Elvia1023
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I am destroyed. Sat here for a few hours not really doing much. I took a tiny bit too much preworkout and it made me feel out of breath whilst training. As a result I rested longer between some sets as I felt like I would have dropped if I didn't. That and training hard has took it out of me. I tried the Cybex Squat press and just moved up a plate each time and went for it. Any lower back tightness and I would stop but I was ok. Although I quickly stretched at the end and my lower back cracked so loud on both sides which always feels great. I threw up a little walking home as well but feeling much better after 2 large meals. I decided to leave out hip work due to time and a slight pain I have on the right side.
Cybex Calf Presses... approx 10 sets going up in weight with no less than about 10 reps (started with 30 reps). About 7 of these sets were hard. The last set was a massive drop set with 5 drops in weight and well over 100 reps.
Cybex Seated Leg Curls... approx 10 sets (probably more) going up in weight. I utilize a mixture of techniques such as partials and static holds as well. The last set was fucking brutal. Massive drop set with some rest but no more than 10 secs. Full weight rack to failure. Full weigth rack partials (top) for 15 reps. Drop weight to failure. Same weight for 15 partials (top). About 2 or 3 other drops using the same method. Then put the weight back up and for a static hold in the middle to failure.
Cybex Glute Raises... 4 sets of 15 reps going up in weight. Nothing crazy with these just slow reps and squeezing at the top.
Cybex Squat Press... 10 sets going up in weight 1 plate at a time for 25-10 reps. Then one set to failure with 10 plates a side (couldn't fit anymore) for 15 controlled reps. If I was going mental I could have got maybe 1 or 2 more but I was worried about getting the machine locked back in (lower back).
Leg Extension... 1 warm up set and 1 set with about half the weight rack for 50 reps.
Back and Leg stretches for a few mins.
When training most body parts I like to finish with some "pump" work but that is especially true for larger muscles such as quads. So 50 reps on the leg extension is perfect for that. Only 1 set but always leaves my quads pumped up to the max.
I finished my intra just after training. When I got home I made a weightgain shake of 55g protein, 115g carbs and 12g fat. I drank half and took Flex out for 15 mins then drank the other half when I got back. Later I had about 200g steak and 150g carbs from wholegrain pasta. My next meal will probably be greek yoghurt with eaa's mixed in and fruit (bluberries and grapes). I also have another 200g steak I need to eat as it's out of date so will fit that in somewhere with pasta or fruit.
I will post some new pics in the next few days and will be starting syntherol again. I should also receive my LR3 next week and that will be started straightaway.
Cybex Calf Presses... approx 10 sets going up in weight with no less than about 10 reps (started with 30 reps). About 7 of these sets were hard. The last set was a massive drop set with 5 drops in weight and well over 100 reps.
Cybex Seated Leg Curls... approx 10 sets (probably more) going up in weight. I utilize a mixture of techniques such as partials and static holds as well. The last set was fucking brutal. Massive drop set with some rest but no more than 10 secs. Full weight rack to failure. Full weigth rack partials (top) for 15 reps. Drop weight to failure. Same weight for 15 partials (top). About 2 or 3 other drops using the same method. Then put the weight back up and for a static hold in the middle to failure.
Cybex Glute Raises... 4 sets of 15 reps going up in weight. Nothing crazy with these just slow reps and squeezing at the top.
Cybex Squat Press... 10 sets going up in weight 1 plate at a time for 25-10 reps. Then one set to failure with 10 plates a side (couldn't fit anymore) for 15 controlled reps. If I was going mental I could have got maybe 1 or 2 more but I was worried about getting the machine locked back in (lower back).
Leg Extension... 1 warm up set and 1 set with about half the weight rack for 50 reps.
Back and Leg stretches for a few mins.
When training most body parts I like to finish with some "pump" work but that is especially true for larger muscles such as quads. So 50 reps on the leg extension is perfect for that. Only 1 set but always leaves my quads pumped up to the max.
I finished my intra just after training. When I got home I made a weightgain shake of 55g protein, 115g carbs and 12g fat. I drank half and took Flex out for 15 mins then drank the other half when I got back. Later I had about 200g steak and 150g carbs from wholegrain pasta. My next meal will probably be greek yoghurt with eaa's mixed in and fruit (bluberries and grapes). I also have another 200g steak I need to eat as it's out of date so will fit that in somewhere with pasta or fruit.
I will post some new pics in the next few days and will be starting syntherol again. I should also receive my LR3 next week and that will be started straightaway.
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