Tag Archive: leg curls


Carb Load Day!  Roll out!


I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

135 x 15
135 x 12
135 x 10
135 x 10
135 x 10

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

30s x 12
30s x 12
30s x 12
30s x 12

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Cut Day 48 – Glutes

Was able to work out a time to get a session in with my friend, so we could get some good pictures.  To make it worth her while, we made it a glute-focused workout.  I will do more Legs on Monday, this was just extra work.

Cardio

30 min elliptical, heavy resistance
5 min break
40 min ellip, light resistance, fast pace
20 min break for food
30 min, moderate resist, fast pace
5 min break
10 min heavy while waiting for friend

You may ask, why not a spin bike?  Because I am doing a few spin classes tomorrow and I didn’t want a sore ass, haha.  Then my friend showed, and it was time for weights!

Warmup

5 min heavy elliptical, focusing on contracting the glutes and hamstrings

Jefferson Lifts (back and forth, me to her)
40 x 15
40 x 15
60 x 15
60 x 15

IMG_3775

Kickback Machine (back and forth)

40 x 15/15
50 x 15/15
55 x 15/15
60 x 15/15

IMG_3779

SLDL (back and forth)

90 x 20
110 x 20
110 x 20

IMG_3783

Reverse Hack Squats (back and forth)

2 plates x 15
4 plates x 15
6 plates x 15
8 plates x 15
10 plates x 15

IMG_3790

Seated Calf Raises (back and forth)

1 plate x 20
2 plates x 20
2 plates x 20

Donkey Calf Raise Machine (back and forth)

240 x 20
260 x 20
260 x 20

Leg Press Calf Raise (back and forth)

260 x 20
300 x 20
300 x 20

Standing Leg Curl (back and forth)

70 x 15/15
80 x 15/15
90 x 15/15

IMG_3795

Superset Seated Leg curls and Leg Extensions (back and forth)

120 x 12 / 120 x 15
120 x 12 / 120 x 15
120 x 12 / 120 x 15

Legs, Cut Day 19

Jan 24 – Legs

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

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

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

Squats (45-60 sec rest)

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

IMG_3394

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

DB walking lunges (30 sec rest)

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

IMG_3402

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

deadlifts (45-60 sec rest)

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

IMG_3406

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

split squats (30 sec rest)

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

IMG_3413

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

prone leg curl dropset

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

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

leg extensions dropset

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

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

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

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

Legs, Cut Day 1

Jan 6

First day of the cut, bleh.

barbell squats (60 sec rest)

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

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

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

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

seated leg curl dropset
150 x 36 DROP 120 x 14

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

cardio:  20 min lateral elliptical machine

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

Cycle 3 Week 1 Legs

Cycle 3 Week 1 Squats

Warmup (1-2 min rest)

125 x 5
155 x 5
185 x 3

Main  (3 min rest)

200 x 5
235 x 5
265 x 5

notes: I admit to feeling a little nervous, since last squat day I failed out and got pinned down for a second by the bar.  It seems that what fails first on me is not my legs or glutes, but my core.  Even on that last set I was starting to bow forward.  So I took nice long rests between sets so I could go at these with seriousness.  But since there is such a disparity between legs and core, I realize I need the assistance work to finish me off.

Assistance

45 Degree Leg Press (feet high and wide, 2 min b/w sets)

16 plates x 12
20 plates x 12
20 plates x 12
22 plates x 10

Bcldyc6CAAE0evj

notes:  One is tempted to ask if I am e-bragging these presses and then doing ****e ROM

I admit, I am always conscious of this myself.  The fact is, legs go down until they press against my gut (feet high and wide help with this to give me more clearance), and until my butt is in danger of popping up off the low back rest.  Normal ROM, imo.  But nevertheless, I will concede there are some heavy advantages taking place here, otherwise why would my squats trail so far behind, ROFL.  So I only do it as assistance now, and only do it to finish my legs off.  OK?

But still, 22 plates!  oh yeahhhhhh

Standing Single Leg Curls (30 sec rest after both legs do their set)

90 x 15
90 x 15
90 x 13
90 x 10

notes:  really tried to keep the full ROM, as it is easy to drift into midrange when you get tired.  I find the extremes of the ROM are what kills me off especially on the standing curl, moreso than seated or prone machines.

Leg Extensions (45 sec rest)

160 x 15
160 x 13
160 x 12
160 x 10

notes:  figured my knees had recovered from the leg press, time for isolation!  It was clear my strength was gone as I was running out of gas.  Time for light ab work.

Roman Chair Knee Raises (30 sec rest)

10, 10, 10, 10

Legs, Cycle 2 Week 2

Once again, early morning meeting, so I pushed Squat day until after work.  I was nervous, not only for pushing the weight with deep squats, but also for HOW CROWDED the gym might be around 5 pm.

I could barely even get a locker for my crap.  But the gods of iron were smiling on me, because I nabbed a free squat rack, and lived there for a while.

Cycle 2 Week 2 Squat (squats as ATG as my fat legs will let me, calves to hammies)

Warmup (1-2 min rest)

125 x 5
155 x 5
185 x 3

Main  (3 min rest)

215 x 3
245 x 3
275 x 4

notes:  lots of grunting!

Assistance

45 degree Leg Press  (feet high and wide, 90 sec b/w sets)

16 plates x 12
18 plates x 12
20 plates x 12
20 plates x 12

notes:  feet high and wide is more comfortable for a tall fat dude like me.  requires less ankle mobility, and my gut doesn’t get in the way, lol.  feels good on the hammies too!

Seated Leg Curl (45 sec rest)
135 x 15
150 x 15
165 x 15
180 x 15

notes:  these felt real good, strong

Leg Extensions (45 sec rest)
135 x 15
150 x 15
165 x 13
180 x 12

notes:  starting light was a good idea because my knees needed to warm up.  The quads were RATHER tired though, so I couldn’t get every rep on the last sets, not smooth ones anyway

post wo cardio
15 min on the “lateral elliptical”.  I would have stayed longer, but a old skinny runner dude was right beside me breathing TOO rhythmically and forcefully, and it annoyed the **** out of me.  I didn’t have my headphones, and I couldn’t take it for more than 15 min, walked out of the gym triumphantly, lol.

 

Reunited and it feels so good!

Back in the gym by 5:30 AM, slangin plates!  Squat Day!

I had the squats to do, some slow neg assistance work, then back home for breakfast and off to work.  Because I am easing my way back into it though after my crappy illness, I took the drop sets off the end of the assistance work.  Just straight sets.

I felt real good though!  Should be hitting 100% of my routine by the weekend.

Week 1 Squat Day

Warmup (about 1-2 min b/w  sets) Squats below parallel (dare I say ATG?)

120 x 5
150 x 5
180 x 3

Main (about 3 min b/w sets) below parallel

195 x 5
225 x 5
255 x 5

Assistance (45 sec b/w sets, about 60 sec b/w exercises, 4 sec negative on every Leg rep)

45 Degree Leg Press feet high and wide
4 plates x 8
8 plates x 8
12 plates x 8
12 plates x 8

Leg Extension
140 x 8
140 x 8
140 x 8
140 x 8

Seated Leg Curl leaning forward
140 x 8
140 x 8
140 x 8
140 x 8

Weighted Crunch Machine (regular tempo, 30 sec b/w sets)
50 lbs x 10
50 lbs x 10
50 lbs x 10
50 lbs x 10

For the squats, I had gotten some feedback lately that I have not been going low enough.  Which is totally fair.  So I set the cage below my knees and squatted until my stomach was getting squeezed against/between my thighs.  You feel the change when that happens, its like the air starts to get pushed out and I grunt a bit.

Looking in the mirror, my core is weak out of the pocket, and I have a tendency to start to lean forward and then correct myself on the way up.  This is why I need that full length mirror when I squat, I need to check if I keep my core tight when I start to come up.

Not gonna lie, I am still new enough to squats that I get nervous when there is more than 225 on the bar.  But I will adapt and overcome!

Leg Press felt real good, just to chance to do some slow stretches with the legs and hips and glutes.

The extensions and curls were great because I totally relied on the clock built into the machine to make sure I stuck 100% to the 4 sec negative.

For the leg curls I don’t know what the problem was, but I kept sliding around in the seat.  Maybe that meant the weight was too high if I couldn’t keep my butt against the chair, but I have done that weight before.  I wanted to go do prone curls, but some old dude was using it, so whatevs.

The crunch machine was some sort of chair contraption where you load the plates behind your head, grab the handles over your head and crunch forward.  It feels pretty sweet actually

Scoop of Fast Fuel 25 min before the workout, a scoop during along with a scoop of ReGen, and a scoop fo ReGen and some extra Creatine HCl after (maybe 750 mg).

Best workout I have had in a week and a half!  Hooray for Leg Day!  Leg Day to the rescue!

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

IMG_2964

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

IMG_2966

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.

IMG_2969

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.

IMG_2988

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

IMG_2995

After we went out for sushi!

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

IMG_2978

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.