Archive for October, 2013


Monday Legs

Squat Day!  My personal best in the past was 245 for a set of 8, so realistically I was aiming for 3 wheels.  I took a scoop of Fast Fuel 20-25 min before the weights, sipped on a scoop of Fast Fuel and ReGen during the workout, then a scoop of ReGen right after.

We set up the cage to about parallel depth.  I don’t have any awesome pics of deep squatting, sorry.  Bear in mind I have big hams so it may be deeper than you think, but at any rate let’s say the heavy squats were just before parallel or around parallel.  Hippy form mofo’s, please critique and hate away; in the meantime I’ll keep pushing weight while you keep pushing hate, haha.

Oct 28 – Legs

Warmup 5 min on the elliptical

Heavy Squats (about 60-120 sec b/w sets)
225 x 5
245 x 4
265 x 4
295 x 2
315 x 2  PR
335 x 1 PLUS fail  PR
315 x 1
IMG_3034

Hit my PR at 3 wheels, then one more PR!  I failed on the second rep of 335.  Then we dropped the weight to 315 and I had to squat cold from the cage up to rerack it, lol!  I was plum tuckered after that, so we lightened the weight for some light squat work, also dropped the cage bars one notch.

Overall I figure I beat my 1 rep max estimate by about 10%, so huge success!!

Light Squats to about parallel or slightly below, still 60-120 sec b/w sets
135 x 10
135 x 8 w/ 3 sec negs, PLUS 3 second HOLD at the bottom
135 x 15
IMG_3037

We tried slow negs with a hold at the bottom, that was fun!  Tiring but fun.  Sets 1 and 3 were normal tempo.

Superset Stepback Lunges and Prone Leg Curls  (rest about 45 sec)
BW x 15 & 75 x 15
2×20 lb KBs x 12 & 75 x 15
2×30 lb KBs x 10 & 100 x 10
IMG_3040

Tharz yur butt shot!!  Man, do I hate lunges!  Good thing I have a trainer, would be hard-pressed to do them on my own.

Superset Abs V-Ups and Single Straight Leg Raises (about 45 sec rest)
15 & 12
15 & 12
15 & 12
IMG_3048

I also hate “boats”, but my tailbone felt good, so F it, let’s do it.
IMG_3052

This rep looked like **** because I couldn’t keep my upright leg straight, but check OUT that butt shot!  I need a bearskin rug and a fireplace…

Whole thing took about an hour.  Massive PR tonight!  Thanks Fast Fuel!!

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Sunday Chest, Biceps

I had to play some catch-up!  Saturday Chest and Biceps and Sunday Rest Day got switched.  I took my gimp calves and hobbled down to the gym.  I took a scoop of Fast Fuel 30 min before I lifted up a dumbbell, and took a scoop of Fast Fuel and a scoop of ReGen during the workout, another ReGen scoop during the cardio.  They taste well together (Blue Razz and Lemon Lime) and no issues mixing, little to no residue on the sides; I didn’t need to reshake during the workout!

Oct 25 – Chest, Biceps
(3 sec negative on every rep, 45 sec b/w all sets)

Rotator Cuff warmup – 15 lb DB taken through ROM 15 times, back and forth arm to arm with no rest for 4 sets

Incline Dumbbell Press about 30 degree incline
55s x 10
55s x 10
55s x 10
55s x 10

I could feel my shoulder getting tired, so I made Inclines my first movement.  Nice and slow negative with an explosive positive, keeping the DBs from resting at the top by not bringing my hands too close together.  Got a good stretch out of it too.

Decline Press Machine
160 x 8
160 x 7
160 x 5
120 x 8

I thought a machine would be better to exhaust myself on than a barbell.  I was starting to tucker out fast on those slow negatives!  I don’t think I like this machine all that much, would rather go back to the barbell, even if it was easier on my shoulder.

Cable Fly  (lowered rest to 30 sec)
80 x 10
60 x 10
60 x 10
60 x 8

I really like this particular cable machine, so I went back to it, experimenting with the straightness of my arms and just getting a good stretch and squeeze.

Bench Press Machine
150 x 12
110 x 13
90 x 15
70 x 13

I went to use this as a finisher, and whoo boy was my chest tired!  It was very humbling actually, I feel bad having to type those weights in my log… By that point I had no gas left, and COULD NOT control the negatives for very long – right when I hit the teens I couldn’t control the descent, so the reps you see are not a result of me not being able to lift it, but me not being able to maintain a 3 second negative, or not being able to keep my lower back on the chair.  I kept dropping the weight and it kept not making a difference.  It was pure agony at that point.  So from that perspective, a good finisher!  But I already knew past 8-10 reps my slow rep energy tanks.

Preacher Curl Machine (arm rests at eye level)
100 x 8
100 x 8
120 x 8
140 x 8 DROP 100 x 8 DROP 80 x 5 DROP 60 x 6

I like this machine, having the arm rests so high up is sweet!  Part of exploring the full ROM meant bringing my arm completely straight, which can be tough for me with my bad elbows.  So slow neg bicep work is just as much about strengthening my joints as anything else.

Dumbbell Preacher Curls (one arm at a time, wrists broken)
40s x 8/8
40s x 8/8
40s x 8/8
40s x 8/8 DROP 30s x 6/7 DROP 25s x 5/5 DROP 20s x 4/7

I hope you realize for the drop sets I stayed on one arm, I didn’t keep going back and forth arm to arm, that would defeat the purpose   So, a triple drop set on the left arm, then a triple drop set on the right.  Keeping your wrists unlocked only adds to the difficulty, it means you can’t use your forearms to help as much.

Again, the toughest part of this is lowering a dumbbell with control into a straight arm with the weight pulling down on your joint.  Obviously, you can’t go heavy with that caveat, so it isn’t a weight competition.  I still think I did alright using a 40, and in the end I think I only got my arms 90-95% straight.  Even at that point, I could feel myself pass way beyond the strongest part of my bicep ROM, so that part was a success, tapping the extremes for growth.

Overhead Cable Curl
70 x 20
70 x 13
70 x 15
70 x 15 REST PAUSE for a few seconds, did another 5 reps

Another nice finisher, although I noticed that my biceps seem to have more endurance than my chest.  Food for thought.  Overhead cable curls might be my favorite finisher, not too stressful on a straight arm, given where the pull is coming from.

While doing this finisher, I got to witness an amusing battle of the sexes.  A young guy was using the 45 degree leg press.  A hot young woman in a nice outfit starts to saunter around his periphery.  He notices her, and asks, “did you want to use this machine?”  She responds, “I don’t really know HOW” (using that inflection women use when they want to be coy).  He, however, does not take the bait, and instead lamely replies, “do you want to trade in and out?”  She says no that’s ok, then finds the nearest machine to his leg press, which was a standing leg curl machine, and starts using that, sticking her (cute) butt out in his general direction the whole time.

He, however, is completely oblivious, finishes his set and walks away.  The whole time I can only chuckle to myself.  She notices me checking her butt out, and maybe derives some sense of satisfaction from that, although I was half-laughing at her.  Its fun watching hot girls get shot down in the gym!  I thought of the old guy in the cave at the end of the Indiana Jones movie… “She chose… poorly…”  In other words, she should have flirted with me, I would have spotted that gym bunny for a good hour!  Instead, she just exposed how weak her game was.

post-wo cardio
Elliptical for 30 min, if only to help loosen up my calves

And then I came home and caught up on tv.  And I was NOT disappointed!  I just watched Precious have sex with a minotaur!  That just happened, now in my brain forever.

Friday Back

Have I only been doing this log for 1 week?  Feels like forever 😛

Friday afternoon with the trainer.  We have been doing our compound routines (you see me doing them on Friday and Monday) for a few months now, so we decided to make this a DL session and Monday will be our Squat-focused session, then we will take a Friday off (Nov 1) and redo my routines.  This doesn’t affect what I do on my own, I want to keep doing those for a while, but my Mon/Fri sessions with the trainer will get reworked a bit.  I suspect she will want to work on my core and conditioning a bit more devotedly.

I took a Fast Fuel scoop before the workout, took a second Fast Fuel during the workout for the heck of it, a scoop of ReGen during the workout and another scoop right after.

Deadlift Day!

Oct 25 – Back
(regular tempo, long breaks in between sets)

Sumo Deadlift
225 x 5
295 x 5
315 x 4
335 x 2  PR
355 x 1  PR
365 x 0
365 x 0
355 x 0
315 x 0

IMG_3016

Hit a PR!  Felt good, so went for another PR.  Hit that too.  Went for a third PR.  No dice.  But I was stubborn.  After all, a failed attempt is just anoither warmup, right?  Tried again, nada.  I had problems with the start of the movement, using my legs to get it off the ground, coordination was off.  So we dropped the weight, and I failed AGAIN.  Dropped the weight again, and failed AGAIN.  I think I had psyched myself out, and it was a mental thing now.  So we switched gears and moved on to some Pendlays.

Pendlay Rows
185 x 5
205 x 5
205 x 5
205 x 5
205 x 5

IMG_3019

I guess these were PRs, but since I only just started doing this variant of the bent over row, I don’t think it really counts.

The long breaks afforded me a chance to pose for butt shots!  Hannah requested a shot of my butt gap!  Turns out I don’t have one.

IMG_3022

All these deadlifts, rows, and butt posing made the time fly!  We were 45 min in to a 60 min workout, so we decided to just use the foam roller for 15 min.  Worked on my IT bands, piriformis, hamstrings, lower back, upper back.  Hurt!!!

IMG_3023

However, in the midst of my piriformis rolling, I created a butt gap shot just for you!   Eat your heart out.

 

IMG_3026

Thursday Quads, Calves

Another 4:30 AM wakeup call. I decided it had been TOO LONG since Leg Day, so what better way to fight off the cold weather than by sweating your guts out? I admit, I was feeling nervous about this leg day, but that’s ok. Nervous and upset stomach are the best leg days! Digging yourself out of the **** is what builds character.

Oct 24 – Quads, Calves
(3 sec negatives on all reps, TRIED to keep about 45 sec b/w all sets)

Barbell Squats ATG
135 x 20
135 x 11
135 x 10 I got overheated and had to walk around for 90 seconds, I couldn’t maintain the 45 sec rest, considered puking, haha
135 x 10

Slow negative high rep ATG kicked my butt! I tried to make the slow neg happen by activating my hamstrings consciously on the way down, kind of like a PULL. When I couldn’t maintain the cadence anymore I stopped. When I couldn’t stay calm anymore I stopped. As you can see, I only was able to hit 20 reps on the first set, so maybe my conditioning was what failed first. 45 seconds is so short! Sometimes I forget that.

My abs were also sore still (sad right? from monday? goes to show I should probably hit abs more often), so my core was probably about to wear out soon if my conditioning hadn’t. My core has always been the weak point of my squat.

What I really could have used was a partner shouting at me to keep me from psyching myself out. Oh well, it was a learning experience

Hack Squats to just below parallel
4 plates x 8
4 plates x 8
4 plates x 8
4 plates x 8 DROP 3 plates x 4 DROP 2 plates x 4 DROP 1 plate x 6

I forced myself to keep the 45 sec rest period, so I was sweating like mad after this! Form got sloppy near the end, to be honest I ended up bracing my hands on my thighs a few times near the end, so prob about 4 or 5 bad reps in there.

One Legged Leg Press Machine
180 x 20/20
180 x 20/20
180 x 20/20
180 x 20/20

Normally I like to go with no rest, back and forth leg to leg, but I NEEDED the 40-45 sec break on this one, and took it. Keeping the 3 second negatives was MURDER, even though the weight was really doable. This machine had a digital clock, so I made sure those 3 seconds happened for real, because my mind was running ragged and it would have been easy to count way too fast.

My legs were getting real tired at that point, I had to close my eyes and just go somewhere else mentally, thankfully the machine counted my reps too, cause I couldn’t afford to send any blood to my brain, my legs needed it all, haha! Seriously, I got off the machine, grabbed a paper towel, sprayed it with cleaner, then threw the spray bottle right in the garbage without thinking! Had to fish it back out.

Leg Extensions
160 x 10
160 x 7
160 x 7
160 x 7

Just carve out as many reps as you can.

Standing Calf Raise Machine
320 x 8
320 x 8
320 x 6
320 x 8 DROP 260 x 7 DROP 200 x 10

Seated Calf Raise
150 x 8 DROP 115 x 7 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 5 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10

I love the seated calf raise. I figured why not finish off with 4 triple drop sets I see so many people do the seated calf raise so lazy, just the midrange ROM. Use the whole range guys! Go down past parallel, dip your heels, then POINT your toes and extend all the way to the top.

The workout was only just over an hour, but it wore my ass out! I took a scoop of Fast Fuel 40 min before the workout, and I knew this workout was gonna run me through my weak areas (squats and high rep slow negs), so I took a second scoop of Fast Fuel during the workout, along with the ReGen.

I was doing SLOW ATG squats for max reps by 5:30 AM. I figure I paid my dues for the day 😛

Tuesday Chest, Back

Was up nice and early, 4:30 AM! Was in the gym and pushing iron by 5:30. I like to get my workout in as early as possible – it puts me in a good mood for the rest of the workday and frees up my evening! (Although it usually makes me go to bed early, haha) It also usually means a fairly empty gym, or at least no curl bros. Crankly old ppl yes, but not many jackasses.

The idea here was to high rep chest at normal tempo, then mid-rep back work with slow negs. Mix it up a bit!

Oct 22 – Chest, Back

Part 1 – Chest – (high reps, normal tempo, about 45 sec b/w all sets)

warmup – 15 lb DBs going through ROM to warmup my rotator cuff. 3 sets of 15 with no rest, back and forth arm to arm. I normally do 4 sets but my shoulders already felt tired so I cut the warmup short.

Decline Bench (I hate this one gym’s decline bench, I always underperform on it. maybe its the angle I dont like? the bar is too close to the rack when I lower it? whine whine whine!)
135 x 15
135 x 15
135 x 15
155 x 13
No need to comment on my slackass weight, it makes me sad enough as it is.

Incline DB Press
65s x 15
65s x 10
55s x 15
55s x 15
I knew right away my shoulder was in no shape for this. I barely made it through the second set and wisely decided to drop the weight to keep going. Maybe my upper body was more burnt out from Monday than I thought!

Pec Deck
130 x 15
130 x 15
130 x 10
130 x 12

Part 2 Back (3 second negative on all reps, 45 sec b/w sets)

Closegrip Cable Rows
150 x 10
150 x 10
150 x 10
150 x 10

Underhand Pulldown
150 x 10
150 x 10
150 x 8
150 x 10

These 2 movements actually made me mad. I really wanted to superset them together, but they got tied up by an older lady and 2 skinny dudes of a big age gap (either father and son or a May-October romance), who plopped down in front of both stations then proceeded to shoot the breeze with each other INSTEAD of work out! I had to ask to trade sets with both of them, and gave up on my superset dream.

Actually, the lady was quite nice about it, but the skinny dudes rolled their eyes at me, like it was SUCH an inconvenience. Made me want to slap them, but I smiled and did my reps and moved on. Not like I snapped on them when they occupied the space then socialized with each other, should have!

I think the 2 guys were talking about training for a marathon, the New York marathon or something. Hopefully that explains why their lifts sucked ass.

T-Bar Row (I was cranky, so I dropped the rest times to 30 seconds!! Still 3 sec negs)
80 pounds in plates + sled X 10
80 x 10
105 x 9
105 x 8
I find slow neg t-bar rows REALLY hard. I can normally lift more, but when I try to slow the descent, I need to go quite light. I just try and deal with it

Widegrip Machine Row (back to 45 sec rest)
100 x 15
80 x 20
80 x 20
90 x 15
Just tried to burn it out with high reps. As soon as I couldn’t stop myself from leaning back to try and make it easier, I stopped. Got real hard in the teens, even at that light-ass weight!

Monday Arms & Upper Body

Another day, another experiment.  I was going to do 2 workouts over the course of the day, but I ran out of time, so I had to bookend them together.  I made it to my trainer’s studio early, did Arms on my own, then did a session with the trainer.

I took a scoop of Fast Fuel 20 min before my arms, did 16 sets of arms, this took about 35 min, took a scoop of ReGen right after, then took a second scoop of Fast Fuel, did some business with my trainer (paid bills), then we did our workout by which time about 20 min had passed again.  That session was about 45 min, then I took another scoop of ReGen right after.  So it was kind of like a 80 min workout with a halftime break, haha.

I forgot my shaker bottle!  What a dunce.  All they had were Dixie cups.  So I couldn’t shake the supps up.  This was a REAL mix test – just had to mix with a straight pour from the tap.  It mixed maybe 80%, not bad.  I slugged the 1/2 cup of water back, then poured another Dixie-full just to grab the powder stuck to the sides.

There was a little bit of burn on the throat as it was less water than usual, but taste was still awesome.  I do love the tart!

Oct 21 – Arms, then Upper Body
Part 1 – Arms – (high reps, normal tempo, about 45 sec b/w all sets.  It took about 30-35 min)

Standing Alternating Dumbbell Curls (I always twist, trying to bring my pinky around)
35s x 15
35s x 15
35s x 12
35s x 15

EZ Bar Curl (I heard a trainer say once that particular bar was about 20 lbs)
70 x 15
70 x 15
70 x 15
70 x 15

Skullcrushers
70 x 15
70 x 15
70 x 15
70 x 15

Overhead Tricep Extension Using cable machine, with a rope handle, rope was too short, so I had to keep hands together, which made it a little easier, normally I spread my hands apart at the top
90 x 15
100 x 15
100 x 12
100 x 12

Part 2 Trainer-led session (regular tempo, 45-60 sec b/w sets, as we tend to shoot the **** and it burns time up a bit; took 45 min)

Bench Press – Smith Machine Yeah I used the smith… oh well.  It’s easier on my shoulder, shuddap!
1 plate x 8 warmup (meaning 1 each side, natch!)
2 plates x 8
2 plates x 8
2 plates x 5
2 plates x 8 w/some help haha

Assisted Pullups varying grip each set:  wide, underhand, hammer, then wide again
8, 10, 8, 8

Military Press
95 x 8
95 x 8
95 x 8
95 x 5

IMG_3003

Upright Row
85 x 8
85 x 8
85 x 8
95 x 8

IMG_3007
Abs – Superset Opposite Leg-Arm Raise & Double Crunch
20 & 15
20 & 15
20 & 15

I had 3/4 of a Quest bar as a post workout snack.  Then I went home and made my post-workout meal!  I am real lazy so I cooked up ground beef, frozen peas and carrots, egg whites, hot peppers in the pan, lots of spices, mixed in some low fat cottage cheese to cool it down and tada!  Looks like crap but tastes great!

IMG_3009

Sunday Legs

Leg Day! My friend offered to come with me, and suggested we get at it early. So sure enough, I was there for 8 am on a Sunday… and sat there all gassed up on PWO with my thumb up my butt while I wait for Tardy Tim AKA Skip Bayless to show up.

After 5 min of that I decided F it, I will just start. I got done doing quads and just then my friend got there. So to be mean, I put her through all the quad movements alone while I barked at her, then we did Hams together, taking turns.

There were 2 reasons I wanted a buddy with me: rest periods would be slightly longer so I could do more weight, plus the workout itself would just be longer overall – and I wanted to see if Fast Fuel could keep it up as long as I could 🙂

I took my Fast Fuel 30 min before the workout, then I took another scoop 1 hour in to the workout. Mix good, energy good, carried me right through a 2 hour workout with no issues, I had just as much energy on the last movement as I did on the first one! PWO passed the extra-long workout test with flying colours! It was 2 scoops of course, but there was no crash, or issues with taking another scoop an hour later.

I took 1/2 a scoop of ReGen for the first hour, 1/2 a scoop for the second hour, then a full scoop for my post-drink. The workout itself was great, and I was so absorbed in the workout I can’t even remember the taste, but no issues. Mixed well, tasted good in the post- , I’m also not crab-walking or dying of exhaustion, so I think the ReGen did its job!

Oct 20 – Leg Isolation (about 45 sec b/w sets until my friend got there, full ROM, slow eccentric)

This was my slow-negative session, all about control. Slow down, then explode back up. I have gotten used to doing slow negs for 10 reps and under, but I am still new to high rep sets on this protocol, so I notice my energy dip quite fast as I get into the teens with those slow eccentrics.

One habit I had to break was that a slow negative isn’t the same as an isometric hold – you don’t squeeze it for 3 seconds then drop it. It should be a smooth lowering, whereas at the start it was a lot of fits and starts, go down quick for a bit then hold it for a second then keep lowering. So that was a learning curve, but it does seem to encourage full ROM, since you need that range to make those 3 or 4 seconds happen. As I get exhausted my mind speeds up and I count faster and faster, so the use of a clock is most definitely warranted to keep yourself honest. Or a partner to count! Which I had both of today.

By the way, most of the pics are of my friend – I’m a dude, so I figured you would naturally rather see a girl workout than me 🙂 Plus, butt shots! You’re welcome. That’s me on the seated curls though.

Part 1 Quads: (3 second negatives on every rep, 45 sec b/w all sets)

Leg Extensions
100 x 8
120 x 8
140 x 8

IMG_2964

45 Degree Leg Press (feet low and wide)
6 plates x 20
6 plates x 20
6 plates x 20
6 plates x 20

45 Degree Leg Press (feet high and wide)
12 plates x 8
12 plates x 8
12 plates x 8
12 plates x 8

Superset Leg Extensions and 1 Legged 45 Degree Press
100 x 20 & 4 plates x 15/15
100 x 20 & 4 plates x 15/15
100 x 15 & 4 plates x 12/12

IMG_2966

Part 2 Hamstrings: (traded sets back and forth with my partner, 3 second negatives)

Prone Leg Curl
110 x 10
130 x 10
130 x 10
130 x 10
Definitely noticed the effect of the increased rest periods, as I was able to bump the weight up right away.

IMG_2969

Barbell Stiff-Legged Deadlift
135 x 20
135 x 15
135 x 15
135 x 15
I was disappointed in these, my low back was SO sore, and it kept groaning at me the whole time, so I didn’t manage 20 even on this light weight. First my low back bitched and moaned, then my grip started to feel loose and I just said screw it and set it back down. So partially physical, partially mental.

IMG_2988

Seated Leg Curl (leaning forward)
110 x 8
120 x 8
130 x 8
140 x 8 DROP 110 x 7 DROP 90 x 8 DROP 70 x 10

triple drop set to finish! slow neg reps on every drop

IMG_2995

After we went out for sushi!

To close this off, a treat for you – we caught some dudes curling in the squat rack!

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Friday Trainer Session

Oct 18 Session (about 45 sec b/w sets, more for the DLs, cause I made my trainer change the weight by herself, haha)

First time doing Pendlay Rows! Before I had been doing trad bent-over rows, but these seemed more badass, and I could have my trainer monitor my form.

Sumo Deadlifts
135 x 5
225 x 5
275 x 5
295 x 5
315 x 4 PR
315 x 4 w/straps

Pendlay Rows – first time!
135 x 5
155 x 5
175 x 5
175 x 5
175 x 5

Incline DB Press
85s x 5 PR
85s x 5
85s x 5
85s x 6
85s x 5

DB Side Raises
25 x 5 (straight arm)
25 x 5 (bent arm)
25 x 5 (bent arm)
30 x 5 (bent arm)
30 x 5 (straight-ish arm)

This was a short workout, but I had to have a consult, take some measurements, pay some bills, etc.

Thursday Back, Shoulders

Boss went home with a bad back so I got a full lunch to myself AND an early afternoon workout!  Best of both worlds!
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early afternoon Shoulders, Back (regular tempo, 45 sec b/w sets)
.
Standing Military Press
80 x 15
80 x 15
80 x 15
80 x 12
.
Upright Rows
80 x 15
80 x 15
80 x 15
80 x 15
.
Reverse Pec Deck (thumbs down)
90 x 15
90 x 13
90 x 12
90 x 10
.
Closegrip Cable Row (this was the work gym’s full stack so I shortened the rest to 30 sec)
195 x 15
195 x 15
195 x 15
195 x 15
.
Widegrip Pulldowns (first 2 sets I leaned back, last 2 sets I stayed seated upright)
165 x 15
165 x 15
165 x 10
165 x 7
.
Assisted Pullups (alternating widegrip and hammergrip leaning back):  10, 8, 10, 10
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notes:  I played around here with varying the angle of attack on my back and trying to stimulate a few different spots in the short time I had available.  Just quick and nasty and then back to work!

 

A sidenote:  I will be starting up a sponsored log for a supplement company on another site, talking about using their pwo and their post-wo drink during my workouts.  I will just cut and paste it over here, and you will see the format of the posts change a bit.  Thanks!

Wednesday Legs, Arms

Evening Legs and Arms (regular tempo, 45 sec b/w sets unless specified)
.
Hack Squats
4 plates and 2 quarter plates x 15
4 plates and 2 quarter plates x 13
4 plates and 2 quarter plates x 9
4 plates and 2 quarter plates x 8
.
One-Legged Leg Press (no rest, back and forth leg to leg)
210 x 15/15
210 x 15/15
210 x 15/15
210 x 15/15
.
Seated Leg Curls (leaning forward)
120 x 15
120 x 15
120 x 12
(leaning back) 120 x 15
.
Prone Leg Curls
120 x 15
120 x 13
120 x 15
120 x 12
.
Dumbbell Preacher Curls (wrists broken)
40s x 15/15
40s x 12/12
40s x 13/13
40s x 10/10
.
High Bicep Curl Machine
100 x 13
100 x 11
80 x 15
80 x 15
.
Straight Bar Pushdowns (elbows by sides)
100 x 15
120 x 15
130 x 13
130 x 12
.
Overhead Rope Extensions
120 x 9
110 x 12
100 x 11
90 x 15
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notes:  wasn’t really feeling this workout, had to drag myself to the gym in the evening.  what can I say, some days, going to the gym is a magical trip to candy mountain… and some days its like shoveling **** uphill.  Going in the evening didn’t help, that gym was crowded AS ****!  Well, the leg stations weren’t crowded, but all the curl bros had the dumbbell racks ripped to shreds and were tying up all the benches, so I had to modify the arm exercises based on what was available at the time, so as not to delay my workout unnecessarily.  THIS is why I like being there at 5:30 AM haha.
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Had to guesstimate the weights, and clearly had it wrong with the extensions, oh well.  Better to guess high I suppose.