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actually i will do legs and back today

considering its a half hour drive to the gym, and after 3 leg exercises im fried, may as well make the most out of it

some stuff first, my legs weren't fresh apparently, first set of squats my quads felt torn up with just 135 so i threw my knee sleeves on and had a quick squat session.


squats- 135x10
             225x5
             315x5
             385x1(easy ass rep but my quads felt like dog shit)

deadlift(just below knee) 315x3x10
hack squat- worked up to 3 plates on each side and drop set down
vert. leg press- worked up to 2 reps cuz of quads with 630lbs+80lbs sled roughly so all together over 700lbs
calf raise- worked up to an easy 225lbs on a standing calf raise machine


pull ups- 3x10
tbar- 2 plates, this 1 is weird, you are off the ground and like angled back, it feels weird as fuck
hammer lat pulldown- 6 platesx2 then drop set down
low cable row- worked up to 170 then drop set down, just went balls out on reps
lat pulldown(2 different bars)- worked up to 210 then drop set down
hammer row- 4 platesx3x10

biceps- curls n shit
cardio
     -10 min stairmaster
     -10 min elliptical

i dont feel like typing everything out but went FUCKING DIESEL today

cardio on a stairmaster for 20 minutes killed me i was surprised as hell

todays workout- Back, shoulders, bis, trapz

shoulder press- 135x3x15

Hammer machine- worked up to 2 plates on each side for a 3x10 and 2x15-20 with 1 plate on each side

side/front delt raise- 35x3x15-20

Rear delt machine- 3x15(idk the weight)

Deadlift- 315x8
              405x8
              315x5
              225x10

lat pulldown hammer- 2 plates 3x15

low cable row- 150x3x10 (then drop set)

shrugs- worked up to 550x8

lat pulldown- worked up to 250x10 (then drop set)
(used 2 different bars)


then some bicep work and finished off with some iso machines


seems like i did a lot but wanted to do a lot because there were a ton of hot ass girls and i have to drive 25 minutes there so may as well make the most of it

had another upperbody day

considering i did chest n shit on monday, plus work this week has been a bitch, it made it seem kinda shitty but oh well


Bench(warm up)

135x10
225x3x10-15

Smith machine press-

135x10
225x10
275x5
315x1
225x10
135x30

Hammer press(# of plates on each side)
1 platex10
2 platesx10
3 platesx10
4 platesx10
then back down

db press, then went into flyes and called it a day


ill do some back(no deadlifts) and shoulders tomorrow

and my legs are so amazingly fucking sore its not funny, I have never felt like this a few days after a leg workout before

<a href="http://www.youtube.com/watch?v=mzj8NrJ5Cws" target="_blank">http://www.youtube.com/watch?v=mzj8NrJ5Cws</a>

today will be heavy legs + shoulders,

I will be doing 3 workouts at the gym, 1 workout at home

starting next week itll prolly be like this

monday- (gym)
chest, tris, shoulders

tuesday- Legs( prolly heavy)

wednesday- off

thursday- Back+Bis  ( gym )

friday- DE lowerbody( home )

home chest workout.

bench- 135x20
            205x30
            222.5x20 (yeah i lost a 5 so just used a 2.5 instead)
           
- The benching was done with my upper back on some puzzle mats stacked on each other while trying to keep my butt up to keep my back straight....and benching like this is a lot harder i found out.

floor presses- 225.5x8
                      205x10
                      145x10
                      135(+red band)x10

cable flyes- not sure the weight but just did 3-4 sets using somewhat heavy and keeping it in the 20-30 rep range

rope pushdowns/single arm 3x20

skull crushers- 55lbs+ had my brother apply pressure


sadly enough i felt this more and just as sore doing this than what i did at the gym before i got kicked out

my legs have been pretty sore but still jumping anyway.

I took some vids today but the hoop is out of view and i have a clear case around my ipod but still blurrs the video.


so not sure what my vert was during those videos but oh well

at the gym after a game i did a drop step and got low 30s


so pretty curious to see how well i jump when my quads aren't sore