Pump up the VOLUME!

[KevinCouch]

Seriously, you guys are killing me! lol I went to the gym today for a "bonus" leg workout!

leg extensions supersetted with leg curls. Done in sets of ten with 45 sec rest between supersets.

180x10,10,10,10
75x10,10,10,8

Screaming at this point!

leg press
580x10,10,10,10 (45 sec between sets)

Life Fitness calf press
230x10,10,10,10 (45 sec between sets)

Done in 30 min.


Did HIIT cardio earlier this morning.

Nicely Done!! Nothin like quads burning with supersets or drop sets. Separates the men from the boys!!

[joedemarco]

Great workout. Way to blast those legs...fast and furious!

[mrky03]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!

Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

[HeavyDutyGuy]

RIGHT ON~! Jack would have been proud.

[KevinCouch]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!


Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

Excellent workout. Keep it going! The rest of us should be joining you and Hammer and beginning our diets before you know it cuz I know misery loves company.

[GerryT]

Great workouts, brother. Definitely sounds like you are on the fast track to success. Keep it going!

[KyMuscle]

Nice, classic-style workouts, Joel. I plan to do something similar when I start pre-contest training.

[Hammerfit]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!

Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

Nice Job! How much cardio you doing?

[mrky03]

Nice Job! How much cardio you doing?

16-20 minutes HIIT every morning.

[axioma]

Solid workouts....great job.

[mrky03]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

[Hammerfit]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

Bad Ass Training Bro, thats hauling it to get that much leg work in....that's bodybuilding style training!

[KevinCouch]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

Killer workout! Sure your lungs were bleeding by the time you were done!

[mrky03]

Oxygen deprivation is huge on this workout! LOL I'm so used to training much heavier and taking my time between sets! Crazy how such light weights have me yelling and gasping between sets! Gotta love it!

[mrky03]

Amazing how these puny weights are kicking my butt! lol

bench press
135x10,205x10,10,10,6rp2

incline db press
70x10,10,10,8

flat fly
40x10,10,10,10

chins
bdwt. x 10,10,10,8

old school T bar rows
2 plates + 25 x 10,10,10,10

seated cable row
160x10,10,10,10

Done in 45min. 35-45 sec between sets. I need to slow my rep speed down tend to rush my sets too much trying to get my reps in. Other than that, OMG maximum SWOLE! Feels great pumping up my whole upper body!