Tag Archive: drop sets

Cycle 2 Week 2 Legs

Back at the trainer for Leg Day!  It paid off immediately, because even though I didn’t get to do all the exercises I wanted to do, the ones I DID do saw me get pushed farther than I would have pushed myself… sign of a good coach!


Squats – (60-120s rest)

105 x 5

130 x 5

155 x 5

180 x 3

210 x 3

235 x 10

notes:  Huge improvement!  Was only gunning for 8 reps on the AMRAP, and Coach pushed me to 10!  Beauty!


Prone Leg Curls (45s rest)

90 x 6

90 x 6

90 x 6 DROP 65 x 8 DROP 40 x 30

notes:  Those drop sets were too easy, I need to go heavier.


Leg Extensions  (one continuous set)

180 x 8 DROP 150 x 8 DROP 120 x 8 DROP 90 single leg reps x 6/6

notes:  Did this instead of leg press, again could def go heavier!

 Lunges (30s rest)

stepback lunges x 10/10

walking lunges with 30 lb KBs x 10/10

notes:  Running short on time!

DB SLDL (30-45s rest)

75s x 8

75s x 8

75s x 8

no time for calves!  oh well, will do tomorrow.  squeezed hard for time, had to improvise.

Cycle 2 Week 1 Legs

Finally got around to legs!

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. –Henry Rollins

It was a heavy day.  I didn’t know if I could make it to the gym.  Life was weighing me down.  People run in and out of your life, some days they’re heavies, some days they’re lightweights.  Some days all your little problems weigh a ton, some days you never notice they’re there.  Some days you have all the support in the world, and some days you stand alone.  Your own little world is constantly in flux, and every piece of your castle weighs different amounts on different days.  It is frustrating.  You can’t rely on it.

Part of the trick of this 5/3/1 program is you are always pushing the weight up up up.  You have to trust in the math that this new, heavier weight, these new higher reps are within your grasp.  Some days the weights feel too light, and you have to trust that the warmups are correct, that the AMRAP set is right where it should be, and you need to be patient.  And some days you don’t feel ready for a heavy set, you feel unworthy, beat down, unenthusiastic.  Those days you need to trust the math even more than ever.

Not that I haven’t done 220 before, I have done it many times.  But the world was weighing me down today.  I didn’t feel ready.  I did NOT want to go to the gym.  I wanted to wrestle heavy feelings all day.  But I put my faith in the math, and that this day HAD to happen to chain together all the weeks to come, and that these sets HAD to happen, and that this weight IS the perfect weight for me.

But the walk to the gym felt heavy, I was positive every dumbbell, every plate would feel twice as heavy.  But when I got in, you know what?  Henry was right, 200 pounds is STILL 200 pounds.  Iron doesn’t change.  Even if it’s the only constant in my life right now, it IS the thing I can always rely upon.  The weight felt just like it did the week before, and the week before that.  Those squats, that feeling of being crushed under that weight and RISING BACK UP, it gave me confidence that I was still who I was, and the iron was my constant measurement.  It is my “ruler”, in so many ways 🙂

Squats and Assistance Work

Squats  (60-120s rest)

105 x 5

130 x 5

155 x 5

170 x 5

195 x 5

220 x 8

notes:  My core was going on the last set, so when I felt the abs trembling too much, I stopped the set.  Once I got through the squats, I felt confident enough to do all the assistance work too.

Prone Leg Curl (45 sec rest)

100 x 12

110 x 10

120 x 8 DROP 100 x 12 DROP 80 x 20

45 Degree Leg Press (constant tension reps, 45 sec rest)

18 plates x 8

18 plates x 8

18 plates x 8

18 plates x 8

notes:  some real grinder reps in here, major burning in my IT Bands.  Will stick at this weight for a while.

Hack Squats 1.25 ROM (30 sec rest which consists of stretching the quads; 1.25 meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 10

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 8 DROP 1 plate x 8

notes:  Brutal!!!  Had to put my hands on my thighs to get me through it, so will stick at this weight for a while.

BB SLDL (45 sec rest)

165 x 15

165 x 10

notes:  low back was just too burnt out, had to stop

Superset Donkey Calf Raise Machine and Dorsiflexions (45 sec rest)

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

notes:  Yay machine, no grip to fail me!  yesssss, just baby cow action

post-workout  15 min elliptical

Cycle 1 Week 3 Legs


Squats and Assistance Work

Made it to the trainers after work to crush some sqwawwwwts!!

warmup cardio 5 min

Squats  (60-120s rest)

100 x 5

125 x 5

150 x 5

190 x 5

215 x 3

240 x 7

notes:  Slowly but surely, building up more strength with better form on the squats, just like the bench press.

Prone Leg Curl (45 sec rest)

75 x 12

80 x 10

85 x 8

85 x 8 DROP 60 x 8 DROP 45 x 20

notes:  hard work!! well, not really, but still work 🙂

45 Degree Leg Press (constant tension reps, 45 sec rest)

16 plates x 8

16 plates x 8

16 plates x 8

16 plates x 8

notes:  easy money!

Hack Squats 1.25 ROM (30 sec rest, meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 12

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 6 DROP 1 plate (regular ROM) x 20

notes:  needed my trainer to cheer me on to get through this one!  Brutal!!!

BB SLDL (45 sec rest)

165 x 15

165 x 12

notes:  low back was just too burnt out, had to stop

Superset Standing DB Calf Raise and Dorsiflexions (45 sec rest)

70s x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

notes:  I was so trashed by this point, haha!  My grip couldn’t hold on to the 70 lb DBs any more, and my anterior tibialis were going NUMB from the squeezes!  No joke at all, this finished me off.

Killer leg workout!

Shoulders, Cut Day 25

Jan 30 – Shoulders

In the gym by 6 AM.  I hate you winter!  But I love you empty gym!  Cold winters make New Years Resolutioners fade out like a fart in the wind.

[B]Superset Cable Arnold presses + reverse pec deck flys (thumbs down) + medicine ball front raises[/B] (45 s rest b/w Ssets)

30 x 12 / 55 x 12 / 20 lb Ball x 15 35 x 12 / 55 x 12 / 20 x 15 40 x 12 / 70 x 12 / 20 x 15

notes:  I snuck into the roped-off area of the gym where ppl only get to go if they are accompanied by a Trainer.  Why?  Because they have one of those free-moving stiff-handle pec decks I like, so’s I can go thumbs down and hit them Rhomboids!  A trainer looked at me, so I walked right up to him, “Who do I talk to to work out in here?”  He shrugged his shoulders, so I just went right back to working out.  Like a boss 😀

This meant I had to improvise on the exercises a bit, using cables and medicine balls.  In the end it was a little too light, but w/e, I needed to hit them rhomboids!!  After the third set I went back to the rest of the gym, in and out just like a robbery!

[B]Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high)[/B] (45 s rest b/w Ssets)

95 x 12 / 28 x 15 / 45 x 20 105 x 12 / 30 x 12 / 50 x 20 115 x 12 / 20 x 15 / 50 x 20

notes:  The gym got busy 10 min after I showed up WTF?  I had to work awkwardly around some people for the cable and t-bar set ups, so it messed up my focus a bit and I didn’t get all the reps.  The buzzing and tripping over people was making me mad!  Noone wanted to seated press a barbell, but EVERYONE wanted to use the cables and T-bar!  GRRRRRRRRRRRRRRR…………………

[B]Superset rear delt cable fly + strict side DB raise dropset + cable front raise[/B] (45 s rest b/w Ssets)

55 x 15 / 25s x 13 DROP 20s x 7 DROP 15s x 5 / 18lbs x 20 33 x 20 / 25s x 6 DROP 20s x 5 DROP 15s x 7 DROP 17.5s x 7 / 18lbs x 15 33 x 20 / 25s x 3 DROP 20s x 7 DROP 15s x 7 DROP 10s x 8 / 28lbs x 12

notes:  The weird weight numbers are b/c some of the cable setups were in kilograms, so I had to MATH.

The wide range in rep numbers on the DB side raises are b/c I experimented with where I dropped my hands to – they were all strict meaning straight arms, but in the first set I brought my hands down in front of my legs at the bottom, and in subsequent sets I brought my hands to the outside of my thighs without touching (to my sides in other words).  The net result?  The second way is MUCH tougher, you get a rest when you bring the DBs in front of you at the bottom, when you hover them close to your sides it keeps a more constant tension.  In the future, I will bring them to my sides at the start, and in front of me in the last set.

Careful readers will notice on my third drop of the second set, I actually went UP in weight, that is b/c the DBs were all scattered from the night before and I was getting frustrated looking for 10s or 12.5s, so I just said F it and grabbed some 17.5s.

The front raises sucked, the cable pulley kept clicking quite loud, and trainers were giving me the mean eye.  Don’t look at me!  It’s your damn machine, not mine!

I was a grumpy bastard during these sets, I had to wait for ppl to keep the superset going in the first set, but I glared at them and they disappeared for subsequent sets 🙂

[b]post-workout[/b]  20 min on the lateral elliptical, HIIT style

Energy was there today, focus was there, mood was NOT.  LOL  Oh well, that’s life.  Weights only took about 30 min, so it was a pretty fast-paced session!

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


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


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


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


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!

Shoulders, Cut Day 10

Jan 15 – Shoulders

Nothing like trying to rush out the door in order to honor the “pre window”!


Lunchtime workout in the office gym.

The name of the game is Giant Sets.  Just keep moving and burning.

(about 60 sec rest only b/w each giant set)

Giant Set:  Arnold presses + reverse pec deck (thumbs down) + plate raises

(25s x 12) + (75 x 12) + (35 x 15)
(30s x 12) + (90 x 12) + (35 x 15)
(35s x 10) + (105 x 12) + (35 x 15)

notes:  love the thumbs down variation you can get with free-moving stiff handle pec decks, allows me to target my rhomboids more.

Giant Set:  seated military presses + bent over rear delt cable raises + t-bar row (elbows high)

(125 x 12) + (30 x 15/15) + (45 x 20)
(135 x 12) + (30 x 15/15) + (50 x 20)
(145 x 9) + (30 x 12/12) + (60 x 15)

notes:  on the mil press, I only came down until the tops of my arms were parallel with the ground.  My shoulder was feeling tweaked so I played it safe.  On the t-bar row, I kept elbows high and really tried to squeeze the proverbial pencil in between my shoulderblades; despite me knowing this is a movement for my back, I like to bring the connection in a bit on some of the movements.

Giant Set:  reverse pec deck (thumbs up) + strict DB side raise dropsets + cable front raises

(45 x 20) + (20s x 15 DROP 15s x 6 DROP 10s x 4) + (30 x 9)
(45 x 20) + (20s x 13 DROP 15s x 8 DROP 10s x 5) + (15 x 15)
(60 x 20) + (20s x 10 DROP 15s x 7 DROP 10s x 8) + (15 x 12)

notes:  I was going to rear delt flys with the cables, but another dude in the gym wanted to use one of the cables, so I went back to the pec deck and went thumbs up.  I kept it light because I kept popping a knot on my traps whenever I came back with the handles, so I wanted to be gentle and see if I could work the knot out.

By strict side raises I mean arms STRAIGHT.  No need to worry about pinkies high and pouring out pitchers of water when you keep your arms straight.  It makes the exercise a lot harder but I wasn’t trying to look cool, so light DBs don’t bother me.

By the time I finished a double dropset of strict side raises, my shoulders were SMOKED!  I could barely do the front raises, no matter how light they were.

OK, this was a supposed “offday” for 5/3/1. Normally, I would do conditioning. But… I had an itch to do more lifting. So, time for an Arm Day!

For my arms, I like experimenting – doing workouts that scare people, that make purists scream overtraining, that are legitimately dumb. It’s not that I have awesome arms, or that I even expect to succeed. It’s hard to explain, it’s just that I DONT CARE… I will go out and try it and win or lose I just go do it and see what happens. You don’t know what is possible until you try it.

For most people, given the small relative size of arm muscles, what scares them is volume. So I have tried some crazy volume before.

Who out there does crazy arm workouts? How about this guy?


CT Fletcher. Rollin on 22s.

So, time for a CT Fletcher workout!!

Strap yourselves in, this was quite a ride. On top of it all, its Friday and I only had an hour tops. So I would just go at it until I ran out of time.

Arm Day

Cardio Warmup – Elliptical at 25 degree incline, 15 minutes, get the PWO flowing 🙂

Warmup (no rest, back and forth until all 4 supersets are done)

Bench Dips & Underhand Australian Pullups

20 & 15
15 & 10
10 & 10
10 & 10

Dumbbell Preacher Curls (30-45 sec b/w sets)

40 x 10/10
50 x 10/10
60 x 5/7
70 x 3/4
50 x 10/10




notes: You kind of have to do these CT Fletcher style to get the full experience. What does that mean? It means you go heavier than you can ACTUALLY go. Any means necessary, shorten the ROM, use your other hand to cheat, w/e. For added effect, try shouting at your biceps to GROW GODDAMN IT. Srs.

So while watching this workout might make Ben Pakulski cry, today form was not the point.

With the 60s, my ROM immediately shortened to the midrange, but the 50s were full range. With the 70s… I couldn’t do a single one without assistance as you can see, nor could I control the negative. It was just a horrorshow, LOL.

And did I mention the rest times in this workout were extremely short? It was the only way I could get some crazy volume in in only an hour.

EZ Bar Skullcrushers (AMAP, but no more than 10 reps, then rest 10 seconds ONLY, then do more. Keep going until you hit 50 reps)

70 x 10, 10, 7, 6, 7, 5, 5

notes: pls Lord, have a spotter for this workout. You will need someone to lift the bar off you for 10 seconds while you rest your arms. My right shoulder got way too involved halfway through, but it was just get these done before your arms collapse completely.

T Curls (30-45 sec rest)

10s x 20
15s x 20
20s x 20
20s x 15
15s x 20
10s x 30


notes: T-Curls are something CT advertised on his Youtube channel. You sit and curl it up sideways to your body, going from a straight arm to a sort of W. You don’t have to go heavy. I don’t think I like them much, but it hit my arms from a different angle and gave me a bit of a break, and it def got hard near the end, lots of times you have to check yourself and breathe once or twice then pump out a few more.

Dumbbell Skullcrushers (lie on the floor and have someone feed you the weights, no rest until you finish with the heaviest weight, climb up and climb down the ladder of weights)

10s x 20
12s x 20
15s x 20
20s x 4 REST 30 sec
15s x 15
12s x 17
10s x 20
8s x 20
5s x 20

notes: This was murder. I WANTED to do 20 reps of each weight, but by the time I got to the 20s, I was so desperate to get the weight up, that I started doing V-Ups… using the momentum from my abs and legs to get the 20s up ROFL. My spotter was rolling on the floor laughing, watching me crunch my legs and arms together just to do a skullcrusher!! So I dropped down the ladder, and kept going until I was into pink dumbbell territory, LOOLOLOL

Sorry no pics of me in agony trying to push up tinkertoy weight, spotter was laughing too hard 😛 Near the end, I couldn’t even hold the DBs up over my chest anymore! I was gassed!

Superset Pushdowns and Cable Curls (45-60 sec rest b/w supersets)

90 x 20 & 90 x 20
90 x 20 & 90 x 20
100 x 20 & 90 x 20
100 x 20 & 80 x 20
100 x 20 & 80 x 20


notes: This was where my Tris started to pull ahead while my Bis were fading. While you may see 20 reps, what happened around set 3 with the biceps was that I slowed around rep 13 and had to breathe a few times and then pump out a few more reps. But I got through it.

Hour was over, go home. I was dripping in sweat and was pumped, no arms left to lift my water bottle.

Legs Week 3 Cycle 1

Squat Day?  What?  Its only been 3 days!  Oh well.  Slept in in the morning and went to the small gym after work.

Week 3 Squat Day
Warmup (1-2 min b/w sets)
120 x 5
150 x 5
180 x 3

Main  (2-3 min b/w sets)
225 x 5
255 x 3
285 x 3


notes:  I wish I could have done more than 3 on my last set, but my form was getting sloppy on the 3rd, and I wasn’t inside the cage, so stopped it.  No PRs on the main lift today, so I promised myself I would vent my frustration out on the assistance.


Leg Press (4 second negatives, 45 sec b/w sets)
16 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8


notes:  not sure what to do next on this particular leg press, it won’t fit any more plates… and the gym is small and only has 16 plates anyways…and my rests are short… and 4 second negatives… so I asked the gym owner if he minds if I get a young woman to sit on top of the sled… and he told me NO.  ROFL

Prone Leg Curls (4 sec negs, 45 sec b/w sets)
85 x 8
85 x 8
85 x 8
85 x 5 DROP 60 x 4 DROP 35 x 10


notes:  the first set felt light, but it got heavy REAL fast, haha.

Leg Extensions (4 sec negs, 45 sec rests)
120 x 8
150 x 8
180 x 8
200 x 8 DROP 160 x 5 DROP 120 x 6 DROP (moved to quick tempo just burn it out) 80 x 25


notes:  these felt real good as a finisher.  Got up after the last drop and tried to walk away and stumbled for a bit…

Ab Work (30 sec rests, reg tempo)
Stability Ball Crunches x 25, 20

notes:  after the second set I tried to sit up and the ball went flying out from under me, and I fell down on my tailbone AND elbow… so I said fukk this shtt and called it a day, lol.

That was the hardcore leg workout I wish I had on Saturday!  Good to get it out of the way, and glad my energy is back today after the crushing Monday routine.  Gonna make it through this week one way or the other!

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.

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


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


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.


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.


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


After we went out for sushi!

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