Tag Archive: leg extensions


17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

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10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

24 Aug 2016

I had squats today, but my knees hurt. Even my good knee felt twisted. I decided I would take a long warmup, long rests, find a stance that felt good, and go for one heavy set. Scrap the assistance squats, and do some isolation. Like a big puss.

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

135 x 3
180 x 5
215 x 3
250 x 2
270 x 1
285 x 1
305 x 6

notes: once I warmed up, it felt a bit better, but I didn’t want to push it.

Assisted Pullups (resistance band assist, 90 sec rests)

7, 7, 7, 9

notes: damn, I have gotten too round. these pullups felt harsh. better drop some lbs.

Leg Extensions (short rests)

90 x 18
100 x 18
100 x 18

Prone Leg Curls (short rests)

90 x 18
90 x 18
90 x 18

notes: my bum hurts now. damn you prone curls.

Happy I was able to salvage a session that had a rocky start.

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.

2 August 2016

I was a super lazy shit during the long weekend. First day back in the gym tonight.

warmup: took long breaks in between my warmup sets to stretch out my low back and my hips.

Deadlifts (long breaks, SABOs, no belt)

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 9

notes: on my AMRAP set, I had a 10th in me, but I felt my form was slipping and I was having problems at lock out. So I moved on to block pulls so I could squeeze my glutes. The no belt phase continues. Pretty happy with how I am doing no belt actually.

4 inch block pulls (long rests, SABOs, no belt)

315 x 6
315 x 10
315 x 8

notes: I normally do 3 inch blocks, but I realized that strongman comps (in my area) often use a 14 inch deadlift. So if all we have are 3 inch and 4 inch blocks, 4 inch blocks would be closer an approximation to a 14 inch height deadlift (the 45s are about 8.75). It actually made it harder, I didn’t get my form right on the first set, but corrected it later on. I might end up looking for an extra inch in the future, stack a plate under the block or something.

SSB Good Mornings (short rests)

160 x 8
210 x 8
260 x 4

notes: ended up going heavier than planned. they felt good actually! I would have done more reps on the third set, but the people checking my form noticed a big imbalance in my shoulder, so I just racked it and moved on.

I wanted to do leg press, but lots of big lifters were in the strongman gym, and I didn’t want to look like that douche who throws 18 plates on the leg press when I cant squat 450 (they know what I can squat), so I just did leg extensions.

Leg Extensions (short rests)

150 x 10
165 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes: hard to go heavy or high rep on these, my knee doesn’t like them. so I found a sweet spot and stayed there.

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

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

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
*straps*
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

July 4, 2015

All these things yesterday that I HAD to do. But not enough energy in the tank to do all of them. Workout, go to work and put in some overtime, work out again, other stuff on my list… turns out all I could get out of myself is lots of sleep. But I still dragged my ass down to the gym, twice.

AM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; dorsiflexion warmup; TKE; hamstring warmup; side planks

Front Squats (rest varied, SBDs, Romaleos)

bar x 5
95 x 5
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4

notes: decided to leave the belt off. Rest was only supposed to be 1 minute, but work was bugging me a lot, and I kept getting distracted between sets.

Block Pulls (set below knees, short rests, sock feet)

200 x 5
270 x 5
320 x 5 w/belt
220 x 5
200 x 5

notes: I wore a belt for the top set. Mostly I just changed the weights and went again, for the top set I think I sat for 30 seconds and cooled off.

100 reps of ab work

100 reps of rear delt work

hyper extensions: 3 sets of 12

notes: after the workout, biceps were a little sore, so I did some myofascial release on them, both the end close to the elbow and the end close to the shoulder. My forearms see a lot of work these days, they feel ready to cramp all day long.

PM Workout

Generic apartment complex gym, attempt at inducing pump: short rests, high reps, slowly ramping up the weight

Lat Pulldowns (30 sec rests)

2 plates x 15
3p x 15
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 11

notes: back actually did feel a pump!

Leg Extensions (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 10

notes: quads did not feel a pump… I don’t know if this style of workout works on my thighs in terms of pumps.

post: 15 min LISS elliptical

post-post: hot tub

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 7, 2015

I was a bad, naughty goat all weekend, and so when I woke up this morning in a hotel, I wanted to do light stuff and just try to reboot my system.

I also have revamped my training plan, and start it tomorrow, so no need to go crazy today.

All I had were cables and little plates of uncertain weights, so that was the deal. Work up in weight, get some volume in.

Leg Extensions
*30 sec rets b/w sets*
2 plates x 15
3 plates x 15
4 p x 15
5 p x 15
6 p x 15
7 p x 15
8 p x 11
*increase rest to 60 seconds*
9 p x 10
10 p x 10
11 p x 10
12 p x 8

Leg Curls
*30 sec rest*
2 p x 15
3 p x 15
4 p x 15
5 p x 8
*increase rest to 60 sec*
6 p x 5
7 p x 4
*increase rest to 2 min*
7 p x 4
7 p x 4
7 p x 4

notes: I found this machine awkward, so I did some heavy weight low rep stuff.

Widegrip Lat Pulldowns (rests stayed at 30 sec)

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

Bench Press Machine (wide grip, rests stayed at 30 sec)
1 p x 15
2 p x 15
3 p x 15
4 p x 15
5 p x 15
6 p x 15
7 p x 15
8 p x 15
9 p x 15
10 p x 15
11 p x 15
12 p x 12

notes: hard to know how my shoulder would like this one, so I started as light as I could, and worked up gradually. Felt good actually.

Believe it or not, this had me dripping sweat, so after I went and sat in the hot tub for about 30 min and chilled out.

Looking forward to tomorrow!