Tag Archive: leg curls


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!!

Aug 14, 15, 2015

Aug 14 AM Workout

warmup: foam roll upper back, lats, armpits; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

post: 15 min LISS cardio

I was going to do a workout in the evening, but life got in the way. Eye exams, groceries, whatever. Such is life.

Aug 15 AM Workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; prone spinal twists; shoulder capsule stretches

Farmers Walks

45 per hand for 40 metres
95 per hand for 20 m, 180 degree turn, 20 m back
130 per hand for 20 m, set it down, pick it back up, back for 20m
220 per hand for 20m

notes: the more experienced dudes went up to 270 per hand, then 330 per hand. I didn’t even try… because I am aware I REALLY need to build up my deadlift. I am a huge pussy, LOL. I am actually quite happy with 220 per hand, considering my thumb is not all-there yet. That is pretty good for me.

Yoke Walk

290 for 20 m, set down, back for 20m
290 for 20m, set down, back for 20m

notes: I could have done more yoke, but it was humid as a rainforest outside and everyone was retreating inside, and I didn’t want to have to disassemble the yoke by myself, so F it

Atlas Stones (5 min rests)

270 for 48″
270 for 48″
270 FAIL

notes: I was alone now so I could time my rests, and not take turns with other people. First time with the 270, not bad, all things considered. Gym PR!

PM Workout

Don’t know why, but I felt like doing back AGAIN. Just felt like it. Apartment gym was so humid that my breath was fogging up the mirrors when I did cardio. I was sweating like a pig. Splashing cold water on my face. It was awesome.

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 10

Machine Bench Press (30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 15
15p x 15
16p x 12

post: 15 min LISS cardio

August 3, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static lat stretch

Deadlifts (all reps thumbless, SABOs, generous rests)

160 x 5
*mixed grip*
200 x 5
240 x 5
*belt on*
295 x 3
350 x 3
350 x 3
350 x 3

notes: my thumb is still swollen and weak, so I decided to work my grip with some no-thumb deadlifts, haha. Tried doing one of the 350 sets double overhand and it felt so awkward and unstable that I had to immediately go back to mixed grip.

Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15

prone leg curl (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 11

PM Workout

warmup: got right to it, no warmup

CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Prowler/Sled Work

– push a prowler 20 metres, then drag a sled 20 metres, rest 15-20 seconds, then push the prowler 20m, then drag the sled 20m
– then rest 2-3 min and repeat

– 90 lbs on prowler, 75 lbs on sled to warmup
– then moved to 180 on prowler, 150 on sled; a couple of sets of that

July 27, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

July 14, 2015

OK, all this hypertrophy stuff has been fun, but let’s get back to some strongman stuff Gonna be folding events back in, on the daily now!

AM Workout

warmup: foam rolled upper back, individual lats, armpits; shoulder capsule stetch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rest)

bar + 140 x 15
+ 140 x 12

notes: my butt hurt! so tired, much lactic butt acid.

post: 15 min LISS cardio

then a full day of work.

PM Workout

forgot to take my pwo! sheeeee-ittttt

High Bar CAT Squats (2 min rests, Romaleos, SBDs)

bar x 5
140 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Sled Sprint/Drag Medley (2 min rests between sets; each set is sprint forward 10m, drag it back 10m, forward 10m, drag back 10m)

sled 10m/10m/10m/10m (practice)
sled + 1 plate 10m/10m/10m/10m
sled + 2 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m

notes: I was going to do a bunch more sets, and go heavier… when the strongman gym needed to show prospective clients around, and they were standing on my track. After 5 min of waiting, I got impatient, and moved on to the next exercise.

Still…. felt like FKIN cardio to me! lol better than regular cardio though, HIIT chit.

Kroc Rows (60 sec rests)

50 x 8/8
80 x 8/8
105 x 10/10
95 x 14/14
95 x 8/8

notes: just wasn’t strong enough today! maybe the earlier workout tired me out, plus dragging the sled tired me out… but on a good day I can bust out 20 reps with a 100 pounder… so who knows. Next week Kroc Rows! *shakes fist*

Pallof Press (heavy resistance band, 30 sec rest)

20/20
20/20

July 8, 9 2015

Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio

June 27, 2015

Today was both epic and not so awesome.

I went down to the Strongman Gym in the morning, to try out some implements I had not played with before. I pretty much just jumped in on what other people were doing.

Log Press

90 x 15
115 x 8

notes: I am no stranger to log press, I just thought it would be fun for a warmup.

One Arm DB OHP

I was able to borrow a more experienced person to watch me and give some tips on form. Well, he watched me for the first set, then I was kind of on my own, hahaha

22.5 x 10/10
30 x 10/10
40 x 10/10
50 x 10/10
thick 60 x 8/8
thick 60 x 7/7

notes: the 60 lb DB was actually what he was playing with, it had a thick handle and was awkward as fukk. Oh well, one day Circus DB you will be mine.

Car Deadlifts

Now for the epic part. They had a frame set-up outside, someone backed up their Honda Civic over it, and we went up to go lift it. I did not have my belt or the right shoes for it, so I just did it in my sock feet.

First attempt… NOPE, lol
They adjusted the pins and moved the handles further out. This makes it easier.
Second attempt, NOPE. But it budged a bit more. Have to edge my feet forward, lean BAAAACK, and press with the legs. I was warned not to overextend the lockout. I did not listen…
Third attempt… grind, grind, grind, YESSSSS!! Did it! But I overextended the lockout… the weight was now behind me… my back bowed BACKWARDS, and I got yanked down to the ground, landing on my ass.

I felt fine. But went to go do some prehab on my back, so I don’t wake up fucked up tomorrow.

As I sat on the grass, I realized the bottom of my left sock was shredded, and I had gravel embedded in my toes and sole. Sock shredded and bloody. Awesome.

I did some Rolls into a V Sit, to loosen up the spine. Then I did half-lotus sit for a while (like sitting crosslegged, except one leg stacks on top of the other). Then I foam rolled my upper back, and each lat. Then I lay lengthwise on the foam roller and did snow angels. Then I did a passive Yoga Waterfall pose with my legs up against the wall. Then I did kind of a wall-supported “Happy Baby” yoga pose. Then I did a wall-supported “dead pigeon” pose.

Yoga can be awesome for prehab and flexibility, glad I have it in my toolbelt.

I fucked off and went home. Napped on the couch.

Decided in the early evening to do my 2 a day workout, then sit in the hot tub. But the hot tub is still under maintenance, boo, lazy fuckin super.

PM Workout

Widegrip Lat Pulldowns (30 sec rests)

8 plates x 15
10p x 15
12p x 15
12p x 15
12p x 15

Leg Extensions (30 sec rests)

8p x 15
8p x 15
8p x 15

notes: should have started lighter and warmed up the knees. the first set was awkward

Leg Curls (30 sec rests)

4p x 15
4p x 15
4p x 15

Leg Raises (30 sec rests)

15, 15, 15

post: 15 min LISS

As I sit here, back feels damn tired. Crossing my fingers I don’t feel tweaked as fuck tomorrow.

June 24, 2015

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

8 plates x 15
10 p x 15
12 p x 15
12 p x 15
12 p x 15

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

3 plates x 15
4 p x 15
5 p x 15

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

4 plates x 20/20
4 p x 20/20
4 p x 20/20

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.