Went to the gym today determined to do what I needed to do – time didn’t matter, take all day if you feel like it, just put in the work.

 

Giant Set:  Squats, One-Leg Leg Press, Lex Extensions (60-120s rest)

105 x 6 / 255 x 12 (each leg) / 120 x 25

130 x 6 / 255 x 12 (each leg) / 120 x 25

155 x 6 / 255 x 12 (each leg) / 120 x 25

170 x 6 / 255 x 12 (each leg) / 120 x 25

195 x 6 / 215 x 12 (each leg) / 120 x 25

220 x 6 / 215 x 12 (each leg) / 120 x 25

notes:  I used the same weight progression for the squats that I would use on 5/3/1.  I soon noticed on the leg press that my right leg was a lot weaker than my left, by Set 5 I had to drop the weight so my right leg could keep going.

 

Giant Set:  Deadlifts, 45 Degree Leg Press, Seated Leg curls  (60-120s rest, double overhand on DL for first 4 sets, then switch grip for Set 5 and 6, feet high and wide with feet pointed out for the leg press, lean forward on the leg curls)

155 x 6 / 10 plates x 12 / 120 x 25

190 x 6 / 10 plates x 12 / 120 x 25

230 x 6 / 10 plates x 12 / 120 x 25

250 x 6 / 10 plates x 12 / 120 x 25

290 x 6 / 10 plates x 12 / 120 x 25

325 x 4 / 10 plates x 12 / 120 x 25

notes:  So glad the gym wasn’t busy!  This workout ties up a LOT of stations… I was so tired by the end my back was rounding a lot on the last set of deadlifts, so I stopped at 4.

 

Superset Standing Calf Raise Machine and Dorsiflexion  (30s rest)

215 x 8 / 50 flexes

215 x 8 / 50 flexes

235 x 8 / 50 flexes

255 x 8 / 50 flexes

275 x 8 / 50 flexes

295 x 8 / 50 flexes

315 x 8 / 50 flexes

335 x 8 / 50 flexes

 

post-workout cardio:  30 min elliptical

 

Workout is very simple on paper, draining as HELL in practice.  I don’t usually do squats and deadlifts together, and as part of a circuit?  Nasty.  I came home and just lay on my couch for 4 hours straight, no lie.  I am gonna be dead tomorrow, I can tell.  Killer workout!