MC's Quest

[MCSS13]

Legs today

warm up routine
glute push 50/15
lunges 100/15
jeffersons 100/16
sldl 100/15
standing leg curls 45/20
seated calf raises 90/15
squats 315/15
leg press 560/15
hacks 100/20
leg ext burn out

 

[MCSS13]

Chest day switching over to four day split see how it goes. Tuesday legs, thursday chest, sat bis and back, sunday sh/trap/tris. Adding in cardio monday,wed am pre meals but gatorade on hand.
Weight postlift 212

Warm up rountine
incline db press 100/10 - 20degree angle
incline bb press 195/10 45 degree
incline smith press 185/12 20 degree
incline hammers press 180/15
tri pds 170/10
pec dec burn out.

 

[MCSS13]

Back and biceps on sat.

Warm up routine
hammers 55/8
i curls 25/10
bb curls slow 45/12
bo rows 225/20
pull overs 80/12
tbar rows 130/20

 

[MCSS13]

Legs tuesday.

Glute push 45/12
Lunges 115/12
Jeffersons 115/16
Sldl 115/15
Standing leg curl 45/20
Calf raises seated 90/15
Squats 325/15
Leg press 540/15
Leg ext burn out

 

[MCSS13]

Chest work today all incline weight is up

bb incline 205/8
db incline 80/12
smith press incline 185/10
hammer press 55/12 weight is each side i was fried.
cable crossover burn out.

 

[MCSS13]

Pull day on sat.

Bb curls 85/12
Seated curls 25/12
Hammers 55/12
Bo row 235/18
Lat pull overs 75/20
Tbar 160/20
Back dbl bicep 40/12


Sh/tris on sunday


Smith oh seated press 140/10
Bb Front raise ss w/ side cable raises - bar/12, 40/12
Db r delt ss w/ face pulls and db side raises - 12/25, 70/10, 15/12
BO rdelt standing burn out
Tri ext one arm 37.5/20


Love my shoulders. Second time ive trained them in the last 8 months and they are bigger and more defined then ever.

 

[MCSS13]

Legs tuesday made the mistake of training two hours earlier, makes a differents let me tell you.

warm up routine
glute kicks 50/15
lunges 115/15
jeffersons 115/16
sldl 115/15
single leg curls 45/15
seated calf 90/15
squats 335/15x2
smith squats burn out
was dead after all that didnt even do leg lifts.

chest today
bb i press 205/8
db i press 80/10
smith i press 185/10
hammer i press 70/10 weight is each side
calbe crossover burn out.

 

[MCSS13]

taking some time off from logging. Ill post up again soon. Ill be taking it easy next week just working on form.

 

[Braw16]

Interesting log I understand what you mean recovery. Ill be following