Little Slice Viking Solberg Log

[VikingLab]

Good work bro.

 

[bg091593]

What does your diet look like?

 

[little slice]

What does your diet look like?

off days - about 450-500g protein and lots of fats from healthy oils


training days - about 450-500g protein, 300g or so carbs, and about 50g fats

 

[little slice]

day was chest/biceps

Chest Biceps

Incline cable press + green band
470 2x6

Machine Press + green band
200 2x failure


cable Curl
170 2x12

EZ bar curl
50 3x10

Rope Hammer Curl
120 4x10




Chest pressing with the band felt excellent, as usual. I really recommend anyone who has trouble getting a contraction in their chest to give it a shot.


biceps felt solid, really focused on contracting the muscle as hard as I could at the peak of the movement, and the following that up with a slow negative.

 

[TeknoViking]

I love doing those rope hammer curls.

 

[little slice]

BACK Thursday

Cable Bent Over Row
450 3x8

T-Bar Row
100 4x10 + orange

1 Arm BB row
25 + 20 3x10 + green

Cable Row
60 3x10 + green

Pull Down
Stack 2x10

Rope Row
80 3x10

Smith deadlift
495 1x5

Smith DL SS Rope Row
315 + 80 3x8 + 3x10



Everything felt solid today. really working to implement bands in my pulling movements to help get a better contraction.

the smith deadlifts at the end felt great, especially went supersetted with rope rows.

 

[little slice]

Shoulders/Triceps

Cable Upright Row
160 4x20

Seated Cage Press
225 4x10

Seated DB Lateral
15 4x10

Reverse Pec Deck
205 4x10

SS Machine OH Press
130 4x12



Triceps

kinda dicked around looking for new movements. took a couple movements to absolute failure, but got a good game plan of what to do next week.

 

[little slice]

LEGS Sunday

Seated Ham Curl
155 2x10

Single Ham Curl
110 1 MR (16)

Smith SLDL
295 2x10

Straight Leg Press SS quad Ext.
9pps + 130 3x15 +20

Squat Machine
200 3x15

Vertical Leg Press
3pps 3x20



pretty solid workout today. training hamstrings first was a good idea... definitely helps the knees to have the hammies pumped.


the superset of the quad extensions with the leg press was brutal. I felt tension from the leg press much better in my quad sweep as opposed to the VMO

the squat machine and the vertical legpress were solid. my quads were pretty gassed by the time I got to these, so other muscles were doing a lot of the work (glutes, etc.).

was planning on taking the vertical leg press sets to failure, but was way too tired and couldn't feel my quads firing anymore, so I called it a day.


I really like this setup, was quick and easy on the knees. I have a much easier time focusing on my quads when leg pressing as opposed to squats, because im not focused on balancing or worried about getting crushed.