P
PZTHATER
Member
- Mar 7, 2014
- 16
- 2
So since I am new around here I figured I would start a journal of my workouts with added notes and such. I pretty much steal anything I can find on John Meadows Mountain Dog workouts, add some volume on everything but legs and lift everyday. Currently havent taken a day off in 15 days. Usually if something comes up I can plan my day around instead of lifting I will usually do that. Hardly ever happens though. My current split goes like this...
Chest (try to hit every angle possible, very high volume)
Shoulders (rear delts/side delts/traps/hardly do front delts anymore)
Legs (just gotta do them)
Triceps
Back & Biceps
restart
On the shoulder and tricep day I usually add in two of the following: Abs, Calves or Forearms
Here is a look at my Leg Workout from last night...
3/11/14 Workout:
Legs
Leg Curls
30x15
35x15
40x15
60x10
80x10
90x10
80x10
Nothing speacial here.
Smith Machine Stiff-Legged Deads
120x10
130x10
150x10
160x10
Been loving doing these in the smith machine usually doing DB's or BB I will use alot more weight but alot of the work is done with my lower back that way. here my glutes and hamstrings really get worked.
Leg Press
90x20
180x20
270x20
360x20
450x20
540+20 reps + 10-second iso-hold about ¼ of the way down from lock-out w/ manual resistance
Pretty intense last set but nothing too bad.
Hack Squats
90x10
110x10
130x10
140x10
150x10
160x10
Along with any type of lunge these are my most hated exercises and I dont really mind doing legs. I would much rather do free weight squats of any kind with heavy weight. But I can tell both exercises are what I really need to take my leg development to the next level.
Leg Extensions
130x12 w/1-second hold in the contracted position of each rep.
140x18 + 10-count Iso-hold
150x16 + 5 forced reps + 10-count Iso-hold
The last sets were both supposed to haveforsced reps but ****ed up or something. The last couple leg workouts have really killed me on the extensions.
Not really moving much weight but the work was done. Got a tricep, forearm & ab workout tonight.
Chest (try to hit every angle possible, very high volume)
Shoulders (rear delts/side delts/traps/hardly do front delts anymore)
Legs (just gotta do them)
Triceps
Back & Biceps
restart
On the shoulder and tricep day I usually add in two of the following: Abs, Calves or Forearms
Here is a look at my Leg Workout from last night...
3/11/14 Workout:
Legs
Leg Curls
30x15
35x15
40x15
60x10
80x10
90x10
80x10
Nothing speacial here.
Smith Machine Stiff-Legged Deads
120x10
130x10
150x10
160x10
Been loving doing these in the smith machine usually doing DB's or BB I will use alot more weight but alot of the work is done with my lower back that way. here my glutes and hamstrings really get worked.
Leg Press
90x20
180x20
270x20
360x20
450x20
540+20 reps + 10-second iso-hold about ¼ of the way down from lock-out w/ manual resistance
Pretty intense last set but nothing too bad.
Hack Squats
90x10
110x10
130x10
140x10
150x10
160x10
Along with any type of lunge these are my most hated exercises and I dont really mind doing legs. I would much rather do free weight squats of any kind with heavy weight. But I can tell both exercises are what I really need to take my leg development to the next level.
Leg Extensions
130x12 w/1-second hold in the contracted position of each rep.
140x18 + 10-count Iso-hold
150x16 + 5 forced reps + 10-count Iso-hold
The last sets were both supposed to haveforsced reps but ****ed up or something. The last couple leg workouts have really killed me on the extensions.
Not really moving much weight but the work was done. Got a tricep, forearm & ab workout tonight.
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