FireMike

Today was Quads, and I began transitioning from developmental training to heavy, puke your ass off, mass training. Began workout with two sets of 15 light and rapid extension. Squat warm up sets 135×5, 225×5, 315×5. Squat working sets 365×5, 405×3, 465×3. Single leg deep presses 405×8, 495×6, 585×3, 605×2. Narrow deep speed leg presses 675×15, 765×15, 855×15, 945×15…PUKE…. Single leg extensions heavy 130×8, 150×6, 160×6…PUKE… and I was done. Feel like this was a good start to mass training season,  but I anticipate moving some real weight with in a month once muscle memory kicks back in.

This is my last week of training before I take a week off to rest before bulk season… you all know what that means HEAVY ASS WEIGHT!!! Im kinda sputtering this week do to remodeling a bathroom for some extra greenbacks. Ive only gotten to train chest, bi’s, back, and tri’s this week and I don’t think im gonna be able to squeeze legs or shoulders in before sunday. My diet been way off this week, only been eating once or twice a day do to intense work schedule. Im gonna come up short on my body weight goal, however I made great strides and got my bodyfat percentage way down in comparison to the start of summer. All in all, I know I have set myself up better for comp season after the first of the year. This has been a great tool for me and I definately plan to continue my posts since I do not keep a written journal.

Lately I have been training hams & quads together but since fall is approaching I decided to start training them seperate this week. I started the session with Leg Ext to pre exhaust, followed by 5 sets of deep squats working to 405×6. Next was Single leg - leg pressing 4 sets working up to 400×12. These sets were true presses hitting my knees on my chest with each rep. Last was heavy extensions 3 sets up to 210×8. I lowered my overall sets this week to start preping for heavy fall training, trying to get the muscles to adjust to more power training versus endurance sculpting training that Ive been doing for the last 4 months.

Lately I have been training hams & quads together but since fall is approaching I decided to start training them seperate this week. I started the session with Leg Ext to pre exhaust, followed by 5 sets of deep squats working to 405×6. Next was Single leg - leg pressing 4 sets working up to 400×12. These sets were true presses hitting my knees on my chest with each rep. Last was heavy extensions 3 sets up to 210×8. I lowered my overall sets this week to start preping for heavy fall training, trying to get the muscles to adjust to more power training versus endurance sculpting training that Ive been doing for the last 4 months.

Lately I have been training hams & quads together but since fall is approaching I decided to start training them seperate this week. I started the session with Leg Ext to pre exhaust, followed by 5 sets of deep squats working to 405×6. Next was Single leg - leg pressing 4 sets working up to 400×12. These sets were true presses hitting my knees on my chest with each rep. Last was heavy extensions 3 sets up to 210×8. I lowered my overall sets this week to start preping for heavy fall training, trying to get the muscles to adjust to more power training versus endurance sculpting training that Ive been doing for the last 4 months.

Two days late on updating this but hit back on Tuesday. Started off with Wide Grip front pulldowns 130×15, 160×12, 190×10 next BB Rows 135×15, 185×15, 225×12, 285×12, 315×12. Seated Close Grip Rows 150×12, 180×10, 205×10. Close Grip Front Pulls 150×12x3. One arm pullley rows 90×12, 110×10, 130×9. Finished with 30 mins jog doing about 2.75 miles.

Today all I did was 35 mins of cardio. I just wasn’t feeling the workout do to some personal issues I was combating. I couldn’t keep out of the gym tho, so I went in all sweat suited up complete with skull cap and hammered out some interval training on the eliptical. Hopefully tomorrow is a better day I need to hit my back…

Sunday that means its chest day again. Today was especially good. Started with incline bb working up to 225 x 8. Flat BB up to 325×4. Decline BB up to 315×8. Incline DB up to 100’sx8. Cable crossovers. Incline DB Flyes up to 75×8.