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  #81  
Old 07-27-2004, 10:24 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Tuesday

Legs/Calves:

Squats SS Zercher Squats

3 x 6-8 // 8-12

Leg Press (non-peak, 2 sec eccentric)

15 x 260kgs

Leg Extensions (last reps, held peak till failure)

10 x 20kgs (4 sec peak, 2 sec eccentric, one foot at a time)

Static Leg Extensions (at the peak)

Forever x 40kgs :>

SLDL's

3 sets of 80kgs

Adductor

3 sets of 50kgs

Standing Leg Curls

45kgs drop 30kgs drop 15kgs

Standing Calf Raises

15,12,10,8

I really don't feel doing quads hams and calves on the same day will work too well. I will have to try one more week with lower volume.
  #82  
Old 07-28-2004, 07:27 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Sweeeeeeet Delts

DB Military Press SS w/ DB Pushpresses

3 sets

Arnold Press

2 sets

Cable BB Front Raises

2 sets, 2 sec peak, 3 sec eccentric, 2 sec concentric

DB Alternating Front Raises

1 x 5 drops

- fascia -

Seated DB Lateral Raises (arms straight)

5 sets, 1 sec peak

L-Laterals

1 x 5 dropsets + 1 set of waving my arms like crazy [img]/forum/images/graemlins/laugh.gif[/img]

DB Rear Raises

3 x 1 main set 'n' 2 dropsets

Cable Lateral Raise (one arm at a time)

2 sets, 1-2 sec peak

DB Reverse Flyes

3 sets

DB Shrugs

1 x 9 dropsets (yes, 9), after the last set I did 50 seconds of fascia for traps.

Self Resistance Neck

3 sets

Very very very sweet workout, I didn't have time to put it down too detailed, I might do so after my PWO meal, we'll see.
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