What are you training today?

[The_Punisher]

Back today.

I asked the original Mister Magoo for a back workout as I wanted to do something spontaneous.

DB Rows 5 sets of 10 each arm with the only rest coming from each arm in succession. ie The right arm rests when the Left one is working and the Left arm Rests while the right one is working.

and then

Pullups until you reach 100 reps. 

that's a Great back workout if the entire set can be completed. I'm sure there will be soreness the next couple of days

[Meso_z]

O.K. then, Mr. Basile....  

I was kidding..

I did.

rope pushdowns
incline alternate curls
skullcrushers
preacher curls with a straight bar
one arm tri extensions, behind the head
finished with hammer curls and some forearms work.

3 sets each going from a tri to a bi exersice and so on.

Did them to "no failure" as tbombz suggests...they seem fuller today..not stingy like when you punish them with forced reps dropsets etc.

Also did some ab work. raises and roman chair.

[Meso_z]

Im planning some leg work in an hour or so..

its gonna be like

leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.

20 sets overall.

[Meso_z]

Im planning some leg work in an hour or so..

its gonna be like

leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.

20 sets overall.

done.

wtf no one cares on here? 

[Dr Dutch]

Mowing the lawn, that's tough enough for today..

[WillGrant]

[Thespritz0]

My Penis, another date with Indian girl from the bank....

[deadz]

Off today tomorrow legs.

Leg Press
Squats
Leg Ext.
Lying Leg Curls
Seated Leg Curls
Calves

[The True Adonis]

Quads today.

I`m going to start this Smolov program today I believe.  There is a Spread Sheet that you download and it tracks the routine for you.

[Dr Dutch]

Still recuperating from yesterday's lawn mowing...

[Palpatine Q]

Legs.

Hack squat

extension/leg curl superset

walking lunges

Calve raises

[Meso_z]

Legs.

Hack squat

extension/leg curl superset

walking lunges

Calve raises

Cool..I really like sseting extensions with curls.

Dont you leg press or squat Groink?

As I recall you want only toned legs, not big.

[Palpatine Q]

Cool..I really like sseting extensions with curls.

Dont you leg press or squat Groink?

As I recall you want only toned legs, not big.

I leg press....today it's hacks.

legs aint small 

[Your Average GymRat]

I leg press....today it's hacks.

legs aint small  

Translation: "The big dudes monopolize the squat racks at my gym, and I can't get near them. So I hang with the small men at the leg extension station."

[Palpatine Q]

Translation: "The big dudes monopolize the squat racks at my gym, and I can't get near them. So I hang with the small men at the leg extension station."

you must be a real beast  

Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you

Oh...by the way...did you "turn your 17s into 18s" yet ?? LOLOLOLOLOL....i had 17 inch  arms in high school you little shitstain 

[tbombz]

I was kidding..

I did.

rope pushdowns
incline alternate curls
skullcrushers
preacher curls with a straight bar
one arm tri extensions, behind the head
finished with hammer curls and some forearms work.

3 sets each going from a tri to a bi exersice and so on.

Did them to "no failure" as tbombz suggests...they seem fuller today..not stingy like when you punish them with forced reps dropsets etc.

Also did some ab work. raises and roman chair.

good shit.  i would even lower the volume.

i had 17 inch  arms in high school you little shitstain 

i had 17.5's at 180. 

[freespirit]

[Dr Dutch]

you must be a real beast  

Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you

Oh...by the way...did you "turn your 17s into 18s" yet ?? LOLOLOLOLOL....i had 17 inch  arms in high school you little shitstain 

Wow though guy here...........

[tbombz]

gonna train back legs rear delts traps abs and calves today

plan on doing

tri set = pulldowns , leg extensions, lying leg curls (one leg at a time for both extensions and curls).  4 sets each.

seated calf raises 3 sets

bent over barbell rows 3 sets

reverse pec deck or dumbell rear laterals 4 sets

shrugs using standing calf machine super setted with sit ups 3 sets

[Dr Dutch]

gonna train back legs rear delts traps abs and calves today

plan on doing

tri set = pulldowns , leg extensions, lying leg curls (one leg at a time for both extensions and curls).  4 sets each.

seated calf raises 3 sets

bent over barbell rows 3 sets

reverse pec deck or dumbell rear laterals 4 sets

shrugs using standing calf machine super setted with sit ups 3 sets

So complicated...

[tbombz]

So complicated...

nah its pretty simple... start out with the three main exercises...  run a circuit with long rest periods.. allows for greater rest in between sets... then move to accessory lifts/adding detail/size in desired locations..   end with shrugs super setted with abs cuz both are low energy movements that dont take much rest and arent meant to build heaps of mass but rather just stimulate a bit of shape and thickness

[Dr Dutch]

You don't get a decent leg workout with extensions and curls...

[tbombz]

You don't get a decent leg workout with extensions and curls...

you would be suprised. i would be doing heavy hack squats but i cant due to a ruptured miniscus in both knees. the extensions are unbelievably effective at keeping shape and mass on the quads in the absence of any other work. i squeeze hard at the top and lower the weight slowly. my quads are definitely my worst body part because i cant train them adequately but they still look pretty good and i owe it all to extensions. as for leg curls, my hammies have grown more in the last couple months of doing 3-4 sets curls than they ever did when i was hitting three different exercises, lighting my hammies on fire. 

[cephissus]

Im planning some leg work in an hour or so..

its gonna be like

leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.

20 sets overall.

does that 20 sets include every set you do, such as warmups?  for example what are your sets on leg press?  something like 2-4-6-8-10 plates? or like 10-10-10-10-10 and a couple warmups you dont count?

[Meso_z]

does that 20 sets include every set you do, such as warmups?  for example what are your sets on leg press?  something like 2-4-6-8-10 plates? or like 10-10-10-10-10 and a couple warmups you dont count?

Thanks for asking...

I dont include warmups...I warmup always in the beginning..

For example if i do leg extensions, I do 2 sets warmup and then I move on to my normal 3 sets.

From then, I just go into the next exersice without warmping up or "warmup sets" or how the "hit-ers"  mean it.lol