katt

Regular squats plus hack squats.... you're one brave person...

I would not like to be you tomorrow oh the pain

kinkery

Ha my last leg day i was sore from like 4days . my legs are already feelin kinda sore. i didnt get to the calf raises was worn out and was runnin outta time.

katt

Yeah, I notice you didn't do any of those.... but I wasn't going to ask..some guys are really sensitive about their calves....being so small and all ...

not that your's are small, I wouldn't know.. but, you get the jist of what I'm getting at

kinkery

yeah i know what you mean . i'll throw 3-4 sets of calf raises in another workout

kinkery

damn just wanted to note: BW is 184.0lbs was just 182 the other day and 176 last week . havn't really changed diet calories really.

ReproMan

That would be the MM that you are taking.

kinkery

i know . havnt changed anything about diet. been pretty much the same if not less. around 2800 cals aday. strength is going up tho. only been on it for 11 days(plus 4 of thos days were only taking 1 aday, now i'm taking 2/day). so still have 17 more days on it . next gonna kick it up to 3/day. muscles are pretty solid and vascularity is great( for gaining 8lbs(average) ) plus guessing about 1/2-3/5 that is water retention.

kinkery

wow its a miracle. wokeup today and legs werent terribly sore but their still sore some. today is shoulders/triceps

Double D

I used to do that in college before I knew what balance was. Not saying your program isnt balanced because I havent looked at it. But in college I would do squats, lunges, hack squats, leg extensions, then leg curls......

www.crossfit.com

Big G

Aargh! How can you say that!? Leg days kill me. I need to find a way to make them fun. I only do it to get it out of the way. I'm not saying I go at it half-assed. Believe me, I go at it 110%. I did legs today and although I did manage to not throw up I was asked 20 times leaving the gym (hobbling!) "Are you alright!?"

I can barely walk after I do legs. Am I just going overboard or is it that way for everyone?

I read in Arnold's Bodybuilding Encyclopedia that your legs are designed to walk 100miles in a day and therefor need as-heavy-as-you-can-handle weight to the point where one more rep is not just painful but it isn't even possible. i.e. Your legs need to be completely obliterated in order to get them to grow. Is this right, or can I ease off a little bit? My calves are currently 2" bigger than my biceps, but I spent a decade of my childhood riding a unicycle (even the daily 2miles to college was done on a unicycle for a couple of years, and for fun in the evenings I'd play unicycle hockey!).

Any thoughts?

And, Kinkery, I hope you don't mind me popping a quick question into your journal. I only checked your journal out becuase you posted a "Nice Journal" comment when I started my IronMag journal a couple of days ago. Thanks, BTW.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Double D

Stop reading things Arnold put out there. I am being serious not a smart ass at all. Start reading things from strength and endurance coaches, etc....

You can learn tons from them before you can from a guy who stuck needles in his ass.

Best of luck.

www.crossfit.com

katt

that just it! It's such a large muscle group and it takes everything you have to give it that 110%,, they feel wobbly and weak, and hurt like hell.... that's what rocks...

Or I'm just nuts!

Double D

Yeah your just nuts.

www.crossfit.com

kinkery

yeah no kidding. i have to walk down 30 steps to get to the weightroom fuck imagine after leg day you have to walk back up 30 steps . but i'm starting to LOVE leg days.

kinkery

shii.... strength is HELLA going up. going through the roof! today was shoulders and Triceps!!

DB Seated OH Press:
35 x 10
55 x 8
65 x 8
65 x 8

Hammer Grip Seated OH Press:
65 x 10
85 x 8
105 x 8

SkullCrushers!! :
65 x 8
75 x 8
85 x 8
95 x 12 (last workout i could barely get it for 6, i coulda got about 15 reps on it but stopped at 12 )

2 handed seated OH extensions:
55 x 8
75 x 8
then was gonna do 95 for 8-10 but couldnt fit it all on one DB so i didnt do the set and did 1 set of cable rope pushdowns:

65 x 12

then super setted Front raises, lateral raises and bentover hammer lateral raises. all for 2 sets with 15lbs and 1st set was 8 reps and 2nd set was 10 reps.

Great Workout !!

katt

whats MM?.......

And will I have great gains when I start in a couple weeks???

kinkery

Methyl Masterdrol (made by Legal Gear) and its discontinued(sp?) but some sites still have it!! Taylors Nutrition has 1 bottle left!! . i'm going to order another bottle from where i got mine .

btw, what are you going to start in a couple weeks?

katt

ummmmm,,,, anavar & primobolan

kinkery

dunno nothing about them. so i'd ask someone else


day: 12 on MM @ 20mg/2 caps and BW is 184.0lbs and strength is going up. still have 16 more days on it next week gonna kick it up to 3 caps/day..



Note: Order some more milk thistle

katt

The guy that is helping me said I'd probably gain 6-8 lbs of lbm in an 8 week time period... so that sounds good to me!

kinkery

nice ..


anyway.... just placed an order at BB.com = Milk thistle, a pair of strap, and a T-Back Wife Beater (opti max clothes or w/e)

kinkery

hmmmmm hella bored, triceps and shoulders will prolly be sore tomorrow. i have 2 more shoulders and tricep days on the cycle. i'm gonna try to do skullcrushers with 135 on one of them. (oly bar + 45's) going good...

kinkery

triceps are kinda sore, so are delts. today is off

kinkery

hmmm i noticed for exampls on my chest and leg days and etc. i do this for example :
135 x _
185 x _
then 225 x 8 or so.

then stop. for now on i'm gonna go with 2 warmups sets. then 3-4 working sets at max intensity, instead of doing 225 for 1 measily set, do it for 3-4. same with legs. instead of doing squats the same way i'll warmup then do the same max intesity for 3-4sets.

kinkery

Well today was back and traps went liek this and it was EXHAUSTING!!

WG Lat-Pulldowns for warmup of the workout:
50 x 12
50 x 12
90 x 10

then after warmup went to the workout

Bentover Rows:
205 x 8
225 x 8
225 x 8
225 x 8

WG Pullups (palms facing away and a little more than shoulder width) :
BW x 8
BW x 6
BW x 8
BW x 8
BW x 8
BW x 10


Straight Arm Pullovers:
45 x 8
45 x 8
(didnt rly like these so went to these- )

Straight Arm Pushdowns:
30 x 10
40 x 12

Underhand Seated Rows ( little wider than shoulder width) :
90 x 10
110 x 10
110 x 10

HyperExtensions:
BW x 10
BW + 25 x 10
BW + 25 x 10

Shrugs SS with Upright Rows:

S: 135 x 10
UR: 95 x 8
S: 185 x 10
UR: 115 x 8


EXHAUSTED!!! then done

kinkery

Chest workout. !!! Strength is INSANE!!!!!!

the first like 20mins of my workout i was trring to get CD player to play. well in the end it got smashed . anyway... to the workout.- !!!

Incline Press:
50 x 10
70 x 8
70 x 8

Flat DB Press:
85 x 10
105 x 8
115 x 6
(omfg! db press went up from 100 for like 1 rep to 115 for 6 )

Dips:
BW x 10

Barbell Curls:
65 x 8
85 x 8
115 x 5

Hamer Curl bar:
55 x 10
55 x 12

DONE!!! all i gotta say is strength is up like a mother!

katt

Nice! How long are you going to be on the MM??

Workout looks awesome!

kinkery