8/10 LegDay and Triceps

As you watch the Olympics remember, they are Olympians… Amazing to see people clean 400+LBs at 150lbs.

There are times when I get stuck on the weight and want to add more. There are also a lot of times when I would much rather have a healthy back, knees and hips… I push what I can depending on the day. Some days are better. Right now it’s tough getting my calories as we are remodeling our kitchen so I’m coming up way short….

  • Plate loaded standing curls 4-6reps (45) + Plate loaded leg extensions 4-6reps (70) + Plate loaded dips 4-6reps (160) all 4sets
  • Squats 4-6reps 4sets (275) + Cable Tricep 4-6reps (90) {one pulley machine}
  • Hack squat {time under tension, 3count down and 5 count up} (90each side) did about 8-10reps 4sets + Tricep cable 12-15reps 4sets
  • Leg ext and leg curls 12-15reps 3sets
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.


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