it
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal
Leg Press
to 700-kilos x 10 reps - no wraps
Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps
Leg Ext
+3 stacker plates x 8, 10 and then 12 reps
MDB
F, 1, F, dizzy doesn't cover it
Friday, 21 February 2014
Friday 21st February 2014
Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha
Leg Press
to 700-kilos x 1!! wrapped and did 8 reps
L/Curl
stack + 2 plates x 3 x 12 reps
L/Ext
stack + 2 plates x 3 x 10 reps
Closed the 3 a few times showing off :D
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha
Leg Press
to 700-kilos x 1!! wrapped and did 8 reps
L/Curl
stack + 2 plates x 3 x 12 reps
L/Ext
stack + 2 plates x 3 x 10 reps
Closed the 3 a few times showing off :D
Friday, 14 February 2014
Friday 14th February 2014
Friday
Power Squat Machine
to 305-kilos x 6 reps
Leg Press
to 700-kilos x 12 reps
Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps
Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps
Power Squat Machine
to 305-kilos x 6 reps
Leg Press
to 700-kilos x 12 reps
Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps
Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps
Friday, 7 February 2014
Friday 7th February 2014
Friday
P/Squat
to 300-kilos x 6 reps
Leg Press
to 700-kilos x 12 reps
Leg Curl
stack x 3 x 14 reps
s/s
Leg Ext
stack x 3 x 14 reps
P/Squat
to 300-kilos x 6 reps
Leg Press
to 700-kilos x 12 reps
Leg Curl
stack x 3 x 14 reps
s/s
Leg Ext
stack x 3 x 14 reps
Friday, 31 January 2014
Friday 31st January 2014
Friday
P/Squat mch
to 300-kilos x 6 reps
L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)
Seated L/Curl
to stack x 3 x 12 reps
L/Ext
to stack x 3 x 12 reps
P/Squat mch
to 300-kilos x 6 reps
L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)
Seated L/Curl
to stack x 3 x 12 reps
L/Ext
to stack x 3 x 12 reps
Saturday, 25 January 2014
Saturday 25th January 2014
Saturday
Off / busy Thursday / Friday. In lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds
P/Squat machine
to 290-kilos x 6 reps deep
L/Press
to 700-kilos x 10 reps
Seated L/Curls
stack x 8, 10 and 14! reps
L/Ext
stack x 8, 10 and 12 reps
MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third
Off / busy Thursday / Friday. In lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds
P/Squat machine
to 290-kilos x 6 reps deep
L/Press
to 700-kilos x 10 reps
Seated L/Curls
stack x 8, 10 and 14! reps
L/Ext
stack x 8, 10 and 12 reps
MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third
Friday, 17 January 2014
Friday 17th January 2014
Friday
Being on 'the program' means focused.
P/squat
to 280-kilos x 6 deep reps (better as I did more)
Leg Press *
to 700-kilos x 8 reps
Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl
Leg Ext *
to 2 x stack x 8 reps easy
* = giant set
DB FWC
to 30-kilos x 8 reps
s/s with
DB RWC
to 12.5-kilos x 8 reps
Being on 'the program' means focused.
P/squat
to 280-kilos x 6 deep reps (better as I did more)
Leg Press *
to 700-kilos x 8 reps
Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl
Leg Ext *
to 2 x stack x 8 reps easy
* = giant set
DB FWC
to 30-kilos x 8 reps
s/s with
DB RWC
to 12.5-kilos x 8 reps
Friday, 10 January 2014
Friday 10th January 2014
Friday
Power Squat
to 270-kilos x 6 ass down reps
Leg Press
to 620-kilos x 8 reps
Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps
Leg Ext
stack x 3 x 10 reps
Power Squat
to 270-kilos x 6 ass down reps
Leg Press
to 620-kilos x 8 reps
Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps
Leg Ext
stack x 3 x 10 reps
Friday, 3 January 2014
Xmas and New Year week 2013/2014
Tuesday - Thursday
Random bits. Back on the program now
Friday
Break in session. Trained in 'santa' t-shirt lol
P/Squat
to 250-kilos x 6 reps (all the way down)
Giant sets of the next 3 moves
Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps
Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps
Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps
Random bits. Back on the program now
Friday
Break in session. Trained in 'santa' t-shirt lol
P/Squat
to 250-kilos x 6 reps (all the way down)
Giant sets of the next 3 moves
Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps
Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps
Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps
Monday, 23 December 2013
Monday 23rd December 2013
Monday
Soaked on the way to the gym and had to wade the flooded river on the way back (photos on facebook). I also hit the wall in the gym - rest needed.
P/Squat
to 300-kilos x 8 reps
Leg Press
to 700-kilos x 4 reps - nothing left
Leg Curl
stack x 1 rep (yes one)
Soaked on the way to the gym and had to wade the flooded river on the way back (photos on facebook). I also hit the wall in the gym - rest needed.
P/Squat
to 300-kilos x 8 reps
Leg Press
to 700-kilos x 4 reps - nothing left
Leg Curl
stack x 1 rep (yes one)
Monday, 16 December 2013
Monday 16th December 2013
Monday
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)
Leg Press
to 700-kilos x 10 reps
Seated Leg Curls
stack x 4 x 10 reps
Leg Ext
stack x 3 x 10 reps
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)
Leg Press
to 700-kilos x 10 reps
Seated Leg Curls
stack x 4 x 10 reps
Leg Ext
stack x 3 x 10 reps
Monday, 9 December 2013
Monday 9th December 2013
Monday
No fri or sat due to work. Back stiff as hell but ok once warmed up
P/Squat
to 300-kilos x 7 reps
Leg Press
to 700-kilos x 8 reps
Leg Curls
stack x 3 x 12 reps
Leg Ext
stack x 3 x 12 reps
MDB
cos asked x 1 rep
No fri or sat due to work. Back stiff as hell but ok once warmed up
P/Squat
to 300-kilos x 7 reps
Leg Press
to 700-kilos x 8 reps
Leg Curls
stack x 3 x 12 reps
Leg Ext
stack x 3 x 12 reps
MDB
cos asked x 1 rep
Monday, 2 December 2013
Mondsay 2nd December 2013
Cheers D. It was three long ass days. 4am starts FFS.
Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.
Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.
Leg Curl
stack x 8, 8 and 12 reps
Leg Ext
stack x 3 x 8 reps
I could have done more at the end as I seemed to liven up but held off.
Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.
Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.
Leg Curl
stack x 8, 8 and 12 reps
Leg Ext
stack x 3 x 8 reps
I could have done more at the end as I seemed to liven up but held off.
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