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Author Topic: Wiggs' training  (Read 1609 times)
Wiggs
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Child of Y'srael


« on: November 28, 2008, 11:17:45 PM »

Second week back after a year and 5 month layoff.

Chest

Incline DB press

30lb x 12
30lb x 12
60lb x 12
75lb x 12
90lb x 4

Dumbell Fly

20lb x 12
25lb x 12
30lb x 12
35lb x 12

Hammer Strength Press

45 on each side x 12
2x 45 on each side 8, then drop one 45 on each side and did additional 6
45 and 25 on each side for 8 drop the 25 on each side and did additional 6
45 and 25 on each side for 8 drop the 25 on each side and did additional 6

Pec Dec

20lb x 12 (30 sec rest)
30lb x 12 (30 sec rest)
35lb x 12 (30 sec rest)
35lb x 12 (30 sec rest)
30lb x 12 (30 sec rest)
30lb x 12 (30 sec rest)
40lb x 12

Calves

Standing Calf raises

160 x 12
180 x 12
200 x 12
225 x 12

Seated calf raises

90 x 12
140 x 12
140 x 12
140 x 12

Calf raises on a leg press

360 x 12 (30 sec rest)
360 x 12 (30 sec rest)
360 x 12 (30 sec rest)
450 x 12 (30 sec rest)
450 x 12 (30 sec rest)
450 x 12 (30 sec rest)
450 x 12


45 min of cardio on treadmill at 2.4 speed and 4.0 incline

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webcake
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« Reply #1 on: November 28, 2008, 11:18:53 PM »

You certainly don't train your ego...thats for sure.  Smiley
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Wiggs
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« Reply #2 on: November 28, 2008, 11:27:21 PM »

You certainly don't train your ego...thats for sure.  Smiley

Whenever I used to take breaks (never this long) I'd come back and try to lift what I did when I left and would want to quit in a week.
I'll admit, I'm a weak bitch right now.  The last thing I want to do is get injured after being away for so long. I want to actually feel the muscle being worked. I felt like quite the little bitch after I couldn't get that 90 up for a 5th rep.

I'll be fine in about 3 months.



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webcake
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Not now chief...


« Reply #3 on: November 28, 2008, 11:30:16 PM »

Whenever I used to take breaks (never this long) I'd come back and try to lift what I did when I left and would want to quit in a week.
I'll admit, I'm a weak bitch right now.  The last thing I want to do is get injured after being away for so long. I want to actually feel the muscle being worked. I felt like quite the little bitch after I couldn't get that 90 up for a 5th rep.

I'll be fine in about 3 months

cool, i was just bustin your balls... Wink

Training smart will be so worth it in the long run.
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haider
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« Reply #4 on: November 28, 2008, 11:38:05 PM »

man i dont understand how u guys pump your chests like that, crazy.

I can't do more than 3 exercises, 3-4 sets each. Just keep it heavy in the first 2 exercises and finish off with an iso. but to each his own I guess, that looks like fun actually.
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webcake
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Not now chief...


« Reply #5 on: November 28, 2008, 11:48:55 PM »

man i dont understand how u guys pump your chests like that, crazy.

I can't do more than 3 exercises, 3-4 sets each. Just keep it heavy in the first 2 exercises and finish off with an iso. but to each his own I guess, that looks like fun actually.

Same. I actually didn't realise it was so much volume Wiggs was doing.

I do 9 sets total for chest.

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_bruce_
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« Reply #6 on: November 29, 2008, 07:50:00 AM »

Good luck Mr Wiggs
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Wiggs
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« Reply #7 on: November 29, 2008, 09:36:33 AM »

I like to do 4 exercises per bodypart for four sets.

My chest is my lagging part.
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