Absolute Arkades, Simply the Best of

[Arkades]

Yeah I made a chart like thing on my notepad now. I wont be having any trouble getting down the weights and stuff now.
I'll try that stretching exercise today, I'll prolly need it if I'm ever gonna walk again, stay tuned [img]/forum/images/graemlins/smile.gif[/img]

[Arkades]

Today was leg day, strength levels were low, but I tried to make the best of it.

<font color="red">Legs</font>

<font color="green">the Twin Giant-Sets</font>

<font color="blue">1st: Front Squats: 70 x 9
Squats: 70 x 5
Leg Extensions: 45 x 9
Superslow Sissy Squats: Bodyweight x 5
- Flex Quads for 30 seconds. -
- Fascia for 30 seconds. -

2nd: Front Squats: 60 x 6
Squats: 60 x 4
Leg Extensions: 45 x 6
Superslow Sissy Squats: Bodyweight x 5
- Flex Quads for 30 seconds. -
- Fascia for 30 seconds. -

One Legged Leg Curls:
1st: 30 x 8
2nd: 30 x 8
3rd: 25 x 8
4th: 27,5 x 6
5th: 27,5 x 6
6th: 27,5 x 5

Stiff Legged Deadlifts: I was just trying to get form down here, stayed in the 6-8 rep range on 60 kgs all the way.

Leg Extensions: 20 x 20</font>

<font color="black">Good workout, the giant set totally killed me.</font>

[OUTLAW20SICX]

awsome giant sets, your legs are gonna feel it tomorrow

[Arkades]

[ QUOTE ]
awsome giant sets, your legs are gonna feel it tomorrow

[/ QUOTE ]
Thanks man. I think so too. They both totally crippled me for the rest of the day.

[LegendaryWatcher]

Yo, bro, sick a$$ supersets you crazy man!! I dig the stretching at the end as well. That had to bust your quads being recognition. Nicely done, keep up that intensity.

[Arkades]

[ QUOTE ]
Yo, bro, sick a$$ supersets you crazy man!! I dig the stretching at the end as well. That had to bust your quads being recognition. Nicely done, keep up that intensity.

[/ QUOTE ]

Dude, thanks, I will. I was really satisfied with 'em both myself. I loved the part where I got up from the floor after fascia, haha.

Oh well, today is shoulders, and I've got some slight DOMS in my side delts, probably from mondays bicep workout.
Nothing big though. Maaan, I can hardly wait till todays pressing movements [img]/forum/images/graemlins/laugh.gif[/img]

[Arkades]

Before I continue, I wanna make sure everyone knows I type weights as kilograms. I also put the weight first, then repetitions. Ex: 20 kgs x 20 reps.

I just have to say, todays workout was simply awesome. Read on...

<font color="red">Delts</font>

<font color="blue">Standing Barbell Military Presses: 1st: 50 x 8
2nd: 50 x 6 + 1 Cheat
3rd: 50 x 4

Arnold Presses: 1st: 22 x 9
2nd: 20 x 8
3rd: 18 x 8

Behind the Neck Smith Presses: 1st: 35 x 8 (superslow)
2nd: 35 x 7
3rd: 35 x 7

Hammer Front Raises (palms facing each other) 1st: 4 x 25
2nd: 3 x 25
3rd: 3 x 25
4th: 3 x 25

Side Laterals: 1st: 4 x 12 drop 2 x 30s static, flex 30 sec
2nd: 4 x 12 drop 2 x 30s static, flex 30 sec
3rd: 3 x 12 drop 1 x 30s static, flex 30 sec</font>

<font color="green">the Final Blow</font>

<font color="blue">L-Laterals w/ 8 kgs: Step 1: 10 normal reps to failure
Step 2: 8 partial reps to failure
Step 3: 12 cheat reps to failure
Step 4: 20 weightless speed reps
Step 5: flex for 100 sec, 4 rest pauses

Dumbell Rear Raises: 1st: 8 x 12 - 30 sec flex
2nd: 6 x 12 - 30 sec flex
3rd: 5 x 12 - 30 sec flex
4th: 4 x 12 - 30 sec flex

Cable Upright Rows: 1st: 10 x 14
2nd: 10 x 12
3rd: 10 x 10
4th: 10 x 8</font>

<font color="black">Pretty sweet workout! The Hammer Front Raises are awesome, I borrowed both them and the Side Laterals from Yu's journal. Nausea allmost got me a couple of times, but luckily I managed to keep it down.</font>

[parman84]

Holy cow dude! That is one amazing tough worout. And I thought I had been stepping up my workouts. You are an animal dude!

[Arkades]

[ QUOTE ]
Holy cow dude! That is one amazing tough worout. And I thought I had been stepping up my workouts. You are an animal dude!

[/ QUOTE ]
Wow thanks bro. Getting comments like these are so motivating!

[getnbgr]

[ QUOTE ]
<font color="black">Pretty sweet workout! The Hammer Front Raises are awesome, I borrowed both them and the Side Laterals from Yu's journal. </font>

[/ QUOTE ]

Nice delt work with some great volume. Try supersetting the front and side raises sometime it will kill you. One of my favorites - grab a pair of dbs. Start with your palms facing in toward your outer quads (side), side raise up, rather than bring your arms down to your side bring them over horizontally until they are directly in front of you, then bring them down so that your palms are facing the front of your quads. Do a front raise up, rather than bring your arms down to your front bring them horizontally until they are at your side again, then bring them down so they are at the position you started. Repeat until you can't lift your arms anymore. [img]/forum/images/graemlins/grin.gif[/img]