Discussion in 'Neil Deighton PT' started by Ash1981, Aug 13, 2016.
Fuck that silliness
Leg curl...55kg x 11,45kg x 12,35kg x 13
Db sldl...30kg x 10,22kg x 14
Squat... 132.5kg x 5,120kg x 9,105kg x 9
Leg press...260kg x15,x9
Extensions...40kg x 11,30kg x 13
Seated calf raise...45kg x 9,27.5kg x 11,20kg x 13
Should be fine cutting on 300mg test bud that'd be plenty.
What type of leg curl was it?
Does gym have a hack squat?
I'm gonna go back to old gym bud,no fanny but equipment is great
Chest n arms...
DECLINE BENCH (use flat if no decline)- Work up to a c8RM, -10kg, -10kg x beat/match reps *2-3min rests
Flat db-45kg x 10/35kg x 11/25kg x 13
LOW INCLINE SMITH- Work up to a c12RM, -10kg, -10kg x failure *90sec rests
60kg added x 5/50kg added x 6/40kg added x 7/40kg added x 8
DIPS- bw x 3 sets to failure *90sec rests
Bw x 10/6/4
DBELL FLYS- *3-4ct negs, Work up to a 12-15RM, -5kg x 2 sets to failure (beat reps on 1st set) *75sec rests
15kg x 7/12kg x 9/6
EZ PREACHER CURL- *3-4sec negs, Work up to a 10-12RM, -5kg, -5kg x beat/match reps *90sec rests
Preacher machine- 4 plates x 10,3 plates x 11
PUSHDOWNS- Work up to a 20RM, same weight for 1 more set to failure *1min rest
5 plates x 20/x 13
Paid your money bud
Arm is bad at minute though
Can we do incline bb and flat db for chest for abit please?
Back n delts...
MACHINE OHP- Work up to an 8-10RM, + 3 more sets to failure in a 10-15 rep range (so drop the weight a touch each set) *90sec rests
-One arm at a time-
35 added x 10
30 x 10
25 x 10
20 x 10
MACHINE LAT RAISE (use cables if no machine)- Work up to a 10-12RM, + 2 more sets to failure, failing at c12 reps 2nd set and 15-20 reps on the 3rd set *c1min rests
8 plates x 10
6 x 13
4 x 18
CABLE ROW- Work up to an 8-10RM, -2p, -2p x beat/match reps *90sec rests
-Palms facing grip
85 x 10
75 x 11
65 x 13
UNDERHAND PULLDOWN- 1-2 warm ups...p137x12+, -3pins x rest/paused (14+ 1st 'set')
42.5 added x 12
32.5 added x 13/5/4/2
RACK PULL- Work up to a 6-8RM, -20kg, -20kg x beat reps *c3min rests **Set the rack to around knee cap level, just above if you like but note where it was
200 x 10
180 x 10
Only the 2 sets as the gym was closing and didn't wanna take the piss
LEG CURL- 2-3 warm ups....35 x rest/paused (15+ 1st set)...90sec rest....30 x rest/paused
35 x 15/6/3
30 x 11/6/4
LEG EXTENSION- 1-2 warm ups...25 15r x 3s (15+ 3rd set) *c1min rests
No 9 x 15
LEG PRESS- 100x10, 150x8, 200x6, 240x3, 275 x 3 sets to failure (13+ 1st set & 31+ total) *c2min rests
275 x 15
SEATED CALF RAISE- 40x10+, 30 x beat reps, 20x14+ *c75sec rests
40 x 12
30 x 14
20 x 16
SQUAT- *constant tension reps (so stop just short of lockout and straight back down)- 50x8, 75x5, 85 x 2 sets to failure *90sec rest
85 x 11
Not sure what rep range I was looking at with the squats like that but I just went until I needed to straighten legs so I re racked
Not sure putting extensions before main lifts though due to some serious cramping in quads
Are you hydrated enough re the quad cramps?
Hit decent numbers on the leg press and a solid effort on the squats mate so seems to look good on paper.
Yea I'd say I'm probably not hydrated enough but don't get it any other muscle
Really feels like my quads are gonna rip off, especially left one
And it's always the pump I get from doing extensions that the cause
After the first 5 or 6 reps of squats they have gone
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