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Hamstrings/Lats – March 28, 2013

• Laying Hamstring Curls 5×10-12 • High Foot Placement Leg Press 4×10-12 • Standing 1-Legged Hamstring Curls 4×10 (each leg) • Stiff Legged Dumbbell Deadlifts 3×8-10 • Standing straight-bar lat pullovers 3×12 • Seating Y-Bar Pulldowns 3×10 • Standing Bentover Cable Rows 4×10 Share

Homemade Protein Pancakes

Homemade protein pancakes today:) i know there is a bajillion different recipes out there for these, but here’s what I do: • 3/4cup raw oats • 5 egg whites • 2 scoops of whey (Allmax Isoflex vanilla was used in this case) • 1 medium banana • 1tbsn cinnamon Version for females: • 1/3cup raw…

Shoulders/Upper Back/Biceps – March 27, 2013

Monster Set: • Seated Smith Machine Shoulder Press 4×10 • Dumbbell Side Laterals 4×10 • Seated Lat Pull-downs 4×10 • Standing Straight-bar Front Raises 4×10 Giant Set: • Upright Rows 3×10 • Close-Grip Pull-downs 3×10 • Hammer Strength Lat Pull 3×10 • Wide-grip Straight-bar Curls 4×10-12 • Hammer Curls 4×10 • Wide Dumbbell Curls 3×10…

Quad Training – March 26, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Squats 1×12 warmup-formcheck 1×12 (135) / 1×10 (225) / 1×10 (275) / 1×8 (315) / 1×6 (365) • Leg Press 4×12-15 / 1×10-15-12 (dropset from 16plates-12plates-6plates) • Hack Squats 4×8-10 Share

Quads/Hamstrings Training – March 19, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Squats 1×12 warmup-formcheck 1×12 (135) / 2×10 (225) / 1×10 (275) / 1×8 (315) / 1×6 (365) • Leg Press 4×12-15 / 1×10-15-12 (dropset from 16plates-10plates-6plates) • Hack Squats 3×8-10 – Superset with Front Squats [Smith Machine] 3×10 • Laying Hamstring Curls 4×10-12 • Stiff Legged Dumbbell…

Leg Training – March 13, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Leg Press 4×15 / 1×10-12-10 (dropset from 16plates-10plates-6plates) • Front Squats [Smith Machine] 4×10-12 • Walking Lunges with 40lb Bar non-stop for 7 minutes (20-30sec rest every 12 steps) • Hack Squats 4×10 • Laying Hamstring Curls 5×10-12 Share

Leg Training – March 4, 2013

Leg Training – March 4, 2013 • Laying Hamstring Curls 4×10 (warmup hams) • Leg Extensions 4×10 (warmup the knees) • Leg Press 4×15 / 1×10-10 (dropset) / 1×20 • Squats 1×10 “form-check” warmup / 3×10-12 • Stiff Legged Barbell Deadlifts 4×10 • Leg Extensions 4×10+3 resistance push/press reps • Glute Extensions 3×10 each leg…

Chest Workout – February 28, 2013

• Smith Machine Incline Press 1×20/3×12 • Smith Machine Flat Bench Press 3×10/1×4-5-7 dropset • Flat Bench Dumbbell Flys 4×10 – Supersetted with Dumbbell Pullovers 5×9-12 • Flat Bench Barbell Press (light, but very slow negatives) 3 x 10 • Cable Flys 4×10 I just started putting Dumbbell Pullovers back into my routine after roughly…