Approved Log My Ongoing Cycle Journey Log

[the_alcatraz]

Pull

Start of week 2
Fasted 99kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
73kg x 13
73kg x 12
73kg x 12
Pull-ups body weight overhand ( 4 x AMRAP )
13
10
7
5
Straight Barbell rows chest supported horizontal (3 x 6-10)
50kg x 12
50kg x 10
50kg x 8
Bent over Dumbbell rows (3 x 8-12)
40kg x 13
40kg x 11
40kg x 10
Straight bar pull downs (3 x 10-15)
28.75kg x 16
25kg x 13
25kg x 11
Straight Barbell curls (3x 8-12)
40kg x 13
40kg x 10
40kg x 7
Hammer rope curls (3 x 10-15)
25kg x11
25kg x 10
25kg x 8

how them foods with this?

 

[Trenhead3cc]

Legs/lower

Warm up sets not recorded

Laying leg curl 3 x 10-15
60kg x 15
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 10
160kg x 8
120kg x 10
Hip Adductors 3 x 8-12
49kg x 12
49kg x 11
42kg x 12
Hip extension x 3 - 25kg plate
18
15
14
Leg extension 3 x 10-15
78.75kg x 15
78.75kg x 13
78.75kg x 12
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 14
125kg x 14
125kg x 13

Stairmaster
Quick fast pace
50floors 8min30

 

[the_alcatraz]

Legs/lower

Warm up sets not recorded

Laying leg curl 3 x 10-15
60kg x 15
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 10
160kg x 8
120kg x 10
Hip Adductors 3 x 8-12
49kg x 12
49kg x 11
42kg x 12
Hip extension x 3 - 25kg plate
18
15
14
Leg extension 3 x 10-15
78.75kg x 15
78.75kg x 13
78.75kg x 12
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 14
125kg x 14
125kg x 13

Stairmaster
Quick fast pace
50floors 8min30

@Trenhead3cc big leg day bro

 

[stevesmi]

Much respect for an excellent leg day

 

[RickRock13]

Nice volume, exercise selection and rep ranges on legs brother.

 

[SteveMobsterG]

My kinda leg workout

 

[ceo]

Bros. Leg training is the way to go. You won't go wrong with it.

 

[ROIDDERS]

Good leg session.

I like how you did the leg extensions and the hip work.

 

[chesty]

Nice job balancing the front and back of the leg.

Those leg curls are important.

 

[Ulter]

Yeah, nobody likes to do leg curls. They're not the most comfortable thing, but they're very important for sure.