-Body goals reached. Thread Closed-

This post has been edited by kege: Oct 3 2012, 12:46 AM

Looks good. 4 day split, i do hope you have rest days in there.

Add in an extra scoop of ON Whey into your PWO shake. And maybe an extra tablespoon of dex if you can.

TUESDAY - DAY 1

(weights are in lb, but may not be completely accurate as some of the cable pulleys are labeled "weight per hand")
*weights do not include bar, only plates
weight x reps

LAT PULLDOWN
Warm up:
33lb x 20 (66lb I think, since it's weight per hand, so times 2 but for convenience sake I'll put what I rmb the plate label was)
33lb x 20

Work sets:
57lb x 8 (114lb)
57lb x 7
57lb x 6
50lb x 8 (100lb)

MACHINE PULLOVER
130lb x 8
130lb x 8
130lb x 6
120lb x 8

FREE STANDING ONE ARM DUMBBELL ROW
Warm up:
25lb x 20

Work sets:
45lb x 9
50lb x 8
50lb x 8
50lb x 7

SEATED CABLE ROW
40lb x 9 (also labeled weight per hand, so should be 40x2 = 80lb)
47lb x 8 (94 lb)
47lb x 7
40lb x 8
(I think I started to develop lower back pain somewhere here. Must be due to my bad form. Maybe I should remain upright while rowing?)

DEADLIFT
70lb x 6
90lb x 5
110lb x 5
(lower back was pretty sore here, more than normal. deadlift form was okay i think. used the mirror the whole time)

tried to do 1 set of barbell shrugs but my lower back was bothering me, so i skipped traps for today.

SEATED CALF RAISE
70lb x 15
70lb x 15
70lb x 12
70lb x 10

STANDING CALF RAISE
120lb x 10
120lb x 10 (calves were really tight and pumped here)
100lb x 10
100lb x 10

finished off with roman chair situps:
30 reps
20 reps

time taken: 1 hr 20 mins
rest between sets: <1 minute, except for deadlifts and one arm motions.

Strength and endurance levels were normal. Pretty satisfied considering I was so sleepy the whole day . But I think I have to change my rowing technique for seated cable rows. The other day some trainer told me to lean back as I row to minimise the stress on my lower back but I think doing that will involve MORE lower back as it feels like a hyperextention exercise combined with the normal rowing. Maybe next week I'll try staying upright throughout seated cable rows.

Btw how do you guys deadlift? Touch the ground gently between reps or ground the bar completely before heaving it up again? I've noticed that grounding the bar minimises stress on the lower back i.e. no constant tension keeping the bar off the ground.

Hitting chest and delts tmr. Please comment and share your thoughts guys! Thanks!

---

Added on April 17, 2008, 3:04 amWEDNESDAY - DAY 2

INCLINE DB PRESS
Warm up:
25lb x 15

Work sets:
50lb x 10
55lb x 6
50lb x 6
45lb x 6
(dunno what happened today. triceps burned out faster than my chest. maybe I should widen my grip)

FLAT BB BENCH PRESS

70lb x 10
90lb x 8
100lb x 8 (chest got pumped after this set)
100lb x 8
(dared to go heavier cause I found a free trainer to spot me )

CHEST DIPS
BW x 8
BW x 6 for the next 3 sets

FLAT FLIES
25lb x 8
30lb x 6
25lb x 8
25lb x 8

CROSS-BENCH DB PULLOVER
45lb x 8
50lb x 8 for the next 3 sets

SEATED DB SHOULDER PRESS (weight per arm)
35lb x 6
30lb x 6
30lb x 6 (actually 5 and a half )
25lb x 6
(used lower weights today. i think my triceps were murdered after chest workout)

SEATED BENT OVER DB LATERAL RAISE
10lb x 10
15lb x 8 for the next 3 sets

supersetted with:
STANDING ONE ARM FRONT DB RAISE
20lb x 8
15lb x 8
15lb x 8
15lb x 8
(my shoulders were crying after this set)

ONE ARM CABLE LATERAL RAISE (i dunno what the weight is in, but i'll just put what was labelled on the pulleys)
5lb x 10 (I think it's 5x2=10lb, cause it felt heavy as hell couldn't even do the 7.5 for 2 reps)
5lb x 8
5lb x 8
5lb x 8 drop set 2.5lb x 5
(side delts died after this)

finished off with:
ROMAN CHAIR SITUPS
25 reps
20 reps

HANGING LEG RAISES
2 sets of 15 reps

time taken: 1 hr 30 mins
rest between sets: <1 minute, except for ab work: 20-30 seconds. I need a stopwatch. Or some stopwatch app for my ancient 6670

Strengh levels were okay. Endurance improved and I didn't feel fatigued like I normally do. Got a significant pump for both chest and shoulders midway through both workouts. Will probably take tomorrow off. Not enough sleep these days.

---

Added on April 17, 2008, 12:30 pmTHURSDAY - off day

Thoughts:
Don't think I have the energy to go for Legs today. Got about 5-6 hrs sleep last night and some meals were spaced too far away. Hopefully today I'll be able to eat well and get enough sleep for tomorrow. Squats are probably gonna be a b****. Gonna try for a PR depending on how I feel

I think I've gained some muscle since the past week. This morning I weighed myself first thing in the morning when I haven't eaten anything. 72.5 kg! That's about half a kg to 1kg more than my previous weight But can't really depend on the scale. Definitely noticed more definition in my upper body and more thickness in my chest. Or maybe it's psychological

This post has been edited by kege: Apr 18 2008, 12:11 PM

wah, you start off with a very good base body
in my case i start off from nothing

Chow

haha.. good base meh? view the progress pic and see.. very skinny lar. just bones n skin. my avatar is already after half a year of lifting.

at least you are not starting with a tummy.... very low BF%... great job!

SATURDAY - DAY 3

SQUATS
Warm up:
Bar x 15

Work sets (bar weight not included):
90lb x 10
110lb x 10
130lb x 8 (light, but new PR for me )
110lb x 8
(tight and pumped by now)

LEG PRESS
200lb x 10 (also new PR)
200lb x 10
200lb x 10
200lb x 10
(lactic burn like crazy)

I think my lower back hasn't healed since Day 1. Tried SLDL's and my lower back was bothering. Even with Lying Leg Curls. So I just finished with:

SEATED LEG CURLS
Warm up:
80lb x 10

Work sets:
100lb x 10
120lb x 10
120lb x 10
110lb x 10

Time taken : 45 mins

A bit disappointing with the hamstrings cause I couldn't work them with SLDL's today. Dunno wut's wrong with my back. It's the sensation you get when you stand/sit for too long. But I got new PR's for both squats and leg press so at least I've made some progress

---

Added on April 20, 2008, 9:52 pmSUNDAY - DAY 4

Equipment was in use, so I started with:

HANGING LEG RAISES
3 sets x 15 reps

moved on to:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 15

Work sets:
50lb x 10 (weight excluding barbell)
70lb x 10
70lb x 8
70lb x 8

Supersetted with:

BARBELL CURL
Warm up:
35lb x 15 (fixed barbell)

Work sets:
50lb x 10 (fixed barbell)
20lb x 8 (big EZ Curl bar, weight excluding barbell)
20lb x 8
20lb x 7
note: I used to use the fixed barbells at the rack but they only have up to 50lbs. Today felt like doing heavier so I had to get the adjustable EZ barbell.

LYING FRENCH PRESS
30lb x 10 (weight excluding small EZ Curl bar)
40lb x 10
40lb x 8
40lb x 8

Supersetted with:

INCLINE DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 7
(both biceps and triceps pumped and full by now )

TRICEP DIPS (strict form)
BW x 8
BW x 6
BW x 6
BW x 6

Supersetted with:

FREE STANDING CONCENTRATION CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 7

decided to do traps today, since I couldn't do them on Day 1.

DB SHRUGS
Warm up:
45lb x 10 (weight per arm)

Work sets:
65lb x 10
70lb x 10
70lb x 10
70lb x 10
note: traps were burning a little, but my palms were DYING. I'm considering getting straps to do shrugs, but I most probably won't.

BB SHRUGS
120lb x 10 (weight excluding bar)
120lb x 10
120lb x 10
120lb x 10
note: I used the deadlift grip (alternate grip).

didn't do forearms today, was already late for dinner. Maybe I'll do them before I sleep with the dumbbells under my bed
Time taken: 1 hr 10 mins.

Today was okay; I think my upper arms have gotten stronger as I could do more reps and took shorter rests. Will increase weights next week. Weights for db shrugs and bb shrugs are very far apart cause I can't carry such big dumbbells . Thinking of getting straps, but I read that I should just rely on my bare hands to develop wrist strength and skin toughness. Looking forward to the next arm day

---

Added on April 20, 2008, 9:56 pmhaha. I've been skinny all my life lah. Now wanna put on some mass. Thanks for your comments

---

Added on April 25, 2008, 1:12 pmI was down the whole week stressing for some assignment, then recently I had food poisoning. Guess this week will be my off week. gonna start again once i fully recover

---

Added on April 29, 2008, 4:03 pmTUESDAY - DAY 1

WIDE GRIP LAT PULLDOWN
Warm up:
80lb x 15

Work sets:
114lb x 8
114lb x 8
114lb x 7
94lb x 10

MACHINE PULLOVER
120lb x 10
130lb x 8
130lb x 8
120lb x 8

SEATED CABLE ROWS
80lb x 10
94lb x 8
94lb x 8
80lb x 8

FREE STANDING ONE ARM DUMBBELL ROW
50lb x 10
50lb x 8
50lb x 8
50lb x 7

DB SHRUGS
50lb x 10
70lb x 10
70lb x 10
70lb x 10

BB SHRUGS
120lb (excluding bar) x 10
120lb x 8
70lb x 8
70lb x 8
(hands were dying and traps couldn't move )

SEATED CALF RAISES
70lb x 15
70lb x 12
70lb x 10
70lb x 10

STANDING CALF RAISES
120lb x 10
120lb x 8
100lb x 10
100lb x 8


strength levels were still the same but i lost some endurance. prob cause I've been sick and haven't been eating enough the past few days. plus i missed the whole week of lifting. felt very sluggish when I started but was glad i made it to the gym felt better after that. my hands hurt like hell after shrugging and i think my skin hancur already. went to buy straps right after that.

---

Added on May 2, 2008, 6:02 amTHURSDAY - DAY 2

INCLINE DB PRESS
Warm up:
30lb x 10

Work sets:
50lb x 10
55lb x 8
55lb x 6
50lb x 6

FLAT BB BENCH PRESS
100lb x 8
110lb x 8
110lb x 4
90lb x 6 (died after the 110lb)

CHEST DIPS
BW x 6
BW x 6
BW x 5
BW x 6

FLAT FLIES
30lb x 6
30lb x 7
30lb x 6
25lb x 7

CROSS-BENCH DB PULLOVER
50lb x 8
50lb x 7
50lb x 6
50lb x 6

I tried 2 new exercises today for shoulders using barbells:
WIDE GRIP UPRIGHT ROW
20lb x 10
40lb x 6
30lb x 6
30lb x 6
(not familiar using the olympic barbell, was experimenting.)

and

MILITARY PRESS
bar x 10
20lb x 4
bar x 8
bar x 5
(i think i'll stick to dumbbells or the smith machine. my form was crap. haha)

SEATED BENT OVER DB LATERAL RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

supersetted with:
STANDING ONE ARM FRONT DB RAISE
20lb x 8
20lb x 7
20lb x 7
15lb x 8

ONE ARM CABLE LATERAL RAISE
5lb x 8
5lb x 8
5lb x 7
5lb x 6 drop set 2.5lb x 5

I increased weight a little for incline and flat presses and endurance for some shoulder exercises think i'll scrap military presses from my workout till i get stronger. was kinda dangerous haha. and I think i have to change my upright row form after watching this video: http://www.youtube.com/watch?v=mCA9dZ4k8nM shitlah i clipped my knee after my 3rd set of incline presses while dismounting. was careless handling the dumbbell. didn't really hurt but it started to swell a little. don't think i can squat this week

This post has been edited by kege: May 5 2008, 08:45 AM

SUNDAY - DAY 4 (skipped day 3 cause of my knee)

EZ BARBELL CURL
Warm up:
Bar x 15

Work sets:
20lb x 12
30lb x 8
20lb x 6
20lb x 6

Supersetted with:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 10

Work sets:
50lb x 15
70lb x 8
50lb x 10
50lb x 8


INCLINE DB CURL
30lb x 5
25lb x 8
25lb x 8
25lb x 8

Supersetted with:

SEATED EZ BAR TRICEP PRESS
30lb x 10
30lb x 15
40lb x 10
40lb x 8


FREE STANDING CONCENTRATION CURL
25lb x 8
25lb x 6
25lb x 7
25lb x 6

Supersetted with:

TRICEP DIPS
BW x 7
BW x 8
BW x 7
BW x 5


ONE ARM DB WRIST CURL
20lb x 20
20lb x 20
20lb x 12

Supersetted with:

ONE ARM DB REVERSE WRIST CURL
10lb x 20
10lb x 15
10lb x 10

Time taken: 1 hr

went on and did 15 mins cardio on the CrossRamp at HR between 130-140


Today I really focused on form and quality contraction on every rep so I couldn't use as much weight as the previous arm day. My upper arms were super big and full after the seated tricep presses. My gf was like (w t f). haha. the pump faded away during my forearm workout. then i had the most incredible forearm pump. i guess high reps work for my forearms. my skin was so tight it was a little uncomfortable. but it was great

btw, I had terrible muscle soreness (DOMS) past few workouts so I decided to try something. here's the link: http://www.facebook.com/video/video.php?v=...&oid=2204563631

also i stretched thoroughly during cardio, and i think it works. its been one day and my arms don't hurt as much as they usually do.

This post has been edited by kege: May 5 2008, 08:46 AM

TUESDAY - DAY 1

MEDIUM GRIP LAT PULLDOWN
Warm up:
66lb x 10

Work sets:
114lb x 10
114lb x 8
114lb x 6
114lb x 6

SEATED CABLE ROWS
94lb x 10
94lb x 8
94lb x 8
94lb x 8

MACHINE PULLOVER
130lb x 10
130lb x 8
130lb x 7
130lb x 7

BARBELL ROW
Warm up:Bar x 10
40lb x 8
40lb x 8
40lb x 6
40lb x 8

DEADLIFT
70lb x 5
110lb x 5
110lb x 6

BB SHRUGS
120lb x 10
120lb x 10
120lb x 10
120lb x 10

SEATED CALF RAISES
70lb x 20
70lb x 15
70lb x 12
70lb x 12

STANDING CALF RAISES
120lb x 12
120lb x 10
120lb x 8
100lb x 6

Time taken: 1hr 10 mins
+
Cardio: CrossRamp; Interval training 10 mins + 5 mins cooldown, burned 156 cal

Strength improvements this week more consistent with weight and reps. I corrected my form on the seated cable rows (upright on contraction, not leaned back) and no more lower back action, could pull harder. i think i need to correct my bb bent over rows though. not too sure with grip width and posture. deadlifting was okay, considering my knee's recovering from my careless accident on the last chest day although my lower back still takes some when i'm barbell shrugging after deadlifts. i leaned back a bit and put the weight more on my heels and that worked. not sure if that's encouraged though. calves were burning and i couldn't walk up the stairs properly after the final set and i finally got a stopwatch app for my nokia! timed <1 min rest between all sets except deadlift 2-3 mins. and i ate real well today. lots of chicken rice and meat and shakes

This post has been edited by kege: May 7 2008, 12:57 AM

about the interval training, I just started it today. Got the idea from this link:

http://www.facebook.com/video/video.php?v=...&oid=2204563631

so it's basically 1 minute hard, 1 minute slow, 1 minute hard, 1 minute slow etc... for 10 mins. then cooldown for 5 mins and go shower. it wasn't as easy as i thought. Was quite out of breath after my last 'hard' interval. Goal is to increase speed and calories burned within the time limit. Thought it was interesting so I'll give it a try. Will post on cardio progress soon.

found a good link for bent over row form

http://www.youtube.com/watch?v=Paeoyho-dpc

This post has been edited by kege: May 8 2008, 01:31 AM

thread visitors please feel free to comment and critique on anything

WEDNESDAY - DAY 2

INCLINE DB PRESS
Warm up:
30lb x 10

Work sets:
55lb x 8
55lb x 5
50lb x 6
45lb x 6

INCLINE FLIES
25lb x 8
25lb x 8
25lb x 6
25lb x 6

CHEST DIPS
BW x 10
BW x 7
BW x 5
BW x 5

FLAT BB BENCH PRESS
90lb x 5
80lb x 6
70lb x 7
70lb x 6

CROSS-BENCH DB PULLOVER
50lb x 10
50lb x 8
50lb x 6
50lb x 6

WIDE GRIP UPRIGHT ROW
warm up: bar x 10
work sets:
30lb x 10
30lb x 10
30lb x 8
30lb x 8

SMITH MACHINE MILITARY PRESS
50lb x 10
50lb x 8
50lb x 7
50lb x 7

STANDING LATERAL DB RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

supersetted with:

STANDING FRONT DB RAISE
20lb x 6
15lb x 10
15lb x 8
15lb x 8

I finished with lateral burns: held 25lb db each hand about 12 inches apart from my thighs for about 30 seconds.

Time taken: 1 hr 20 mins
Cardio: 10 mins slow cardio ~130-140HR for 10 mins; 110 cal.


I had to flat bench at the end of my chest workout cause some guy was hogging the bench. I completed 8 sets and he's done 2. argHH. Used very little weight for bench today cause of that. My incline presses are improving and I threw in some incline flies to pump my upper chest cause I felt like it . The first 2 new exercises for my shoulders are pretty good for me; my front and side delts really took the beating there. Really burned my delts at the end with the supersets. I was gasping for air and sweating like a fountain. Rest day tmr

This post has been edited by kege: May 8 2008, 11:24 PM

weighed myself after taking a dump this morning around 8am ++ before breakfast...

72.8 KG



i don't think it's fat and i hope its not

This post has been edited by kege: May 8 2008, 11:35 PM

Well from your pics you do look good and the six packs are still visible. So that's a good sign. Well done!

thank u for your kind comment

FRIDAY - DAY 3

Warmed up with the bike for 5 mins.

SQUATS
warm up: bar x 10

90lb x 10
110lb x 10
110lb x 10
90lb x 10

LEG PRESS
200lb x 10
200lb x 10
200lb x 10
200lb x 10

LYING LEG CURL
warm up: 60lb x 10

90lb x 10
90lb x 10
90lb x 10
90lb x 10

time taken: 40 mins
cooldown with 10 mins cardio 88 cal

knee was perfectly fine, no trouble with squats. quads were super tight and pumped after the first set of leg presses I think my body's ready to increase weight for squats and leg presses, been quite consistent with weight and reps. I wanted to include SLDL's at the end, but after a warm up set i think my form is shit and i feel it more in my lower back rather than my hamstrings. any suggestions?

This post has been edited by kege: May 10 2008, 04:56 AM

i found some links on good form for SLDL

http://www.youtube.com/watch?v=LcMhGJORmjs
http://www.youtube.com/watch?v=Glcjt0Q4FNw

it's somehow easier to observe girls' form


plus here's a link for a killer upper arm workout. i might wanna try it soon after i get bored of my current arm routine.

http://www.youtube.com/watch?v=UheCchftswc

This post has been edited by kege: May 10 2008, 10:21 AM

SATURDAY - DAY 4

EZ BARBELL CURL
Warm up:
Bar x 10

Work sets:
20lb x 12
30lb x 8
30lb x 6
20lb x 10


Supersetted with:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 10

Work sets:
50lb x 15
70lb x 9
70lb x 7
50lb x 10


INCLINE DB CURL
25lb x 10
25lb x 10
25lb x 8
25lb x 6

Supersetted with:

SKULLCRUSHERS
30lb x 10
40lb x 10
40lb x 8
40lb x 7

FREE STANDING CONCENTRATION CURL
25lb x 8
25lb x 7
25lb x 7
25lb x 7

Supersetted with:

TRICEP DIPS
BW x 8
BW x 6
BW x 6
BW x 6

time taken: 40 mins
10 mins cooldown cardio 90cal

skipped forearms today due to bad left wrist. overall okay for today. nothing special

real useful for RDL:

http://www.t-nation.com/readTopic.do?id=1502753

FRIDAY - DAY 1

WIDE GRIP LAT PULLDOWN
warm up:
66lb x 10
66lb x 10

work sets:
114lb x 10
114lb x 8
114lb x 6
94lb x 10

MACHINE PULLOVERS
130lb x 13
140lb x 8
140lb x 6
130lb x 10

SEATED CABLE ROWS
94lb x 10
94lb x 10
94lb x 8
94lb x 8

ONE ARM DB ROW
50lb x 10
55lb x 8
55lb x 10
50lb x 10

Time taken: 40 mins
Cardio: 10 mins 90 cal


Missed the whole week working out as I was very busy and couldn't eat well. Should have managed my time better. Very significant loss of endurance when you don't consume enough calories to work out. I was pretty wiped out after the 4 exercises. I didn't even bother doing my traps and calves. Gonna start getting my diet back into shape and hit it hard at the gym again with good proper form and intensity.

I was wondering why don't you do higher reps on your warm up?
You'll get better pump when you're doing the actual sets.

i'll keep that in mind the next time i workout. thanks for the heads up


actually its because i'm lazy.. but i really shouldn't be. haha

This post has been edited by kege: May 18 2008, 10:02 AM

SATURDAY - DAY 2

SMITH FLAT BENCH PRESS
Warm up: 50lb x 10

100lb x 13
120lb x 8
120lb x 5
100lb x 7

INCLINE DB BENCH PRESS
50lb x 8
50lb x 6
45lb x 6
40lb x 7

INCLINE DB FLIES
25lb x 8
25lb x 8
25lb x 8
25lb x 7

CHEST DIPS
BW x 7
BW x 6
BW x 5
BW x 5

DB SHOULDER PRESS
30lb x 9
30lb x 8
30lb x 6

Time taken: 45 mins
Cardio: none today, rushing for dinner

I cut my workout short as my bad left wrist was giving my problems and I didn't want to strain it while it's still healing. I had to use the smith today cause the bench was under maintenance. Moved the weight real slowly on the smith cause I didn't want to use momentum and let the machine do the work for me. Next workout I'll try 4Rings' advice and include 2 sets of high rep warm up before my real sets and see how I feel.

SUNDAY, MAY 19 2008 - DAY 3

SQUATS
warm up: bar x 15, 20lb x 15

90lb x 8
90lb x 8
90lb x 8 (video below)
90lb x 8

LEG PRESS
200lb x 10
200lb x 10
200lb x 10
200lb x 10

LYING LEG CURL
warm up: 40lb x 15, 40lb x 15

90lb x 12
90lb x 12
90lb x 10

time taken: 45 mins
cardio: none


I started including 2 warm up sets of 15 reps and light weight, enough to feel the blood moving around. Definitely feels better and can get pump faster. Thanks 4Rings . When I was doing my first light set of 90lb squat some guy came up to me and said my form is wrong. Something like... I think what he said was that my knees were jutting out too much in front and that it's bad for my knees. He said I'll eventually hurt my knees if I continue squatting like that. I was pretty confused cause when he demonstrated; it didn't look right to me. He told me to keep my shins upright and stick my butt out, making me bend over alot and stressing the lower back. If I strictly followed what he told me to do, I would've toppled backwards and crashed the bar for sure. Very unnatural. Weirdo. I told him that what he was showing me would be bad for your back, and trains more butt than anything else when I wanted to train my quads. He's like "yala yala correct must stress back". wtf . He said one of the personal trainers there taught him that. Because he was constantly watching me squat my sets, I didn't increase the weight as I usually would cause he wanted to see me squat properly first annoying. He had chicken feet btw. Real buff on top, but chicken feet downstairs. But he had good intentions la, so thank him anyway. I wanted to be polite, so I made use of him and asked him to take a video of one of my sets for me . Here's the video:-





Thread visitors please critic on my squat form. Is this considered A2G squat? or not low enough?

This post has been edited by kege: May 19 2008, 05:09 AM

The guy could be right on the knee part. Keeping your knees closer to your toes (knee-behind-toes) would be the better form. It felt unnatural to me too, like sticking the butt too far out (but doesn't mean it is not good).

Note the knee-toes position in the following diagrams.





The article from Bodybuilding.com is worth your time for knee-care.

This thing, has been debated till the end of time, SINCE the beginning of time.

http://cbass.com/Squats.htm

This is a weightlifting debate to the "knees over toes"

http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F

Here's a load of videos about how to squat well.


To me, you need to go deeper and keep your arch tighter.
Also learn to "sit" down more. Also do more hamstring and glute stretching. Your back curves at the lowest part of the movement.
Also, learn to lower your body and get out of the "hole" quicker. It looks like you're having fun going up and down instead of executing the movement with speed on the concentric.

---

Added on May 19, 2008, 8:27 amLets discuss about the over toes, behind toes, Dr.Squat VS Olympic weightlifters article.

Point 1: Natural.

I believe, I strongly believe, the body is meant to move, naturally.
It's actually NATURAL for your body to squat with your HIPS moving downwards first. Squat without weights, NOW.

Notice you don't BEND your knees first. You can bend your knees, but within 20 seconds, the lactic acid will overflow and you can't hold the squat. However, if you sit to the back, or sit down (Sit in your squat), you can hold the position MUCH longer.

This is how I believe, is the BEST way to squat. If it FEELS natural.

Point 2: Define, KNEES over toes.

People are built differently. Some long, some shorter. IF you're a medium leg, long torso like me, it's easier to have my knees BEHIND my toes. Not optimum position, but easi'ER. Easier being the key word.
But what if you're a long leg, long torso?

How are you going to FORCE your legs to keep behind your toes, force your body to be straight not curved. Get a 6'6" fellow and tell him strictly "Go deep, chest up, high bar squat, knees behind toes" and give him his 2RM weights.

My suggestion? Get the paramedics, set the safety catch bar. He CANNOT do it. It's AGAINST his biomechanical build. Unless he's flexible'er than a gymnast, forget it.

The key here I believe, is don't purposefully throw your weight to the front, but keep your weight to the back or down (so it sits on your hips) It doesn't matter WHaT stance you're using.

I've been from super powerlifter wide, to olympic narrow, I'll tell you, the principals are the same, keep your weight back, back straight, chest up, if you need to have your knees over toes, then by all means if it's just a natural movement to you.

And go deeper please, you're looking for overall strength, go deeper. There's one more explanation to going deeper,but I'm not explaining that.

Sorry for the super long post, if you don't read it to the end, I'm not surprised.
I could go on till tmr about how I feel is the best way to squat, but you find out yourself.

Go and squat now, without the bar, but mimic the way you'd squat with a bar. Then do the same, WITH the bar.

This post has been edited by pizzaboy: May 19 2008, 08:27 AM

@kege

Try Leg Press first then Squat for a change. Warm up 2 X 15 on Leg Extension before proceeding to Leg Press. Warm up again 1 X 25 on Leg Press before doing the actual set.

not even a full parallel squat. go lower

wow. thanks for the many many replies guys!

snecx>> i don't think i can keep my knees from passing my toes. my weight will be too far behind. I tried it yesterday when the guy was teaching me. No way I could have squatted the bar without falling. But I'll try again in the mirror to make sure. Btw, the pics in your post shows a somewhat partial squat. Imagine her going A2G, I'm sure her knees will shoot forward to stabilize herself. If not sure pokkai

pizzaboy>> I agree with keeping my arch and that I should 'sit down' more. From the video it looks like I'm leaning forward a little. And I thought doing exercises with a slow and controlled pace is more effective and safer than rushing it? Not for squats? Thanks so much for the info post though and yes of course, I did read through the whole thing I'm the one who needs the info most what. Haha.

4Rings>> Sounds like a good idea. But I always make my way straight for the rack before anyone hogs it when I see it freely available Nothing's wrong with warmups doing light squats right?

jones>> okay, I'll try going lower. Thanks.


Correct me if I'm wrong guys. So I should:

1) keep my lower back arch throughout the movement
2) learn to 'sit' more so I don't lean forward too much
3) squat deeper
4) squat faster?

I'll post a hopefully corrected squat form the next time I squat. Thanks again

Maybe some of you guys could video yourselves squatting so we can compare? If it's not too much trouble.

jones>> you go to CF MV too right? I don't think I've seen you around. Maybe I don't recognize you.

This post has been edited by kege: May 19 2008, 11:46 AM

Nonono!!

Squat deper, yes of course

Squat faster, as in when you descent into your squat...control that, don't go DIVEBOMB! You'll end up having stick points all over your squats.

It's when you go up, don't go up like mak minah lembik like that, go up like you've a purpose to stand up quick. Go down, control...time to go up, EXPLODE with control. Some people mistake what I say explode, they go up until nearly tergolek fall to the front.

What I mean explode is get out of the hole, fast. When ur at the top, for what you wanna go up sumore? Jump squats ah? There's no point in overloading the strongest phase in your lift.

And here's how to handle people that bug you in the gym, tell them this;

"I'm a former weightlifter, now recuperating from a groin injury from a horrid jerk. So I think I'll squat the way I've been squatting all the while, thank you"

Settle

HAHAHAHA. I look so small they sure don't believe me la. And yeah sorry, abt the 'squat faster' I meant on going up, not the negative phase. Sorry. I guess I was overly conscious when he was video-ing me.

You should add stiff legged deadlift to your hamstring workout. Hams and Quads are different muscle group just like Biceps and Triceps.

Leg Extension is important too. You should add 2 sets of 12-15 reps after Squat and Leg Press.

Why don't you download that article.

Page 15 has some stuff about squatting, and fixing it.

The rest is about power production, speed and flexbility and how to do the lifts accurately. (olympic lifts, not lateral raises)


Attached File(s)
 Dan_John_Lifting_Frm_Ground_Up.pdf ( 677.89k ) Number of downloads: 18

MV CF power rack? u can meet jones for more guidance in squatting and more . Lets meet up 1 day heh.

haha. sure! just pm me or something. but i'm just a beginner, quite malu

FRIDAY, 23/5/2008 - SHOULDERS AND UPPER ARMS

SEATED BENT OVER LATERAL RAISES
Warm up: 2 slow sets of 5lb x 20

15lb x 15
15lb x 15
15lb x 15
15lb x 15

SEATED DUMBBELL PRESS
Warm up: 15lb x 15

25lb x 10
30lb x 8
30lb x 7
25lb x 7

STANDING DB LATERAL RAISES
15lb x 15
15lb x 15
15lb x 15
15lb x 15

supersetted with:

STANDING ALTERNATING DB FRONT RAISES
15lb x 15
20lb x 8
15lb x 12
15lb x 12

finished with burns: 25lbs held to hip height for 30 seconds


warmed up upper arms with:
Cable Curls: 2 slow sets of 15lb x 15
Tricep Pushdowns: 2 slow sets of 25lb x 20

EZ BARBELL CURLS (weight of plates only)
20lb x 9
20lb x 8
20lb x 8
20lb x 7

supersetted with:

CGBP
50lb x 12
50lb x 12
50lb x 8
50lb x 9

SEATED INCLINE HAMMER CURLS
20lb x 10
20lb x 8
20lb x 8
20lb x 9

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 8

time taken: 1 hr 15 mins


Decided to include shoulders today cause I didn't manage to work them properly this week. Not as strong today but a good workout nevertheless. Decreased the weights I normally use because I benched and did some laterals at the uni gym yesterday with a friend for fun . Plus, I've started doing my reps slowly and concentrating on each and every rep rather than just getting through the set. Muscles trained were fully fatigued and pumped towards the end of the workout. I probably won't keep up with my standard workout routines these few weeks as I'll be busy with exams. Hope I don't lose that much strength

This post has been edited by kege: May 24 2008, 05:55 AM

squats considered ATG once hamstring touch the calves no?


Chow

Not everybody has that amount of flexibility. Some of us have hamstring muscles which are too big and obstruct the maximum ROM.

Some will nvr really go ATG, but they're already sitting on the upper part of the calves. However hamstring and glute stretching can help go lower.

A2G or not, at least i'm squatting still stimulate my quads

Try front squats. They stimulate quads like nothing back squats can do. Rawrr!

wokay.. haven't tried before though. just cross your arms and put the bar there right?

That's the cross grip style. It's usually for people who don't have the flexibility. If you have, try the clean grip



The lady's doing 135LBS. You gonna have to beat it aight?

There's nothing wrong with your squat. Pretty good imo. You're bodybuilding, not powerlifting. You don't need to go ATG. As long as you go below parallel, it's fine.

haha.. i can back squat that la. and more. not sure bout front squats. thanks for the tip



all right. thanks. just needed the reassurance. I'll post a video of me deadlifting soon. I think I round my back when i go up on the deadlift..

SUNDAY, 26/5/2008 - Day 1

LAT PULLDOWN
Warm up: 66lb x 20, 66lb x 20

114lb x 8
114lb x 8
114lb x 8
114lb x 7

MACHINE PULLOVER
130lb x 15
150lb x 12
150lb x 7
140lb x 7

MACHINE ROW
110lb x 15
140lb x 10
140lb x 10
150lb x 10

SEATED CABLE ROW
94lb x 12
114lb x 8
114lb x 7
94lb x 10

DEADLIFT
90lb x 10 (warm up)
140lb x 5
140lb x 5 (video)
140lb x 5

BB SHRUGS
70lb x 15 (warm up)
120lb x 12
120lb x 12
120lb x 8
90lb x 12
90lb x 12
90lb x 10

SEATED CALF RAISES
70lb x 20
70lb x 15
70lb x 11
70lb x 10

STANDING CALF RAISES
100lb x 12
100lb x 10
100lb x 8
80lb x 10

Time taken: 1 hr 20 mins
10 mins cooldown cardio

Pretty good workout today. I definitely feel stronger. The weights felt lighter than normal for a few exercises. Pre-workout meal today was: big DIM SUM LUNCH. haha. Maybe that's why. Lots of energy. Plus I tried Vassive-NO nitric acid pump supplement I got as a sample with my ON Whey. Some fruit punch flavor which tasted like ANTIBIOTICS It was really terrible I had to hold my breath and shut my eyes to down it. Also tried adding Vassive-CE to my PWO shake which is basically some no load creatine formula. Some blueberry flavor. Didn't taste that bad; but then again, maybe cause I mixed it with my choc whey + glucose. Looked kinda funky though. The cleaner guy was looking at me funny drinking some blue substance. Review = NO supplement was pretty useless, no significant change in 'pump level'. But I did feel stronger, so maybe that was the cause. But so not worth the suffering my taste buds had to go through. The creatine formula was okay, but I don't think creatine is necessary. I think the only thing worth buying from ON is their protein supplements.

Today's the first time I tried doing Machine Rows. It's the one upstairs in CF MV. I don't really like it. Prefer dumbbell rows. Can't really feel the burn in the lats. I decided to cut out DB Shrugs from my workout, so I included more sets in BB shrugs instead. Calves workout was hell. Here's the video of my 2nd set of deadlifting:-



I think I round my back too much. And I have trouble not hurting my shins on the way up and down of the movement. Please critique and comment guys!

This post has been edited by kege: May 26 2008, 01:09 AM

bad form. round back, bar too far from your shin. overall ok ok la. work on strengthening your lowerback more

Alamak...scared hurt your shin pulak....wear long pants la...Yeah...your back is too rounded...try to lock it before descending, else the weights are too heavy for you.

okay.. noted. thanks

wow....the squats looks easy for you lol respect...i cant do that much weights for squats
CF MV...lets meet up lar one day...i workout kat CF MV too...

ahah. yeah.. usually I would increase the weight after my first set but I didn't cause I wanted to go slow and record my form. yeah sure lets meet up. I usually go in the evenings. PM me when you're going.

WEDNESDAY, 28/5/2008 - DAY 2

FLAT BB BENCH PRESS
warm up: bar x 20, bar x 20

90lb x 10
110lb x 6
100lb x 8
100lb x 7

INCLINE DB PRESS
50lb x 7
50lb x 5
45lb x 5
40lb x 6

CHEST DIPS
BW x 7
BW x 7
BW x 6
BW x 6

REVERSE CABLE FLIES
2 plates x 9
2 plates x 7
2 plates x 7
1 plate x 10

DB SHOULDER PRESS
30lb x 10
30lb x 8
30lb x 6
25lb x 7

DB LATERAL RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

time taken : 1 hr

Shorter workout today cause I worked out before classes. First time trying reverse cable flies and I like it Good, short and intense workout today. Only stopped to catch a breath and drink water.

This post has been edited by kege: May 29 2008, 01:58 PM

PROGRESS PICS


Here's a recent photo of me taken earlier today with my hp:

29 MAY 2008 @ 73KG


Definitely see improvement compared to this picture, which was taken in March:

8 MARCH 2008 @ 70KG


My rib cage is wider, forearms bigger, pecs thicker and bigger upper arms.

Unfortunately I'm also getting fatter my abs are slowly disappearing.

This post has been edited by kege: May 29 2008, 05:24 PM

I used to include SLDL's in my workouts but I can't seem to get the form right. Always feel it in my lower back. Plus I workout alone so it's harder to pinpoint my faults. But I'll try to get the form right soon.

And I used to finish off quads with Leg Extensions but only on a good day cause usually by the time I finish Leg Presses I'll be limping around for awhile looking for the water fountain Maybe when my endurance goes up?

hey thanks for the pdf had some great info on some lifts including SLDLs.

This post has been edited by kege: Jun 4 2008, 03:59 PM

on hiatus for a week. exams

ur abs so nice!
wish i was u!

haha.. thank u thank u. they're slowly reappearing cause of exams: i don't train, i eat less = i lose fat. hopefully not muscle. gaining definition by eating like a normal person (3 times a day) but i still need my supper.. damn hungry

Friend, you are losing muscles by eating 3 times a day.

No wonder my gains are slow too.

In BB you gotta eat 5-6 protein meals regularly. I am currently eating 4 meals daily and I could hardly gain muscles. I need min. 5 protein meals daily to gain muscle mass.

yeah.. but have to la these few days for exam preparation and all. after wednesday then i'm back to normal thanks for the tip

have been putting BB on hold for a week now.. I know i'll be losing some muscle but oh well. I can't afford to fail my papers.


This post has been edited by kege: Jun 17 2008, 09:13 AM

started eating and training normally again. lost a lot of strength during my exams though, since i've been eating 3 or 4 meals a day only and spending most of my time sitting down.

trained my back and chest so far since my exams. chest still a bit sore but my back's recovered. dropped alot in volume and a bit of weight during training. gonna try front squats later. and i'll start adding volume back to my training next week. i'll try to get a video of my front squats to check on my form, since it's my first time attempting

great improvements dude!

THURSDAY, 19.6.2008 - LEG DAY

FRONT SQUATS
Warm up: bar x 20, 20lb x 10

40lb x 10
50lb x 8
70lb x 5 (failed at last rep, had to drop bar on safety pins )

LEG PRESS
180lb x 10
180lb x 10
180lb x 10
180lb x 10

SEATED LEG CURL
80lb x 10
90lb x 10
100lb x 10
100lb x 10

Front squats definitely hit the legs real hard. Plus, I don't need much weight. I couldn't climb the stairs after the workout and my quads were throbbing. It's been 2 days and the DOMS is INSANE. I can't even climb the stairs normally.

This post has been edited by kege: Jun 21 2008, 11:07 PM

FRIDAY, 20.6.2008 - ARM DAY

EZ BARBELL CURL
Warm up: bar x 15

20lb x 13
30lb x 8
30lb x 6
30lb x 6

supersetted with:

CGBP
Warm up: bar x 20

50lb x 12
70lb x 8
70lb x 8
70lb x 6

ALTERNATING DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 8

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 6

CONCENTRATION CURL
20lb x 10
20lb x 8
20lb x8
20lb x 6

supersetted with:

ONE ARM REVERSE CABLE EXTENSIONS
3 plates x 10
5 plates x 8
5 plates x 8
5 plates x 7

Good arm workout today. Quite happy with the outcome since training and diet has been off for about 2 weeks. Tried doing concentration curls seated today and reverse cable tricep extensions. I find that it's a good finishing movement.

LOL ! Why is darklight on the list?hahahahaha!

hahaha. sorry i think that was my friend. bustard

---

Added on June 25, 2008, 11:12 pmokay maybe it wasn't my friend. then please keep your comments to yourself cause i want to keep my thread clean.

ah thank u. someone removed all those posts

This post has been edited by kege: Jun 26 2008, 02:44 AM

THURSDAY, 26/6/2008 - BACK DAY

LAT PULLDOWN
Warm up: 66lb x 20

10 sets x 94-114lb x 6-10 reps

DB ROW
5 sets x 50lb x 6-10 reps

MACHINE PULLOVER
8 sets x 120-150lb x 6-10 reps



Tried to do something different today. Went for high volume and short rests. By my 6th set of lat pulldowns I could feel my back expanding like a balloon. haha. Quite a good workout, focused on every last rep. Only realised I had forgotten to work on my calves in the shower

SATURDAY, 28/6/2008 - CHEST AND SHOULDERS

INCLINE DB PRESS
Warm up: 25lb x 20

50lb x 10
50lb x 7
50lb x 6
45lb x 6

BB FLAT BENCH PRESS
90lb x 8 (20kg plates)
90lb x 6
90lb x 6
90lb x 5

CHEST DIPS
BW x 10
BW x 8
BW x 6
BW x 5

FLAT DB FLYES
25lb x 8
25lb x 8
25lb x 7
25lb x 6


DB SHOULDER PRESS
30lb x 8
35lb x 6
30lb x 6
30lb x 6

CABLE LATERAL RAISES
2 plates x 10
2 plates x 8
2 plates x 8
2 plates x 8

supersetted with:

FRONT PLATE RAISES
22lb plate x 10 (10kg plate)
22lb plate x 8
22lb plate x 8
22lb plate x 8

stretched, threadmill for 10 mins.


Quite a good workout. Today I used a trial card at Celebrity Fitness 1Utama with a friend. Got through the stupid sales lady quickly enough before and after workout. The equipment there is all right; I like the secluded and dark weights room with lots of fixed EZ curl bars and the dumbbells are rubber coated and the difference between dumbbells are 2.5lbs (i.e. 20lb, 22.5lb, 25lb, 27.5lb... etc) whereas the difference in dumbells in California Fitness MV is 5lbs. Managed to get a good chest and shoulder workout (still a bit pumped now) and had a friend for a training partner today! woohoo. Short, good, intense and fun. Managed to get my shoulder DB presses back to 30lb+. I think my triceps are becoming stronger Attempted front plate raises for the first time today. I prefer using dumbbells or cables.

edit: I'm getting my diet back into place. Eating more frequently and more quality food: eggs, chicken, pork, beef; sugar free peanut butter, olive oil, yolks; and I try to save my and carbs mostly for pre and post workout, less during dinner, none during supper. Going to eat my kai fan soon. Just finished a 4 egg omellete

This post has been edited by kege: Jun 28 2008, 02:53 PM

SUNDAY, 29.6.2008 - LEG DAY

warm up: 5 min cardio, 20 reps of light leg extensions

SMITH FRONT SQUATS
Warm up: 22lb x 15 (10kg)

66lb x 10 (30kg)
88lb x 7 (40kg)
66lb x 6
66lb x 6

LEG EXTENSIONS
94lb x 10
94lb x 8
94lb x 8
94lb x 7

LEG PRESS
88lb x 9 (40kg)
88lb x 8
88lb x 8
88lb x 7

CALF PRESS ON LEG PRESS MACHINE
88lb x 18 (40kg)
88lb x 12
88lb x 10
88lb x 10

LYING LEG CURLS
Warm up: 30lb x 15

94lb x 10
94lb x 8
94lb x 7
74lb x 8


Quite okay today. First time trying front squats on the smith. Can really feel the stress on the quads with that. Haven't done leg extensions in awhile, felt really really heavy. And the leg press machine in Celebrity is a bit more difficult than the one in CF MV. Used quite little weight but was heavy enough to make me struggle. Calf pressing was okay, but I prefer using the seated/standing calf machine in CF MV. Leg curls were crazy. Dono why they felt so heavy. My hamstrings felt like they were gonna pop, especially during the first few reps of the set. Took quite long today, cause I took long rests to teach my friend some lifts but it was okay. Finished off with 20 mins cardio. I need to do something. I'm getting fat.

TUESDAY, 1.7.2008 - ARMS

Warm up:
ez bar curl - 27.5lb x 20 (12.5kg)
tricep rope extension - 3 plates x 20

EZ BARBELL CURL
66lb x 6 (30kg)
55lb x 8 (25kg)
49lb x 7 (22.5kg)
49lb x 6

supersetted with:

TRICEP DIPS
BW x 10
BW x 8
BW x 8
BW x 7

ALTERNATING DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 8

supersetted with:

SKULLCRUSHERS
27.5lb x 15 (12.5kg)
38.5lb x 10 (17.5kg)
38.5lb x 10 (17.5kg)
38.5lb x 9 (17.5kg)

CONCENTRATION CURLS
22.5lb x 5, 20lb x 4, 17.5lb x 4
22.5lb x 5, 20lb x 4, 17.5lb x 4
22.5lb x 4, 20lb x 4, 17.5lb x 4

supersetted with:

ONE ARM CABLE REVERSE TRICEP EXTENSIONS
2 plates x 10
2 plates x 8
2 plates x 7

WRIST CURLS
20lb x 20
20lb x 12
20lb x 10
20lb x 10

supersetted with:

REVERSE WRIST CURLS
5.5lb x 20 (2.5kg)
5.5lb x 12 (2.5kg)
5.5lb x 10 (2.5kg)
5.5lb x 10 (2.5kg)

Real awesome pump in upper arms and forearms. Forearms were hard as rock after the curls. No real increase in strength, maybe more endurance since I could go through my routine fairly easily with pretty short rests. One of the rare times I worked out at night. Concentration curls was a triple drop set, just like darklight's. Just wanted to try it out. For the reverse wrist curls I used a 2.5kg plate and held it horizontally (grasping from the side to the hole in the middle) since there were no light dumbbells. Quite interesting, but effective nevertheless

This post has been edited by kege: Jul 2 2008, 02:03 AM

After curling my forearms felt like this:



haha. Damn popeye man his forearms. I want.



this is a real nice shot of the legendary Dave Draper

SATURDAY, 5.7.2008 - BACK + CALVES

LAT PULLDOWN
Warm up: 66lb x 20

114lb x 10
114lb x 8
114lb x 7
114lb x 6
114lb x 6
94lb x 8

DB ROW
50lb x 10
50lb x 8
50lb x 8
50lb x 7
45lb x 8

SEATED CABLE ROW
I can't rmb how heavy it was, the plates were labelled funnily. Anyway 5 sets x 6-10 reps

DEADLIFT
40kg x 10 (88lb)
50kg x 8 (110lb)
70kg x 6 (154lb; video)

CALF PRESS ON LEG PRESS MACHINE
40kg x 20 (88lb)
40kg x 15
40kg x 13
40kg x 12




Tried more weight for deadlift today, and it felt easier than 140lb I could control the weight better than before (not so loud when touching the ground between reps). But I think my form still needs to be improved. My lower back still rounds. If I didn't ask my friend to take that vid for me I wouldn't have noticed it. I have to start increasing weights on my rows and pulldowns. Been stagnant for way too long. Please comment on my deadlift form guys

SUNDAY, 6.7.2008 - CHEST + SHOULDERS

INCLINE DB PRESS
Warm up: 30lb x 20

50lb x 10
55lb x 6
50lb x 6
45lb x 8

INCLINE FLYES
25lb x 10
25lb x 8
25lb x 8
25lb x 6

FLAT BB BENCH
40kg x 6 (88lb)
30kg x 8 (66lb)
30kg x 7 (66lb)
30kg x 7 (66lb)

CHEST DIPS
BW x 8
BW x 7
BW x 6
BW x 6

DB SHOULDER PRESS
30lb x 10
30lb x 8
30lb x 6
30lb x 6

REVERSE CABLE FLYES
2 plates x 10
2 plates x 8
2 plates x 8
2 plates x 6

DB LATERALS
17.5lb x 10
17.5lb x 8
17.5lb x 8

supersetted with:

PLATE FRONT RAISE
10kg x 10 (22lb)
10kg x 8
10kg x 8

finished with: cable laterals - 2 plates x 6, drop set 1 plate x 5
plate front raise - 10kg x 8 (2 forced reps)

My shoulders are such pain now. My chest needs to be improved

badan anda sgt hebat
darn...
why is it that everyone is meso and ecto
good progress man

thanks man but my poundagers stagnant already. can't seem to go up. i'll try improving my diet.

are you an endo?

This post has been edited by kege: Jul 8 2008, 01:16 AM

MONDAY, 7.7.2008 - LEGS

warmed up with leg extensions: 2 sets of 15 and 10 slow reps

SMITH FRONT SQUATS
20kg x 10 (44lb)
40kg x 12 (88lb)
50kg x 8 (110lb)
40kg x 8 (pHEw!)

LEG PRESS
40kg x 15 (88lb)
80kg x 10 (176lb)
80kg x 10
80kg x 8

LEG EXTENSIONS
94lb x 10
94lb x 10
94lb x 8
80lb x 10

LYING LEG CURLS
warm up: 20 slow reps light

94lb x 10
94lb x 10
94lb x 8
80lb x 10
80lb x 8, drop set 50lb x 8

took a few mins to sit down and stretch thoroughly. lazy to do cardio. my cardio was brisk walking to my car.

Really had to gasp for air after the front squats. Quads were so so pumped after the leg presses but I wanted to kill them with extensions. After that I had to take a break before moving on to hams. My quads were aching and pumped and I was breathing really heavily. I've started wearing a stopwatch to time my rests between sets. I keep it 1-1.5 minutes. Really changes the intensity of the workout. Slow, concentrated and mind-muscle focused leg curling really brings out the leg bicep contraction and stretch. I probably won't be able to walk properly for the next few days.