ok for those of you that dont know. im a workout nutcase...lol i work during the week with little time to workout. so i do most of my weight training and thai boxing on the weekends. so it shouldnt be any surprise that i go hard as hell when im working my back and legs right. (below is a list of what happened)
leg press warm up set 6, 45lbs plates per side
1set 12 reps with a spotter
after that i do drop sets dropping 5lbs each set
i will calculate that later lol ^_^
all are done to failure starting weight is 300lbs (thats what the machines max is)
4set reps failure
now my calfs are my babies i love them so...its back to the leg press where i do my calf raises all are done to failure ^_^ im not sure how many plates i used cause the range of motion is soooooooo small you can go extra heavy.
now on to my back. by the way you will notice i didnt include squats...i hate them and my spine will say the samething. if i squated i would do 3 plates per side. the compression on your lower back is nasty so i stay away from them.
my back is a different story i can hit it super hard. so here we go.
lat pull downs for a warm up.
160lbs 10 reps is all you need
tbar rows 3, 45lbs plates.. (i would of had more but my partner has a bad back so i work at his weight level) ^_^ inbetween the t-bar rows i leg press to keep my blood flow high.
T-bar 5sets 12 reps
dumbbell rows 100lbs 5sets 12reps or failure
cable rows 200lbs 3sets failure reps
single are cable rows 200lbs 3sets failure reps
i switch positions when i do these to hit my back in different ways ^_^
after thse im usually done but i had some super pump so i had a lot more juice to go.
cardio was awesome
pad work, speed drills and jump training.
let me be the key to your motivation. read and enjoy...
stay fit ^_^