Pylon

What do you do to warm up for legs? I've been hitting high reps on curls superset with extends off and on, and it seems to be a great way to start. I was just curious because it looks like you are launching right into good squats. I will also throw in 5 min or so of cardio each lifting session for warm up, but the light leg set seems to really get me going...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Rocco32

Great w/o there Angel! How do you like the single leg press?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

KarlW

If I may...........man they're killers. In shock week I do Leg Extension / Hack squat supersets (x2) then Single Leg Press drop sets. On the last few reps my leg is shaking holding up the plate. Then I get up and try to walk.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Archangel

TODAY (RR)

DELTS / BICEPS

DELTS-
Single arm db press-65x8,75x6
Bent Laterals-20x10,25x10,25x8
Side Laterals-25x12,30x10

BICEPS-
Alternating db curls-45x8,50x6
Cable curls-75x10,85x10
Concentration curls-20x12,25x10

Workout time: 43 minutes
Felt tired today for some reason. Had a long day at work so maybe that had somethin to do with it!!!
Still have alot to improve on, but I'm tryin

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Sorry, hadn't thought of that. Prolly should include that with my journal. Good lookin out Brother!!!
I ALWAYS pick an exercise from each of the Bodyparts I'm doin, And I do 2 sets for each. I use half of the weight that I will use on my "working" sets. And do 6 reps, SUPER SLOW!!! 5 -8 seconds on each phase of the lift. Don't know why 6 reps though Just a number I picked out for each letter of my daughters name She's my lifeline!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Hey, Thanks Brother!!! I appreciate that I like the single leg press. Really makes you concentrate on the movement and muscles!!! For some reason, I feel a hell of a lot more vulnerable when It's a single bp movement.

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

First off...........AWESOME avi. I love Steve Reeves. Got his book on dynamic training. Pretty good read Yeah I can imagine. I have shock week next week. Not looking forward to that

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Rissole

SOme great w/o's there bud, how ya feelin??

My Journal

Pylon

I hear ya. It's amazing how much more interested I was in getting in shape and schlepping this pebble a little longer when my boy came around. Great motivator, no doubt!

(It's his 2nd B-day today, btw. Happy birthday to the Mick!)

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Thanks!!! Feelin pretty good. This was my first week at 4 days a week and I adapted to it fairly well I think!!! Thanks for any input/advice!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

I hear ya!!! Happy Birthday Pylon Jr.!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Off to do cardio!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Du

I am boycotting cardio.

My IronMag Journal

Rocco32

But Cardio's the best

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Archangel

Wish I could

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

As compared to ....................

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Did MAX-OT style today. Will do "The Body for Life" way next, and then HIIT. I will alternate these so my body doesn't get used to it. Sound good or no?

Also, was planning on doing my cardio on Tu,Wen, Fri, and Sat. Off completely from everything on Sundays.

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Rocco32

Sounds good Angel. Could even mix in some Clean Cardio and maybe like squat cardio also.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Du

Ya Id say so. I dont know what Body For Life Cardio is, but mixing up the other two is a really good idea. Both MaxOT and HIIT are good cardio styles.

My IronMag Journal

Archangel

BFL cardio is like this. Its 20 minutes in duration.
Start of at say level 5 intensity wise. Do that for a minute and then go to level 6(min)7(min)8(min)9(min)10(min), then drop down to 6, and so on. Did I explain it good enough??? Sometimes my brain doesn't work

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Forgive me, what is squat cardio?

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

I think that was my previous cardio plan...meaning I didn't do squat.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Rocco32

Haha, that's funny

Squat cardio is something P-funk talks about a bit in Gary's journal. Do 15 sets of like 15 reps with rest intervals of like 30 secs and w/o lowering the weight. Does that make sense? It's kinda like HIIT but with weights.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Archangel

Man, sounds like it would be a killer session as I'm always gassed after squats anyway!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel