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08-05-2013, 08:09 AM #241
Yesterday trained quads n calves
Lift increase
Leg press increased from 200kg plus pad to 220kg
Leg press 5 sets
100kg 13 140kg 8 180kg 5 220kg 3
Walking lunge 3 sets 60 foot walk
Leg ext 5 sets 75kg to failure
Calf ext 3 sets single leg 2 sets both legs high rep to failure
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08-05-2013, 11:04 AM #242
Trained shoulders today
Db press 25kg 10 27.5kg 9 30kg fail 27.5kg 7 30kg fail 17.5kg drop set
Seated side raise 3 sets
Standing front raises 3 sets
Upright row 4 sets
Reverse flies 4 sets
Db shrugs 40kgs 4 sets 10,10,9,9
Bb shrugs 80kg 12 90kg 8 90kg 7
Boom!!
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