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WinnersNeverQuit private msg quote post Address this user
@eknight Hi ek, just wondering what your thoughts are on seated leg curls vs. laying leg curls? I ask because I see you use seated, and remember you stating that due to the muscles points of origin and insertion, romanian deadlifts were not able to fully utilise each head of the hamstring muscles. So i was wondering if the hip being in extension or flexion had impact on the effectiveness of the type of hamstring curls being used?
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The Dark
Knight
eknight private msg quote post Address this user
Good memory, and that's actually why I prefer seated- starting with the hips flexed allows a greater stretch and fuller contraction of the hamstrings. -3X
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WinnersNeverQuit private msg quote post Address this user
@eknight makes sense, thanks! I've done seated for the past year or two almost exclusively, for the exact reason of feeling a better contraction, but was never too sure about it's worth comparatively. I've a similar question on calves actually, I know the soleus is active mainly when the knee is bent, but is this to the detriment of the gastrocnemius? As I currently only use seated out of personal preference.
Post 228 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Because the gastroc crosses the knee joint, when the knee is bent, gastroc activation is minimal with plantar flexion. -3X
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The Dark
Knight
eknight private msg quote post Address this user
9/3/17:

Bench press: 135x5/185x5/225x7/225x7/205x8
Cable fly: 4x20/15/12/12
Superset- a1. band pull aparts 4x20
a2. Close grip cable rows 4x20/18/18/15

Superset- b1. lateral raises 4x15/12/10/10
b2. DB curls 4x12/10/10/10

Done. -3X
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THE GODFATHER wannabemuscular private msg quote post Address this user
@eknight Hope all is well with you and the family.

Anyway, question - How do you count Deadlifts and Squats in regard to quad:ham ratio?
While both moves use both muscle groups, Deads are typically harder on Hams and Squats harder on Quads. Would you agree? To keep it simple, could one just count Deads as Ham work and Squats as Quad work?
Post 231 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Yes I think as long as you have appropriate accessory work, that's fine. -3X
Post 232 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
9/13/17:

Bench press: 135x5/185x5/225x5/245x5/275x4/225x8
Cable fly: 4x20/15/12/12

Superset- a1. band pull aparts 4x20
a2. Close grip cable rows 4x20/18/18/15

Superset- b1. lateral raises 4x15/12/10/10
b2. DB curls 4x12/10/10/10
b3. Triceps pushdowns 4x15

Done. -3X
Post 233 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
9/15/17:

Squats: 135x5/185x5/225x5/255x5/295x3/315x2
Single leg press 3x8
Seated leg curl 4x10

Core work.

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
9/16/17:

Incline DB press, 6" eccentric 3x40x5
Incline DB press 50 reps AFAP- 25# DB 2:01

Superset:
CGLP 90x12/110x10/130x10/150x10
Band face pull + ER 4x10

Iso-dynamic side lateral raise 4x10x8

Superset:
Empty barbell curl 30# 4x30/25/25/20
Triceps band push-downs 4x30/25/25/20

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
9/25/17:

Bench press: 135x5/185x5/225x5/275x4/295x3/315x1- full 2 second pause
Cable fly: 4x20/15/12/12

Superset- a1. band pull aparts 4x20
a2. Close grip cable rows 4x20/18/18/15

Superset- b1. lateral raises 4x15/12/10/10
b2. DB curls 4x12/10/10/10
b3. Triceps pushdowns 4x15

May have had another 5-10 pounds in that last bench, but I'm happy with three plates for today. -3X
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Jsn3004 private msg quote post Address this user
Happy birthday!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Happy Birthday old man!
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NorIda private msg quote post Address this user
Happy birthday! You don't look a day over 50!....
Post 239 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@Jsn3004 @wannabemuscular @NorIda thanks guys! Too kind! -3X
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The Dark
Knight
eknight private msg quote post Address this user
9/27/17:

Hack squats: 135x10/225x7/275x7/315x5/365x5/225x10
Single leg press: 3x135x10 each side
Calf press: 3x135x15
Seated leg curl: 2x70x10
Straight leg deads: 2x135x12

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
9/28/17:

Incline DB press, 6" eccentric 3x40x6
Incline DB press 50 reps AFAP- 20# DB 1:39

Superset:
CGLP 90x12/110x10/130x10/150x10
Band face pull + ER 4x10

side lateral raise 4x10x12

Superset:
Empty barbell curl 30# 4x30/25/25/20
Triceps band push-downs 4x30/25/25/20

Done. -3X
Post 242 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
9/30/17:

Bulgarian split-squats w/3 second iso-hold in bottom position: 3x40#DBx6 reps per side

45 pound plate deads- 2x20reps

Seated leg curl: 70x12/2x90x8

Standing single leg calf raises, 2 second iso-hold in top position: 45x10

Swiss ball planks: 3x1:00

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
10/2/17:

Bench press: 135x5/185x5/225x5/275x5/295x5
Cable fly: 4x20/15/12/12

Superset- a1. band pull aparts 4x20
a2. Close grip chin ups 4x10

Superset- b1. lateral raises 4x15/12/10/10
b2. DB curls 4x12/10/10/10
b3. Triceps pushdowns 4x15

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
10/3/17:

Leg press: 135x15/225x10/315x10/2x405x10
Bulgarian Split squat: 3x95x10 each side
Calf press: 3x135x15
Seated leg curl: 2x70x10
Straight leg deads: 2x135x12

Done. -3X
Post 245 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Didn’t miss any days, just inconsistent with logging.

10/9/17

Bench press: 135x5/185x5/225x5/255x5/295x3/315x4
Incline DB press: 50x10/60x10/70x10/35x30
Tri-set: prone DB row iso-holds 45 secs/35/30
Prone DB rows: 3x25x10
Rear delt flyes: 3x20x15

Band triceps push downs 130 reps total in rest-pause fashion.

Done. The 315x4 was a post-death PR. -3X
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The Dark
Knight
eknight private msg quote post Address this user
10/10/17:

Rack pulls: 135x5/225x5/275x5/315x5/365x5/405x5/455x5
Bulgarian split squats: 3x95x10
Superset: a) chin-up 12/10/10/10
b) band face-pulls w/external rotation 15/15/12/12

Calf raises x 100

Ab work.

Done. -3X
Post 247 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
10/13/17:

Iso-hold flat DB bench- 3 sec pause at bottom: 3x70x6

Superset- a) wide-grip lat pulldown, 10 second iso-hold on last rep 4x12
b) band pull aparts 4x30/20/20/20

Superset- a) machine press, 5 second eccentric 4x10
b) cable rows 4x20/15/15/15

Empty barbell curls 50 reps total.

Leg shot from this week:



Done. -3X
Post 248 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
10/15/17:

Barbell Bulgarian split squats, 3 second pause at bottom: 3x95x6
Superset: a) straight leg deads: 3x135x10
b) shrugs 3x135x20/18/15

Cable rows: 3x20 reps

Goblet squats: 50# x 20

Abs

Done. -3X
Post 249 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
10/16/17

Bench press: 135x5/185x5/225x5/255x5/295x7
Incline DB press: 50x10/60x10/70x10/35x30
Tri-set: prone DB row iso-holds 45 secs/35/30
Prone DB rows: 3x25x10
Rear delt flyes: 3x20x15

Band triceps push downs 100 reps total in rest-pause fashion.

Done. -3X
Post 250 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
10/18/17:

Deads: 135x5/225x5/275x5/2x315x5
Bulgarian split squats: 3x135x10/8/8
Superset: a) chin-up 12/10/10/10
b) band face-pulls w/external rotation 15/15/12/12

Calf raises x 100

Ab work.

Done. -3X
Post 251 • IP   flag post
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