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ERock5 said:
Sounds brutal lol
Click to expand...
Sissy squats are pretty tough to begin with, I've seen some video of ppl doing them on hack squat machines and seem pretty brutal.

www.instagram.com

Wesley Vissers on Instagram: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in

17K likes, 143 comments - wesleyvissers on September 1, 2026: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in bio. Stay...
www.instagram.com www.instagram.com
 
ERock5 said:
honestly never done these. Any certain equipment required?
Click to expand...
Nah, just feet way back in a squat stance.

Smith or hack usually line up well.

LIGHT light weight. Like a 25 on each side on a smith or nothing on the hack. They can wreck your knees if you don't go through the movement deliberately and really stabilize with the quads.
 
Montego said:
Nah, just feet way back in a squat stance.

Smith or hack usually line up well.

LIGHT light weight. Like a 25 on each side on a smith or nothing on the hack. They can wreck your knees if you don't go through the movement deliberately and really stabilize with the quads.
Click to expand...
Will give them a shot Sunday see how they feel. 🤟
 
WED said:
Sissy squats are pretty tough to begin with, I've seen some video of ppl doing them on hack squat machines and seem pretty brutal.

www.instagram.com

Wesley Vissers on Instagram: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in

17K likes, 143 comments - wesleyvissers on September 1, 2026: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in bio. Stay...
www.instagram.com www.instagram.com
Click to expand...
I dont particularly have bad knees but i tried this with zero weight awhile back and felt like i should not be attempting this what so ever lol
 
WED said:
Sissy squats are pretty tough to begin with, I've seen some video of ppl doing them on hack squat machines and seem pretty brutal.

www.instagram.com

Wesley Vissers on Instagram: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in

17K likes, 143 comments - wesleyvissers on September 1, 2026: "You asked how I set up sissy hack squats. Here's the exact setup, start to finish. Deep stretch, light weight, big quads. Knees forward and hips off the pad is where it starts working. My plans are on the site, link in bio. Stay...
www.instagram.com www.instagram.com
Click to expand...
However he has a leg raises vid he posted that i tried, its fckin brutal lol
 
Morning fam. Killer arm session this morning. Up 7 lbs since last Friday so moving a little faster than expected but strength is climbing across all lifts every day so we rocking with it. Sleep and recovery still best it’s ever been even with not getting 8 hours sleep. Gonna bump gh up to 6 units

Arms
Thursday, Oct 01, 2026 at 5:10am

Bicep Curl (Cable)
Set 1: 150 lbs x 12
Set 2: 150 lbs x 11
Set 3: 150 lbs x 10

Triceps Pushdown
Set 1: 170 lbs x 17
Set 2: 170 lbs x 15
Set 3: 170 lbs x 13

Triceps Extension (Machine)
Set 1: 150 lbs x 13
Set 2: 150 lbs x 13
Set 3: 150 lbs x 12

Rope Cable Curl
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 15

Skullcrusher (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 11

Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 9

Push Up - Close Grip
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps

Preacher Curl (Machine)
Set 1: 130 lbs x 9
Set 2: 100 lbs x 12
Set 3: 100 lbs x 11
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ERock5 said:
Leg day baby! It’s crazy how good my knees feel. Only thing I’ve done different is added turmeric in so maybe it was an inflammation problem I’m not sure but either way I’m actually able to train legs like I’m supposed to so I know my quads are about to blow up. So therefore my hamstrings will be number 1 priority but I’ve been connecting well on them and I think adding in rdls will help a ton. Gay gym still hasn’t fixed the quad extension machine.

Legs sets 8-12
Adductors superset abductors
Lying hamstring curls
Smith squats
Walking lunges
Single leg press
Rdl
Calf raises
View attachment 276701
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I did legs yesterday and mainly focused on hamstrings which I’ve never done……. Yup I’m feeling it


Sent from my iPhone using Tapatalk
 
Just an example on how bg has been. These numbers are fantastic for me. I’m 1.5 hours post meal right now. High days are every 4th day and I’m doing humalog every other meal on that day so numbers actually end up being better on high days
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ERock5 said:
Just an example on how bg has been. These numbers are fantastic for me. I’m 1.5 hours post meal right now. High days are every 4th day and I’m doing humalog every other meal on that day so numbers actually end up being better on high days
View attachment 277568
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What monitor is this? I want to try one of these out. Was talking to my barber about his a few weeks ago and he had an extra for me
 
WED said:
What monitor is this? I want to try one of these out. Was talking to my barber about his a few weeks ago and he had an extra for me
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This is dexcom. It’s pretty accurate and you can calibrate it with your finger pokes. I tried lingo before and it was not accurate at all.
 
Back day and high day! Everything clicking very well. Just checking boxes. Going to be in a really good spot to start blast in a couple weeks.
Dropped weights and really focusing slow controlled reps with good contractions and time under tension. It’s made a huge difference with me connecting on the muscle I’m targeting.

Back
Saturday, Oct 03, 2026 at 7:52am

Lat Pulldown (Cable)
Set 1: 175 lbs x 13
Set 2: 175 lbs x 12
Set 3: 175 lbs x 10

Landmine Row
Set 1: 150 lbs x 15
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11

Seated Row (Machine)
Set 1: 275 lbs x 13
Set 2: 250 lbs x 13
Set 3: 250 lbs x 10

Single Arm Cable Row
Set 1: 112.5 lbs x 13
Set 2: 112.5 lbs x 12
Set 3: 112.5 lbs x 10

Rack Pull
Set 1: 315 lbs x 10
Set 2: 315 lbs x 9
Set 3: 315 lbs x 7

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 14
Set 2: 120 lbs x 13
Set 3: 120 lbs x 10
 

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Sup guys. Absolutely smashed legs last night. Finally experiencing what real leg days should feel like. Knees still feeling amazing. Gonna pull bloods next Tuesday. If everything looks good it’s time to rock and roll!!
@Montego I did the sissy squats on the hack squat machine last night and fuck me. By the 3rd set my legs were trembling 🤣 may throw these in every other leg day or so

I think I got all the pump there was to get
IMG_6105.jpeg
 
ERock5 said:
Sup guys. Absolutely smashed legs last night. Finally experiencing what real leg days should feel like. Knees still feeling amazing. Gonna pull bloods next Tuesday. If everything looks good it’s time to rock and roll!!
@Montego I did the sissy squats on the hack squat machine last night and fuck me. By the 3rd set my legs were trembling 🤣 may throw these in every other leg day or so

I think I got all the pump there was to get
View attachment 277768
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sick legs, sick shirt!
 
Chest and shoulders this morning. Just checking boxes and putting in the work. Consistency is what counts. Bodybuilding teaches you patience forsure
Enjoying training though. On my Nick walker training with lower weights and very slow controlled reps especially on chest cause that’s one muscle I struggle connecting with but seems to be working pretty good.
Sitting around 230ish fasted. Ready to hop back ON


Chest and shoulders
Tuesday, Oct 06, 2026 at 5:05am

Butterfly (Pec Deck)
Set 1: 200 lbs x 12
Set 2: 200 lbs x 12
Set 3: 200 lbs x 9

Incline Bench Press (Smith Machine)
Set 1: 275 lbs x 7
Set 2: 245 lbs x 11
Set 3: 225 lbs x 10

Bench Press (Smith Machine)
Set 1: 225 lbs x 8
Set 2: 205 lbs x 8
Set 3: 205 lbs x 7

Chest Dip
Set 1: 12 reps
Set 2: 11 reps

Lateral Raise (Machine)
Set 1: 200 lbs x 11
Set 2: 180 lbs x 10
Set 3: 150 lbs x 12

Front Raise (Dumbbell)
Set 1: 20 lbs x 12
Set 2: 20 lbs x 12

Rear Delt Reverse Fly (Machine)
Set 1: 200 lbs x 12
Set 2: 200 lbs x 11

Shoulder Press (Machine Plates)
Set 1: 150 lbs x 9
Set 2: 150 lbs x 8



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