Tag Archive: hamstring curls


8 Aug 2016

Some days, life is kicking your ass, and just getting to the gym is a challenge.

By the time I got to the gym, I only had an hour and a bit before they shut down for a massive weekly cleaning. So I had to be in and out fairly fast.

warmup: no time! lol

Low Bar Squats (Romaleos, knee sleeve, 2 min rests)

135 x 5
185 x 3
225 x 2
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 7 @RPE8

notes: damn my endurance sucks, I cant high rep squirts for shit

Superset: Leg Extensions & Single Leg Curl Machine

120 x 15 / 60 x 10 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg

notes: damn, those single leg curls were harder than I thought! Or I am a wimp.

28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!

Mar 12, 2015

My legs have been sore as hell ALL week. Still sore today, just not as crippling, so decided to get a little more lower body work in. It was only part of my other workout, kind of a scaled-down version. An appetizer.

Glute Bridges (shoulders crosswise against bench, 60 sec rest)

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

notes: Gotta build that bum. Apparently.

I decided I was a big puhssy and opted out of lunges and SLDL, and did a prone leg curl cannonball set. Just to try it out… and to wrap it up ASAP lol.

Prone Leg Curl (Cannonball Set, zero rest)

60 x 8
75 x 8
90 x 8
105 x 8
120 x 2
60 x 8
75 x 8
90 x 7
105 x 1
60 x 8
75 x 7
90 x 3
60 x 8
75 x 4
60 x 8
75 x 3

notes: 99 Reps! Jay-Z joke! Gretzky joke! My Hams felt burnt, but felt ok 5 min later. Shoulda done more heavy work first. Oh well. Duly noted.

post-workout: LISS elliptical

Cut Day 16

The lack of sleep was kicking my butt all day, I was drifting through work like Homer Simpson driving home on a field of pillows. Just felt soft and squishy like a piece of cake all through the workout session, intensity negative 12. But I still did the workout. F it. in the butt.

I don’t care if I’m dying and on fire with radioactive herpes… my excuses can blow me… with a mouthful of birthday cake and a santa claus hat on. I ain’t skipping my workout.

warmup: foam rolled my IT bands, adductors, piriformis, then had a nap on the floor, lol

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Pulsing Side Planks

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

Circuit 2

SLDL to Bent Over Row to Ab Rollouts

135 x 12 / 135 x 10 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

notes: Changing it up a bit from last week.

Hamstring Curls on Exercise Ball (30-60 sec rest)

20, 20, 20

Weighted Reverse Crunches (lift hips in the air, hold MB between knees, rest 30-60 sec)

12 lbs x 12, 12, 12

post-workout 15 min LISS on elliptical

Cut Day 9

Back to it.

warmup: played with my blackberry, haha

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 20 / 12 plates x 12 / 20 Side Planks

Row Machine 2 Min

REST 2 MIN

Circuit 2

Exercise Ball Ham Curls to 1 Arm Cable Rows to Weighted Reverse Crunches

15 curls / 12 plates x 12 per side / 10 lbs x 15 (medicine ball between knees)

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

Row Machine 2 min

REST 2 MIN

notes: Cable rows getting heavy! Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Weighted Side Lunges to Seated Widegrip Cable Rows to Weighted Core Twists

plus barbell 12 per side / 14 plates x 12 / 5 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 20 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 28 plates x 12 / 6 plates x 12 per side

Row Machine 2 min

notes: Side Lunges done with a barbell. Core twists were done by hooking a nightstick looking thing up to the cable pulley. I say plates on the cable rows because I doubt they are 10 pounds each. 14 plates on the left, 14 on the right, hook up a bar to connect the 2 sides and pull away… doubt I am rowing 280 pounds that easy.

Post-Workout:
– 5 min of yoga stretches (low back releases, Cobra, Sphinx, cat/cow, Childs Pose)

Forgot to do cardio after, woops! I really needed the cardio too, the pwo kept me floating all the way home, and then I had energy left over so I cooked dinner and prepped lunches, did the dishes, took out the garbage, in the space of like 20 min, lol.

Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds

REST 2 MIN

notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds

REST 2 MIN

notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

Post-Workout:
– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

Beat Up

Woke up on Saturday, right elbow was so sore I could barely straighten my arm.  Left shoulderblade was ok, but I knew it was recovering.  Just generally felt beat up, haha.  That must mean it’s Rest day! Oh wait it’s not!  It’s Leg Day!  My legs felt fine, so I guess I wasn’t totally beat up.

Still, I rested up a chunk of the day (low carb day), iced my arm, bought some meat, did some cleaning.  My apt building was rife with flies today, it was odd.  I killed 3 in my apt (my elbow was toast so I couldn’t play the swat game with them so I cheated and just sprayed them, which slowed them down).  In my building’s lobby I found like 6 dead ones right around the A/C unit.  This either makes me think something is in the air which is poison but I’m just too big for it to put a dent in me but all the flies are dying off like miners’ canaries… or the flies have reached the end of their life cycle, and a batch of baby flies are about to be born.  I found both possibilities HORRIFYING.

In the early evening my elbow felt halfway normal so I went to the gym (I keep saying the gym like it’s one place, I cycle between about 4 gyms regularly, so let’s call this one Gym B… I am sure this makes it WAY clearer for you).  I picked Gym B because it had a hack squat machine.  I decided, I need to do legs, but I can barely use my arms today, so we gotta rely on the machines.  Because the machines target or isolate the areas so closely, it would be best to hit my legs from a variety of angles.  This means volume and variety.

Legs (30 sec rest b/w all sets)

Hack Squat 225 x 10, 315 x 10, 405 x 10, 455 x 10

(hack squat good for hitting the outer thigh)

Reverse Hack Squat 225 x 12, 315 x 12, 405 x 12

when I look for images of this exercise, it’s mostly pics of women, wonder why? …

(hits the hamstrings and glutes, sit in the hack squat machine backwards, keep chest against pad)

Superset Leg Press w/ feet high on platform and w/ feet low on platform  300 x 12&12, 12&12, 12&12, 12&12

(leg press hits the inner thigh; feet high hits the hams and glutes more, while feet low is more quad-dominant)

Seated Leg Curls 160 x 12, 12, 12, 12

Leg Extensions 160 x 12, 170 x 12, 180 x 12

Prone Leg Curls 130 x 15, 15, 15, 15

(I like prone leg curl machine since I get a good stretch out of it when I lower slowly, and the weight distribution lets me pause at maximum flexed position to feel it in my butt and hams.  Seated leg curl on the other hand, I can go heavier and tend to explode more.  Don’t know if the muscles angles’ are different, but it is a different feeling, and I like working the muscles in both ways, the slow stretch and the quick push).

Calf Raise Machine 300 x 25, 21, 24

(I don’t normally use a machine, but I saw a vid recently on toe pointing during calf raises, and I thought a machine would give me the chance to try it out.)

notes:  I know the leg press weight was kind of light, but it helped me flush my legs out after the hack squats.  Being machines meant I used my legs, but it wasn’t so taxing on the entire CNS system, so I could do lots of different exercises.  Nevertheless, when I was done, my legs were wobbly when I walked out of the gym, so wobbly I didn’t consider cardio for even a moment, and I am sure the DOMS on Sunday or Monday will be delicious!  And that was my Saturday!  How about you?  Any good workouts?

I woke up Tuesday still slightly out of sorts about missing my Spin work, and thinking about my diet, which I have been struggling with.  Cutting out all bread, rice and pasta has been difficult.  The jury is still out on whether this is even a strategy that is right FOR ME, or if it is just a gamble based on what works for other people.  At any rate, my malnutrition is making me depressed.  It’s a sad day in Hell when I would step over the steak just to get to the breadstick, haha.

So I did a leg routine on the TRX in the morning.

TRX Leg: (workout routine came with the kit)

A.  Hip Press (aka butt lift) x 10, rest 15 sec

B.  Hamstring Curl x 10, rest 15 sec

REPEAT A-B, 2 more times

C.  Lunge x 15 (each leg), rest 15 sec

REPEAT C, 2 more times

D.  single leg squat x 10 (each leg), rest 15 sec

REPEAT D once more

E.  bodyweight atg squats (brief pause-rest at each comma) 25, 15, 10, 10

notes:  this one was the hardest yet!  Leg workouts are the most tiring of all workouts, this is why most gym noobs have bird legs.    Butt lifts and ham curls with the TRX were kicking my butt right out of the gate, either I have weak glutes and hams, or just weak for my relative size.

But the punishment wasn’t over.  If you do the math, I did about 90 lunges.  And if you spend time with me, you know I hate lunges, haha.  By the end I was half naked and sweating like crazy.  For the first time this winter, I wanted to sit under the floor fan and suck wind.  Lunges don’t bother my quads, they bother my hams again.  I did a basic type, a stepback lunge while holding onto the TRX so I could make the balancing easier and keep the speed up.

For the one leg squats I did the same basic version, hold my off leg behind me as I squatted halfway or lower.  I would like to hold my off leg out in front of me (pistol squat style), but I just can’t get the balancing down on that one yet.  Maybe next time I will try hanging my off foot in a TRX sling and holding the other sling and work on the pistol that way.

The TRX flashcard suggested I do split jumps next, but I told TRX to go fuck itself, lol.  I went straight to regular squats.  But to try and keep it difficult, I stopped using the TRX and just did it myself, my own bodyweight, butt all the way down to the ground.  I took a 5-10 sec pause when I had to, as I worked my way up to 60 reps.  I used to be able to do 30 without a pause, so I would like to work back up to that again (although to be fair my legs were not exactly fresh).

Then I went to work.  All through work I tried to keep my diet tight, also avoided coffee!  So by the end of the day I felt drained, no carbs, no coffee; all work and no quick energy makes Jack a dull boy.  I kept dozing off in the last 40 minutes of my day, so when it was time to go home, I gave up on any afternoon gym plans and went straight home to have a snack and a nap.

When I woke up from the nap I had a little more energy, so I decided to see how my shoulder was feeling with some light “sort of” pushups.  Not full ones, but sort of pushups… I did about 20 in the TRX sling, and about 50 pushups from my knees (not in a row, small pauses when needed).  My chest felt fine, but my shoulder was grumbling, so I called it a day.

And that was my day!