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  #31  
Old 10-22-2012, 02:12 PM
Helmholtz Helmholtz is offline
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10/22

Squats 155x8, 3 sets
Free weight hack squats 65x8, 2 sets
Stiff legged deadlifts 95x8, 3 sets
Leg press 180x12, 2 sets
Leg extensions 80x10, 2 sets
Lying leg curls 80x10, 2 sets
Seated calf raises 70x12, 3 sets
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  #32  
Old 10-23-2012, 02:18 PM
Helmholtz Helmholtz is offline
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10/23

Bench press 155x8, 3 sets
Incline bench 100x10, 2 sets
Dips BWx11, 3 sets
DB flys 20x8, 2 sets
French press 35x8, 3 sets
Rope pressdowns 30x12, 2 sets
Cable kickbacks 20x10, 2 sets
Situps
Leg raises
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  #33  
Old 10-23-2012, 04:18 PM
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Very consistent, nice work.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #34  
Old 10-23-2012, 06:14 PM
Helmholtz Helmholtz is offline
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Quote:
Originally Posted by Commander View Post
Very consistent, nice work.
Thanks. For some reason I lost my motivation for a bit a few weeks ago and suffered a noticeable drop in performance. I got it back a couple of weeks ago and have been concentrating on being consistent with lifting and nutrition. I feel like slowly and steadily I am making progress.
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  #35  
Old 10-24-2012, 11:43 AM
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Quote:
Originally Posted by Helmholtz View Post
Thanks. For some reason I lost my motivation for a bit a few weeks ago and suffered a noticeable drop in performance. I got it back a couple of weeks ago and have been concentrating on being consistent with lifting and nutrition. I feel like slowly and steadily I am making progress.
I know it sounds cliche, but slow and steady definitely does win the race. Too many people burnout due to attempting to do too much too fast. I am not saying that there isn't room for some more intense periods, but overall, just consistently eating well and hitting the weights will work wonders.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #36  
Old 10-24-2012, 02:29 PM
Helmholtz Helmholtz is offline
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10/24

Deadlifts 185x8, 3 sets
Pullups BWx8, 2 sets
Rack chins BWx10, 2 sets
Seated cable rows 120x10, 3 sets
DB shrugs 55x12, 3 sets
Preacher curls 50x8, 3 sets
Spider curls 40x10, 2 sets
DB concentration curls 20x10, 2 sets
1 set of cable 21's just to finish the arms off
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  #37  
Old 10-24-2012, 02:35 PM
Helmholtz Helmholtz is offline
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Quote:
Originally Posted by Commander View Post
I know it sounds cliche, but slow and steady definitely does win the race. Too many people burnout due to attempting to do too much too fast. I am not saying that there isn't room for some more intense periods, but overall, just consistently eating well and hitting the weights will work wonders.
Yup it took me a while but I have finally figured that out. I have made the mistake myself before of wanting too much too fast. Always wanted to put on 10 pounds of muscle instantly which just doesn't happen. Now I am being consistent and making progress little by little.
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  #38  
Old 10-29-2012, 02:05 PM
Helmholtz Helmholtz is offline
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10/29

Squats 175x5, 3 sets
Free weight hack squats 95x5, 3 sets
Romanian deadlifts 115x5, 3 sets
Leg press 270x6, 3 sets
Leg extensions 115x8, 2 sets
Lying leg curls 95x6, 2 sets
Seated calf raises 90x8, 4 sets
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  #39  
Old 10-30-2012, 01:43 PM
Helmholtz Helmholtz is offline
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10/30

Bench press 160x8, 3 sets
Incline bench 105x8, 2 sets
Dips BWx12, 3 sets
DB flys 22.5x8, 2 sets
French press 30x8, 3 sets
Rope pressdowns 40x8, 2 sets
Cable kickbacks 20x11, 2 sets
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  #40  
Old 10-31-2012, 01:29 PM
Helmholtz Helmholtz is offline
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10/31

Deadlifts 195x8, 3 sets
Pullups BWx9,8
Rack chins BWx11, 2 sets
Seated cable rows 120x8, 3 sets
Preacher curls 50x9, 3 sets
Spider curls 40x11, 2 sets
DB concentration curls 20x10, 2 sets
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