Thread: Accountability

Leg ext/leg curl superset 2 warmups, 1 set ext 120 x15/ curl 100 x 12
RDL 135 x 8 135 x 8 185 x 5 + 2
Abductor 150 x 15 + 3 + 2
Hypers 12, 10, 8


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Originally Posted by Devil1

Abductors, such an underrated exercise.. I got legs today, very similar plan.. lol.

I used to have a bubble butt from all the squatting and dead’s. Covid gifted me with titties and a sagging ass. I’m one look in the mirror away from starting hip thrusters with my wife 4 x week.

In all seriousness the glutes are so important for the rest of your legs. Seems silly now to ignore them.


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nc dumbbells 90 x 12+ 6
Machine flys 140 x 12 180 x 8 + 3 + 2 .5
Gironda dips 6, 4, 3
Narrow grip incline 185 8 + 5 +4 slow
Tricep pushdown 88 x 8 + 5 + 3
Single arm extension 27 x 8 + 4 + 3
Seated lat raise 50 x 7 + 3 + 3
Y raises (I think) 15 x failure didn’t count just burned 25ish probably with 2 rest pauses
Abs
Cardio


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Originally Posted by Devil1

Damn, that’s a serious day in the gym!

Thanks man. I’m really trying to struggle through those reps. First time in my life in sacrificing percent form for an extra rep or two. Feels good.


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Rack Chins 12 10 10
Db row 95 6 + 3+ 3
Chest supported row 170 8+ 6 +4
Single arm underhand row 99 x 5 + 2 + 2
Lat pulldown 165 8 + 2 + 1 + negative
Reverse shrug 110 x 15 143 x 12 165 x 8
Seated neck pulls neutral 110 + 10 5 5
Curl downs 143 9 + 4 + 3
Alt db curls 35 x 10 + 5 + 4 + 1 cheat


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