ok....new workout - one time a week with the super yoked bb dude from my gym.
We start with over exhausting the muscle by doing really slow positive, hold for 2 sec. and really slow negative for 12 reps. On the last rep, we hold for 10 seconds. So it went like this on every set. He said they normally start with deadlifts, but since it was my first day we were going to skip them because I will probably be sore for 5 days.
Ham curls (each leg)
55x12
Extensions (each leg)
55x12
Leg Press (each leg)
250x15 - each leg seperately till failure
I tried to stand and I couldn't. I couldn't walk as my hams kept on buckling up and making me almost fall. Before this, I was doing 8 reps on squats all the past parallel 345 lbs. and this is all I could do.
Hammer strength Chest (each arm)
80x6
105x12
Lat Pulldown - palms facing toward you
160x12
That's it for that day. The next week is similar just maybe different exercises and different machines, but that is the basis. Really slow positive and negative, 2 second hold, then static 10 seconds on the last rep. This completely tore me up and surprised the hell out of me. This doesn't look like much, but the intensity was way up there. It hurt so good.
