on Sun Jun 08, 2014 9:24 pm#61077
platform deadlifts, bulgarian split squats, quad extensions, ham curls, calf raises (seated and standing).
and that's the second leg day of the week.
on Sun Jun 08, 2014 9:55 pm#61079
on Sun Jun 08, 2014 10:59 pm#61080
@Alpha wrote:2 leg days a week always SOUNDS so tempting. Then when its leg day it consist of walking around wondering what you don't want to do next. If only they swoll up and got veiny and puffed up completely filling the shorts gap.
yeah leg day was my least favorite by faaaaar. its just something about the quads and hams that they burn and hurt so much worse than any muscle in your upper body.
on Mon Jun 09, 2014 7:58 am#61082
on Mon Jun 09, 2014 8:35 am#61086
on Tue Jun 17, 2014 10:42 am#61378
on Tue Jun 17, 2014 10:43 am#61379
- Location : In my own little world
WaLkAwaY wrote:Shorts on dead lift days... not a good idea. Shins are all scraped up.
hey how are you doing since your accident!
on Tue Jun 17, 2014 2:11 pm#61392
Doing squat action with shorts longer than knees always catch the knee cap and then pull down.
on Tue Jun 17, 2014 3:26 pm#61402
on Thu Jun 19, 2014 8:44 am#61486
on Thu Jun 19, 2014 9:06 am#61490
on Thu Jun 19, 2014 9:27 am#61493
whenever I saw spots, it was breath and quickly put the weights down
on Thu Jun 19, 2014 10:41 am#61504
on Thu Jun 19, 2014 10:46 am#61505
on Fri Jun 20, 2014 1:45 pm#61562
- Taking nude selfies
Edit:WTF is going on with pics posting sideways
Last edited by Alpha on Fri Jun 20, 2014 6:29 pm; edited 1 time in total (Reason for editing : still fking with sideways crap, don't get it)
on Fri Jun 20, 2014 1:50 pm#61563
on Fri Jun 20, 2014 7:22 pm#61579
- Location : Scotland
WaLkAwaY wrote:Why are you going to eat 1983?
Walk, It reads '1st 1983' because that's when he won the sperm race.
on Fri Jun 20, 2014 10:54 pm#61580
on Sun Jun 22, 2014 7:17 pm#61610
To 5 day
But Swimming 45 min at least 5 days a week now.
on Sun Jun 22, 2014 8:29 pm#61617
- chris hansonMember
on Sun Jun 22, 2014 9:22 pm#61621
It more of front delts on chest day and rear/side delts on the other. then military press for traps
not a full blown shoulder workout twice. I keep saying I'm going to do legs twice a week, then just squats twice a week, but fk legs. They're proportionate enough
on Sun Jun 22, 2014 11:02 pm#61624
barbell military press
bulgarian split squats
seated calf raises
standing calf raises
high wide grip cable row (annihilates the rear delts and rhomboids)
straight arm pull downs with the rope
seated dumbbell shoulder press
rear delt flys on a 45 degree bench.
reverse grip tricep push downs
deficit deadlifts (done on a 2" platform to give more ROM and make you stronger from the bottom)
im not going to failure on any of my exercises. stopping 2 reps before failure so i dont fry my central nervous system with all the heavy compound exercises.
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