Tag Archive: lying leg curls


12 Nov 2016

warmup: light leg extensions, leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (long rests, sleeves, squat shoes)

135 x 2
225 x 2
315 x 2
345 x 2
385 x 2 sleeves PR!

notes: slow progress on the squats, but its coming. patience

SSB Squats (medium rests, sleeves, squat shoes)

bar x 2 w/pauses
160 x 1 w/long pause
250 x 1 w/pause
300 x 2
320 x 1
340 x 1 Weight PR!!

notes: this was a big jump for me, I think I am getting more comfortable with the movement.

SSB Good Mornings (medium rest, sock feet)

250 x 5
250 x 5

notes: this hit my spinal erectors pretty good. I prefer lightweight high reps, but this was to shake things up a bit

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 15

Superset: Hyperextensions & Cable Face Pulls (short rest)

12 / 30 x 20
12 / 30 x 20
12 / 30 x 20

At this point, I had to split. My friend had dropped a 220 lb Farmers Walk implement on his foot (ouch!), and he kept doing his workout for a little while, albeit with a bag of ice on his foot (and no more farmers walks). By now however, he wanted to get out of there, and he was my ride. So that ended the workout.

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22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

13 Oct 2016

Three days in a row is making me tired and grumpy. Needed to make the last day count.

warmup: nothing. it occurred to me during squats… why don’t I warmup any more??? I need to start warming up again, I used to warm up my hams and VMO before squats. Next time!!

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

135 x 2
225 x 2
300 x 2
325 x 2
355 x 2
375 x 2 no-wraps Rep PR!!
315 x 2

notes: a modest PR, but I will keep building my squats slow and steady so I don’t wear out my knee again. Plus my previous nowraps PR was with a belt, and I beat it beltless, so that is extra good for me. I might have dropped off too much weight for my backoff set, but meh.

SSB Squats (medium rest, ass to grass, pause at bottom, Romaleos, sleeves, no belt)

70 x 3
160 x 2
255 x 3
255 x 3

notes: these were feeling good today, so I buried my ass to the ground and took a nice pause, each rep.

Box Deadlifts (medium rests, constant tension)

275 x 6
275 x 3
275 x 6

notes: grip was off-center on set 2, so I did a third set.

Yoke Hold (sneakers)

420 lb Yoke held up for 60 seconds

notes: thought it would be nice to just feel the weight and practice keeping a solid core. It does start to sway after 30 seconds haha! I am real happy with my Yoke Walks, whenever I see other people go heavy they wear a belt, but I have been able to go heavy without. I am hoping this will help.

Prone Leg Curls (short rests)

140 x 12
140 x 10
140 x 12
140 x 9

notes: less reps, more sets than last week

Alternate between Hyperextensions and Face Pulls

12 hyperextensions, 30 lbs x 15, 12 xt, 30 x 15, 12 xt, 30 x 15

notes: no rest, just back and forth from one exercise to another

8 Oct 2016

Finally back in the gym! Giving Thanks this long weekend for some gym time.

Low Bar Squats (long rests, knee sleeves, Romaleos)

135 x 5
225 x 5
260 x 8
260 x 8
260 x 8

notes: long rests was not the original plan, but I had to help with some gym upkeep and packing away stuff into storage in between sets.

SSB Squats (sleeves, shoes, medium rest)

225 x 6
225 x 6

Box Deadlifts (medium rest, constant tension)

205 x 10
205 x 10
205 x 12

Yoke Walk (very short rests, speed runs)

340 for 25 ft
340 for 25 ft
340 for 25 ft
340 for 25 ft

notes: empty yoke; I was partnering up with another guy so we left the bar at his height. this kept my rests shorter but the pickup was awkward so I kept the yoke unloaded and kept the runs under 6 seconds

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 12

notes: running out of gas now

alternate between Hyperextensions & Inverted Rows (short rests)

12xt, 8 rows, 12 xt, 10 rows, 12 xt, 10 rows, 12 xt

notes: I wouldn’t call it a superset, I sat for 30 seconds here and there, but otherwise I just went back and forth from station to station

19 July 2016

late afternoon strongman gym workout

Low Bar Squats (shoes, knee sleeves, no belt, 2 min rests)

135 x 3
185 x 2
225 x 1
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

notes: this did not wind me. clearly somewhere between reps 3 and 5, my body turns squats into cardio

SSB Squats (medium rests, shoes, knee sleeves)

120 x 8
120 x 8
120 x 8
120 x 8

notes: keeping the weight low and getting comfortable on form. for now.

Prone Leg Curls (short rests)

120 x 12
120 x 12
120 x 12

ok! diet dialed in! routine dialed in! lunches made for the week! let’s do it!

and then the gym kinda sucked.

I showed up for the 7 am spin class, was pedalling along, clearing my mind, doing what the teacher said but otherwise meditating away, and a friend leans over to me and whispers “you should pedal faster”.  I am like… uhhh, you are pedalling slower than me, and all I get in return is a tomahawk chop pantomime straight ahead to the teacher, sort of a nonverbal “shoosh” move.  So, pedal faster and stop talking?  I thought I was completely silent and pedalling as hard as I could against the resistance I had it set on… who knew??

So after a quick blast of criticism out of nowhere, my zen moment was gone, now I was self-conscious.  I don’t know, cardio for me is sometimes a go crazy, pant as hard as I can and grunt and groan, and sometimes it is a chance to clean out my head space.  I would seriously doubt that even in the latter case, I am burning less than 700 calories, prob even 800, so… I will just scratch my head.  Sometimes being in a weight loss competition means it is open season to criticize you, I have to accept that as constructive regardless.

Went to work, slipped out at lunch for a leg and abs workout.  Was just getting started then my boss shows up!  mmmmmm, now I am self-conscious again.  He just showed up to work out, but that sort of made me self-conscious again, so the intensity didn’t really show up.

Legs & Abs:

dumbbell squats (45 sec rest):  180 x 8, 10, 10, 10

dumbbell lunges (30 sec rest):  90 x 12, 12, 12

dumbbell stifflegged deadlifts (30 sec rest):  180 x 6, 80 x 12, 120 x 12

dumbbell calf raises (30 sec rest): 140 x 25, 25, 25, 25

lying leg curls (30 sec rest):  105 x 15, 15, 15; 135 x 12

stability ball crunches (30 sec rest): 25, 25, 14, 16

static plank (30 sec rest):  45 seconds, 45 sec, 45 sec

bicycle crunches (30 sec rest):  30, 30, 30

notes:  The work gym has no squat rack, so I used DBs for the squats and the SLDL.  I will be honest, they were really awkward, ripped up my calluses a bit too, but that is unavoidable.  The squats, they kept scraping against my legs, but I pushed them out despite the scraping around throwing the weight off and making it slightly unstable.  The db SLDL I felt right away in my low back instead of my hamstrings, so I dropped the weight a lot so I could feel the stretch, and then worked up a bit.

For the ball crunches, my low back got sore again, so I cut those short.

 

Overall a sort of meh day in the gym.  Oh well, not gonna stop! Tomorrow is rest day! Hooray!

Monday Heavy Legs and Chest!

Woke up late (curse you Game of Thrones! why are you so much fun to watch?), so no early am cardio for me, headed to work.  Was in the mood for some heavy lifts today, get the male hormones flowin.

At lunch, headed to the office gym for some quick and dirty legs.

Lunchtime Legs (30 sec rest b/w sets)

45 degree leg press:  2 warmup sets, 810 x 15, 15, 15, 15

leg extensions:  195 x 12, 12, 12, 12

prone leg curls:  120 x 15, 15, 14, 10

standing bodyweight calf raises:  100, 100, 60, 90

notes:  with the leg presses, those were nasty!  I was scared to go back and do another set at the 30 sec mark!  Which is the way it needs to be, get the juices going.  I alternated the way I did sets, on sets 1 and 3 I used my elbows as braces for the sides of my knees at the bottom of the movement, which gave me a bit of knee support and a bit of a pushoff… so I pumped those reps out faster.  Sets 2 and 4, I kept my hands on the handles, and did slow reps.  I tried to go deep every time.  Grunting like a beast in a gym full of casuals!

When I was doing the calf raises, I felt my calves tighten up like crazy!  I had to stop and walk it off.  I had an apt with the acupressure guy that evening, so I put my calves on the menu for some massage pain.

After work I rushed to the acupressure guy, he worked on my shoulders and my calves.  Not really any time for my tendonitis forearm, sorry forearm, maybe next time.

Then it was time for the workout with the trainer!  I asked to focus on chest, and focus on flat db presses.  I was sick of tired of the 60 lb dumbbells, I was ready to test the waters of the heavier girls.

Evening Chest (rest varies)

flat db press:  (60 sec rest b/w sets)  80 x 21, 100 x 20, 120 x 15, 140 x 10, 160 x 8, 180 x 6, 200 x 0, 180 x 8, 160 x 9, 140 x 10, 120 x 15, 100 x 20, 80 x 25

IMG_2319

incline flys: (30 sec rest)  70 x 12, 12, 12

IMG_2320

cable crossovers:  (30 sec rest)  140 x 12; 160 x 12, 12

IMG_2323

notes:  those db presses were awesome!  A real chance to go heavier.  I even TRIED the 100 lb dumbbells, emphasis on tried because I got 000 reps, I did however drop the (right) db on myself TWICE, haha!  Les and I laughed for 3 or 4 minutes over my near-death experience.   You know what?  It felt good to TRY that db, even if I didn’t do a single rep.  You have to go heavy, and not be afraid, go for it.  I had done 6 reps (some forced) of the 90s, and was ready to try the big girls.  It didn’t work out this time, but it was EXACTLY what I needed for my confidence, just to TRY.

As I descended the pyramid, Les was helping me get a lot of forced reps, just keep the fibres working and tearing, just bang them out.  Which was great too.  Hopefully this gives my strength levels a much needed kick in the pants!

We went light on the flys while I recovered from the presses, then heavy again on the cables to finish me off.

We had some time, but not enough for triceps, so we went to update measurements.

Not to brag too much, since I am still a fat MF, but I am down 15% body fat since I started training with Les in October!  Isn’t that crazy?!?  I was at 40% body fat, which is seriously bad, and am now 25% body fat, which is merely a cause for passing concern 🙂

And it feels good!  I like low carb and no starch, I like lifting heavy and often, I like morning cardio, everything is on track.  And yes, I am even hungrier now than I was a month ago 🙂  Les had all this food arrayed in front of her, celebrating her recent pro-am competition (look forward to a post from her!), and so… we celebrated our respective recent milestones with CAKE 🙂

mmm cake!

mmm cake!

 one piece at a time! damn!
one piece at a time! damn!

 

My mind was so blown by the workout, the measurements, and the sugar rush from my first piece of cake in 6 months… and I was all the way home before I realized I had forgotten to do cardio!  Crap!  Oh well.

And that was my day!  Lifting heavy and loving life!  How about you?  Any good workouts?

Good Friday Workout

Good Friday!  Day off work!  How do I celebrate?  9 am legs and shoulders workout!

It wasn’t that bad, I went to sleep at about 8 pm the night before, so I was well rested.  Had a scoop of Musclepharm Assault (BLUE pwo I am trying, this detail will be important later).  But on the other hand, I have been feeling off my game for a couple of days, so I needed to touch base with my trainer again and get a dose of positivity.  This is what trainers are great for, sometimes you just NEED the support, you feed off their positivity.  I don’t like to rely on other people, but I would be lying if I didn’t admit that Leslie has been a huge help.  Thanks Les!

For this workout, since time was at a premium, we decided to try staggering the sets like I suggested a few days ago – set of legs then a set of shoulders, back and forth, twinning the exercises off with each other to save time.  My legs will rest while I work my shoulders, and vice versa.

 

Legs & Shoulders (staggered sets, as little rest as possible)

squats & seated shoulder press:  155 x 15, 15, 10, 12; 80 x 15, 15, 15, 13

IMG_2124

IMG_2126

leg extensions & cable lateral raises:  130 x 12, 150 x 12, 160, x 12, 170 x 12; 30 x 12/12, 12/12, 12/12

IMG_2128

IMG_2133

stiff-leg deadlifts & reverse cable flys:  155 x 12, 12, 12; 60 x 12, 12, 12

IMG_2137

IMG_2138

lying leg curl & dumbbell shrugs:  75 x 15, 15, 15, 15; 150 x 15, 15, 15, 15

IMG_2140

IMG_2141

 

notes:

This workout was MUCH faster.  We were under an hour EASY.  It was grueling though.  Staggering the compounds is harder than staggering the isolations.  I think Leslie enjoyed the fast-paced nature of it though.  My Achilles tendon is still sore though, so we skipped the calf raises (I have a long spin ride on Saturday, and I wanted to save up for that), and to save on my forearms, we did some knee raises in the Roman chair instead.

my forearms say thanks!

my forearms say thanks!

I felt uncomfortable during the squats.  I don’t think I went low enough, I also just sort of quit during the 3rd and 4th set.  I am still relatively new to them, they feel awkward and put me in an uncomfortable place, but I just have to keep throwing myself into that exercise, and when I get comfortable with the movement, I can start to excel.  It just didn’t happen today.  It’s not even the weight, I have a theory that I could up that weight to 185 or higher and my reps would look about the same.  I just have a mental block to work on.

We kept going heavier on the extensions, I don’t think I have hit the ceiling on that particular machine yet.  The lat raises felt MUCH stronger than on Monday.  It was at about this time that I was cruising on the preworkout, so when I busted out the Lion’s Face, it looked like I had eaten a Smurf.

Assault on Smurftown!

Assault on Smurftown!

I am also VERY happy about those leg curls.  This was the first time I think I have done all 4 sets without a spot, so a new best for me!  It took weeks but it was worth it.

All in all, a great workout.  Feels like I am back on track.  How about you?  Any good workouts this long weekend?

 

Monday.  And Leg Day.  With this variable schedule, it was bound to happen.  Every once in a while the dice come up snake eyes, and you just gotta deal with it.

By Monday, I mean that waking up at 5 am hurt hard.  I went to the gym for some 6 am spin class with Andrea.  That’s ok, it was Monday morning for Andrea too, she tripped over her own words about 8 or 9 times during the class.  It’s all good, spin instructors are people too 🙂  I found myself a spot in the back row, which was a mistake, as these 2 dudes in their mid 40s sat in front of me, who look like they went shopping for gym clothes together and did I mention they look totally alike?  Not all their fault, darn white people, so hard to tell them apart!

Their total brothers from different mothers vibe aside, sitting behind them was rough, as they had some horrible gas!  It was like a bike ride through Chernobyl!  I’m real glad you had a giant broccoli omelet for breakfast dude, but every time you stand out of your bike seat, you immerse me in your hot farts.  I think Andrea noticed that my concentration was off, I wasn’t keeping my core tight and speeding up my feet, more like I was twisting from side to side while exhaling violently through my nostrils.

Otherwise, it was alright.  My right knee, which has been semi-regularly stiff, has caused some related pains:  now my right achilles tendon is stiff.  I think its throwing my mechanics off.  Maybe the acupressure dude can work on that (I renewed my sessions with him, 10 sessions of blistering pain)

 

After spin I headed to work.  And saved up my energy for a session with Leslie.

 

Showed up, ready to hit it!

Legs and Shoulders:  (30 sec rest b/w all sets)

45 degree Leg Press:  410 + sled x 15, 15, 15, 15

8 plates, 2 quarter plates

8 plates, 2 quarter plates

Lunges:  holding 2 x 45 lb kettlebells:  10, 10, 10 (ten each leg)

IMG_2105

Stiff Legged Deadlift:  135 x 12, 12; 155 x 12

IMG_2109

Prone Leg Curls:  75 x 15, 15, 15, 15

obligatory butt shot!

obligatory butt shot!

smith machine military press:  50 + bar x 15; 70 + bar x 15, 15, 15

IMG_2112

cable lat raise:  20 x 12/12; 30 x 12/12, 12/12

ugh, close your mouth, idiot

ugh, close your mouth, idiot

reverse cable fly:  40 x 12; 60 x 12, 12

IMG_2118

hanging knee raises:  10, 13

standing bodyweight calf raises:  90, 90, 90, 90

 

notes:  crap! I realized I forgot to do trap work.  I was going to do upright rows…. grrr… this is a tough workout to pack into an hour.  As it is, the knee raises and calf raises I did on my own, after my session with Les had ended.

The SLDL’s were too easy, so Les added weight on the last set.  Good! Form getting better!

As for the leg curls, I was only able to get through all reps with a little helping pull from the trainer.  Looks like 75 pounds for 4 sets of 15 with reduced rest is going to be a major hill for me to conquer.  Been stuck at 75 forever!

Using the smith machine for the shoulder presses actually worked really well.  Need I mention how great it feels not to have to sling those GD dumbbells off the floor and onto my shoulders???  I love you smith machine.

 

And that was my day!  How about you?  Any good workouts??

 

Oh yeah, let’s close this out with a quick shout-out to my trainer Leslie, just weeks away from her figure competition!  In her honour, I attempted to do a pose-off.

IMG_2120

 

Eat your heart out.

Lunchtime Workout

Wednesday morning I woke up at the customary time, humped down to the gym.

Took in a 6 am spin class, got my cardio on.  All the while, I was debating if I would rather do legs or shoulders in the morning, then do the other one at lunch.  As I got off the bike, my sore hams and glutes made me think ok let’s do shoulders now.

Morning Shoulders: (30 sec rest b/w all sets)

one hour spin class

db shoulder press:  80 x 15, 15, 15, 12

one arm cable side lat raise:   30 x 10/12, 10/10, 7/9

reverse pec deck:  60 x 12, 12, 12

db shrugs:  150 x 15, 15, 15, 15

notes:  The cable raises were tough! My left shoulder was tired as heck.  Some dude was on the cables fit for reverse flyes, so I hopped in the pec deck backwards and used that.

I went to go shrug dumbbells, and some guy was using the 70s I wanted to use.  So I grabbed the 75s and used those.  He looked at me, walked away for a bit, then came back and shrugged with the 80s.  That’s all well and good, but by the time he was starting his Set 2, I was already done Set 4.  I roll my eyes at the one-up-manship.  Just do the work – get in, do it, get out.

Work today was a special day!  I convinced a coworker to try out a different gym with me!  It was a gym in another one of our office buildings, a building I go to rarely, with a gym I have never visited.  My coworker had not been to the gym in 3 months, and had not eaten all morning, so I could tell he was going to be a wuss today, haha.  He wanted to do chest.  I was gearing up to do legs.  So we shook hands and went our separate ways within this gym.  It was a small gym, cardio machines overlooking the busy street with tinted one way glass.  A scattering of machines.  Dumbbell rack, a bench, smith machine, some cables.  It was small, but I can’t deny they packed a decent selection in there.  I had been thinking of squats, but they had no squat rack.  I could have squatted in the Smith machine, but I think someone was doing incline bench there.  So 45 degree leg press for me instead.

Noontime Legs:  (30 sec rest b/w all sets)

45 degree leg press:  360 + sled x 15, 15, 15, 15

leg extension machine:  195 x 12, 12, 12, 9

stiff leg deadlift:  135 x 12, 12, 7

prone leg curl:  75 x 15, 15; 90 x 15; 105 x 15

standing bodyweight calf raises:  90, 90, 90, 90

notes:  I got 18 sets done in an hour!  Sweet!  For the SLDL, I grab the barbell off the bench press and found an empty spot and did it there.  My last set was messed up by my coworker, who got bored and wanted to chat in the middle of a set, so whatever, haha.  I will get to redo the SLDLs soon enough.  Prone leg curls were easy on this machine, so I played around with the weight so I could hit the right tension.

As I started the workout, the tops of my hams felt kinda sore.  And by the end, my upper hams and my glutes were seizing up!  I was so sore I couldn’t walk right all afternoon.  It wasn’t just the legs workout on Sunday and Wednesday, I also had acupressure on Monday, and he cranked on my legs a bit.  So sore!!

And that was my day!  How about you?  Any good workouts?