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06-27-2006, 09:43 PM
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Supersetting last 2 sets for each muscle group again..
45º Leg Press 12 x 100kg 10 x 140kg 8 x 220kg 6 x 240kg 12 x 220kg Leg Extensions 12 x 72kg Romanian DL’s 12 x 32.5kg 10 x 50kg 8 x 60kg 6 x 70kg 12 x 60kg Leg Curls 12 x 42kg (48 next time) Standing Calf Raise 12 x 120kg 10 x 126kg 8 x 136kg 6 x 146kg 12 x 126kg Seated Calf Raise 50kg (the burrrrrrn....ahhhhh the burrrrrrn) Decline Crunches 12 10 8 x 5kg 6 x 10kg 12 x 2kg Hanging Leg Raises 12 
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06-28-2006, 09:33 PM
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I'm supersetting a compound with an isolation for my chest!
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06-29-2006, 08:03 PM
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Superset with Military DB Press: (3 sets of 8) 1x22.5kg, 1x20kg, 1x17.5kg two compounds being superset together. Type 2 fibers need a lot more recovery time then type 1. Thats why with bench press its hard to get the same amount of reps out each set unless you have a good rest time. Compared with say calves where they are dominately type 1, where rest times can be shortened. Im having great progress with with starting at 5 reps and working my way up to 8 reps, then putting on more weight. After 8 weeks of that i do reps from 3-5 but for 3 weeks. Hence 2 weeks ago i was bench 5 reps of 90kg and yesterday i benched 8 reps of 90kg, that was after being plateaued from doing 100kg 2-3 reps for about 3 months.
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06-29-2006, 08:10 PM
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06-30-2006, 02:09 AM
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06-30-2006, 04:56 AM
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dont have to do warm up cardio, although i do a 5 min bike ride and stretching before i do legs, but atleast some stretching. I know a person who didnt believe in stretching (easy to do because you dont get hurt all that often if you dont) but one day using only a light weight it happened partial tear or bicep.
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