Mister69's Log
- Thread starter mister69
- Start date
mister69
New member
1/27
-Warmup on bike a few minutes followed by lots of stretching
-hack squats( pause at the bottom)- 2x12 #12, 1x20 #10
-leg extensions- 1x20 #8, 1x10 #14, 1x7 #20, 1x6 #20
-pullthrus- #65 2x20
-adductors- #190 1x25
-heavy ab machine- 2x20 #11
-crunches 3x50
-leg press calves- 1x100 #50
-standing calves- #20 1x100
-Cardio on the bike- 20 minutes (heart rate 120)
-Dc Stretches-
hamstrings- 60 seconds
quads- 60 seconds
calves- #20 for 60 seconds
-notes-
Had to make some adjustments to fit my injury. I am sticking to hack squats for a little cuase they dont bother me at all and I upped my reps to 2x12 cause the lower rep stuff bothered me last week. I had a nice pause in the bottom and went ass to grass as usual. Did leg extensions and i dont normally do them. Pullthrus felt good, and are going up next week. Did cardio after legs to loosen up that hammie and it def worked well.
Overall had a good workout.
Hopefully in a few weeks i can go back to my usual 1x8, 1x4(squats) and 1x20 of leg press.
-Warmup on bike a few minutes followed by lots of stretching
-hack squats( pause at the bottom)- 2x12 #12, 1x20 #10
-leg extensions- 1x20 #8, 1x10 #14, 1x7 #20, 1x6 #20
-pullthrus- #65 2x20
-adductors- #190 1x25
-heavy ab machine- 2x20 #11
-crunches 3x50
-leg press calves- 1x100 #50
-standing calves- #20 1x100
-Cardio on the bike- 20 minutes (heart rate 120)
-Dc Stretches-
hamstrings- 60 seconds
quads- 60 seconds
calves- #20 for 60 seconds
-notes-
Had to make some adjustments to fit my injury. I am sticking to hack squats for a little cuase they dont bother me at all and I upped my reps to 2x12 cause the lower rep stuff bothered me last week. I had a nice pause in the bottom and went ass to grass as usual. Did leg extensions and i dont normally do them. Pullthrus felt good, and are going up next week. Did cardio after legs to loosen up that hammie and it def worked well.
Overall had a good workout.
Hopefully in a few weeks i can go back to my usual 1x8, 1x4(squats) and 1x20 of leg press.
SteelSouth
New member
Good progress bro!!
mister69
New member
flat pause bench(ring fingers on rings)- 5x1 #325
Hammer grip db's- 1x8, 1x9 #110
Rear delt work- 2x20 #20
Cybex shoulder press- 1x15 #13
Pushdowns- 1x29, 1x24 #150
Hs abs- 2x20 #11
-Dc stretches-
chest- #50 for 60 seconds
shoulders- 60 seconds
triceps- #30 for 60 seconds
-notes-
Good workout, took me a while to get warm, but all went well.
Having some serious digestive problems feeling gasy most of the day, so I am going to be droping milk for a few days and see what happens.
I am going to buy Beano and Ginger root and hope that i will be all set.
Yesterday I measured my calves just for shits before my workout, and wow they are still 14 inches cold....About a year now and no growth at all...its weird cause everything else is blowing up except for calves...Sucks cause i feel it ruins my physique cuase my quads\hams glutes are looking great these days and from the knee down the legs look horrible.
But who cares as long as i am squating \pulling and bencing i will be fine
Hammer grip db's- 1x8, 1x9 #110
Rear delt work- 2x20 #20
Cybex shoulder press- 1x15 #13
Pushdowns- 1x29, 1x24 #150
Hs abs- 2x20 #11
-Dc stretches-
chest- #50 for 60 seconds
shoulders- 60 seconds
triceps- #30 for 60 seconds
-notes-
Good workout, took me a while to get warm, but all went well.
Having some serious digestive problems feeling gasy most of the day, so I am going to be droping milk for a few days and see what happens.
I am going to buy Beano and Ginger root and hope that i will be all set.
Yesterday I measured my calves just for shits before my workout, and wow they are still 14 inches cold....About a year now and no growth at all...its weird cause everything else is blowing up except for calves...Sucks cause i feel it ruins my physique cuase my quads\hams glutes are looking great these days and from the knee down the legs look horrible.
But who cares as long as i am squating \pulling and bencing i will be fine
SteelSouth
New member
I'm in the same shape as you with calves bro. Never had em and it's killing my physique. Nice bench work!!
SteelSouth
New member
It seems like i've read somewhere eating yogurt helps. Something about the bacteria in it helps with gas problems. I know I need it, my wife is ready to kill me, especially after the tuna shakes 
mister69
New member
Floor Deads- #135 2x8
45 degree hypers- 2x20 bodyweight+#25
chest supported t-bar rows- 4 plates + 5lbs 2x7 (more weight next week)
Rack chins- #85 1x16 R\P (more weight next week)
Standing wide grip curls- 2x8 #120
reverse cable curls- #35 1x12 (more weight next week)
heavy abs- 2x20 #12
-DC Stretches-
Back- 60 seconds
Bis- 60 seconds
Forearms- 60 seconds
-Notes-
Diet is on point this week. Been no milk for the past few days, but still having some digestive problems. Mabey i need more fiber in my diet.. Other than that hamstring feels fine, but I really want to up the weight..but i am not ready yet i can feel it...hopefully a few more weeks.
45 degree hypers- 2x20 bodyweight+#25
chest supported t-bar rows- 4 plates + 5lbs 2x7 (more weight next week)
Rack chins- #85 1x16 R\P (more weight next week)
Standing wide grip curls- 2x8 #120
reverse cable curls- #35 1x12 (more weight next week)
heavy abs- 2x20 #12
-DC Stretches-
Back- 60 seconds
Bis- 60 seconds
Forearms- 60 seconds
-Notes-
Diet is on point this week. Been no milk for the past few days, but still having some digestive problems. Mabey i need more fiber in my diet.. Other than that hamstring feels fine, but I really want to up the weight..but i am not ready yet i can feel it...hopefully a few more weeks.
