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  1. #73
    M&S Veteran HughJassol's Avatar
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    yesterday was Push day for us. today was an off day. refeed carbs tonight for legs tomorrow.

    Seated Military Press
    95x10
    95x10
    135x10
    185x10
    205x10
    215x10

    Bodyweight Dips
    x15
    x15
    x15
    x15

    Plate Loaded Dip Machine (wide pronated grip)
    180x15
    225x15
    225x15
    225x15
    superset
    Standing Calf Raise (3sec decent, 2sec pause at top)
    220x8
    240x8
    260x8
    280x8

    DB Laterals
    20x20
    25x15
    30x12
    30x12
    superset
    Seated Calf Raise (3sec decent, 2sec pause at top)
    90x12
    135x10
    135x10
    135x10

    Cable High Pulls
    60x15
    60x15
    60x15

  2. #74
    M&S Veteran HughJassol's Avatar
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    So got up and trained the Mrs this morning so she could head to work. She's working today so she can have off Friday. Then I stayed and did legs myself.

    Lying Leg Curls
    50x20
    50x20

    Leg Press
    90x10
    180x10
    270x10
    360x10
    450x10
    540x10
    630x10

    Squats
    165x10
    165x10
    255x10
    345x8
    435x6
    435x6
    435x6
    435x6
    435x6

    Sissy Squats
    165x8
    165x8
    165x8

    Walking Barbell Lunges
    135x80' distance
    135x80' distance

    325lb Tire One Arm Flips
    3 sets 10 flips per arm

    Single Leg Upright Hamstring Curls
    100x12
    120x10
    120x10
    120x10

    Roman Deadlifts
    150x10
    160x10
    160x10
    160x10

    Standing Calf Raise (3sec decent, 2 sec contraction)
    240x8
    240x8
    240x8

    Seated Calf Raise
    90x15
    90x15
    135x12

  3. #75
    M&S Veteran HughJassol's Avatar
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    Today was leg day. Heavier sets, more rest between. I did set then Mrs, repeat

    Extensions and lying leg curls to warm up

    Squats
    165x10
    165x10
    255x10
    345x8
    435x8
    485x5
    485x5
    485x5

    Good mornings using Power Squat
    180x15
    270x15
    360x12
    450x12
    450x12
    450x12

    Lying Leg Curls
    125x15
    135x15
    145x12
    145x12

  4. #76
    M&S Veteran HughJassol's Avatar
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    Yesterday we hit Back after church. Lots of Rack Pulls, Low Rows and Lat Pulldowns. Since we ate some good food last night mrs wanted to do legs again to burn it off today. UGH!

    I kept it simple. 15 sets of 10 Hack squats. 6 sets of Lying Leg Curls and 4 sets of Reverse Hyper Ham Focused

  5. #77
    M&S Veteran HughJassol's Avatar
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    Yesterday was our off day. Did a little fasted cardio in the morning. Been on low carbs now since Sunday. Wont refeed until Saturday (Leg Day). Today we trained Push, tomorrow is Pull. Then Off Friday. Been trying to go 5 days between refeeds.

    Seated Barbell Shoulder Press
    45x15
    95x12
    95x12
    135x12
    185x10
    185x10
    185x10

    Flat DB Press
    80x12
    90x12
    100x12
    100x12

    Machine Bench Press
    180x15
    180x15
    180x15

    Rope Pushdowns
    75x12
    75x12
    75x12

    Shoulder Press Machine
    200x12
    220x12
    220x12
    superset
    DB Laterals
    25x12
    25x12
    25x12

    Overhead Tricep Extension (pivoting the calf raise machine)
    x10
    x10
    x10

  6. #78
    M&S Veteran HughJassol's Avatar
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    Yesterday was Pull Day. Today was off day.

    Hammer High Rows
    DB Rows
    Machine Low Rows
    EZ Bar Curls
    DB Hammer Curls


    So at the end of 10weeks I managed to stay pretty lean at a bodyweight of 269.6 today. Thanks to the PSL team for letting me do this.

    Pics taken yesterday



  7. #79
    Super Moderator twisted's Avatar
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    Tgif bro

  8. #80
    M&S Veteran Chowder's Avatar
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    Great log man!

  9. #81
    MS veteran MindlessWork's Avatar
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    Well done big guy...but no rest for the wicked *evil grin*
    Persistence is strength

  10. #82
    MS veteran MindlessWork's Avatar
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    Even the look on your face HJ tells it all lol.
    Persistence is strength

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