Deadendgeneration wrote:'Frilla wrote:Deadendgeneration wrote:Weight has gone down from 96.6kg's to 93.3kg's. Bit more than I intended to lose straight off the bat, but I guess the change in diet and my metabolism will have seen to that. Looking to lose about 1kg per week from here on. Stopped posting the diet as it was too much hassle trying to remember everything I'd eaten, something I will come back to if the weight loss slows.
Looking to add a few more exercises to me legs and back day, any suggestions???
Dumbell or barbell lunges are great, also give the leg press a crack every now and again.
I'll give lunges a go. They've only got a pulley leg press at the gym that goes up to 107kg's. Do sets of 15 on it without any trouble at all so not really sure how much benefit it has. Heard good things about lunges but never really given them a try.
Lunges are great for Quads and Glutes.
When i do legs, i make sure i near crawl out of the gym.
After a warm up, i do 2 sets of front squats. 1st set 100kgs for 10 reps. 2nd set 140kgs for 8 reps.
2 sets of rear squats. 1st set 140kgs for 10 reps, 2nd set 180kgs for 6 reps.
3 sets of Hack squats. 1st set i do 120kgs. 2nd set 160kgs 3rd set 200kgs. reps of 10, 8, 6.
3 sets on the leg press. Same weight, 380kgs. reps 10, 8, 6.
Dumbell lunges. 35kgs each, i lunge across the gym, maybe 8 steps each leg.
Leg extensions, 2 sets of 12 reps using the whole stack, not sure how heavy exactly.
Seated Calf raises using the smith machine, 2 sets of 220kgs for 10 reps. Donkey calf raises, this one looks a bit odd, you have to stand on the end of a step with your heels off it, bend over, have a training parter or 2 to sit on your back then do calf raises.
it looks gay but it really works.
