Tag Archive: bulgarian split squats


Legs, Cut Day 29

Feb 3 – High Carb Day / Legs

In retrospect, this day was ambitious.  I guess I thought moderate amounts of carbs would turn me into Superman, haha.  Oh well, I pushed it.

Woke up in the morning, then went to the gym for 30 min of cardio on the elliptical.  Then went to work.

At lunch, I was bored and wanted to escape the slow whittling of my soul that is my job, so I slipped out with a coworker and went to the office gym for 30 more min of cardio on the stationary bike.

Post work I had an appt with the trainer,  time for legs!

Yeah, it was my 2nd Leg Day in 3 calendar days.  No excuses!  Get to squattin

We took 5 min first to do measurements, discuss my diet, make plans for the future, plot and scheme.

I told the trainer my right knee was sore, so we warmed up with 10 min of Dynamic Stretching
– walking lunges with high knee squeezes
– lateral lunges
– yoga:  dragon, gecko, twisted gecko, forward folds  (imagine going into plank, then bringing one foot outside your sameside hand.  then playing around with your forward knee or playing around with your opposite side arm)

Barbell Squats (about 45-60 sec rest)

135 x 10
155 x 10
175 x 10
175 x 10
175 x 10
175 x 10

IMG_3550

notes:  My trainer was unhappy with my heels, so we threw some nickel plates under them.  Tiring!

Walking Lunges w Kettlebells (30-45 sec rest)

40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8

IMG_3553

notes:  I hate lunges!  I was tired as hell, I didn’t register why at the time, I just thought I was having an off day.  Only now looking back do I realize multiple leg days plus multiple cardio before the second leg day.  Plus the cutting and carb cycling, FUARK.  Oh well, LOL

Deadlifts (45-60 sec rest)

135 x 10
205 x 8
205 x 10
205 x 5 DROP 135 x 5
135 x 10

IMG_3565

notes:  I look like KoolAid lifting that chit!  Trainer made me rack pull from below my knees, then bring it low without touching the ground, then back up.  Just all tension!
I felt gassed right away, I thought I was having a straight garbage session.  I had to drop the weight back to my warmup and just focus on good form.  Its not like my grip was tired or my back was sore… I just RAN OUT OF GAS.

Elevated Split Squats w Kettlebells (30 sec rest))

25 lb KBs x 10/10
25 lb KBs x 10/10
25 lb KBs x 10/10

IMG_3566

notes:  These felt better, thank gawd.

I was running out of time in our session at this point, so I broke out and went to my massage session.  But woops!  the massage dude had something unexpected come up, so whatever.  I just went home and crashed.

Legs, Cut Day 19

Jan 24 – Legs

My ass was dragging HARD today.  SO ready for a rest day!

For music, how about some of this.  Don’t know what’s funnier, that I hear this song and think of zombies eating punkers in a cemetery, or that I heard its a song about child abuse, lol.

Warmup 5 min of elliptical, 5 min of bitching and moaning to my trainer, LMAO

Squats (45-60 sec rest)

135 x 10
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

IMG_3394

notes: med and high rep squats wear me out hard, don’t matter how light they are.

DB walking lunges (30 sec rest)

40s x 8 (per leg)
40s x 8
40s x 8
40s x 8

IMG_3402

notes:  My weak core makes my balance tenuous, so I use dumbbells for resistance.  I suck at lunges!

deadlifts (45-60 sec rest)

185 x 10
205 x 10
205 x 10
205 x 10
205 x 10

IMG_3406

notes:  Trainer made me rack pull them from well below my knees, then rep them down as low as possible without touching the ground, so just constant tension.

split squats (30 sec rest)

BW x 10 per leg
BW x 10
20 lb DBs x 10

IMG_3413

notes:  Once my trainer was happy with my balance and my form, she tossed me some light dumbbells.  I suck at these the same way I suck at lunges!

prone leg curl dropset

100 x 10 DROP 75 x 15 DROP 50 x 20 DROP 25 x 40

notes:  this was a freeweight loading leg curl, which I find harder than the machine leg curls.  For fun my trainer was giving me some Kali Muscle “slap city” on my hamstrings whenever I slowed down, lol!

leg extensions dropset

190 x 15 DROP 150 x 15 DROP 110 x 15 DROP 80 x 15

notes:  just burn it out!  For fun, I was slap city-ing my own thighs during the drops

I was gonna do cardio after but F it I just wanted to crawl away.  My cardio ended up being walking home in minus 15 weather for 20 min lol.  It was a 10 min walk but I was walking slowly, LOL.

About ready to crash and fall down in the grass.  good night!

Legs, Cut Day 1

Jan 6

First day of the cut, bleh.

barbell squats (60 sec rest)

135 x 10
155 x 10
175 x 10
175 x 6
175 x 6

walking lunges w/ DBs (45 sec rest)
30s x 8/8
30s x 7/7
30s x 8/8
30s x 6/6

deadlifts (60 sec rest)
185 x 10
185 x 10
185 x 10
185 x 8
185 x 8

split squats w/ DBs (30 sec rest)
30s x 5/5 (back foot elevated)
30s x 10/10 (back foot on ground)
30s x 10/10

seated leg curl dropset
150 x 36 DROP 120 x 14

leg extensions dropset
150 x 20 DROP 120 x 12 DROP 90 x 11 DROP 75 x 7

cardio:  20 min lateral elliptical machine

notes:  ugh, those squats tuckered me out and I never fully recovered, felt winded the whole time.  obv my conditioning is quite soft, and my core gave out bc I started leaning forward and stopped when that happened.  During the DLs, my back started rounding so I stopped when that happened.  Pretty rough overall, but I am back on a low-carb diet and I need to get used to it before I can expect to rip through a workout.

Leg Day

When I showed up for my session with Leslie, we quickly decided we had not had a leg day in a while.  Bring it on!

warmup on the elliptical for 10 minutes

Squats:  135 x 15, 155 x 12, 185 x 10

had some good depth when we upped the weight

had some good depth when we upped the weight

Single Leg Press: (each leg)  180+sled x 15. 270+sled x 15, 15

IMG_1908

Stiff-Legged Deadlifts:  95 x 12, 135 x 10, 10

stretching out the lower back

stretching out the lower back

IMG_1913

Bulgarian Split Squats:  (each leg) bodyweight x 12, 12, 12

My name is Jeremy. You killed my father. Lunges, prepare to die.

My name is Jeremy. You killed my father. Lunges, prepare to die.

Hyperextensions:  bodyweight x 12, 12, 12

IMG_1918

 

notes:  Leslie’s leg workouts are always deadly with a capital Deadlift, but what can I say?  I volunteered for this one.  I was in the right state of mind.

I haven’t done squats in a while, they felt pretty good.  Looking forward to 225!  Leslie said I am getting better depth and am rounding my back less, so my form is improving.  Woohoo!

Leg presses went pretty well, I think I managed to go slightly heavier than I usually go, so also good.

My form has much improved on the stiff legged deadlifts, aka Romanian deadlifts!  This makes me happy.  I had struggled with them a few months back, practicing with the dumbbells has helped me get comfortable with my form.

They may be called Bulgarian split squats, but I know a lunge when I see one!  I hate you lunges, one day you will die and I will do split squats on your grave.  My back foot wasn’t raised too high, but we put in a lot of work to make sure I was getting enough depth on the bend, front ham must touch Leslie’s hand or back knee must touch ground, one of the two.

The hyperextensions were nice to throw in at the end because my lower back felt tired from the other stuff, and this helped finish it off.

 

And that was my day!  How was yours?  Any good workouts?