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johnnyrockit8665
New member
Great advice as always Bro! thank you my friend!
Legs
Hey bro, just some thoughts here for you.
For your leg WU, do 5 min bike at a HR of 130 bpm or so.
Then do 3 or 4 sets of body weight squats.
Then move right into your back squats.
I always warm up on the bike. I ride mine to the gym that's about a mile away then I hop on the stationary for 5 to 10 min to keep the knees moving. I also do 3 sets of body weight squats then I do one set slow with just the bar. Then I hit the squats.
Squats:
2x8 at 135 do loose your strength here bro. Next time try 3x4 nad treat this as a heavy WU.
3x5 at 185 do only 2 sets here
2x3 at 225 now is where the push comes in bro. Shoot for 5x5. However you get there is fine. But you wanna go for 20-25 total reps. When you hit that then add weight. Whatcha think?
I wasn't to sure when I started the 185 that I would put any more on. I was being careful with the back. But I was moving it pretty easy so I decide to try a litlle more. I pickin up what you are putting down I like the 5x5 idea on this. Next time I know I can do a 5x5 at 225.
Leg press:
1x10 at 180
1x10 at 270 Noting beats leg press after squats bro. Gr8 that you got it set up like this. But work the leg press with 10 reps min. If you can hit 20 thats better yet. This will make your legs explode!
1x8 at 360
2x5 450
Gotcha sounds good!
calve raises 4x15
Leg Curls:
3x10 at 85,90,105
100 weighted crunches
40min cardio 130 HR
I could barely walk when I left
Yeah baby!
