sizzahanz’s BodyBlog

1st of all, these things are named wrong..lol ..I never had them as part of my normal leg regiment, but that changes today.

As some of you know, I changed gyms a few weeks ago. Well I’ve been seeing this little machine in the leg area that looked like a broken seated calf machine, missing the seat Never paid a lot of attention to it until I got my FLEX mag yesterday.  Inside was a retro article on Sissy Squats and guess what machine they were using? Yup, the ‘missing seated’ calf machine..lol

I warmed up with 4 sets of them in todays quad workout and loved it! The 1st two sets were bodyweight and the last two I added weight. I followed my quad workout with 4 more burnout sets to failureof these things..I LOVE Em!! Guess you can now call me a sissy! 

Incline Bench Press 15(135lbs) 12(155) 8(165) 8(185) 8(185)

Smith Flat Presses 8(195lbs) 8(195) 5(215) 8(215)

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Incline DB Flyes 6(60lbs) 8(50) 8(40) 10(40)

Weighted Dips 10(45lbs) 10(45) 12(25) 12(25)

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Cable Crossovers (over/under) 15(50lbs) 10(60) 8(60) 10(40)

DB Curls 12(35lbs) 10(40) 8(45) 7(50)

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DB Kickbacks 10(40lbs) 10(40) 10(45) 8(55)

BB Curls 3 x 8(85lbs)

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Overhead Extensions 12(75lbs) 12(75) 8(85)

Wide Grip Pullups 15, 10, 8, 7, 8

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Neutral Grip Pulldowns 8(140lbs) 8(130) 8(120) 8(110) 8(100)

BB Bent Rows 15(135lbs) 12(185) 10(205) 10(225) 5(275)

T Bar Rows 10(145lbs) 10(155) 8(160) 8(160)

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DB Rows 6(75lbs) 8(70) 8(65) 10(60)

Stiff Legged Deadlifts 10(105lbs) 8(105) 10(105) 10(125) 8(145)

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Lying Leg Curls 10(87.5lbs) 12(87.5) 12(87.5) 12(112.5) 8(125)

Standing Calf Raises 15(120lbs) 15(120) 12(140) 12(160) 12(200)

Slanted Calf Raises 20(90lbs) 20(140) 20(180) 20(180) 20(180)

Plate Steering Wheels 3 sets (25lbs)

Seated Overhead Press 15(95lbs) 12(115) 10(135) 8(155) 8(160)

Leaning Side DB Raises 12(25lbs) 10(30) 8(35) 8(35)

Smith BTN Press 8(115lbs) 8(105) 8(95) 8(95)

Rear DB Flyes 4 x 10(30lbs) *triple drop sets

DB Shrugs 12(100lbs) 12(100) 10(125) 8(150)
Hanging Knee Raises 4 x 10

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Rope Crunches 15(70lbs) 15(80) 12(90) 10(100)

25 min treadmill

It was very different..kinda feeling lost for a minute and took a while to get into a nice working flow, but it was good.  Today was quads and calves so it didnt take long to get into a groove

Leg Extensions 3 sets of 25 (50lbs)

Leg Press 15(270lbs) 15(36) 12(450) 10(540) 8(590)

BB Squats 15(135lbs) 15(135) 8(185) 8(185) 8(225)

Hack Squats 3 x 8(90lbs)

Single Leg Extensions 3 x 12(50lbs)

Donkey Calf Raises 15(290lbs) 15(290) 12(165) 12(150) 12(150)

Seated Calf Raises 15(90lbs) 15(90) 12(105) 12(105)

Ab Crunches 3 x 25

StepMill 10 mins