Toolman's Log

leg press
265x12
355x12
445x10
 
Standing calf raises (machine)
380x15
400x12
420x11
 
Squats
135x8
225x10
235x10
245x9     WHOA!!!  IBB I'm comin' for you...haha
 
Seated Leg curls
12blocks x 12
13blocks x 12
13blocks x 12
 
Seated Calf Raises     supersetted with     Leg Extensions
90x15                                                     170x12
90x13                                                     180x12
90x12                                                     190x12
 
Seated Crunch Machine
35x15
35x15
25x15
 
Good workout overall... treated my calves to more sets this time, and set a new personal best on squats
 
 

What is your scale weight now?   Another 8lbs and your going to be one of my buddies size that I train with.  Same BF% too.   I still got the lead on him though only his definition makes him look a bit better.
 
Your Squats are coming up to mine.  Damn freakin basterd lol your getting strong.   You seriously got to try this 15 rep combo.. Watch me hit 210 - 215 15 times next monday muhahahah.

Yeah, my legs are getting stronger way faster than the rest of my body cuz I couldn't train them for a while... and CRAP, it was actually 240x9, not 245, but still my best ever, and that was after leg presses, but no way I'll be touchin 315x5 for a loooong time, lol.  I might try a one rep max at 300 soon though...

Oh, I'm weighin in at about 186-188 depending on time of day and how long it's been since I ate.  I'm pretty comfortable here actually.  I'll take a few more pounds tho, esp. if they're in the calf or chest area, lol.

Seated Alternating Bicep Curls   supersetted with    standing dumbell skull crushers
45x10                                                               55x12
45x10                                                               60x12
45x10                                                               65x12
 
Standing shrug (machine)
225x12
275x12
275x11
 
Seated DB presses
35x12
40x12
45x12
 
Preacher Curl Machine
70x12
70x12
70x10
 
Triceps Pushdowns
80x20
80x20
80x10
 
Side Lateral Raises
25x12
25x12
25x12
 
Seated Hammer curls     supersetted w/    close grip bench presses
35x12                                                   95x8
35x12                                                   115x8
35x10                                                   115x8
 
 

ok....
 
Pec Dec machine (very light weight, deep reps only for a stretch)
80x8
80x8
 
Decline Bench
135x8
185x10
205x10 (BOOM BABY, that's stronger than on flat bench I think, hahaa)
 
Seated Crunch machine
25x15
35x12
30x15
 
Flat DB Bench
65x10
65x9
65x8
 
Seated sit up machine (?)
200x10
150x15
150x15
 
At this point, we had to come home cuz my bro had to get ready for work... so I continued at home...
 
Incline Barbell Bench
135x8 (bad shoulder pain, only did one set)
 
Pushups (just to get blood in the muscles again)
10
12
 
 

I love my size! 
 
My bud (a skater friend who is actually slightly mentally retarded) got beat up Sunday night by the rednecks in the JH parking lot.  I went down there wit my 21 year old bro (my boxer and basketball player friend) and we went up to the dude who messed up our friend and asked why and everything and dissed him hardcore (sayin how he beat up a mentally handicapped person, etc.) and we expected to get jumped, but we didn't, haha.  Everyone was looking at us while we were yelling at their friend, but no one one tried jack crap.  Both of us looked @ 6% bf and were pissed off....they all looked scared to death and none of them wanted to be the first to go against us.  We basically (in a very loud and inappopriate way) told the dude to never, ever mess with skaters again, hahahahahahahahahaa.
 
I figured everyone down there would be way bigger and older than me... but they all had the face of "wow" and were pointing at me and grabbing their arms, haha.  I normally don't brag on myself, but this made me feel pretty good.

Pullups (very slow and controlled.  strong contraction at top)
10
10
8
 
Deadlifts (such a freakin' softcore gym... ppl were lookin at me like I was crazy when I was doing these... maybe it was the weight I was using, but I really think it's cuz no one does them)
 
135x6
280x10 (PR)
285x10 (PR)
275x8
 
Seated Row Machine (hard squeezes, slow movement)
90x10
110x10
130x10
 
Lat Pulldowns (pretty dad-gum wide gripped)
140x10
150x10
130x10
 
Lean Back Machine
14x10
15x10
16x12
 
T-bar rows (with chest on a pad)
45x12
70x12
80x10

Squats
135x8
225x5
255x10   I bet I can do over 300 now for 1 rep
245x10
 
Standing Calf Raises
300x15
320x15
340x14
 
Seated Ab Crunch
35x15
35x15
35x15 pretty dang tough
 
T-bar rows  ... why does my bro insist on screwing up my routine... jk
45x10
70x10
 
Leg Press
265x10
355x10
465x9 super super hard, lol
 
Seated Calf Raises
90x15
90x15
90x15
 
Seated Sit up machine
180x15
180x15
180x15
 
 
Punching bag training : 5 minutes

ORIGINAL: toolman4052

Squats
135x8
225x5
255x10 I bet I can do over 300 now for 1 rep
245x10

Standing Calf Raises
300x15
320x15
340x14

Seated Ab Crunch
35x15
35x15
35x15 pretty dang tough

T-bar rows ... why does my bro insist on screwing up my routine... jk
45x10
70x10

Leg Press
265x10
355x10
465x9 super super hard, lol

Seated Calf Raises
90x15
90x15
90x15

Seated Sit up machine
180x15
180x15
180x15


Punching bag training : 5 minutes

Where are your feet positioned on the leg press? toward the bottom? or the top? Or do you keep them right in the middle? Cause I see you doing much more then that.

The sit up machine is garbage... See if your gym has somewhere you can lock your feet in on a decline and do situps. Also work the obliques with side bends.. grab a 45 lean to the side lean back up keeping your back straight. Really feel the sides of your obliques squeezing. "That will bring out a more circular appearance to your abdominal muscles. It will also show more oblique above the hip bone. "Not that your core doesn't look sick as hell already"


You should bump up those traps a bit more and middle back. Try incorporating in "Cable cross overs" On top of your shrugs etc.. Cable cross overs are freaking dope man.


Anyways Pretty damn sick lift with the squats!! your catching me dude... I was planning on repping that 15 times today.

Do you do cable crossovers standing straight up or bent over somewhat?

ORIGINAL: IBendBarbells

Where are your feet positioned on the leg press? toward the bottom? or the top? Or do you keep them right in the middle? Cause I see you doing much more then that.

 
I think I put them right in the middle, with a footing just a little narrower than shoulder width.

Curl Bar Curls (not including weight of bar)
100x6
100x6
100x6
 
Close Grip Bench Press
135x10
135x10
135x10
 
Standing Military Barbell Presses
135x8
95x10
95x10
 
Standing Lateral Raises
45's x 8
45x6
45x6
 
DB Curls
45x10
45x10
45x10
 
Lying curl bar skull crushers
70x10
70x8
70x8
 
Vertical Rows w/ barbell
95x10
95x10
95x10
 
Seated DB Presses
45's x 10
45x8
45x8
 
Seated Concentration curls
45x8
45x8
 
Plate Front Raise
45x12
45x12

Flat bench - super slow, perfect form, hard squeezes at top
135x8
185x8
165x8
135x9 (medium grip)
 
Reclined crunch machine
35x15
35x15
30x15
 
Flat DB bench - super slow all the way down come together at top
65x8
60x8
55x8
 
Seated crunch machine
35x15
35x15
25x15
 
Dips - super slow, good hard squeezes
12
12
12
 
Incline Swing machine (Hammer Strength) not including weight of machine
90x12
110x12
120x12
 
upright situp machine
180x13
160x12
160x12

 

ORIGINAL: toolman4052

Flat bench - super slow, perfect form, hard squeezes at top
135x8
185x8
165x8
135x9 (medium grip)

Reclined crunch machine
35x15
35x15
30x15

Flat DB bench - super slow all the way down come together at top
65x8
60x8
55x8

Seated crunch machine
35x15
35x15
25x15

Dips - super slow, good hard squeezes
12
12
12

Incline Swing machine (Hammer Strength) not including weight of machine
90x12
110x12
120x12

upright situp machine
180x13
160x12
160x12

Why do you keep your reps high? Is this your high-reps week or something?
I'm just looking for directions.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)