DeedsPower’s BodyBlog

I won’t tell you all the details but here it is (mainly thighs and calves)

Leg press 5-6 sets - 10-20 reps @ 500/700 lbs
Calves on leg press 4-5 sets 10-30 reps @ 270 lbs
Weighted chair 2 sets 30secs-1min @ 25 lbs
Seated calf raises 4-5 sets 10-30 reps @ 70lbs

Great weights, great mood, great intensity = great workout

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT LBS
Warming up (5-7minutes)

Leg-Press                4                            20-15-8-15        360-495-630-495
Lying Leg curls     3                        10-12                80-75-65
Standing calve raises  3                   20-25                   -
Chair                         3                 30-60secs              -
Great intensity, great mood, great weights (leg press) = great workout

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT LBS
Warming up (4-5minutes)

Bench Press                  3              8-10-8                        165-145-145
Flyes                                     2                       10                                   30
Weighted Chin-ups        3                10-8-7 (with help on the last set) 12-10-5
Inclined Dumbbell Bench Press 2            12                                     45
Barbell Shoulder Press    2                        12                                     90
Side raises                          2                        12                                     15
Dumbbells row (one-arm) 2                10                55
Lat Pulldown                        2                      12                           105
Dips (chest version)         2               13-10                            -
Barbell curls                    2                 6-8                        65lbs

Great intensity, good mood, good weights = great workout