That's true, I'd have to start hitting quads eventually. The hamstrings are responding better now, far less soreness than before. Just a matter of time.

Legs and Abs today

Leg Press

160 x 15
160 x 15
160 x 15

Leg Curls

4 plates x 15
4 plates x 15
4 plates x 15

Calf raises

90lbs x 15
90lbs x 15
90lbs x 15

Cable Crunch

150 x 30
150 x 30
150 x 30

Crunch

30x
30x
30x

Leg raises

10x
10x
10x

Finished up with a 5 min HIIT, legs were too exhausted to keep above 120 RPM. Was quite surpised to be able to manage a vertical leg hip raise, let alone 3 whole sets. Feeling strangely dry today, like running on fumes, but otherwise work out turned out alright.



This post has been edited by pleasuresaurus: Jul 31 2009, 07:42 PM

Arms workout today.

Skullcrusher (per arm)

6kgs x 10
6kgs x 10
6kgs x 10
6kgs x 10
5kgs x 10
5kgs x 10

Bicep curls (per arm)

20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
25lbs x 10


Did both tricep and bicep workouts as super sets today. Somehow feeling that skullcrushers aren't quite hitting the triceps effectively, soreness sometimes in the brachialis rather than triceps. Considering shifting to tricep kickbacks next week instead.

Chest day today.

Bench Press (per arm)

Warm Up
10lbs x 12

Workout
25lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
35lbs x 10
35lbs x 9


Chest Fly (per arm)

6kg x 10
6kg x 10
6kg x 10
8kg x 10
8kg x 10
8kg x 10

Cardio: HIIT as usual, intervals for 5 min

Another great day at the temple of steel. Looking forward to deadlifts tomorrow.

Back breaking today.

Stiff legged dead lifts (bar bell)

Warm up

20kg x 13

Workout

40kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
55kg x 10
60kg x 10
60kg x 10


Bent over barbell row

30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10


Hit 60kg on the SLDL today, khellllll yessss! Need to keep it at 60 till can manage the lifts reasonably well, felt like losing form by the end of the last couple of sets. Palms feel raw, will get calloused pretty soon. Tried barbell rows instead of the usual dumbell rows...do not like. Need to keep both hands independent of each other so the stronger right doesn't assist the weaker left. Only managed to struggle through 5 sets of rows, SLDLs were murderous. But all in all another good day of worship at the temple of steel.

This post has been edited by pleasuresaurus: Aug 4 2009, 08:06 PM

Shoulders today.

Shoulder Press (per arm)

warm up
5kg x 13

workout
9kg x 10
9kg x 10
9kg x 10
9kg x 10
10kg x 10
9kg x 10
10kg x 9


Rear deltoid rows (per arm)

warm up
5kg x 10

workout
9kg x 10
10kg x 10
30lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Workout went fairly alright, had to tweak a lil bit on the delt row to find a good weight to start with.

Legs and abs today.

Squats

Air squat x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
50lbs x 10

Cable Crunch
All plates x 30
All plates x 30
All plates x 30

Leg raise
10
10
10

Finally decided to brave the squat. Tried out light weights, then krank 50 at the end - form koyak straight. Now my quads are f*cking killing me. Kalu hari ni pun dah sakit, esok confirm menjerit. But anyways, its hi time I started picking up squats and conventional deadlifts, quadkill or no.

This post has been edited by pleasuresaurus: Aug 6 2009, 08:06 PM

Chest grinding todayzzzzz.

Bench Press (per arm)

Warm Up
15lbs x 11

Workout
25lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
35lbs x 10
40lbs x 5

Chest Fly (per arm)

7kg x 10
7kg x 10
7kg x 10
7kg x 10
7kg x 10
9kg x 10

Interestingly enough managed to do a lil bit of 40 pounds, although left hand started giving way by the 4th rep so had to call it quits by 5th. Can try next week to do a full set. Chest flies went ok, but the 9kg at the end tanked, executed with poor form. Got to stick with lighter weights here.

Hit the back today.

Deadlifts (bar bell)

Warm up

20kg x 12

Workout

50kg x 10
55kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10


Bent over dumbell row

Warm up
15lbs x 10

Workout
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10


Full deadlifts are a b*tch...exhausted to the point of nausea, could barely do dumbell rows after that, had to stop after 4 sets or risk decorating the gym floor with remnants of lunch. Still exhausted even after 4 hours. SLDLs ain't got sh*t on full deadlifts...gonna have to get used to this. Find that workouts these days always tend to push exhaustion to the point of almost puking/passing out, so much so that the threshold is starting to feel familiar.

Shoulder Press (per arm)

warm up
10lbs x 11

workout
15lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 9
20lbs x 8
15lbs x 10


Rear deltoid rows (per arm)

warm up
4kg x 10

workout
6kg x 10
7kg x 10
8kg x 10
9kg x 10
9kg x 10
9kg x 10