Tag Archive: hack squats


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

Advertisements

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!

Cut Day 68 QBM Legs

Nothing left to believe in any more but me.

 

 

Day 25:  High Fat Day / QBM Legs

Thought I forgot about the QBM Legs workout?  HAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

Leg Extensions (45 sec rest)

80 x 10 RAISE 90 x 10 RAISE 100 x 10
100 x 10 RAISE 110 x 10 RAISE 120 x 10
120 x 10 RAISE 130 x 10 RAISE 140 x 10

IMG_3873

notes:  Basically 3 sets with pre-exhaust built in.  felt pretty good, could have gone heavier, maybe I wasn’t aggressive enough.  Would rather save this as a finisher and go heavy as FUARK.  But a decent warmup.

45 Degree Leg Press (45 sec rest)

4 plates x 10 RAISE 5P x 10 RAISE 6P x 10
8 Plates x 30
10 Plates x 10, RESTPAUSE, x 9, RP, x 8, RP, x 7, RP, x 6, RP, x 5, RP, x 4, RP, x 3, RP, x 2, RP, x 1

notes:  did that make sense?  a pre-exhaust set, a high rep set, then a “suicide set”: reps, rest pause 5 seconds, do more reps, working your way up to 55 reps!  I wasn’t sure what my weight tolerance was for that, so maybe I was conservative, I am confident I could have gone higher than 10 plates on that mess, although I WAS rather light-headed when I got up, lol

Superset Narrowstance Hack Squats and Widestance Kettlebell Squats (45 sec rest)

2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 30 lb KBs x 15

notes:  Maybe the Leg Press fried me more than I thought!  I tried 4 plates on the Hacks, gave up on that chit FAST.  Just focused on getting low, on both.  45 sec rest on these was major pain!

Superset Standing Leg Curl and Stepback Lunges (used Leg Extension Machine for the Curls, used glidepad for the lunges, 45 sec rest)

50 x 10/10 RAISE 60 x 10/10 RAISE 70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10 & Manual Pressure IsoHold  /  20 Stepback Lunges

notes:  Complicated on paper, but otherwise simple.  You do a pre-exhaust on the first superset.  You do 10 reps on the curls and 10 partials every time.  On the last set I threw in an isohold with the trainer pushing down on my leg, lol.  Stepback lunges were just bodyweight, but my form chews cawk on those, so I used the glidepad on my back foot and just kept reppin them out, constant movement.

Superset Prone Leg Curls and DB SLDL (45 sec rest)

70 x 20, 10 partial / 50s x 12
70 x 20, 10 partial / 50s x 12

notes: The QBM workout asks that you do 10 widestance and 10 narrowstance, but this prone curl station doesn’t have wide enough pads for that, so I just did 20 straight reps then 10 partials. I hadn’t done DB SLDL in a while and just wanted to focus on my form, so I went light and kept it slow and controlled and tried to feel every rep. My trainer was very good in monitoring my form weaknesses.

We had to cut the 3rd set out b/c we were out of time, and we also had to cut the adductor exercises.  Oh well.

Its Friday night and the legs are worn out!  Yeehaw!!

Legs, Cut Day 27

Feb 1 – High-Fat / Explosive Legs

Today I started Carb Cycling:  high fat days, high carb days and mostly protein days  (veggies are free food)

Today was High Fat Day!  Happy Year of the Horse!  Gung Hoy Fat Choi or whatever

A day of mostly steak SOUNDED awesome, but by the early afternoon all I wanted was some French fries, LOL.  But that’s how it goes, so I pan-seared up a bunch of Sirloin Tips rare to mid-rare with some coconut oil and chopped up a bunch of carrots, long live high fat day!  (Later on, I had a protein shake and pickles and cheese for dinner, but that is another IIFYM story, LOL)

I am sure someone will hate on the sirloin tip, but I find it to be:

a.  pretty lean (it’s like the Quad muscle of the cow)
b.  really cheap (cause people cook their steak well-done and so they NEED lots of fat to make it cook right, they pass on the quad meat!)
c.  when you cook it rare it isn’t too tough at all, I don’t even bother with marinades most of the time, 2 or 3 min a side, its all good

I had a request to do Leg Day with a friend, so why not?  Honestly, I would rather save Leg Day for High Carb Day, so my butt would be dragging a lot today, but that’s ok.  Time for legs, no time for excuses!

Took my Primer pack with my steak and carrots 90 min before the workout, then 3 caps Rocket Science on the bus ride over to the gym, about 45 min before the workout started!

I borrowed a Leg Routine from the BB site by Jennifer Dawn, because I knew my friend would LOVE the plyo.  I tweaked it a bit to add in some new moves neither of us had tried before, just for the novelty.

Plus hey, lady workin out pics!  You’re welcome!

Superset Seated Leg Curls and Narrowstance High Jumps (back and forth, my rest was her set and vice versa)

120 x 20 / 20 jumps
135 x 20 / 20 jumps
150 x 20 / 20 jumps
150 x 20 / 20 jumps

IMG_3506

notes:  remember to lean forward on the seated curls!  It keeps you from shortening the hamstring, you get a longer ROM.  For the narrow high jumps, we only go down to 1/4 squat then POP back up, try and grab some height.

Leg Press Machine:  regular reps and dead stop reps (back and forth)

395 x 20 reg reps
395 x 15 reg reps / 5 dead stop reps
395 x 5 regs / 15 dead stops
395 x 20 dead stop reps

IMG_3508

notes:  this machine was way too light for me, but we needed something to do dead stops on.  Meaning you come to the bottom of the move, let your legs relax for a fraction of a second, let the muscle tension go, then EXPLODE back up.  Working on that explosive power!

Smith Machine Lunges (back and forth)

bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg

IMG_3510

notes:  booo, I hate you lunges!

Jumping Hack Squats (back and forth)

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

notes:  same as the other high jumps, you only go down to 1/4 squat ROM, then EXPLODE back up as hard as you can.  Grab some air!  When you land, make sure your feet are set up right, take a second to fix their position if you need to, then repeat.  The goal here is not to push heavy weight, but to transfer a moderate amount of weight as EXPLOSVELY as possible.

Standing Leg Curls on the extension machine (back and forth, reps are 5 fast then 5 slow, repeat)

75 x 20/20
65 x 20/20
65 x 20/20
65 x 20/20

IMG_3514

notes:  I wasn’t feeling the contraction properly with 75, so I dropped the weight.  Alternating fast and slow reps keeps you from building up too much momentum.  The first 5 always start out so awesome, then you slow it down to halftime for the next 5 reps, then when you go back to 5 fast reps, your gas tank is burned out!  I always get a really tough workout alternating fast and slow on the standing leg curls.  I hate using an extension machine for this, but it was the only choice we had.

While curling, we caught this dude playing video games in the other leg extension machine, so I snapped a pic, HAHA.  He had his leg crossed over the other knee, just chillin!

IMG_3524

Box Jumps (back and forth)
15, 15, 15

IMG_3527

Jefferson Lifts (back and forth)

bar x 20
bar x 20
65 x 20
65 x 20

IMG_3530

notes:  I had never done these before, so we went light and I just worked on my form.  Check that pic out… me flossing my butt with a metal pole like a fairy, while big swole bro behind me t-bar rows 4 and a quarter plates LOL.  Perfect contrast

Leg Extensions (back and forth)

90 x 15
90 x 15
90 x 15
90 x 15

notes:  these were super light, but to be honest, the gym dude told us the gym was closing in 10 minutes and we needed to get out, so I just left it on her weight and worked it out.

The whole thing took almost 2 hours!  It was no joke.  This was an odd workout, but hey nice to mix it up every now and then.  Still have another Leg Day in just 2 days!!  Oh nooooooo…….

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 😛

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
.
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.
.
Had to guesstimate the weights, and clearly had it wrong with the extensions, oh well.  Better to guess high I suppose.

Saturday Legs

It was time for an epic leg day.  The kind where the clock doesn’t matter, you just train and train until you want to crawl out of there trembling and shellshocked.  I was already nervous but for a different reason.  I had been having GI issues all week, and not to get too graphic, but everything I eat is like dynamite through a goose.  So in preparation, I ate really light Friday night, and had the minimum amount of food Saturday morning.  This session would be on an empty stomach.

Oct 12 Morning Legs (4 second negative on all reps no exception, 45 sec b/w sets unless noted)

Barbell Squats (ATG)
155 x 8
155 x 8
155 x 8
195 x 8

Hack Squats (ATG)
2 plates and 2 quarter 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 and 1 quarter plate x 10

Single-Leg Leg Press (no rest, back and forth leg to leg)
180 x 15/15
180 x 15/15
180 x 15/15
180 x 15/15

Superset 45 Degree Leg Press and Leg Extensions (60 sec rest b/w supersets)
10 plates x 8 & 140 x 8
10 plates x 8 & 140 x 5
10 plates x 8 & 140 x 6
10 plates x 8 & 140 x 8

Took a halftime pause to go do some texts and grab a drink, took about 10 min

Stiff-Legged Deadlift
185 x 8
185 x 8
185 x 8
185 x 8 DROP 135 x 10

Seated Leg Curl (leaning forward)
90 x 8
90 x 8
100 x 8
110 x 8

Prone Leg Curl (did a set butt down and strict, followed by a burnout of reps propped up on my elbows with butt up and lots of “English”, although still slow negs)
110 x 8 & 8
110 x 8 & 5
110 x 8 & 6
110 x 8 & 8

Standing Calf Raise Machine
300 x 8
300 x 8
300 x 8
300 x 8 DROP 240 x 10

Calf Raise on the 45 Degree Leg Press
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 15

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

This workout took a while!  Forget the one hour guideline, just go until its done.  Volume wasn’t all that high, so whatevs.  I was nervous about the squats, but luckily I did not have any major digestive issues   I felt like such a dummy though, on the last set I added quarter plates and noticed hey my left shoulder is sagging a bit, but I thought nothing of it.  Only as I cleaned the plates up did I realize I put a 35 plate on the left side and a 25 plate on the right one.  Good jorb dummy!

When I say ATG, ass to grass seems hardly appropriate as my hamstrings are WAY too thick for that.  But my hams did touch my calves, or the pigs kissed the cows, if you will   In this case, let’s say ATG means Ankles to Glutes!  That might be almost accurate, I suppose.

For the leg extensions I tried out a unilateral leg extension machine I had never bothered with before.  I tried it this time because it was right beside the leg press (and how often do I think about supersetting press with extensions?  Not often, haha).
I left all the plates on the leg press like an jerk, but it was more of an experiment.  Sure enough, when I came back quite some time later to do calf raises, all the plates were still there.  I was too lazy to do drop sets with 5 wheels for calf raises, so I just did as many as I could before failure on the last set.  Gotta love how no one wants to do legs on a Saturday morning.  That Friday night must have been too harsh, methinks.

 

And that was my workout!  It was a doozy.

Thursday Legs, Chest

On Tuesday night, a friend of mine passed away.  I don’t want to talk about it too much, others have already expressed themselves far better than I.  He never knew it, but Honore was one of my role models as I worked my butt off in the gym over the past year, and my best wishes go out to his fiancée and family during this difficult time.

If you would like to read more, please check out this blog by one of his colleagues, Ashley

http://ashleymathieufitness.wordpress.com/2013/10/10/another-angel-gets-his-wings/

 

I had been struggling with some GI issues for a few days, plus my friend’s passing, so it has been hectic.  Finally, Thursday morning I decided I needed to do what I needed to do to clear my head:  lift.

Oct 10 Early Morning Legs and Chest (regular tempo, 45 sec b/w all sets)
Hack Squats
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15
One Leg Machine Press (no rest, back and forth leg to leg)
205 x 15/15
205 x 15/15
205 x 15/15
205 x 15/15

 

Seated Leg Curl (leaning forward, trying to lengthen hamstring)
120 x 15
120 x 15
120 x 11
120 x 13

 

Prone Leg Curl (butt down)
110 x 15
110 x 15
110 x 15
110 x 15

 

Decline Bench
135 x 15
135 x 15
135 x 15
135 x 15

 

Incline DB Press (30 degrees)
65s x 15
65s x 10
65s x 10
65s x 8

 

Pec Deck
120 x 15
120 x 15
120 x 15
120 x 15

 

notes:  Was in the gym by 5:30 AM.  Legs and Chest together! Madness!  I’m a rebel.  Will also hit legs for realz on the weekend.  Stomach got very upset during the decline bench, damn GI issues.  Pushed through it though.  I switched up the order from last time, decline before incline, just to experiment.  And just like last week, first movement was fine, second movement fizzled out, and the fly movement was unaffected.  What I take away from this is that I really need to work on my endurance for pressing movements.

 

And that was my workout!  I am not going home for Canadian Thanksgiving, so I plan on working out A LOT over the long weekend, as opposed to pigging out.  How about you?  Anyone else from Canada and plan on lifting this long weekend?

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!

 

Monday night I didn’t have a trainer session, not a full one anyways, so I went to the gym late-night Monday to make my own fun.  I need to start nailing down a new routine, now that my medical speedbump is behind me.  Short rests, alternating days between high reps and low rep slow negative drop set days, and more strength days with Leslie.  Keep the muscles guessing!  This might prove to be overcomplicated, but let me give it a try first, this buffet of gains!

 

Monday PM Legs and Abs (45 sec rest b/w sets)

A.  Hack Squats (feet low, quad focus, go DEEP and activate the glutes)

2 plates x 15

2 plates x 15

4 plates x 15

4 plates x 15

notes:  this was a brutal start!  I have gone heavier, but not so deep into the ROM.  Started sweating like crazy.

B.  Weighted Glute Kickbacks

80 x 15/15

80 x 15/15

60 x 15/15

60 x 15/15

notes:  right after the hacks, I was dripping sweat all over this station.  80 was too heavy, so I dropped the weight and focused on form.  Even still, my glutes were exhausted by the end.

C.  Seated Leg Curls:

100  x 15

110 x 15

120 x 15

120 x 15

notes:  I have a tendency to lean back in this when it gets hard, which makes the contraction easier, so I really tried here to sit totally upright and just squeeze the hamstrings.

D.  Prone Leg Curls:

80 x 15

90 x 15

100 x 15

110 x 15

notes:  I kept my pelvis pressed into the pad, but propped up on my elbows, to try and make it more difficult.

E.  Stability Ball Crunches:  25, 25, 25, 25

F.  Stability Ball Forward Roll:  17, 17, 15, 15  (easier than the Ab Roller but still hard!)

G.  Weighted Double Crunch Machine:  95 x 20, 20, 20, 20

H.  Cardio 35 min of Elliptical, varying speed

 

notes:  This workout was nasty!  I was totally wrecked by the end.  Shows I have been away too long from the legs, and am long overdue to going back to short rests and tight form.

 

Tuesday I was way too wasted to have a morning workout, so I saved my workout until after I was done work.  The plan here would be slow negatives, drop set finishers.

Tuesday Chest and Biceps (4 sec negative on EVERY set or dropset, 45 sec rest b/w sets)

A.  Smith Machine Flat Press:

warmup;

215 x 8

215 x 8

215 x 8

215 x 7 DROP 165 x 7 DROP 115 x 10

notes:  this felt slightly too heavy, I could control the negative, but my form was a little rough.

B.  Incline DB Press:

100 x 8

100 x 8

100 x 8

100 x 8 DROP 80 x 10

notes:  After the Smith Press, I went a little lighter for the incline, and I think I actually ended up going too light, the drop set was way too easy so I ended it early.

C.  DB Flat Press Fly (flat press the DBs up, but then negative in a Fly motion)

100 x 8

100 x 8

100 x 8

100 x 7 DROP 80 x 5 DROP 60 x 6 DROP 40 x 8

notes:  on the other hand, this weight was PERFECT, the drop sets were super hard like they should be.  First time doing a mix of fly and press, it was fun!

D.  Superset Pec Deck and Pushups

120 x 5 & 4 pushups

105 x 8 & 5 pushups

105 x 8 & 5 pushups

105 x 8 DROP 75 x 10 & 5 pushups

notes:  my chest was fried by this point, could not do any pushups at all haha

E.  Preacher Curl Machine: (widegrip)

70 x 8

70 x 8

80 x 8

90 x 8 DROP 70 x 8 DROP 55 x 10

notes:  squeeze at the top for dat bicep peak! Weight too light, was too easy the drops.

F.  Seated Dumbbell Curl:

80 x 8

80 x 8

80 x 8

80 x 8 DROP 60 x 3 DROP 50 x 5 DROP 40 x 7

notes:  the weight was just right here, the drop sets were MURDERRRRR!!!

G.  Cable Curl: (closegrip)

80 x 8

90 x 8

100 x 8

100 x 8 DROP 80 x 6 DROP 60 x 10

notes:  I was so traumatized by the dumbbell curls I started off lighter here and worked up.

 

notes:  I had a tremendous pump in my chest and biceps going after these sets!  It was every guy’s magic moment, walking around with swole chest and biceps, haha.  No selfies though, not my style, sorry.

 

Those were my workouts for Mon and Tues!  How’s it going with you guys these days?  Ready for the cold weather?  Wintertime Bulk?