Stamina's Epic Fail Log

[jlohm1]

ive never gotten much results with the leg press, but yet im not leg pressing 900+

squats work amazing for me

[Warrior21]

I agree, love my squats. Leg press I throw in every now and then but my leg routine focuses around squats. I should do more leg press though.

[jlohm1]

im the same way warrior. i do leg press some but not a ton

[debo]

Squats are great for a "total body" type of exercise, but you can definitely target your quads more effectively in a leg press (IMO). Don't get me wrong, I love me some squat, but I find myself getting away from squatting for power now and doing power movements on the leg press and training explosive movement on the squat.

[Stamina]

Meal 4:

Pre Workout Meal - 2 Chicken Parm Breasts w/ Light Pasta (45-55 Grams of Protein)

Supp:

2 Scoops of Purple Wrath BCAA's

[BigGuy951]

I used to feel tension in my lower back as well, here's the trick. Your positioning on the bench is very important. Keep your entire back (upper and lower) pressed firmly against the bench. Do not allow any bit of space to exist between your lower back and the bench. Keep your head back as well! Your posture has to be straight in order to avoid unnecessary pains.

Thanks! I tried it and it worked. I still felt the tension in my lower back but not the pain. I'd imagine the tension is normal though, there areabout 500 lbs pressing down on my legs and putting more weight on my lower back, where most of the weight rests on the bench we have at my gym.

My mistake was i would pick my head and a little bit of my upper back off the back rest to look and make sure i brought the weights down to a little less than 90 degrees (knees bending)when i was new to leg presses and it just stuck. I'll stop doing that now

[Stamina]

Thanks! I tried it and it worked. I still felt the tension in my lower back but not the pain. I'd imagine the tension is normal though, there areabout 500 lbs pressing down on my legs and putting more weight on my lower back, where most of the weight rests on the bench we have at my gym.

My mistake was i would pick my head and a little bit of my upper back off the back rest to look and make sure i brought the weights down to a little less than 90 degrees (knees bending)when i was new to leg presses and it just stuck. I'll stop doing that now

Also check the positioning of the back rest, it may be too upright, try dropping it down a peg.

[Stamina]

Before hitting the gym, one scoop of Hemo Rage (Pre Workout NO) 8:20PM

[Stamina]

Shoulders/Traps Today:

Seated Arnold DB Press:

45lbs (each hand) 90lbs total by 12 reps for 3 sets (Warm Up)

Seated Military Press:

90 by 10
140 by 10
180 by 10
200 by 10
220 by 8

Behind the Neck Military Press (Smith Machine):

90 by 12
110 by 10
130 by 10
150 by 7

Front DB Raises:

30 by 10
40 by 10
50 by 10

Side DB Raises:

30 by 10
40 by 10
50 by 10

Side Overhead DB Raises:

40 by 10 by 3


Incline Bench Side DB Raise (Knees on Bench):

20 by 30 (each arm, no rest)

Reverse DB Raise:

20 by 10 by 3

Reverse Delt Pulls (Cable Machine):

50 by 10 by 3 (Each Arm)

DB Shrugs Superset with Hammer Strength Shrug Machine:

130 by 12/360 by 10
140 by 12/360 by 10
160 by 12/360 by 10
170 by 12/360 by 10

Sauna: 25 Minutes

Done!


Not the greatest workout as I was tired to begin with, finger still hurting from the softball injury last week so gripping the dumbbells for the shrugs were kinda hard.

Also ran out of time, I wanted to hit up Hammy's but didn't want to sacrifice Sauna time. I'll get to the Hammy's tomorrow.

Rest periods for all DB raises were kept under a minute to keep the tension on the delts.

[Stamina]

Supp:

Tribulus - 1 Pill with 8oz of Water

[Warrior21]

Nice bro!!!

[Stamina]

Nice bro!!!

Thanks Brotha!

[Stamina]

Meal 5: (in 10 Minutes)

2 Scoops of Beverly International's Ultimate Muscle Protein (Casein) 40 Grams of Protein.


Supp:

ZMA - 3 Pills


Not really hungry enough to make meal 5 a solid one, so I'm going to get in my Casein now for recovery purposes.

[BKdoubleStacker]

Squats are great for a "total body" type of exercise, but you can definitely target your quads more effectively in a leg press (IMO). Don't get me wrong, I love me some squat, but I find myself getting away from squatting for power now and doing power movements on the leg press and training explosive movement on the squat.

Squats >>>>>> leg press

leg presses arent terrible, but they are certainly no where near as effective as a freeweight squat. you are in a fixed position pressing in a fixed motion, hence why it you can load much more weight on it than a barbell.

[BKdoubleStacker]

Before hitting the gym, one scoop of Homo Rage (Pre Workout NO) 8:20PM

fixed