Read back a couple pages. The decline dumbbells aren't so hard to get into position.
Start by sitting up on the decline bench with the dumbells resting on your legs like you normally would.
Put the top heads of the dumbbells together and then lean forward so they are touching your chest.
This is the tricky part - pull the dumbbells tight against your chest while you slowly lay back. Keep the abs tight. As you go back the dumbbells will lay on your torso.
Then pronate the wrist and pop them up with the elbows tucked.
Now you are ready to go
January 28, 2015
Leg Day
Lying Leg Curls
50 x 12
70 x 12
90 x 12
110 x 12
120 x 12
100 x 16
100 x 16
100 x 16 Hams Blitzed
Glute Bridges
135 x 10
135 x 10
185 x 10
225 x 10
275 x 10
Barbell Squats
135 x 20 ohhhhhh
185 x 15
225 x 10
275 x 10
275 x 10
Drop set 275 x 10, 225 x 6. Dead
Leg Press. Zoned out
1 plate x 20
2pps x 20
4 pps x 10
5 pps x 4 dead
Hack Squat with dead legs
135 x 10
155 x 10
165 x 10
185 x 10 screaming legs!!!
Drop set 185 x 10, 135 x 10 legs are burned up
Stiff leg dead stretch
95 x 10
95 x 10
Time to puke
Don't worry I puked for you....YUCK!!! Or as one of our guys oddly says (to anything difficult or heavy)..."GROSS" Damn, serious shit going on here. So, the question is, did you puke in the ceremonial puke bucket?