Tag Archive: leg extensions


May 22, 2015

Felt ready to kick my own butt today.

Hit the gym after work, ready to f up my s

Front Squats (SBDs, Romaleos, 2 min rest)

bar x 5
*belt on*
135 x 5
220 x 5
220 x 5
220 x 5

notes: squats feeing good, ready for more stuff

Sumo Deadlifts (sock feet, 2 min rest)

bar x 5
135 x 1
225 x 1
305 x 1
310 x 1
320 x 1
*belt on*
270 x 8

notes: I thought I would do some heavy beltless singles. That went fine, but my low back was getting pretty sore, so I backed the weight down for an AMRAP set. That was going fine, until I got self-conscious and stopped at 8 good reps instead of going to failure, LOL.

My low back was damn sore, so I modified my assistance a bit.

Hex Bar Deadlifts (2 min rest)

280 x 6
280 x 6
280 x 6

Seated Good Mornings (60 sec rest)

bar x 15
115 x 15
135 x 15
135 x 15
135 x 15

notes: wanted to work them erector spinae while giving my low back a rest.

I was going to finish off on leg press, but it was being used, so more improvisation.

Leg Extensions (60 sec of quad stretching between sets)

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

notes: instead of a passive rest, I stretched my quads between sets in order to get more blood in there. That idea came from John Meadows

May 7, 2015

Front Squats (oly shoes, knee sleeves, approx. 2 min rest)

bar x 5
95 x 5
115 x 3
*belt on*
155 x 7
155 x 8

notes: During the first 155 set, the bar slipped forward a bit and I had to catch it, so I stopped it there, at 7 reps. During the second set, after I was done, I noticed a spot of red on my shoulder. I have a tag on my shoulder, like a mole. I guess when the bar slipped, it ripped it open So now my shoulder was bleeding through my shirt *eek*

Bleeding on the bar is not hygienic, so I called it there and moved on to Deadlifts.

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

bar x 5 hookgrip
135 x 3 hook
*belt on*
225 x 2 double overhand
285 x 2 crossgrip from now on
285 x 2
285 x 2

notes: still need to figure out the optimal foot placement for me on this movement.

Deficit SLDL (60 rest)

95 x 12
95 x 12
95 x 12

notes: quarter plates help me go as deep as I can handle. Actually TOO deep today, I couldn’t touch the ground without relaxing my back and shoulders, and somewhat losing the tension in my hamstrings. So I let the bar hover off the ground, does that make it a Deficit Romanian? I dunno. All that matters is keeping the tension in the hamstrings, slow descents, long pauses at the bottom. Stretch those puppies out.

Hex Bar Deadlifts (2 min rest)

260 x 6
260 x 6
260 x 6

notes: hands feel too far out on these, like its a hex bar snatchgrip deadlift or something. oh well, it all hits the back, right?

Hyperextensions (30 sec rest)

15, 15, 15

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

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

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.

May 31 – Legs

Went to the gym today determined to do what I needed to do – time didn’t matter, take all day if you feel like it, just put in the work.

 

Giant Set:  Squats, One-Leg Leg Press, Lex Extensions (60-120s rest)

105 x 6 / 255 x 12 (each leg) / 120 x 25

130 x 6 / 255 x 12 (each leg) / 120 x 25

155 x 6 / 255 x 12 (each leg) / 120 x 25

170 x 6 / 255 x 12 (each leg) / 120 x 25

195 x 6 / 215 x 12 (each leg) / 120 x 25

220 x 6 / 215 x 12 (each leg) / 120 x 25

notes:  I used the same weight progression for the squats that I would use on 5/3/1.  I soon noticed on the leg press that my right leg was a lot weaker than my left, by Set 5 I had to drop the weight so my right leg could keep going.

 

Giant Set:  Deadlifts, 45 Degree Leg Press, Seated Leg curls  (60-120s rest, double overhand on DL for first 4 sets, then switch grip for Set 5 and 6, feet high and wide with feet pointed out for the leg press, lean forward on the leg curls)

155 x 6 / 10 plates x 12 / 120 x 25

190 x 6 / 10 plates x 12 / 120 x 25

230 x 6 / 10 plates x 12 / 120 x 25

250 x 6 / 10 plates x 12 / 120 x 25

290 x 6 / 10 plates x 12 / 120 x 25

325 x 4 / 10 plates x 12 / 120 x 25

notes:  So glad the gym wasn’t busy!  This workout ties up a LOT of stations… I was so tired by the end my back was rounding a lot on the last set of deadlifts, so I stopped at 4.

 

Superset Standing Calf Raise Machine and Dorsiflexion  (30s rest)

215 x 8 / 50 flexes

215 x 8 / 50 flexes

235 x 8 / 50 flexes

255 x 8 / 50 flexes

275 x 8 / 50 flexes

295 x 8 / 50 flexes

315 x 8 / 50 flexes

335 x 8 / 50 flexes

 

post-workout cardio:  30 min elliptical

 

Workout is very simple on paper, draining as HELL in practice.  I don’t usually do squats and deadlifts together, and as part of a circuit?  Nasty.  I came home and just lay on my couch for 4 hours straight, no lie.  I am gonna be dead tomorrow, I can tell.  Killer workout!

Cycle 2 Week 2 Legs

Back at the trainer for Leg Day!  It paid off immediately, because even though I didn’t get to do all the exercises I wanted to do, the ones I DID do saw me get pushed farther than I would have pushed myself… sign of a good coach!

 

Squats – (60-120s rest)

105 x 5

130 x 5

155 x 5

180 x 3

210 x 3

235 x 10

notes:  Huge improvement!  Was only gunning for 8 reps on the AMRAP, and Coach pushed me to 10!  Beauty!

 

Prone Leg Curls (45s rest)

90 x 6

90 x 6

90 x 6 DROP 65 x 8 DROP 40 x 30

notes:  Those drop sets were too easy, I need to go heavier.

 

Leg Extensions  (one continuous set)

180 x 8 DROP 150 x 8 DROP 120 x 8 DROP 90 single leg reps x 6/6

notes:  Did this instead of leg press, again could def go heavier!

 Lunges (30s rest)

stepback lunges x 10/10

walking lunges with 30 lb KBs x 10/10

notes:  Running short on time!

DB SLDL (30-45s rest)

75s x 8

75s x 8

75s x 8

no time for calves!  oh well, will do tomorrow.  squeezed hard for time, had to improvise.

Cycle 1 Week 2 Legs

Friday night Leg session!

Squats plus Assistance

Barbell Squats (60-120s rest)

100 x 5
125 x 5
150 x 5
175 x 3
200 x 3
225 x 8

notes: Good sets, got my hands in closer and kept my lats tight.

Prone Leg Curls (45 sec rest)

85 x 8
85 x 8
85 x 8
85 x 8 THEN 25 partials out of bottom ROM

notes: This weight felt better than last week, still ready to move up further.

45 degree Leg Press (one set, pause and stack on another plate then keep going)

12 plates x4 PAUSE 13 plates x 4 PAUSE 14p x 4 PAUSE 15p x 4

notes: This weight felt way better, some good grinds going on!

Leg Extensions (one long set with stretches in between micro sets, hold 2 seconds at top of rep for first 2 micro sets)

170 x 10 (hold each rep 2 seconds) THEN stretch quads 10 seconds each leg THEN 160 x 15 (hold 2 sec each rep) THEN stretch quads 15 seconds each leg THEN 150 x 20 (normal reps) THEN 15 partials out of bottom ROM

notes: just as awesome as last week!

DB SLDL (45 sec rest)

65s x 15
65s x 15

Superset Calf Raise and Dorsiflexion (45 sec rest after dorsiflexion)

65s x 10 HOLD 10 seconds 65s x 10 HOLD 10 secs 65s x 10 HOLD 10 sec THEN 50 Tibialis flexes (done standing)

REPEAT for a second set

notes: Make sense? 10 calf raises, then hold squeeze for 10 seconds, do that 3 times, then flex your tibialis 50 times – all 1 set

Great Friday night leg workout!

Cycle 1 Week 1 Legs

Squats always make me the most nervous. Something about the gutcheck required to load all this weight on your shoulders and drop down and push back up is one of the reasons why this exercise WORKS so well. In addition to the all the muscles it hits, it hits you right in the FEELS. Iron courage.

Squats and Assistance

Barbell Squats (1-2 min rest)

100 x 5
125 x 5
150 x 5
165 x 5
190 x 5
215 x 10

IMG_4229

notes: Just like Bench Press, I need to start light and build my way back up. So again, good chance to focus on my form, tightening the core, keeping my back tight. Because of my stiff shoulder, I build up a bad habit of leaving my hands too wide, which makes my back stay too loose. Also when I drop below parallel, my hips and butt start to TUCK in, not good for the push back up. All stuff to try and polish.

Before I get too cocky, after Set 5, I thought I had just racked it, turned to talk to my trainer, it rolled right off the edge of the rack and dropped half the barbell onto the cage, bouncing it off the back of my head on the way down! Ouch! Nice little headache and stiff neck from that. Idiot. Remember to focus.

Prone Leg Curls (45 sec rest)

75 x 8
75 x 8
75 x 8
75 x 8 then 25 partials out of bottom ROM

IMG_4232

notes: Could go heavier, the full ROM felt almost right, but the partials felt too easy. Maybe also the machine needs some oil, it might be helping me in the bottom ROM with its stiffness.

Leg Press Pyramid (constant tension reps, do rest-pause while another plate gets loaded)

10 plates x 4 UP 11 plates x 4 UP 12 x 4 UP 13 x 4

notes: Thought this would be hard, but was way too easy. Need to go up plenty.

Leg Extension Destroyer Set (stretches part of set, hold at full contraction for 2 seconds on micro set 1 and 2)

170 x 10 STRETCH 10 seconds per leg 160 x 15 STRETCH 15 seconds per leg 150 x 20 THEN 15 partials bottom ROM

IMG_4237

notes: Did that make sense? Basically, do 10 reps with a 2 second hold at the top, I did a standing quad stretch for 10 seconds each leg, jump right back in to do 15 reps with a 2 second hold, then do a 15 second stretch each leg, then jump right back in for 20 straight reps and 15 partials!

Felt soooo good! Felt like I was daring my legs to cramp, I flirted with charliehorses on the inside of my quads a few times! eek! And the stretches in between… they hurt too! I was doing all I could to get my quads pumped!

DB SLDL (45 sec rest)

65s x 15
60s x 15

notes: Wasn’t feeling the MMC in my hams, so we lightened the weight and deepened the stretch and I felt it much more.

Superset Standing DB Calf Raises and Tibialis Flex (45 sec rest)

60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes
60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes

IMG_4241

notes: Basically, you do 10 calf raises, then hold the squeeze at the top for 10 seconds, then repeat. Doing 30 reps and 30 seconds worth of held contractions. Then go right into Tibialis flexes, which I added some resistance by dragging my heels against the floor. Sounds wimpy, but after 50 contractions, then a second set… the floor drag got real sticky!!

Legs twice a week / Back twice a week is gonna turn me into a beast! A sad, broken beast, haha

After Friday’s speedbump, I went back to the PT on Monday night to go after it again.

With some strategic tweaks. Instead of the crossarm grip on the front squat, I went strap-assisted. It actually feels not too bad, I just need to remember to engage my upper body more on the move.

First off, weighed me! I came in at 274.6, which I was blasé on, until my PT pointed out that I was ACTUALLY 276.4 last week.. so a 1.8 lb loss is WAY better than 1.4, at least in my mind, haha. If I had somehow magically moved my post-workout poop to pre-workout, I could have lost more! Oh well, squats helped the peristalsis, LOL

warmup 5 min stationary bike, medium resistance

Front Squats (strap-assisted, to parallel, 45 seconds rest)

115 x 10
115 x 15
115 x 12
115 x 12

notes: Whew! These were good core work for me, I was out of breath after each set. You definitely have to remember to “pull up” on the straps, so it keeps the upper body engaged, making it more of a total-body movement, which is a positive thing. When I forgot and let me hands relax, the weight would slide forward and I would catch myself and hitch it back, which would accidentally send the bar flying into my throat, OUCH! Try not to crush your windpipe with a barbell, dumbass.

Anyhow, higher weight than Friday, gonna keep at these and get them up.

DB SLDL(45 sec rest)

50s x 12
55s x 12
60s x 12
60s x 12

notes: My comfort with these is improving, and I am glad for the form spots. I could have gone heavier, but my grip was still tired from yesterday, so the 60s were all I wanted to juggle right now, haha.

Superset Leg Extensions & Vertical Leg Press (45 sec rest)

160 x 15 / 8 plates x 25 / foam roller 5 min
160 x 15 / 8P x 25
160 x 15 / 8P x 25
160 x 15 / 8P x 25

notes: The first time on the V press I felt the IT band pop and stick again so I got really worried and did 1 round of foam roller (on the spiky Gladiator, looks like a Super Mario obstacle or something), but on the second set my leg loosened up so I just pumped them out. Yay!

Smith Machine Squats (45 sec rest)

2 plates & 2 quarter plates x 12
2 plates & 2 quarter plates x 12
2 plates & 2 quarter plates x 12

notes: These are awkward as hell, seriously doubt I made it to parallel, so I just dropped down and stuck my butt out until the PT was happy with the depth, then kept cranking out the reps.

After playing around with the straps on the front squats and the foam roller and all that, it ate into our time, so we had to nix the leg curls and prioritize this as a quad workout, which I am totally good with. I will hit the hams harder later in the week.

Cut Day 79, Legs

Last weeks impromptu leg workout went so well, thought I would do it again. Test out my wheels after that RMT session last night. Headed out at lunch for some quick work. Time to run the stack!

Leg Press (rest varies)

2 plates x 10 (rest for now is only long enough to add plates)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10 (rest now increases to a flat 60 sec)
16 plates x 10
18 plates x 10
20 plates x 10
22 plates x 8

notes: got in one more set over last week. thankfully not a lot of burning either in my IT bands. successful massage session!

Leg Extensions (45 sec rest between waves)

15 x 10 UP 30 x 10 UP 45 x 10
45 x 10 UP 60 x 10 UP 75 x 10
75 x 10 UP 90 x 10 UP 105 x 10
105 x 10 UP 120 x 10 UP 135 x 10
135 x 10 UP 150 x 10

notes: Ugh, had to get up and run away from the leg extensions after this! good quad finisher.

Prone Leg Curls (45 sec rest b/w sets)

15 x 20, 20 partials (top range of ROM)
30 x 20, 20 partials
45 x 20, 20 partials
60 x 20, 20 partials
75 x 20, 20 partials
90 x 20, 10 partials

notes: I knew it was time to stop when I couldn’t control the partials any more (they were sinking down to the bottom half of the ROM)

Sounds simple but I was dripping sweat and grunting hard! hundreds of reps (hundreds!), maybe 40 min in the gym, bing bang boom, done like dinner

Back to work for the rest of the afternoon. I can feel the fatigue in my legs even as I type this, hopefully some good leg DOMS tomorrow! def have some wicked chest DOMS today

Had fantasies of working out this morning, but evening workouts always hit me hard, so when I woke up this morning everything hurt.  Everything.  Except my legs.  And even on my legs, my feet were in pain.

So I compromised, I moved the workout to lunchtime, went to the office gym, and improvised a quick and nasty legs workout just to test out how my feet feel.

45 Degree Leg Press (feet high and wide, 30-60 sec rest)

2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
18 plates x 10
20 plates x 10

notes:  Just started out light and kept climbing.  When I went from 12 to 14 plates I increased the rest from 30 seconds to 60 seconds.  Felt good, some major burning on my IT Bands though, might need those RMT’ed.  On the positive note, my feet felt good!  I thought it was important to test them out in a relatively controlled environment like the leg press though.  If you count the warmups, it was 10 sets, sounded nice and even.

Leg Extensions (45 sec rests)

15 x 10 UP 30 x 10 UP 45 x 10, rest
45 x 10 UP 60 x 10 UP 75 x 10, rest
75 x 10 UP 90 x 10 UP 105 x 10, rest
105 x 10 UP 120 x 10 UP 135 x 10. rest
135 x 10 UP 150 x 7

notes:  Basically, run the stack (or try).  2 pre-exhausts followed by the main set, rest 45 seconds, keep the weight from the prev set as the pre-exhaust.  Basically just an attempt to run the stack, haha.  If you count all the pre-exhausts and warmups, it was 14 sets, which sounded awesome, even though half of them were pretty light, they ALL feel SORTA heavy by rep 30, LOL.

Prone Leg Curl (45 sec rest)

45 x 20, 10 partials (top half of ROM)
60 x 20, 10 partials
75 x 20, 10 partials
90 x 20

notes:  When it was time to do the partials on the 4th set, my body just said FUKK this and I lay there, lol.  So I knew I was done.

Whole thing took maybe 40 min, I showered, went back to work.  Quick and nasty!