Timeah
Captain Kunce
PERFECT start to the day!
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What are you or what did you train today?
White_Lie
Look at Moi, I'm a Kunce
Kunce will be scratching their head wondering what you're doing
Shrek
Fucked up Kunce
Hahah..bloody Queenslanders. ?
Neddysmith
Standard kunce
Back for me today.
Repacked
Punxsutawney resident
Neddysmith
Standard kunce
wow much have been ausbb keg day...
squats 4x 12
calf press superset with leg curls 20 reps for calves and 15 for hammies
leg extensions
squats 4x 12
calf press superset with leg curls 20 reps for calves and 15 for hammies
leg extensions
Legs session today
C_T
Kunce of the Year 2015
yesterday was legs,
back squats bar x12
40x12
60x10
80x8
100x6
120x5
130x3
140x1
120x4
100x6
80x8
60x10 paused in the hole, all above is 100% ass to grass.
leg press, 3 plates a side upto 7 plates a side, with toe presses before racking, 12-6 reps pyramid
laying hammies, 4 sets
leg extensins 4 sets then a dropset
50min steady state cardio, 4% incline @ 5km/h
today back
pulldown machine 20 to 70kg per side then deload
hammer row, 40kg each side upto 90kg each side (last week was 100, feeling tired after yesterday)
seated row, 7 sets each getting heavier, 2 off full stack. 12 to 4 reps then tripple dropset on last
scull crushers
tri rope, outter and inner reps before stopping, so eg 8 outer then 6 inner, increasing weight each set
then superset rope with cable flat bar bi curls. for 3 sets.
called it a day. should have done more but did 12hr night shift lastnight after legs and cardio... was spent, but something is better than nothing.
back squats bar x12
40x12
60x10
80x8
100x6
120x5
130x3
140x1
120x4
100x6
80x8
60x10 paused in the hole, all above is 100% ass to grass.
leg press, 3 plates a side upto 7 plates a side, with toe presses before racking, 12-6 reps pyramid
laying hammies, 4 sets
leg extensins 4 sets then a dropset
50min steady state cardio, 4% incline @ 5km/h
today back
pulldown machine 20 to 70kg per side then deload
hammer row, 40kg each side upto 90kg each side (last week was 100, feeling tired after yesterday)
seated row, 7 sets each getting heavier, 2 off full stack. 12 to 4 reps then tripple dropset on last
scull crushers
tri rope, outter and inner reps before stopping, so eg 8 outer then 6 inner, increasing weight each set
then superset rope with cable flat bar bi curls. for 3 sets.
called it a day. should have done more but did 12hr night shift lastnight after legs and cardio... was spent, but something is better than nothing.