flex76’s BodyBlog

After a 10min walk I hit the squat rack.

5sets 8 reps front squat with 210lbs got my legs fired up and ready for the next exercise which was leg press.

Here I did 4 sets 10 reps with 500lbs.

Then it was off to the leg extension machine. 4sets,10reps 150lbs

Standing one legged leg curl was next. 4sets,10reps, 90lbs.

Seated legcurl for 3sets,10reps 100lbs was my last leg exercise today.

Standing calf raise 3 sets,12reps 240lbs

Seated calf raise 3 sets, 10 reps 120lbs

That’s it for today.

Hope I can walk tomorrow:-)

Have a nice day everybody.

Flex-

Started off with 3easy warmups on the pushdown.

1St exercise was 4 sets of narrow grip pushdown, 10reps with 110lbs.

Then over to narrow grip bench press,superslow. 3sets, 10reps 210lbs.

One arm pushdown,palms up. 3 sets,10reps,50lbs.

Standing barbellcurl 3 warmups, then 3 working sets,8 reps, no cheating, 125lbs.

2forced reps on last set.

Standing alternate dumbell curl, 3 sets 12reps, 45lbs.

Hammercurl to opposit shoulder,3sets, 10reps 45lbs.

Got a great pump today. Felt real good.

Tomoroow is off,then it’s LEG day:-)

1.st one was close grip pulldown 4 sets, 10 reps 190lbs

2.nd was supported dumbell row 4 sets, 10reps 85lbs

3rd was one arm pulldown 3 sets 10reps 150lbs

4th was machine wide grip pulldown 3 sets, 10 reps 200lbs

1st here was machine shoulder press 4 sets, 8reps 120 lbs

2.nd was dumbell lateral raises 4 sets 10reps 30lbs

3rd was invertd cable cross high pulley 3 sets 10reps 40lbs

4th was barbell shugs 4 sets 10reps 220lbs

Pretty quick workout today.

Finished under an hour.

Started ooff with easy warmup incline dumbell press for 3 sets.

1st exercise was incline smithmachine press, 4 sets,8reps + 2 pause reps 210lbs.

Then it was over to seated chestpress. 3sets, 12reps, 210lbs

Incline flies was next. 3sets, 12reps with 50lbs dumbells

Finished off with 3 sets,15 reps 140lbs on the pecdec machine .

Then I hit the abs.  3sets, 15 reps of hanging leg raise and 4 sets on the roman chairsitup. 15reps.

Always a good contraction on top of every exercise.

Tomorrow is day off for me. Eat, eat and eat:-)

So finally the toughest day of week… LEG DAY.

I started of with 10minutes on the stairclimber.

Then I choose to do 3 easy sets on the leg extension machine as a warmup.

My first exercise was leg extension, to pre-exhaust my legs.

I did 5sets of 12reps with 130lbs as the easiest and 200lbs as the heaviest.

Always get a good squeese on top.

Then it was over to the squat rack.

Front squats, 4 sets 10reps with 190lbs. Ass to ground.

Now I was really beginning to feel it in my legs, but I went over to the smithmachine and did 3sets,10reps of stationary lunges with 150lbs.

Leg press was next. Here I did just 2 sets,20 reps with 400lbs.

My final exercise was lying leg curl. Not the ordinary one but with my arms fully stretch so that my upper body did’nt touch the aparatus . It’s way more effectice this way.

Much better isolation. 4sets,12slow reps with 40lbs. Again a good squeese on top.

No jerking and momentum.

I finished off my workout with 4sets,15reps on the seated calf machine. 120lbs.

I could barely walk out of the gym tonight.

Must mean I did something correct, right?

Flex-

For all you guys trying to lose weight, have you ever trid a step counter?

Try to go at least 10.000 steps pr day, it’s really a big motivation to do cardio.

Flex-

Today is my day off.

I’m pretty sore from my workout yesterday so it will be nice to just relax today.

Maybe I’ll hit the treadmill or the stairclimbers later on, and preparing for tomorrows qrueling leg workout.

Flex-

Preparing my meal before my arm training.

Really looking forward to hit the weigths today.

More later…

Today was arm day for me.

Started of with 4 sets of puswdown v-handle, 8-10reps, easiest set 80lbs heaviest set 120lbs,then Dips done superslow for 3sets 10reps each. Finished of with one arm reverse pushdown for 3 sets 10 good reps all sets done with 50lbs.
That fried my triceps very well.

Now over to biceps.

1st exercise was standing dumbell curl 3 sets 8 good reps done with 65lbs dumbells.

2nd exercise was hammercurl, curled to opposit shoulder. 3 sets 10reps with 55lbs dumbells.

Finished of with kneeling one arm cablecurl done for 2 sets 15reps with 50lbs on the cable.

That was pretty much what I had to give today. Got a major pump, specially in my triceps.

Rest day tomorrow then it’s LEG day:-)

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