Damn, who would do that!
New Member
Damn, who would do that!
Junior Member
Sorry for not posting yesterday guys, little busy.
Day 6: Saturday June 24th
Swolecat's Leg Workout
Weighing In: Forgot to weigh myself, probably around 180.5lbs again
If you all haven't checked out Swolecat's Leg Workout it is listed in the "Workout Question" Forum --> http://forums.steroid.com/showthread.php?t=193804 . Consists of light pre-fatigue of Leg Extensions & Hamstring Curls to get ready for the tiring Squats. I also did a Seated Calf Raise at the end as well. The last 2 sets of the Squats I wasn't able to get to the Swolecat's recommended 20 reps, only to 15 reps because my back was killing me. Think I got the backpumps now...idk, damn they were a pain.
*Leg Extensions & Hamstring Curls are Supersetted
Leg Extensions: 125lbs-15 reps, 130-15 reps, 135lbs-15 reps, 145lbs-15 reps
Hamstring Curls: 115lbs-15 reps, 120lbs-15 reps, 125lbs-15 reps, 125lbs-15 reps
Squats: 145lbs-20 reps, 155lbs-20 reps, 155lbs-15 reps, 155lbs-15 reps
Seated Calf-Raises: 135lbs-25 reps, 135lbs-25 reps, 135lbs-25lbs
The back pain was really killing me this day. After each set I just felt like laying down. I was brand new to Swole's workout so I had no idea really how much weight to do for the Squat, I usually only do 10 reps, not 15-20 reps. Will be a lot better next time, hopefully minus the back pain.
Working out Shoulders + Triceps today. Report after.
Last edited by LetsGetItOn; 06-26-2006 at 08:30 PM.
AR VET
Where's that workout log, for legs?Originally Posted by LetsGetItOn
Not trying to give you shit, just trying to help you progress.
Junior Member
Day 8: Monday June 26th
Back/Traps + Abs
Weighing In: 185lbs
Back
Wide Pull-Downs to the Front: 112.5lbs-10 reps, 112.5lbs-10 reps, 125lbs-10 reps
Close Grip Pull-Downs: 112.5lbs-10 reps, 125lbs-10 reps, 137.5lbs-8 reps
Seated Cable Rows: 87.5lbs-10 reps, 100lbs-10 reps, 100lbs-8 reps
One-Arm Dumbbell Rows: 45lbs-10 reps, 50lbs-10 reps, 55lbs-9 reps
Cable-Upright Rows: 140lbs-10 reps, 160lbs-10 reps, 180lbs-6 reps
Traps
Adam "Old School" Shrugs: 55lbs-10 reps, 60lbs-10 reps
Dumbbell Shrugs: 70lbs-10 reps, 75lbs-10 reps, 80lbs-8 reps
Hise Breathing Shrugs: 225lbs-10 reps, 225lbs-10 reps, 225lbs-10 reps
Last edited by LetsGetItOn; 06-26-2006 at 08:48 PM.
AR VET
What are Adam "Old School" Shrugs and Hise Breathing Shrugs? You must have Bill Goldberg-like traps because it looks like you hit them very hard.
Junior Member
http://www.abcbodybuilding.com/exercise1.htm
Adam "Old School" Shrugs are just laying back on an incline and shrugging, I like it a lot. Hise Breathing Shrugs you just get a barbell on your shoulder girdle like your about to do squats and just squeeze up trying to aim your shoulders to your ears. Both new exercises I've recently thrown in, something different and that actually have been working for me a lot. My traps are really coming along.
Yea so I probably should have just said Incline Dumbbell Shrugs & Barbell Shoulder Shrugs, lol.
Last edited by LetsGetItOn; 06-27-2006 at 08:42 PM.
AR VET
I've seen that site before. It's a link over at anabolic-research.com. The Hise Breathing Shrugs can be done on a standing calf machine, as well. Thanks for the info.!
Junior Member
Where's that workout log, for legs?
Not trying to give you shit, just trying to help you progress.
1st off thanks for the advice on the Rear Delt Flys, I will try it out. And also thanks for the compliment man, everything seems to be going very well with eating big and lifting. Also my bad about not putting up the Leg info, slipped my mind when I posted it, it's up now.
Thanks for all the advice man, I really really appreciate all the help. Keep it coming!
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