Saturdays Are All About Flys and Cable Crosses

Saturday is leg day for me

I do legs once a week, my routine is

Squats (4x4)
Lunges (2x12)
Leg Extensions supersetted with leg curls (3x12)
Calf Raises (4x15)
GHR or SLDL (3x10)

I'll add more squat reps and take out some of the other crap in a few weeks when my working squat is 315.

You really doing 4 reps on the squats?  Heavy weight I take it?  Not a body builder but curious as hell on that deal.

If you don't mind me asking, what kinda weight on those four reps?  And do you do free bar or Smith machine?

I keep forgetting to do squats

 

The basic rule of thumb is that exercises done at high weight, low reps is for strength training whereas exercises at lower weight and high reps is more mass. Some areas respond better to high reps (calves, shoulders), but I believe to go heavy as hell on squats

Right now I'm doing 295 for 4 reps. I use a Smith Machine, because I got it cheap of Craigslist. If I was doing higher reps, I'd be concerned about not using stabilizer muscles more, but I do enough free-weights that I don't see a big difference when I squat with a barbell.

Squats really are the best exercise. If you haven't done them before (or in a while) you should go real light and work on the form (upper leg parallel - or even a little lower to the floor). There are all sorts of little muscles in your back, hips and glute area that probably not accustomed to the weight, which is why you should go light at first.

Felt like maxing on deadlift today - got 415 for 1 rep

 

I finally remembered to do squats today......  135

 Hey, it's a start..............& you're smart to start light. Nothing like crippling yourself (so to speak) with sore legs to keep you out of the gym.

 

 Pay attention to what's sore in the next day or two.............it can be tough to get the right form for squats.

Good advice themugg

Always been little fraid of squats for that very reason.

Felt it in the hams

Hack squat is a good alt.

Fried, I've recently starting doing DB snatches before my shoulder workout and also before ab workout. They're really fun and get the heart racing. Here's a video of someone doing them with good form... I think you should try them.

https://www.youtube.com/watch?v=RC3VeAACzkI

Will definately check out the you tube later and Thanks for thinking of me

Man I've been in the weight room for 3 weeks and honestly, I don't want to get any bigger.  I think my goal now is to maintain this size and weight.  I'm not big, just like this size though.

Got into a 225 contest with a buddy and don't need to get carried away with that.

Goals for next month are just to maintain.  Could lose a pound or two but this is good enough to get laid

That looks like the kettlebell snatch.  I think the kettlebell has a better angle though.

Thanks for reminding me, I think I'm gonna do kettle bells for a month.  That and bicycling. 

My legs are wimpy and I never work arms but legs and arms are at least cut.  Will probably do legs for a few weeks and minimal upper body.  Those flys have got my chest ripped and only been doing them for maybe a month.

I've never used kettlebells, but I understand what you mean. The DBs I have are just handles and collars so each week I can increase the weight.

The kettlebell handle has an unusual handle that is comfortable but also (I think) works the shoulder.  It's old school Russian stuff.  They make them in all different sizes.  55 used to be the common max but they make them as big as you want now.  My gym has 28/35/55 sizes but it's not necessarily a power technique.

Most people don't talk about maintenance because they treat this stuff as a phase.

I started with a 50lb to get the hang of it, and now use a 90lb... I doubt I'm much stronger, but I've gotten the form right.

My goals are to bench BW x 1.5, Squat x2 BW and DL x2.5 BW.

If you're happy with where you are and want to maintain, 3-4 days is enough. Get a routine that you like and keep doing it that way you can measure to make sure you're not losing strength.

Fried Shrimp:  What exactly is the routine you are doing on the flys and cable crosses that are showing you such good results?

Mostly just flys but do them to FATIGUE and a lot of them.  Been doing various weights but mostly high rep.  For chest, I've been doing about 4 QUALITY high rep sets of flys (20-25 reps) and some incline bench.  Been doing a little flat bench press but not high weight but high rep.  135-185.  If not hitting the gym, can always get a good pump from doing some pushups.  Both normal grip and INSIDE grip.  Don't have to do all that many.  Maybe 3 sets of 25 each.

As a guideline, would maybe do 2-3 sets of incline bench... LOW weight.

And FLYS until the cows come home.