Ifrit
New member
Well do to my EQ results and discrepencies that have arose to whether my training is bad or my EQ is fake I am going to post my training and diet to a "T"
Monday Biceps, triceps
Barbell curls 8 reps 80 pounds 3 straight sets
One arm preacher curls 10 reps 30 pounds 3 straight sets supersetted with triceps extension cambered bar 12 reps 80 pounds 3 sets
hammer curls 8 reps 30 pounds 3 sets supersetted with single triceps pushdown 10 reps 46 pounds 3 sets
Seated dips 10 reps 195 pounds 9 reps 210 pounds 6 reps 210 pounds (One minute rest on all exercises)
Tuesday Legs, calves
Leg extensions 12 reps 135 pounds 3 sets
lying hamstring curls 10 reps 70 pounds 3 sets
Hack squats 12 reps 200 pounds 3 sets
Seated squats 12 reps 335 pounds 3 sets
weighted calve machine 12 reps 220 pounds 3 sets
bodyweight calves 15 reps 3 sets (all exercises rest one minute)
Wednesday off
Thursday Back
Lat pulldown 12 reps 90 pounds 3 sets
Low row 12 reps 90 pounds 3 sets
bent over rows 12 reps 60 pounds 3 sets
Lat pulldown to mid chest standing 12 reps 60 pounds 3 sets
(all exercises rest one minute)
Friday Chest, shoulders
Dumbell press 8 reps 160 pounds 6 reps 160 pounds 6 reps 160 pounds 3 sets
Decline bench 12 reps 90 pounds 3 sets
Incline bench 12 reps 70 pounds 3 sets
Pec deck 12 reps 85 pounds 3 sets
Saturday and Sunday off
Looking at this all together now I think on Monday the workouts are looking good but the rest looks kind off light. I think my sets are enough. I like to go light on the weight for my back to really concentrate on the contraction and really working the muscle. I think maybe my chest poundages may be light also. I was using the 6-8 rep range a couple of weeks ago. Let me know what you guys think.
Monday Biceps, triceps
Barbell curls 8 reps 80 pounds 3 straight sets
One arm preacher curls 10 reps 30 pounds 3 straight sets supersetted with triceps extension cambered bar 12 reps 80 pounds 3 sets
hammer curls 8 reps 30 pounds 3 sets supersetted with single triceps pushdown 10 reps 46 pounds 3 sets
Seated dips 10 reps 195 pounds 9 reps 210 pounds 6 reps 210 pounds (One minute rest on all exercises)
Tuesday Legs, calves
Leg extensions 12 reps 135 pounds 3 sets
lying hamstring curls 10 reps 70 pounds 3 sets
Hack squats 12 reps 200 pounds 3 sets
Seated squats 12 reps 335 pounds 3 sets
weighted calve machine 12 reps 220 pounds 3 sets
bodyweight calves 15 reps 3 sets (all exercises rest one minute)
Wednesday off
Thursday Back
Lat pulldown 12 reps 90 pounds 3 sets
Low row 12 reps 90 pounds 3 sets
bent over rows 12 reps 60 pounds 3 sets
Lat pulldown to mid chest standing 12 reps 60 pounds 3 sets
(all exercises rest one minute)
Friday Chest, shoulders
Dumbell press 8 reps 160 pounds 6 reps 160 pounds 6 reps 160 pounds 3 sets
Decline bench 12 reps 90 pounds 3 sets
Incline bench 12 reps 70 pounds 3 sets
Pec deck 12 reps 85 pounds 3 sets
Saturday and Sunday off
Looking at this all together now I think on Monday the workouts are looking good but the rest looks kind off light. I think my sets are enough. I like to go light on the weight for my back to really concentrate on the contraction and really working the muscle. I think maybe my chest poundages may be light also. I was using the 6-8 rep range a couple of weeks ago. Let me know what you guys think.
