MC's Quest

[MCSS13]

Thanks guys.

Back was yesterday hit it hard despite not using a lot of weight
I curls 25/12 with fatgrips
Hammers 55/10
Bb curls with fatgrips bar/12
Hammer iso low row 135/10 weight is per side
BO rows 115/20
Tbar row 100/20

Focused on form keeping things tight and hitting the contractions correctly.

 

[stone 69]

Wow Log looks freaking great man...Awesome work!!!!!!!

 

[MCSS13]

Legs today - again working on contractions and not weight. I've had to restructure a lot of my lifting to keep from pulling my hip again. however I feel I've been doing better gains wise then i was before.

5 min warm up
abs - 7 exercises continuous 20 reps each exercise
glute push - 50/12
lunges 95/10
jefferson lift 95/15
sldl 135/15
standing leg curls - 35/10
seated calf raises - 90/15 slow
squats 295/15
leg ext 160/15
was suppose to do the two lifts below but I had nothing left I'm gonna try to bring them in slowly over the next few weeks
bulgarian split squat
leg press

 

[MCSS13]

Push day -weight is about 210 right now. Need two more pounds by end of year. I do my 5 min warm up plus abs before every lift now. Easier then after.

flat db press 110/8
i flies 50/10
i press 145/10
close grip 135/20
tri pds 210/12
rdelt 15/20

 

[MCSS13]

Back on saturday. Held up well. Followed a similar program to the one listed in post 25.

Leg work out today. Felt good and was able to add leg press this time.
5 min warm up
Abs
Glute push 40/20
Lunges 95/12
Jeffersons 95/16
Sldl 95/20
Standing leg curls 34/20
Seated Calf raises 100/18
Squats 295/15
Leg press 360/20
Leg ext burn out

 

[Halo]

Nice work MC, keep it up brother!

 

[MCSS13]

Push day

db press 100/8x3
i flies 50/10
i press 135/12
close grip burn out
oh db tri ext 100/10
Face pulls, db rdelt, side lifts 70/10, 12/15, 15/15

 

[MCSS13]

Pull day sat.

Hammer curls 55/8
I curls 25/10
Bb curls 100/12
r curls burn out
bo row 185/15
pull overs lat 80/12
single arm bb row 90/10
tbar 110/20
back dbl bi pull downs 40/burn out - if you dont know what these are watch phil heaths vid on back training, you can skip to the last lift in the vid.

 

[MCSS13]

Legs on xmas. Went good squat form was solid.

glutes push 40/15
lunges 95/12
jeffersons 95/16
sldl 95/15 *increasing weight next week
single standing leg culrs 34/15
seated calf 90/15
squats 315/15
bulgarian squats 95/10
leg ext burn out

 

[MCSS13]

Pull day on sat. Did it earlier then usual but still managed a good lift.

warm up routine
hammer curls 55/8
bbculrs 110/12
i curls 25/8
one arm row 100/20
bo row 235/15
tbar row 110/20
back dbl bicep pull down 40/12x5

 

[Go Away]

do you do one set per exercise?
good job on the bent over row reps btw!

 

[MCSS13]

do you do one set per exercise?
good job on the bent over row reps btw!

No i usually do 4-6 depending on the lift. I simply post best lifts of the day.