Letsgrow's natty 90 day transformation log

[gymjunkie09]

Leg day ...let's grow

Light Leg extensions for warmup
70x15
100x12

Light 1 leg standing multi angle leg curls for warmup
20x15x2

Deep below parallel squats (ass to calves)
135x10
185x8
225x5
275x2 drop 135x10

Zurker squats elbow touching knees (first time doing so keeping it light)
135x5x3
Def couldn't get comfortable and couldn't find a pad for bar for more comfort so pretty painful on elbows)

Old school hack squat (bar behind legs pull from the ground)
135x10
225x6
315x5

Clean and press (keeping to lower reps as I am exhausted at this point)
135x5
185x4
225xmissed and pissed but due to exhaustion.

Seated leg curls (toes pointing out with 2 sec hold at contraction)
120x15
160x10
220x8

Seated leg curls (toes forward no hold)
160x10
200x10
240x8
280x6 (max stack)

Ruined... That's it for today will hit calves and arms next week, but they def got worked during the week on chest and back dayside my calves got some work today as well.

Sauna.

nice work in here, form is so important

 

[LetsGrow]

nice work in here, form is so important

Completely agree. Never sacrifice form for weight.

 

[Mad_Max21]

Killin that shit!!!

 

[hurricane]

you're on fire bro! keep it up

 

[Colstreamer]

I will look out for them they look good Thanks,
Btw your doing great diet does suck I can't remember the last time I enjoyed a meal lol but will be all worth it in the end !!

Great job.

D it's like porridge made from corn. Never seen it in the UK. Like Grow says, a southern US thing, anytime I ordered breakfast I'd get asked "y'want grits with that?"

Found them to be bland and tasteless compared with good ole Scottish oats

http://en.m.wikipedia.org/wiki/Grits



Defeat is the stepping stone to victory.

 

[RADAR]

you're on your way!

 

[Colstreamer]

Leg day ...let's grow

Light Leg extensions for warmup
70x15
100x12

Light 1 leg standing multi angle leg curls for warmup
20x15x2

Deep below parallel squats (ass to calves)
135x10
185x8
225x5
275x2 drop 135x10

Zurker squats elbow touching knees (first time doing so keeping it light)
135x5x3
Def couldn't get comfortable and couldn't find a pad for bar for more comfort so pretty painful on elbows)

Old school hack squat (bar behind legs pull from the ground)
135x10
225x6
315x5

Clean and press (keeping to lower reps as I am exhausted at this point)
135x5
185x4
225xmissed and pissed but due to exhaustion.

Seated leg curls (toes pointing out with 2 sec hold at contraction)
120x15
160x10
220x8

Seated leg curls (toes forward no hold)
160x10
200x10
240x8
280x6 (max stack)

Ruined... That's it for today will hit calves and arms next week, but they def got worked during the week on chest and back dayside my calves got some work today as well.

Sauna.

Nice work on the deep squats bro!
Zercher squats are a pain for me, not painful just awkward so I never do em, why not substitute front squat if holding the bar ain't comfortable? Just a thought..

I know what you mean about being exhausted and doing cleans! Those things will drain you!! Gotta get back to em, great for building power!




Defeat is the stepping stone to victory.

 

[LetsGrow]

Nice work on the deep squats bro!
Zercher squats are a pain for me, not painful just awkward so I never do em, why not substitute front squat if holding the bar ain't comfortable? Just a thought..

I know what you mean about being exhausted and doing cleans! Those things will drain you!! Gotta get back to em, great for building power!




Defeat is the stepping stone to victory.

I do front squats a lot actually. I did it as a change of pace and I actually like the way they feel but I need to come up with a solution for the elbows because that is what hindered me. As far as the deep squats, they are very hard but will be beneficial in the long run but I am always cautious about form because going so low can be very harsh on the knees.

 

[LetsGrow]

you're on your way!

Thanks radar!

 

[zedhed]

Zerchers rock bro an cool that your doing them. I get a pc of foam pipe insulation and put that on the bar. Its cheap and makes it way nice bro.
Keep it up man you doing gr8!

Zerchers put a whole diff load on your lower back and quads then even Ft Squats do. But what really rocks is to combine all 3, Back Front and Zerchers. That right there if it were you whole workout would do wonders for anybody.