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Originally posted by tigress  Good workout yesterday!
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And I didn't even know till I sat down and tried to push the w8, lol...kinda surprised myself.
...that's what you call muscle failure LOL...I can normally do 45/8 too funny.
Good workout yesterday!
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The two best ways to get more ass, muscles involved that is, is first to really squeze the glute/hamstring tie-ins at the top of a supersetted DB SLDL and a BB SLDL. Also explore new and painful (hard exercises), like my second recommendation. Place a bench behind a smith machine, paralell to the bar, approx 18-24 inches awy depending on your height (Kurgan may need more space!) Place one foot (the front of the instep) up on the bench, and the the other leg foward of the bar so that when your rear leg's knee barely touches the floor, your front knee is at a 90 degree angle (knee not going out over your foot). Do one leg, then the other for 8-12 reps, times 4-5 sets, raising the weight each set. Kind of looks like a cross between a one legged squat and a lunge! This will toast your butt, but you will not feel it there during the exercise! As for your other exercises, I would recommend a total change next W/O and then never do the same W/O twice. Add in some front squats, hack squats, DB squats, high rep work, especially with extensions and leg curls, and really push the envelope! Josh, there is part of the problem right there. Try more sets of squats, pyramiding weight up and reps downs, and then down sets with higher reps once you are exhausted! Something like 12 X warm up 8 X weight 1 6 X weight 2 4 X weight 3 8 X weight 4 This is the prime work set 15 X weight 3 20 X weight 2 25 X weight 1 or if you don't want down sets, then do 3-4 sets at your heaviest weight after 2-3 w/u's 8,6,6,4 When I talk about high rep, like leg extension I mean 40, 50, 60, 80 reps As for step ups, I spend more energy on balance than on the weight, so I guess I'm a step-up wuss! |
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4 sets of extension X 20 superset one legged leg press with light hack squats, no rest between 8-12 reps each. 4 sets DB squats (not as heavy, brings in stabilizers) supersetted with squats holding the bar above your head at full extension! 10-12, 4 sets. BB SLDLs with DB SLDLs sitting leg curls with lying or DB prone decline and THEN FINISH with 40 then 50 then 60 then 70 rep sets of extensions! Oh yeah, then do calves, I suggest smith machine standing with a quadruple drop at the end (so 5 sets) Next with seated, 20 at one plate, 18 at 2 plates, 15 at 3 plates, 12 at 4 plates, then quad drop, failure at each weight! 1. Leg Extensions – 4/20 2. Back Squats – 4/10….0 sec RI 3. DB Step ups – 4/10 4. DB SLDL – 3/10….0 sec Ri 5. Decline Harrop Curl – 3/?…..0 sec RI 6. Lying Leg Curl - 3/10….120 sec RI 7. Leg Extensions – 4/Till I die. Sumo Deadlifts Stiff-leg Deadlifts Squats Leg Extensions/Leg Curls (superset) Seated Calf Raises For that really special leg W/O. start with 20 plus sets of Hammies Warm-up with a superset of lying leg curls and sitting leg curls 4 sets each 10-12 reps, no rest between the two exercises, 1-2 minutes between sets Then superset DB and BB stiffies, go heavy 6-8 reps, 4 sets, pyramid the weight, same interval Next lay frontwise on the decline bench (wipe it off first) and have a partner put a DB between your feet (insteps), slowly rep (curl towards your butt) out 10-12 and then raise the weight for each of 4 sets, full contractions (if you can), 1-2 minutes between sets Lastly finish with standing leg curls if you have one of these machines, 8-10 reps, 4 sets! Now your ready for quads! There are too many SS to mention, but my all time favorite "GIANT SET" is Back Squat Leg press Hack squat Smith Squat 8-10 reps, pyramiding weight, no rest between exercises, 3 minutes between sets (time to raise the weight) 4 GIANT SETS Then follows by: Lying leg curl (machine) SLD, DB or BB Sitting Leg curl Lying incline DB leg curl 10-12 reps, same other rules! Then calves about 8 sets! (4 standing, 4 sitting), you can superset here if you want! It's only 8 sets of legs, but feels like 32! DP |
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Originally posted by tigress Good workout yesterday!
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Don't even start ) Don't even start|
Originally posted by w8lifter Thanks Nat...I still don't feel it but I am getting better I'm bored of ass busters....I've been doing them all week. You can give me calves. But I might still do shoulders today instead of legs. |
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Originally posted by w8lifter Ok Andrew ...and yes...everyone has a sore ass
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Originally posted by w8lifter Ok...my shoulders are a little sore My chest is really very sore...and my abs are STILL sore from Friday!!! That's nuts for abs! My body is at the point now where i want to eat properly...cause i can see everything
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Originally posted by w8lifter How 'bout I answer that after you tell me your plans
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:meowwwwwch:
)....and they are pretty fucking good....(only had a bite, OMG....wafer creme cookie style...) )
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Originally posted by w8lifter Ok....fuking tease
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BTW...WHat'cha win? :P
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Originally posted by Britney Sorry to intervene |
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Originally posted by w8lifter I didn't win anything....the top 5 in the contest get their pic in this years catalogue. That's all
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Originally posted by w8lifter That's nuts for abs! My body is at the point now where i want to....and [/b]WILL[/b] eat properly...cause i can see everything
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Originally posted by Dr. Pain upick.... 1 Swiss Ball Shoulder Press 4 sets....partner 0 RI 2 Seated Militiary BB 4 sets 3a Machine Laterals 3 sets 0 sec RI 3b DB Lateral Raises Partner RI 4a One Arm Cable front Raises (handle) 3 sets 0 sec RI 4b Two arm DB Front, Hammer grip 3 sets, Partner RI 5a BB Shrugs 3 sets 0 sec RI 5b Inverted grip V-bar Cable Uprights 3 sets Partner RI 6a Prone Swiss Ball Rear Raises 3 sets...0 sec RI 6b Cable reverse Flyes sitting backwards on the preacher bench....3 sets, Partner RI 7 Free Motion Seated Cable Press... 3 sets, Partner RI DP |
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Originally posted by Dr. Pain and I really want you to do legs today after taxing your delts during chest yesterday! DP |
....never do legs BEFORE you have to train a client and don't have time to eat 
ain I have that in my cd player right now
..............:Psycho:
:kill!:
...eat right for a few days/or hours as the case may be....and I'll give it to you Saturday for Sunday :P
....well that was only half joking
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Originally posted by w8lifter I am eating right? Why can't you just tell me...I don't have to start it yet GGGGGGGGGRRRRRRRRR |
I didn't actually measure...I just guestimated
...GN
) *stupid* LOL
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Originally posted by w8lifter K....is 4 meals of protein in a row bad? lol
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Originally posted by w8lifter K....is 4 meals of protein in a row bad? lol
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Originally posted by w8lifter Yes! It is....I'm starving already I haven't even left the house
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Originally posted by w8lifter You wrap meat in cheese with celery in the middle LOL eh? you telling me to eat cheese and processed meat? Gotta go...have a good day
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Originally posted by w8lifter You're changing the subject! I can't remember what I ate yesterday Today... 7:30 2 coffee 3 tbsp half and half 1.5 srving protein 5 strawberries 10:30 tuna 2 tsp flax 1/2 grapefruit 1:00 6 egg whites 2 yolks 1 cup cauliflower 1 tsp feta dip 2:00 tea w/ 1 tbsp half & half 4:00 4 oz chicken 1 tbsp butter 4 oz sweet potato 8:30 1/3 cup steel cut oats 1.25 srving protein 1 tbsp CO 1 tbsp half & half 10;30 1.25 srving protein 1 egg 1/4 cup blueberries 1 tsp CO Total: 1938 Fat: 82 740 39% Sat: 32 285 15% Poly: 12 104 6% Mono: 15 137 7% Carbs: 95 315 17% Fiber: 16 0 0% Protein: 206 824 44% |
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Originally posted by Dr. Pain You're fucking "Mental" btw....I can't see what you are talking about DP |
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Originally posted by Dr. Pain It's from your W/O's.....trust me.... you can up P and F today if you need too! DP Leah......you are so learning "how to train"...don't take that the wrong way....but you know the "difference" I am talking about!
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" LOL! lol
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Originally posted by w8lifter What I'm talking about what? lol I hate thursdays cause I hate w8ing all day for an answer
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)
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Originally posted by w8lifter Am I too mouthy?
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It's part of my fucking charm
SYL
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Originally posted by w8lifter I don't mind being 10% mouthy It's part of my fucking charm
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lol
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Originally posted by w8lifter I have a confession today
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Originally posted by Dr. Pain What? That you are really 20% "Mouthy""...LOL DP |
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Originally posted by mmafiter Actually, after sifting through all the babble and crap on these journals you have Leah, I just wanted to say you were right and I was wrong. You were able to change into the bodybuilder look and still remain sexy. Nice job, but don't let it go to your head.
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.....
Thank you
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Originally posted by Dr. Pain What? That you are really 20% "Mouthy""...LOL DP |
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Originally posted by mmafiter Or that she's 100% "Bitch"? |
....should I fix it more? lol
.....
LOL
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Originally posted by mmafiter Actually, after sifting through all the babble and crap on these journals you have Leah, I just wanted to say you were right and I was wrong. You were able to change into the bodybuilder look and still remain sexy. Nice job, but don't let it go to your head.
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Originally posted by Britney Just had to say that was VERY NICE of you Mmafitter! Its great to see supportive husbands/boyfriends
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Oh w8...that's my job! |
Originally posted by w8lifter OMG....skyler won't stop eating
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Originally posted by w8lifter So a while ago I went into the store where I buy my supps and asked Aarron if he was gonna carry detour bars. He'd never heard of them, so I told him he had to get them and start carrying them.....he phoned me tonight at the gym to let me know they were in LOL
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Originally posted by Dr. Pain Once they catch on....he "owes" you BT DP |
...and no I won't be saying that ...aren't you supposed to be giving that to me now?
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Originally posted by Dr. Pain When you say it! DP |
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Originally posted by w8lifter K....doing shoulders today....do we know what I'm doing or not? lol There was something else but I forget........Oh....I remember...I have freaken bruises on the front of my ankles from doing those prone DB curls on my own...don't think I'm gonna do those anymore w/o help
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Originally posted by Dr. Pain Site just went super slow for me...... Standing is OK...as long as it is BB Yes...SS...you don't have to invert your grip on the upright however Leah.....I don't know if you ever analyse the W/O's..and I don't consciously do it, but often they have some pre-exhaust, multiple technique....or just plain attack the muscles from various angles. My point is that you always get a well contructed W/O.......and I've heard you look like a BB now DP |
lol
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Originally posted by w8lifter I know I do (w/o) ....I don't complain do I? lol
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Originally posted by w8lifter BW 125 But I just downed a litre of water and ate
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