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.

General Disclaimer

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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5-21 legs and triceps

Here is a second try this week with legs after a month of letting them heal. Today was mostly again about getting the feel back and focusing form/technique. Started off with a set of Leg press that was 10 sets of 10 reps.

  • Leg press 10 sets 10 reps (9 plates each side) + close grip bench press 5 sets 4-6 reps (235) + rev grip bench press (185)
  • Squats 5 sets 2-3 reps (315) + Triangle bar cable 5 sets 4-6 reps (90)
  • Front squats 3 sets 2-3 reps (225) + 3 sets 12-15 reps cable overhead (90)
  • Leg ext 4 sets 4-6 reps (250) + Leg Curls 4 sets 12-15 reps (90)
  • Cannonball leg ext and leg curls
  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.

General Disclaimer

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.

5-18 Return of Leg Day

So due to a hip injury/issue related to work I’ve had to take the previous 3 weeks off from working legs. A good amount of PT and foam rolling has helped alleviate these issues. There’s still a lot of tightness that I feel limits strength and range of motion but it is getting better.

Whenever I squat I put down a medicine ball and make sure glutes touch. Again key in and concentrate on the contraction of those muscles.

Look at the legend Tom Platz making the Hulk Ferrigno look small!!!

  • Leg extensions 5 sets 12-15 reps rest pause last set (250)
  • Squats 5 sets 4-6 reps (225)
  • Front squat 3 sets 4-6 reps (185)
  • One leg leg extensions 5 sets 12-15 reps rest pause last set (100)
  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.

General Disclaimer

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.

4/23 Legs and Triceps

Here is today’s Leg Day session and some triceps. 

Legs

  • Hack Squat sled 4 sets 12-15 reps (rest pause)
  • Leg press 5 sets 20-25 reps (rest pause)
  • V squat machine 4 sets 12-15 reps (drop set last set)
  • Leg ext 4 sets 12-15 reps
  • Leg curls 4 sets 12-15 reps

Triceps

  • Close grip bench 4 sets 12-15 reps (rest pause)
  • Skull crushers 4 sets 12-15 reps
  • DB overhead press 4 sets 20-25 reps
  • Straight bar cable push down 4 sets 12-15 reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. 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.

General Disclaimer

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.

4/20 Legs+Triceps

Today’s leg and triceps split.

  • Squats 4 sets 2-3 reps + Triangle push 4 sets 12-15 reps (rest pause final set)
  • Box squats 4 sets 2-3 reps + triangle push 4 sets 20-25 reps
  • Leg press 5 sets 20-25 reps + close grip bench 5 sets 20-25 reps
  • Leg curls 4 sets 12-15 reps + straight bar cable 4 sets 12-15 reps (rest pause on legs and triceps)
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. 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.

General Disclaimer

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.

Leg Day 3-30-2016

Leg Day this morning. Low and behold my training partner went to his book of excuses to skip out…

  • Squats 3 sets 2-3 reps
  • Squats 4 sets 12-15 reps
  • Leg press 4 sets 20-25 reps
  • Hack sled 4 sets 12-15 reps
  • Smith Machine squats 3 sets 12-15 reps
  • Drop set leg press (started with 6 each side plates hit 25 reps, then stripped a plate off each side and went till failure, stripped a plate off each side and continued all the way till no plates) Got this one from the Rock on his workout.
  • Superset Leg Press and Leg Curls 4 sets 12-15 reps
  • 3 sets of leg press 12-15 reps

General Disclaimer

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.

Leg Day 3-23-2016

Here is this mornings leg session! Doing Rest Pause on every last set.

  • Hack Squat sled 4 sets 12-15 reps
  • Smith box squats 4sets 12-15 reps
  • Superset Ext and Curls 6 sets 12-15 reps
  • Leg Press 5 sets 20-25 reps
  • Superset Squats and Hip Thrusts 3 sets (Squats till failure) + (Thrust 12-15 reps)
  • Superset Adductors and Abductors 4 sets 12-15 reps
  • Leg Ext 5 sets 12-15 reps
  • Cannonball Leg ext for last exercise

Apparently there was a little shade thrown Arnold’s way by the legend Phil Heath. Much respect for both and a little photo comparison.

I hope to drop my first topic article on fitness this week and to follow it up with my first Fantasy Football scouting report on incoming rookie Arkansas RB Jonathan Williams.

 General Disclaimer

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.