The Intelligent & Relentless Pursuit of Muscle™
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basily
Level

Join date: Aug 2011
Posts: 694

Lying leg curl - 45x30, 55x25, 70, 85, 100x15, 115x10x2; last set drop @ 70xAMRAP
Seated leg extension - 45x15x2, 60x15x2, 70x10x3; last set drop @ 45x12

Super set:
Lying leg press (noBase/wide) - basex30, 90, 180x30, 270, 360x25, 450x12x3, 500x10x2
Medium width pull up - 30x3x11

Sumo DL - 135, 225, 315, 405, 455x3, 425x5x4
Sumo DL (pause @ mid shin) - 365x3x4
DB SL - 50x12, 70x10, 80x8x6
Decline CG (pause 1/2 inch from chest) - bar, 135, 185x3, 205, 225, 235x1
Glute kick back machine - 30, 50, 70, 90x10, 110x12
Seated leg curl - 45, 90, 105, 120x15x2
Standing calf raises - 90xAMRAPx5
BB curl (wide) - 60xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 694

Triple set:
Seated DB shoulder press - 45, 55x15, 65x8x3, 65x6x3
DB lateral - 10x8-12x8
Medium width pull up - BWx8x8

Super set:
Incline DB press - 45, 65x8, 75x6x5
Incline DB fly - 30x8x7

Back squat (pause/low) - 135, 225, 275x2, 295x1x9, 295x3

Super set:
Decline CG bench (pause 1/2 inch from chest) - bar, 135x3, 185x4x6
Supianted Tbar row (chest supp) - 45x20, 70x15, 90x10x6

Supinated pull down (pause @ bottom) - 85x12, 115, 130x8x4
Peck deck - 115x15, 130x8x5
Cable lateral - 5x15, 7.5x8x4
Glute kick back machine - 95x12, 115x10x4
DB overhead extension - 20x15, 15x12x3
Reverse BB curl - 70x25, 90x15x3
Standing calf raises - 110xAMRAPx4


Wish I had started using the glute kick back machine earlier, the ass pump is amazing lol

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basily
Level

Join date: Aug 2011
Posts: 694

Super set:
Lying leg curl - 45x20x2, 60x15x2, 75x15x2, 90x15
Seated leg extension - 30x20, 45x12x3, 60x12x3

Triple set:
Lying leg press (noBase/wide) - 90x20, 180, 270x15, 360x10x4
HS seated shoulder press (WPS) - BASE, 90, 80x12x4, 60xAMRAP
DB lateral - 7.5, 12.5xAMRAPx6

Super set:
Back squat (pause/low) - bar, 135, 225x3, 275, 295, 305x1x9, 305x4
Decline CG (pause 1/2 inch from chest) - bar, 135, 185, 205x3, 225x1x6

Ez tricep overhead extension - 90x15, 105x12x2

Super set:
Sumo DL - 155, 265, 355, 445x3, x4, x5, x4, x3
Medium width pull up - 30x3x8

Super set:
Sumo DL (pause @ mid shin) - 375x3x4
Supinated pull down - 135x8, 165x8x4

Super set:
HS low row (WPS) - 45x20, 80x10x5, 45x15
DB SL - 50, 75, 95, 110x6x3

Standing calf raises - 120xAMRAPx3, 100xAMRAPx4
Reverse BB curl - 65x15, 105x10x4

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basily
Level

Join date: Aug 2011
Posts: 694

Super set:
Peck deck - 90x25, 105x15, 120x12x3
Reverse peck fly - 60x15x5

Face pull - 30x15x2, 45x12x2

Triple set:
HS seated shoulder press - base, 45x18, 70x8, 90x8x4, 60xAMRAPx2
DB lateral - 7.5, 12.5xAMRAPx8
Medium width pull up - BWx6x9

NG tbar row (horizontal) - 75x15, 125x8x3, 150x8x2

Super set:
Incline DB press - 45, 65, 75x8x5
1arm HS low row - 55x8x7

Cable fly (high/mid)- 30x12x2
Cable fly (low) - 20x12x2

Super set:
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x5x4, x7
Supinated pull down - 120x12, 170x6x6

Cable lateral - 10, 12.5x10, 15x6x6
Straight bar cable high row - 30x20, 60, 75x15x4
Back squat (low/pause) - bar, 135, 185, 235x6x3
Reverse BB curl - bar, 95x20x3
Seated calf raises - 60xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 694

Super set:
Seated leg extension - 50x15x3, 65x15x4
Lying leg curl 50x20, 65x15x2, 80x15x2, 95x15x2; last set drop @ 65, 50xAMRAP

Lying leg press (noBase/wide) - BASEx30, 110x25, 200x20, 290x20, 380x15, 420x12, 470x8x2
Hack squat (noBase) - BASEx8, 90x8x2, 160x8x2, 210x8x2
Sumo DL - 135, 225, 345x3, 435x6x5
Sumo DL (pause @ mid shin) - 435x2x3, 435x1x2
DB SL - 55x12x2, 70x12x4
Standing calf raises - 100xAMRAPx6
NG pull up - BWx5x6

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basily
Level

Join date: Aug 2011
Posts: 694

Super set:
Peck deck - 85x20, 100, 115, 130, 145x15
Reverse peck fly - 55x20x5

Cable upright row (kg) - 17.5, 22.5, 27.5x20x3

Triple set:
HS seated shoulder press (WPS) - 25x20, 45x18, 65x15, 70x9, 75x7, 80x5, 70x8x2; last set drop @ 45xAMRAP
DB lateral - 7.5xAMRAPx2, 12.5xAMRAPx6
NG pull up - BWx6x8

HS 1arm NG row - 45, 70x20, 80x18, 90x10x4, 45xAMRAP
Incline DB press - 50x15, 65x6, 80x8x4
Seated chest press - 45, 80, 115xAMRAPx2

Super set:
Supinated pull down - 100, 145x12x4
Glute kick back - 75, 90x12x4


Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185, 205x3x3, x4
Cable cross over (high/mid) - 20xAMRAPx2
Cable lateral (kg) - 2.5, 7.5x20, 12.5x8, 7.5x12x2
Reverse cable fly (kg) - 5x15x3
Ez tricep cable push down (kg) - 42.5, 50, 57.5xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 694

uper set:
Lying leg curl - 45x30, 60x20, 75x25, 90x15; last set drop @ 75, 45xAMRAP
Seated leg extension - 30x30, 45, 60x20, 75x15x2; last set drop @ 45xAMRAP

Standing leg curl (WPS) - 30x12x4

Triple set:
Lying leg press (noBase/narrow) - base, 90, 180x30, 270x20, 360x12x4; last set drop @ 180xAMRAP
HS seated shoulder press (WPS) - base, 45x20, 82.5x10x4, 60xAMRAP
DB lateral - 10, 15xAMRAPx6

Super set:
Back squat (pause/low) - bar, 135, 185, 225x3, 275x4x5
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x1, 225x2x2, 225x3, 185xAMRAP; 225 were touch & go

Super set:
Sumo DL - 155, 265, 355x2, 445, 475x1x4
Medium width pull up - 35x3x2, BWx6x6

Super set:
Sumo DL (dbl pauses) - 355x2x4
Supinated pull down - 105, 165x8x4; last set drop @ 120xAMRAP

Super set:
DB SL - 55, 80, 100x8, 115x4x4
HS 1 arm low row (WPS) - 45x15, 70x10x5

Standing calf raises - BWx100
Reverse cable fly - 20xAMRAPx4
Reverse BB curl - 65x20, 95x15x4

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basily
Level

Join date: Aug 2011
Posts: 694

Super set;
Peck deck - 90x20, 120x15, 135x12, 150x8x2; last set drop @ 90, 60xAMRAP
Reverse peck fly - 60x15x4, 60xAMRAP

Upright cable row - 45x20x2, 60x15x2
Cable lateral - 7.5x12x2, 10x10x2; last set drop @ 5.5xAMRAP

Triple set:
Seated DB shoulder press - 35x12, 50x10x5
DB lateral - 10xAMRAPx6
Wide width pull up - BWx6x6

Triple set:
HS seated bench press (WPS) - 45x12-15x5
HS 1 arm NG row (WPS) - 45x15, 80x12x5
Wide width pull up - BWx6x5

Super set:
Back squat (pause/wide) - bar, 135, 225, 185x4x2, 135x4x2
Decline CG bench - bar, 135, 185x6x5

Cable cross over (high) - 30x15, 45xAMRAPx2; last set drop @ 30xAMRAP
Cable cross over (mid) - 30xAMRAPx3

Medium width pull down - 95, 140x15x4; last set drop @ 110xAMRAP
Underhand tricep pull down - 15, 20x15, 25x10x3
Wide grip BB curl - 50, 55xAMRAPx3
Reverse BB curl - 75x20, 95x12x4
Standing calf raises - 120xAMRAPx5

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basily
Level

Join date: Aug 2011
Posts: 694

Super set:
Peck deck - 90x20, 120x12x2, 135x10, xAMRAP; last set drop @ 90xAMRAP
Reverse peck fly - 60x15x4, xAMRAP; last set drop @ 45xAMRAP

Cable lateral - 10x12x4

Triple set:
Seated DB shoulder press (WPS) - 35, 45x12, 55x8x5
DB lateral - 12.5xAMRAPx7
Medium width pull up - 5x6x7

Triple set:
HS seated bench press (WPS) - 35, 60x10x4; last set drop @ 35xAMRAP
HS low row (WPS) - 45, 70, 85x10x3; last set drop @ 70, 45xAMRAP
Medium width pull up - 5x6x5

Sumo DL - 155, 265, 345x2, 445, 475x1, 495x3, 505x1

Super set:
Decline CG bench - bar, 135x8, 185, 205x3, 225x2x3, 185x8-10x2; last set drop @ 135xAMRAP
Supinated pull down - 120x15, 165x10x6; last set drop @ 120, 90xAMRAP

Reverse grip tricep pull down - 50x12x4
Ez preacher curl (exclude bar) - 40x10-12x3
Reverse BB curl - 75x20, 100x15x3, 75x15
Standing calf raises - 100, 120, 140, 160, 140, 120, 100, 80, 60xAMRAP
Reverse cable fly - 20x20x3

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