Friday morning made it to the gym nice and early, was in there by 5:30 am!  I often enjoy a little Friday morning spin, but I had gains to go find that day.

Friday AM Chest & Arms (40-45 sec rest)

Rotator Cuff Warmup (15 lb DB through ROM 15 times a side, back and forth five times with no rest)

Incline DB Press
65s x 15, 15, 15, 11

Decline Bench
185 x 8
135 x 15
135 x 15
135 x 12

Pec Deck
100 x 15
100 x 15
110 x 15
120 x 15

Seated Alternating DB Curls (twisting)
35s x 15, 15, 12, 15

EZ Bar Curl
60 x 15, 15, 15, 15

EZ Bar Skullcrusher
50 x 15
50 x 15
50 x 15
60 x 15

EZ Bar French Press
60 x 15, 15, 15, 15

notes:  I was so unhappy with those declines!  I haven’t done them many times before, and it was the first time on this particular decline bench, and the bench wasn’t adjustable so I was too tall so the bar ended up hovering over my stomach, but… but… dammit!  Just sad.  I dropped weight after the first set, and couldn’t keep up on even 1 wheel.  I had done chest on Tuesday, maybe I was still tired from that.
For the EZ bar work, I found out the preset 60 lb bar was “loose”, so the metal on the inside of the weight kept SCREECHING against the bar.  So I had to keep it under control the whole time, any jerking at all and it would be metal on metal screeching.  I didn’t want to piss off too many people, 5:30 AM gym is full of some cranky and serious people, haha.
Whole thing took slightly less than an hour, then home for some food, then off to work!  Felt great!  Endorphins from the workout had me extra-peppy at work, my coworkers were impressed.

 

Saturday was Leg Day!  Luckily, I found a female friend to join me, let’s do it!

Saturday AM Quads & Calves

Theme here is slow slow slow negatives (4-5 sec, even on drop sets), full ROM, traded sets back and forth between us

Leg Extensions
90 x 8
120 x 8
150 x 8
180 x 8 DROP 150 x 10 DROP 130 x 10

Hack Squat Machine
2 plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8 DROP 2 plates 1 quarter x 8 DROP 2 plates x 8 DROP 1 plate x 8

Stationary Backwards Lunge w Dumbbells
40s x 10 (each leg)
40s x 10
30s x 10
25s x 10

Leg Press Machine
160 x 20
200 x 20
220 x 20
240 x 20

Seated Calf Raise
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12

Standing Calf Raise Machine
300 x 8
300 x 8
280 x 8
280 x 8 DROP 240 x 6 DROP 180 x 6 DROP 120 x 6 DROP (same weight, bounce through midrange of ROM until failure)

notes:  We were both too gassed by the end to do any cardio.  I brought a scoop of Allmax Carbion and a Quest bar but she forgot food, so we split them for energy after the workout.  Besides, we were there for 2 hours at that point.  Enough!

Going full ROM on hack squats was tough!  It exposed just how much I rarely go past parallel.  Good lesson in there for me.
My word I hate lunges!  My form was slipping by the second set so I had to keep dropping weights to keep those slow negs and good balance.  Ladies love lunges, in my experience.  This is a major point in their favour.

I wanted the 45 degree leg press, but there was a guy and 2 girls tying up the only one, so we had to use the machine.  Its ok, it still was pretty good, our quads were beat up at that point.  During one of my friend’s sets, a male trainer walks up and stops us and says “move your feet farther up, if you keep them that low you focus on your quads.”  To which I responded, “yes that is what we want, focus on quads.”  Then I audibly reminded my friend, “spread your feet out without moving them to activate your quads, then mentally imagine a PULL down with your hamstrings on that slow negative.”  The trainer got a puzzled look on his face and walked away…

And that was that!  Another successful Leg Day (well at least the quads), dead and buried.

 

How about you guys?  Have anything fun planned this weekend?  Leave a comment below!

 

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