All set and done,Biceps is the muscle of choice for all new comers in the gym.. in fact obsession for many... Here is a video demonstrating a very basic biceps exercise.. the bread and butter of biceps mass - Wide grip barbell curls....
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Wide shoulders define a bodybuilder... what better exercise can we think of for wide shoulders other than the good old lateral raises...
did heavy machine presses followed by machine rear lateral flys and then stepped into the dumbbell lateral raises.. Did three warm up sets there and jumped into the run down.
10 kg for 5
12.5 kg for 5
15 kg for 5
17.5 kg for 5
20 kg for 5
17.5 kg for 8
15 kg for 8
12.5 kg for 8
10 kg for 7
if you notice closely, i made sure that i paused on top of each rep to give complete contraction of the medial head of the deltoids...
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We planned on doing 5 x 5 on squats. Some days are good and some days are bad. After completing extensions i sensed discomfort on my surgically repaired knee. But we still decided to squat, but not max out. we squatted with 40kgs, 70kgs, 100kgs, 130kgs and finally 160 kgs. As the sets grew heavier, the knee started showing more discomfort. So i decided not to squat all the way down, but stop it at parallel. In spite of the discomfort, it was work perfectly accomplished. The quadriceps were perfectly stimulated.
This video has the last two sets of squat. And here is my high volume quadriceps workout for you information....
leg extensions - 5 x 10-20
squats - 5 x 5
leg press - 4 x 20 ( the leg press machine does not hold more than 8 plates per sidde)
Getting stronger by the day.. 160 kgs is no personal record. But after i tore my lat muscle, i thought that i may never deadlift again.. But here i am slowly progressing on the lifts and growing thicker by the day...
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