Getting Ripped with Synthetek
Elvia1023
New member
I ended up training tonight as my shoulder felt a little better and I was fed up of doing nothing. I decided to train legs but just using machines and nothing were I had weight on my shoulders/back or carrying db's. I started with calf presses on the leg press and only went up to 3 plates a side. But I was doing set after set with no more than 15 secs rest. For the final 3 sets I had about 5 secs rest between sets. I rotated different foot widths during every calf set just to change things up a little.
For hams I done standing leg curls and roman chair back extensions making sure to really squeeze my hams. More of the same with the leg curls and not going very heavy but just doing set after set with minimal rest. I id start to do some barbell stiff leg deadlifts but my shoulder was hurting so I left it.
Then came some hip and glute extensions followed by hip abductors. For hip abductors I lean forward sitting upright and it makes things twice as hard. Lots of sets/reps and static holds and intense sets. For quads I just done leg extensions and about 10 sets of 20 reps going up in weight every set. I ended with the full weight rack for 20 reps and 20 partials and that was painful to see the least.
Afterwards I done various back and leg stretches. All in all a great workout and I am feeling better and my shoulder is ok. I did do some shoulder stretches during my workout. My gym has 2 arm bike cardio machines so I figured after training legs to try it out just to get my shoulders moving. I kept the resistance low and didn't stay on it long but it did help loosen me up.
Tomorrow will be an off day and hopefully my right trap carries on improving. I should be gtg very soon and will get some massage work to help prevent any future issues. As a result I will definitely be starting my syntherol cycle in the next 2 days
For hams I done standing leg curls and roman chair back extensions making sure to really squeeze my hams. More of the same with the leg curls and not going very heavy but just doing set after set with minimal rest. I id start to do some barbell stiff leg deadlifts but my shoulder was hurting so I left it.
Then came some hip and glute extensions followed by hip abductors. For hip abductors I lean forward sitting upright and it makes things twice as hard. Lots of sets/reps and static holds and intense sets. For quads I just done leg extensions and about 10 sets of 20 reps going up in weight every set. I ended with the full weight rack for 20 reps and 20 partials and that was painful to see the least.
Afterwards I done various back and leg stretches. All in all a great workout and I am feeling better and my shoulder is ok. I did do some shoulder stretches during my workout. My gym has 2 arm bike cardio machines so I figured after training legs to try it out just to get my shoulders moving. I kept the resistance low and didn't stay on it long but it did help loosen me up.
Tomorrow will be an off day and hopefully my right trap carries on improving. I should be gtg very soon and will get some massage work to help prevent any future issues. As a result I will definitely be starting my syntherol cycle in the next 2 days
Similar threads
