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Log: when did I get so PHAT?14316

The Dark
Knight
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Lower power day:

Squats: 135x8/225x8/275x5/295x5/315x5
Hack squats: 2x225x10
Leg extension: 110x10/130x10
Prone leg curl: 3x90x10
Seated leg curl: 2x90x10
Donkey calf raise: 3x95x15
Seated calf raise: 2x90x15

Cable crunches: 3x140x12
Ball planks: 3x30 seconds
Ball roll-ins: 3x10

47 minutes. Done. Strong. -3X
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ErickFromOmaha private msg quote post Address this user
It usually doesnt take me more than a hour for this routine either. I like how you incorporated abs. I need to do the same.
Post 27 IP   flag post
The Dark
Knight
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That's what I'm talking about! Get in and get shit done. Must be an Eric thing lol! -3X
Post 28 IP   flag post
ErickFromOmaha private msg quote post Address this user
Well Eric(k) is a pretty alpha name if you ask me
Post 29 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by eknight
Leg extension: 110x10/130x10

^^ What... The.... Fock.... is This ???
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AarronStenner private msg quote post Address this user
@eknight are you running PHAT on a 5 day split or 4?
Post 31 IP   flag post
The Dark
Knight
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Quote:
Originally Posted by FiremanSi
Quote:
Originally Posted by eknight
Leg extension: 110x10/130x10

^^ What... The.... Fock.... is This ???


Ha ha ha. I know, right? Trying not to make too many changes to the routine. I see why people like doing them. They're much easier than lunges or leg presses after squats and hacks.

@AarronStenner 5 days straight through with weekends off. -3X
Post 32 IP   flag post
FiremanSi private msg quote post Address this user
@eknight MUCH easier... U can get a great pump but i fucked my knee on them by going FAR to heavy in the 8-10rep range... i think above 12 is a sweet spot for them.
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The Dark
Knight
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Interesting. I didn't feel like I was going heavy today, and don't really want to because of the stress they place on the knees. My rep timing was crazy slow, but in the future I may do more reps at a moderate weight. -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
Interesting. I didn't feel like I was going heavy today, and don't really want to because of the stress they place on the knees. My rep timing was crazy slow, but in the future I may do more reps at a moderate weight. -3X


I tend to go for a couple of sets at 15reps. Feels really tough, but light enough weight so not to cause hassle with my shit right knee.
Post 35 IP   flag post
Hamer93 private msg quote post Address this user
I think it's mainly when people overload the weight or if people 'kick' the pad up instead of pushing which can cause problems. I think there incredible as finisher or to get that sweeeet assss pump
Post 36 IP   flag post
The Dark
Knight
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Back/shoulders:

Seal rows: 6x45x3
Rack Chins: 2x45x12/65x10
Cable rows: 3x150x12
DB incline bench shrugs: 2x65x15
CGLP: 2x120x20
DB shoulder press: 3x40x12
DB upright row: 25x12/30x12
Lateral raise: 15x20/2x20x20
One arm cable rear delt: 3x7.5x15

45 minutes

Done. Strong. -3X
Post 37 IP   flag post
Hamer93 private msg quote post Address this user
Beast. What are current goals and aims?
Post 38 IP   flag post
GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by eknight
Interesting. I didn't feel like I was going heavy today, and don't really want to because of the stress they place on the knees. My rep timing was crazy slow, but in the future I may do more reps at a moderate weight. -3X


RJ has me doing 3 stop extensions and bfr extensions. Allows you to use lighter weight to accomplish the same goal. Might be worth trying.
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ErickFromOmaha private msg quote post Address this user
@eknight where are ya lol
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The Dark
Knight
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So.... yeah.

Apparently I have a sports hernia. I've been advised to take a week off and see how it feels, and if nothing seems to be improving, I'll have to get an MRI on Friday. Look's like at least 3-4 weeks of no gym though. -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
So.... yeah.

Apparently I have a sports hernia. I've been advised to take a week off and see how it feels, and if nothing seems to be improving, I'll have to get an MRI on Friday. Look's like at least 3-4 weeks of no gym though. -3X


Holy fuck!

How did you manage that?
Post 42 IP   flag post
ErickFromOmaha private msg quote post Address this user
Damn bro. I knew something was fishy when I didnt see you update the PHAT log. Ill pray to the iron gods for you.
Post 43 IP   flag post
_RudeCrew private msg quote post Address this user
Sad to hear that man! Rest up!
Post 44 IP   flag post
Frostshock private msg quote post Address this user
@eknight Shiiit that sucks! Think Smolov could have been the culprit?
Post 45 IP   flag post
Elminister private msg quote post Address this user
EK starts doing leg extensions, gets injured soon after. Coincidence? I think not!

On a more serious note, take it easy and I wish you a fast recovery.
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The Dark
Knight
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Fairly sure it was the leg extensions that did me in!

Ok, actually, I did it reaching for a gallon of water in my trunk, twisting awkwardly and felt something mind of pull in my groin. It gradually got worse until I finally had it checked out last week.

Thanks for the get well thoughts guys. Hopefully I can get around having surgery. -3X
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FiremanSi private msg quote post Address this user
Shit news bro. Heal up soon.
Post 48 IP   flag post
jonrivs49 private msg quote post Address this user
Sad to hear. Get well soon.

Quote:
Originally Posted by Frostshock
@eknight Shiiit that sucks! Think Smolov could have been the culprit?


Quote:
Originally Posted by Elminister
EK starts doing leg extensions, gets injured soon after. Coincidence? I think not!

On a more serious note, take it easy and I wish you a fast recovery.
Thinking the same thing, Smolov then a Leg extensions did that?
Post 49 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@eknight So, what's the prognosis? How are things going?
Post 50 IP   flag post
AarronStenner private msg quote post Address this user
@eknight rest up and get well soon man
Post 51 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hows the body healing are you easing back into the gym? This log had potential!
Post 52 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Will update life soon, I swear! -3X
Post 53 IP   flag post
ErickFromOmaha private msg quote post Address this user
If you dont you better change your name. Eric (k) s never give up
Post 54 IP   flag post
MMB private msg quote post Address this user
God damn this sucks! Those kinda thing apparently always happen when were doing everyday life littlw thing. Whish you a easy/fast recovery.
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