Tag Archive: leg raises

18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
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

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

25 March 2016

It is Good Friday today, and a snowstorm hit my city while I was away (!!!) Serious, DC was sunny and warm, cherry blossoms and shit… and Ottawa is buried in snow and freezing rain. So… stat holiday… miserable weather… the will was strong to not go to the gym today. But I did.

still team #nobeltnosleeves

Low Bar Squats (shoes, 2-3 min rests)

135 x 3
185 x 3
225 x 3
*took a 5 min break to do some warmup: dorsiflexions, TKEs*
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

High Bar Squats (2-3 min rests)

305 x 3
305 x 3

LowBar Lo-Pause Squats (pause in the hole for a second, 2-3 min rests)

275 x 4
275 x 4
275 x 4

notes: squats feeling heavy as shit today. I was originally planning on taking a hi-pause, but I noticed I was relying a lot on the “bounce” out of the hole on the earlier sets, so I decided to slow it down and enjoy that pause at the bottom. It worked, the lo-paused squats felt heavvvvyyyyy.

post: abs, 15 min LISS

Aug 25, 2015

So, will try out a Juggernaut-style system, with the strongman event day on Saturday. Looking forward to lots of volume

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

Deadlifts (generous rests, SABOs, belt)

240 x 10
240 x 10
240 x 10
240 x 10
240 x 10

notes: this was a good chance to see how my grip was doing. My low back is SO tight! I needed long breaks to just hang off the hyperextension station, and so some spinal twists and the like. by the end of the deadlifts, my low back had loosened up, thankfully. I think I need a good low back massage though, these sets were agony during the breaks.

High Bar Squats (Romaleos, SBDs, approx. 2 min rests)

190 x 5
*belt on*
220 x 5
255 x 7

notes: I was trading sets with a guy doing Good Mornings. Gym was packed.

Reverse Hyperextensions (30 sec rests)

7, 9, 8, 7

Leg Raises (30 sec rests)

15, 12, 12, 11

Was worn out, headed home. First day always feels exhausting, and the first day / volume day even more so.

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.

March 25, 2015

I hate posting in this new format by the way.  Adding tags is just painful now.  Thanks WordPress.

Did some late afternoon work at the office gym. It was a brutal day, but I was able to get in a bit of gym work.

DB Flat Press (up to 2 min rest b/w sets)

25s x 5
35s x 5
45s x 5
(elbow sleeves on)
55s x 20
65s x 12
75s x 10
85s x 6
95s x FAIL
95s x 1

notes: I could feel from the start that intensity was just not there. Maybe it was the workday, maybe it was my 4th workout day in a row, who knows. But when I loaded the 95s up, they sunk deep into the bottom position, I lost the tension, and couldn’t get a rep. So I quickly reset and went again, but after the first rep, they sunk deep into the bottom position again and couldn’t get a second rep. So I decided F it, and moved on to something easier, like abs.

prone straight leg raise (30 sec rest)

20, 20, 20

cable crunches (30 sec rest)

62.5 x 20, 20, 20

post-workout: 30 min LISS elliptical

Then the office gym was about to close, so I packed it in.

March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.


Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

Mar 9, 2015

Monday mid-day office gym fun. OMG, my legs were getting sore on Monday.

Chest, calves

Flat DB Press (elbow sleeves on, 2 min rest b/w sets)

40s x 25
50s x 15
60s x 10
70s x 8
80s x 6
90s x 4
80s x 6
70s x 9
60s x 13
50s x 20
40s x 25

notes: I upped the rest a bit, and put on sleeves. I could have gotten a few more dirty reps on the 90s, but there was a cute chick stretching out right next to me, so I decided to only do clean controlled reps so I wouldn’t look like a wuss. Ego lifting! Shoulder wasn’t as sore this time.

Superset Smith Machine Standing Calf Raises & Dorsiflexion (90 sec rest b/w sets)

bar + 190 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions
bar + 240 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions

notes: Borrowed this from Meadows – 10 reps, hold at peak contraction for 10 seconds, repeat, repeat. Then flex your shins hard about 50 times, by which time your shins should be going numb

prone leg raise (30 sec rest)

20, 15, 15, 15

notes: I found this harder to do with Leg DOMS, lol.

I was going to do cardio, then realized I was gonna be late for something at work, so I rushed back. Just a bit of ab, calf and chest work to break up the day and fill the gap in between harder sessions.

Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that