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oso0960
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That clears a lot up thanks saibot.
My Training Journal
- Thread starter ExtraMile
- Start date
That clears a lot up thanks saibot.
I just had 12 hours of sleep so Im gonna try some medium weight squats today, and some chest supported machine rows, thats step 1 of getting back into some of the leg and back workout I have missed out for all this time...
squats: ramp up to probably 175x3 or something
leg curls: 3 or 4 sets of 6-15 reps
machine rows: just investigate with the reps, i hate this machine though but it will have to do
seated calves: some straight sets finish with one big long dropset
forearms: 4 sets maybe superset wrist curls with wrist extension
crunches/hypers: 3 sets of whatever
i might also hit some rear delts if I have time, one of the things I have been meaning to do it start doing some rear delts. I have never trained them directly and they are a little smaller than the front and middle.
squats: ramp up to probably 175x3 or something
leg curls: 3 or 4 sets of 6-15 reps
machine rows: just investigate with the reps, i hate this machine though but it will have to do
seated calves: some straight sets finish with one big long dropset
forearms: 4 sets maybe superset wrist curls with wrist extension
crunches/hypers: 3 sets of whatever
i might also hit some rear delts if I have time, one of the things I have been meaning to do it start doing some rear delts. I have never trained them directly and they are a little smaller than the front and middle.
Last edited:
Today - first squats in ages, medium weights, these didnt feel real easy but they werent really that hard either.
Full High Bar Squat (shoulder width stance)
88 x 5
110 x 5
132 x 5
176 x 5
198 x 1
Low Bar Sumo Box Squat - box at parrallel
bar x 5
110 x 5
132 x 5
176 x 5
132 x 10
Full Front Squat
88 x 5
110 x 5
110 x 5
110 x 5
Seated BB Wrist Curl
58 x 20
58 x 16
69 x 6
-these were supersetted with-
Strict Pinwheel Curl
33's x 16/16
39's x 10/10
39's x 10/10
Weighted Zercher Hypers
just a lightweight pre-set bar, weighed 15lbs I think
3 sets of 15 reps
Standing Cable Rear Delt Flyes
5lbs in each arm for 3 sets of 20reps
-these were supersetted with-
Seated Calf Raise Machine
110 x 12 PR
110 x 11
110 x 10
sweet workout! put me in a great mood because I can finally squat again! my back felt great during them didnt hurt at all! Box squats were hard, I couldnt really explode off the box but next workout I will video them for a form check.
Full High Bar Squat (shoulder width stance)
88 x 5
110 x 5
132 x 5
176 x 5
198 x 1
Low Bar Sumo Box Squat - box at parrallel
bar x 5
110 x 5
132 x 5
176 x 5
132 x 10
Full Front Squat
88 x 5
110 x 5
110 x 5
110 x 5
Seated BB Wrist Curl
58 x 20
58 x 16
69 x 6
-these were supersetted with-
Strict Pinwheel Curl
33's x 16/16
39's x 10/10
39's x 10/10
Weighted Zercher Hypers
just a lightweight pre-set bar, weighed 15lbs I think
3 sets of 15 reps
Standing Cable Rear Delt Flyes
5lbs in each arm for 3 sets of 20reps
-these were supersetted with-
Seated Calf Raise Machine
110 x 12 PR
110 x 11
110 x 10
sweet workout! put me in a great mood because I can finally squat again! my back felt great during them didnt hurt at all! Box squats were hard, I couldnt really explode off the box but next workout I will video them for a form check.
nice to see you squatting again..
it was badass, the sumo squats were sweet because it made my shorts get pulled up a bit higher from the wide stance and stuff and my quads have grown lately so they were bulging out which was cool to see haha
artificialaspirations
New member
start slow man.
YES!!! You're squatting againHow did 198x1 feel?
Quite easy
I estimate from it that I have dropped 10lbs of strength from the time off. The thing holding me back on the sumo box squats was getting used to the low bar placement, I only didn't go heavier because it was kinda uncomfortable...
Tblock1
New member
Quite easy
265x1 coming soon bro
265x1 coming soon bro
Hell yeah Im making the low bar sumo box squat my main squat for a while in hope of getting some big poundage up there but i'm also oly squatting. I'm still tweaking my new routine a little but I'll put it up here when I'm done...
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