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Legs are finally starting to come back after my long injury lay off.
May 26, 2012 2:20am- 1
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Background
I had worked out in high school but nothing really serious. When I got up over 250 lbs by 25 I knew I had to do something to improve my quality of life. So I got together with my best friend Woodzy and we made it happen. After two years I had become 185 lbs of solid muscle at five foot six I looked amazing like a mass monster. Then I got careless on a heavy dead lift poor form and a bad lift left me with an injured left hip and lower back. But I'm back now and ready to do it again, but this time for life.
For an hour and a half a day I get to lock in, zone out, and let go. It's like a mini vacation. The biggest high is the sense of satisfaction and accomplishment I get after a really hard workout, when I really kick my ass.
powermonsta's Progress & Goals
powermonsta's Program
My Workout Program View My Full Workout Program
My Workout Program
Bench press- 3 sets 10 reps
Incline dumbbell press- 3 sets 10 reps
machine fly-3 sets 10 reps
skull crusher-2 sets of 10 reps
Dumbbell kickbacks-2 sets 10 reps
V bar push downs-2 sets 10 reps
Rope push downs-2 reps 10 reps
Tuesday-back and biceps
Deadlift-3 sets 10 reps
Bent over rows-3 sets 10 reps
Wide grip Lat pulldown-1 Sets 10 reps
Close grip grip lat pulldown-1 set 10 reps
Pull ups-set to failure
Dumbbell curls-3 sets 10 reps
Dumbbell preacher curl-2 sets 10 reps
Hammer curls-3 sets 10 reps
wednesday-shoulders and traps
Upright row-3 sets 10 reps
dumbbell front raise-3 sets 10 reps
Dumbbell side raises-3 sets 10 reps
Dumbbell one arm rear delt raises- 3 sets 10 reps
Barbell shrug-3 sets 12 reps
thursday-legs
barbell squat-3 sets 10 reps
dumbbell lunges-3 sets 10 reps
Leg extensions-3 sets 10 reps
Seated leg curl-3 sets 10 reps
Barbell calve raises-3 sets 12 reps
Friday-biceps and lats
Pull ups-4 sets to failure
Dumbbell alternating curls-4 sets 12 reps
Dumbbell alternating hammer curls-4 sets 12 reps
Abs- monday and thursday
Weighted sit ups and crunches-3 super sets 24 reps
Weighted hanging knee raises 3 sets 12 reps
Weighted oblique crunches 3 sets 12 reps
Saturday-rest
Sunday-rest
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
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