Call up your dentist.
Tell him he’s a little BITCH.
My training log.
I plan to be an IFBB pro competitor one day. I am currently 20 years, 7 months, 21 days old, and weigh 213. Highest weight so far has been 219.
Started working out around 15 @150.
Started training seriously around 19 @190.
Started training legs consistently INTENSELY around 8 months ago.
Calves 3 months ago.
Injured wrist tendon about 4-5 months ago, and still am not able to lift at full capacity on certain upper-body exercises because of pain and tenderness. Also, I strained my left rear delt when I was about 17, and didn’t give it enough time to heal, and it still gives me issues to this day, but I have recently begun to get more active about increasing flexibility in my shoulders and wrists.
Brief history is over. Commence the liftz.
My normal weekly split looks something like:
Day 1: Hams
Day 2: Chest
Day 3: Quads
Day 4: Back/Shoulders
Day 5: Bis/Tris
Day 6: Calves/Abs/Forearms (also done at various other times throughout week)
I’ll pretty often skip shoulders entirely, and about half of the time train legs twice a week.
Standing Ham Curl (1x20, 1x20 DROP 1x20, 1x20 DROP 1x20 DROP 1x20)
Prone Ham Curl (4 x 12-20)
Hyperextension (4 x bdywght)
Stiff-Leg DL (4 x 12-15)
Leg Ext Calf Press (1x12 [explode up, 5-sec negative, stretch at lowest point for 15 sec])
Seated Calf Ext (7 x 15-20, 30-sec rest)
Btw, I’m gonna borrow Doveofwar08’s idea and add a little metal in.
Today’s BRUTAL Motivation