A few of my last week workouts

[bigheinz]

Saturday Hamstrings
Leg Curls: 80 15 reps, 110 12 reps, 150 10 reps, 180 8 reps, 200 8 reps
Dead lift: 90 12 reps, 180 10 reps, 230 10 reps, 270 8 reps, 360 8 reps
One leg Hammer Curl 3 sets 8 reps each
7’s Seated Curl 8 reps each

Sunday off

Monday Arms Double 7’s
Biceps:
Dumbbell Curls: 45 12 reps, 60 10 reps, 75 8 reps, 80 6 reps
Barbell Curls 7’s: 80 12 reps, 100 12 reps, 110, 10 reps, 110 10 reps, 110 8 reps, 110 8 reps, 110 8 reps
Hammer Curls 7’s: 90 pounds 10 to 8 reps
Triceps
Cable push down: 70 12 reps, 90 12 reps, 100 12 reps, 110 10 reps
One arm Dumbbell: 35 12 reps, 45 10 reps, 60 6 reps
7’s Body Masters Triceps extensions
7’s Behind the head rope extensions

Tuesday Back
Cable Pull downs: 160 12 reps, 200 12 reps, 240 12 reps, 270 9 reps, 300 7 reps
One arm Dumbbell Rows: 80 12 reps, 100 12 reps, 120 8 reps
Barbell rows: 225 12 reps, 275 10 reps, 315 10 reps, 315 8 reps
7’s Cable pullover
7’s Magnum machine rows

Wednesday Quads
Leg Extensions:
150 15 reps, 180 12 reps, 220 12 reps, 280 10 reps
Front Squat
135 15 reps, 225 10 reps , 275 8 reps, 315 6 reps, 335 6 reps
Leg Press 7’s: 630 12 reps, 810 12 reps, 855 15 reps, 925 12 reps, 970 15 reps, 1040 15 reps.
Squat Smith Machine (sumo squat): 180 12 reps, 270 12 reps, 360 10 reps, 360 10 reps, 360 8 reps
Leg Extensions: 220 20 reps, 220 20 reps

 

[tilla52]

When you refer to 7's are you talking about 7 reps at the bottom half, 7 at the top half, and 7 full reps?

 

[Get_Swole]

some stout lifts bro 80 pound db' curls is hossy, keep up the hard work brotha.

 

[jtunderdog]

Yep I was happy to get 45s up for reps. Front squats with 335 is probably pretty interesting too. I always have a hard time keeping the bar stable.

 

[Get_Swole]

^^ i cant do it without a spotter unless im on the smith machine. I have a hole in my arm or gap where my long head bicep used to be and the bar slipped and fell in it one day when i as squatting 225 for reps and i almost broke the smith machine cause i just dropped it haha man that hurt bad.

 

[bigheinz]

When you refer to 7's are you talking about 7 reps at the bottom half, 7 at the top half, and 7 full reps?

You have to read Hany Rambods training i have posted here to understand

 

[bigheinz]

some stout lifts bro 80 pound db' curls is hossy, keep up the hard work brotha.

It is always have been esasy to me, take a look of this photo taken last year by MHP