Tag Archive: seated leg curls


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!

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 27

Feb 1 – High-Fat / Explosive Legs

Today I started Carb Cycling:  high fat days, high carb days and mostly protein days  (veggies are free food)

Today was High Fat Day!  Happy Year of the Horse!  Gung Hoy Fat Choi or whatever

A day of mostly steak SOUNDED awesome, but by the early afternoon all I wanted was some French fries, LOL.  But that’s how it goes, so I pan-seared up a bunch of Sirloin Tips rare to mid-rare with some coconut oil and chopped up a bunch of carrots, long live high fat day!  (Later on, I had a protein shake and pickles and cheese for dinner, but that is another IIFYM story, LOL)

I am sure someone will hate on the sirloin tip, but I find it to be:

a.  pretty lean (it’s like the Quad muscle of the cow)
b.  really cheap (cause people cook their steak well-done and so they NEED lots of fat to make it cook right, they pass on the quad meat!)
c.  when you cook it rare it isn’t too tough at all, I don’t even bother with marinades most of the time, 2 or 3 min a side, its all good

I had a request to do Leg Day with a friend, so why not?  Honestly, I would rather save Leg Day for High Carb Day, so my butt would be dragging a lot today, but that’s ok.  Time for legs, no time for excuses!

Took my Primer pack with my steak and carrots 90 min before the workout, then 3 caps Rocket Science on the bus ride over to the gym, about 45 min before the workout started!

I borrowed a Leg Routine from the BB site by Jennifer Dawn, because I knew my friend would LOVE the plyo.  I tweaked it a bit to add in some new moves neither of us had tried before, just for the novelty.

Plus hey, lady workin out pics!  You’re welcome!

Superset Seated Leg Curls and Narrowstance High Jumps (back and forth, my rest was her set and vice versa)

120 x 20 / 20 jumps
135 x 20 / 20 jumps
150 x 20 / 20 jumps
150 x 20 / 20 jumps

IMG_3506

notes:  remember to lean forward on the seated curls!  It keeps you from shortening the hamstring, you get a longer ROM.  For the narrow high jumps, we only go down to 1/4 squat then POP back up, try and grab some height.

Leg Press Machine:  regular reps and dead stop reps (back and forth)

395 x 20 reg reps
395 x 15 reg reps / 5 dead stop reps
395 x 5 regs / 15 dead stops
395 x 20 dead stop reps

IMG_3508

notes:  this machine was way too light for me, but we needed something to do dead stops on.  Meaning you come to the bottom of the move, let your legs relax for a fraction of a second, let the muscle tension go, then EXPLODE back up.  Working on that explosive power!

Smith Machine Lunges (back and forth)

bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg

IMG_3510

notes:  booo, I hate you lunges!

Jumping Hack Squats (back and forth)

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

notes:  same as the other high jumps, you only go down to 1/4 squat ROM, then EXPLODE back up as hard as you can.  Grab some air!  When you land, make sure your feet are set up right, take a second to fix their position if you need to, then repeat.  The goal here is not to push heavy weight, but to transfer a moderate amount of weight as EXPLOSVELY as possible.

Standing Leg Curls on the extension machine (back and forth, reps are 5 fast then 5 slow, repeat)

75 x 20/20
65 x 20/20
65 x 20/20
65 x 20/20

IMG_3514

notes:  I wasn’t feeling the contraction properly with 75, so I dropped the weight.  Alternating fast and slow reps keeps you from building up too much momentum.  The first 5 always start out so awesome, then you slow it down to halftime for the next 5 reps, then when you go back to 5 fast reps, your gas tank is burned out!  I always get a really tough workout alternating fast and slow on the standing leg curls.  I hate using an extension machine for this, but it was the only choice we had.

While curling, we caught this dude playing video games in the other leg extension machine, so I snapped a pic, HAHA.  He had his leg crossed over the other knee, just chillin!

IMG_3524

Box Jumps (back and forth)
15, 15, 15

IMG_3527

Jefferson Lifts (back and forth)

bar x 20
bar x 20
65 x 20
65 x 20

IMG_3530

notes:  I had never done these before, so we went light and I just worked on my form.  Check that pic out… me flossing my butt with a metal pole like a fairy, while big swole bro behind me t-bar rows 4 and a quarter plates LOL.  Perfect contrast

Leg Extensions (back and forth)

90 x 15
90 x 15
90 x 15
90 x 15

notes:  these were super light, but to be honest, the gym dude told us the gym was closing in 10 minutes and we needed to get out, so I just left it on her weight and worked it out.

The whole thing took almost 2 hours!  It was no joke.  This was an odd workout, but hey nice to mix it up every now and then.  Still have another Leg Day in just 2 days!!  Oh nooooooo…….

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 2 Week 3 Legs

It’s the scariest day of the month!  Week 3 Squats Day – Heavy Singles.  Almost Xmas, no spotter, no way out.  Time to build some character!  I took my preworkout 30 min before.  I also took a glass of milk to coat my stomach a bit… that detail will come up again later.

Cycle 2 Week 3 Squats

Warmup (1-2 min rest)
115 x 5
155 x 5
185 x 3

notes:  The first warmup set felt REALLY messed up, I had to shrug it up once to try and rebalance it.  I thought maybe I was gonna have a bad day.  But when I changed the weights I realized I had put a 25 on one side and a 35 on the other… whoops!  No wonder the reps felt like crap.  Always doublecheck!!

During the last warmup set, I vomited milk into my mouth.  Just a bit.  Lovely!  Milk was a bad choice…

Main  (2-3 min rest)
230 x 5
260 x 3
290 x 2

notes:  On the last set, the first rep was fine, on the second rep, I got stuck in the middle and my core gave out a bit and I bowed forward.  Needed a second solid grunt to finish pushing it up.  Normally I would stop there, but I was hungry for a PR!  Decided to do some heavy Joker singles.  Waited 3 min, and went for it…

Joker Set
315 x 0

notes:  Fuuuu….

I took a decent rest, not long enough to get cold, but long enough.  A girl next to me was done her squatting set (I see a lot more female squatters this year, I believe I have the Interwebs to thank for that), she saw 3 wheels and decided to lean back and watch my set.  No pressure or anything, ha!

I went down, came back up.  Got stuck in the middle again, let out a second grunt, didn’t budge.  Muttered “nope!” to myself and started to sink back down…

Important time now to discuss failing without a spotter.  I had set myself up in the cage first off, so not a big deal overall.  I slowly lowered myself back down into ATG.  Luckily this is fairly comfortable for me, with my time in yoga.  It feels a lot like “garland pose”, except with 315 pounds sitting on top of you!  Knees beside my ribcage.  I let the momentum die down, kept it steady until it was all a dead stop.  I would rather not shrug the weight off while it still had momentum.  I lightly shrugged it backwards, felt it roll off my shoulders a bit, land evenly on the cage, not a lot of clatter.  And that was that.  Nice try, no dice.  Core was obviously not holding up, so I moved on to assistance.

No PRs.  Curse you squats!  You remain my most elusive foe.

Assistance

One Leg Horizontal Leg Press Machine 30 sec rest
255 x 12/12
255 x 12/12
255 x 12/12
255 x 12/12

notes:  the 45 degree was occupied, so I used this one.  Just as well anyways, since I had maxed out the 45 degree machine last week.  Using one leg is also more hard than just half of both legs.  I can do more than 510 with both legs, but the stabilization makes it more than twice as hard to go down to one leg, does that make sense?  Anyways, I pretend they’re lunges and it saves me from doing lunges, LOL.

Seated Leg Curls about 45 sec rest, leaning forward the whole time
180 x 15
180 x 15
180 x 15
180 x 15

notes:  during this time a personal trainer walks up and asks if I would like to try a Body Pump class.  F NO!!  Tired, legs turning to jelly, vomiting milk and with a pronounced gas problem (Friday night shenanigans), not the time for a cardio class, thanx.

Leg Extensions about 45 sec rest
150 x 15
150 x 15
150 x 15
150 x 15

Weighted Crunches about 30 sec rest, ABCore chair, weights load behind head
60 x 10
60 x 10
60 x 10
60 x 8

notes:  you might wonder how I decided what counts as a rep or not.  At full extension my low back must touch the back of the chair, and at full contraction my elbows will end up touching my thighs (my hands are gripping overhead handles).  On that last set, I couldn’t really touch elbows to thighs any more, so it was OVAH!  Time for home.

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.

Monday night I didn’t have a trainer session, not a full one anyways, so I went to the gym late-night Monday to make my own fun.  I need to start nailing down a new routine, now that my medical speedbump is behind me.  Short rests, alternating days between high reps and low rep slow negative drop set days, and more strength days with Leslie.  Keep the muscles guessing!  This might prove to be overcomplicated, but let me give it a try first, this buffet of gains!

 

Monday PM Legs and Abs (45 sec rest b/w sets)

A.  Hack Squats (feet low, quad focus, go DEEP and activate the glutes)

2 plates x 15

2 plates x 15

4 plates x 15

4 plates x 15

notes:  this was a brutal start!  I have gone heavier, but not so deep into the ROM.  Started sweating like crazy.

B.  Weighted Glute Kickbacks

80 x 15/15

80 x 15/15

60 x 15/15

60 x 15/15

notes:  right after the hacks, I was dripping sweat all over this station.  80 was too heavy, so I dropped the weight and focused on form.  Even still, my glutes were exhausted by the end.

C.  Seated Leg Curls:

100  x 15

110 x 15

120 x 15

120 x 15

notes:  I have a tendency to lean back in this when it gets hard, which makes the contraction easier, so I really tried here to sit totally upright and just squeeze the hamstrings.

D.  Prone Leg Curls:

80 x 15

90 x 15

100 x 15

110 x 15

notes:  I kept my pelvis pressed into the pad, but propped up on my elbows, to try and make it more difficult.

E.  Stability Ball Crunches:  25, 25, 25, 25

F.  Stability Ball Forward Roll:  17, 17, 15, 15  (easier than the Ab Roller but still hard!)

G.  Weighted Double Crunch Machine:  95 x 20, 20, 20, 20

H.  Cardio 35 min of Elliptical, varying speed

 

notes:  This workout was nasty!  I was totally wrecked by the end.  Shows I have been away too long from the legs, and am long overdue to going back to short rests and tight form.

 

Tuesday I was way too wasted to have a morning workout, so I saved my workout until after I was done work.  The plan here would be slow negatives, drop set finishers.

Tuesday Chest and Biceps (4 sec negative on EVERY set or dropset, 45 sec rest b/w sets)

A.  Smith Machine Flat Press:

warmup;

215 x 8

215 x 8

215 x 8

215 x 7 DROP 165 x 7 DROP 115 x 10

notes:  this felt slightly too heavy, I could control the negative, but my form was a little rough.

B.  Incline DB Press:

100 x 8

100 x 8

100 x 8

100 x 8 DROP 80 x 10

notes:  After the Smith Press, I went a little lighter for the incline, and I think I actually ended up going too light, the drop set was way too easy so I ended it early.

C.  DB Flat Press Fly (flat press the DBs up, but then negative in a Fly motion)

100 x 8

100 x 8

100 x 8

100 x 7 DROP 80 x 5 DROP 60 x 6 DROP 40 x 8

notes:  on the other hand, this weight was PERFECT, the drop sets were super hard like they should be.  First time doing a mix of fly and press, it was fun!

D.  Superset Pec Deck and Pushups

120 x 5 & 4 pushups

105 x 8 & 5 pushups

105 x 8 & 5 pushups

105 x 8 DROP 75 x 10 & 5 pushups

notes:  my chest was fried by this point, could not do any pushups at all haha

E.  Preacher Curl Machine: (widegrip)

70 x 8

70 x 8

80 x 8

90 x 8 DROP 70 x 8 DROP 55 x 10

notes:  squeeze at the top for dat bicep peak! Weight too light, was too easy the drops.

F.  Seated Dumbbell Curl:

80 x 8

80 x 8

80 x 8

80 x 8 DROP 60 x 3 DROP 50 x 5 DROP 40 x 7

notes:  the weight was just right here, the drop sets were MURDERRRRR!!!

G.  Cable Curl: (closegrip)

80 x 8

90 x 8

100 x 8

100 x 8 DROP 80 x 6 DROP 60 x 10

notes:  I was so traumatized by the dumbbell curls I started off lighter here and worked up.

 

notes:  I had a tremendous pump in my chest and biceps going after these sets!  It was every guy’s magic moment, walking around with swole chest and biceps, haha.  No selfies though, not my style, sorry.

 

Those were my workouts for Mon and Tues!  How’s it going with you guys these days?  Ready for the cold weather?  Wintertime Bulk?

Labour Day Weekend Workouts

this is a long one.  Maybe less explanations so I can fit in more workout details.

I have been experimenting lately with the “meta-workout”.  First, you learn how to do an exercise.  Then you learn how to chain exercises together to work the body part properly.  Then you chain body parts together (make a “split”).  Then… what about chaining workouts together?  You work out Monday, you know you’re gonna be sore on Tuesday, so what can you do on Tuesday that will complement what you did on Monday?  Other than just rest that is, haha.  That was my pet project for the long weekend, weave the workouts together into a coherent narrative.

Thursday was Shoulders (45-60 sec rest)

Seated Smith Machine Military Press:  70 + bar x 10; 100 x 10; 130 x 12, 9, 9

Smith Machine Press Behind the Neck Press:  100 x 5, 2; 80 x 8; 80 x 10 DROP 50 x 10

Side Raise Machine:

100 x 10 DROP 80 x 10 DROP 60 x 10

100 x 10 DROP 80 x 8 DROP 60 x 10

100 x 10 DROP 80 x 7 DROP 60 x 8

Smith Machine Shrugs: 140 x 10; 200 x 10, 9, 10, 9; 110 x 25

Cable Reverse Fly (30 sec rest)

77 x 15

77 x 15

77 x 15 Partials 99 x 10

77 x 15 Partials 99 x 7

77 x 15 Partials 99 x 6

77 x 12 Partials 99 x 7

55 x 15 Partials 77 x 8

notes:  this was an awkward workout, I did stuff that wouldn’t work my core too hard, but in the end behind the neck presses are still awkward, and the presses got worn out fast so I moved onto side raises on a machine so I could do the drop sets.  Its too painful doing drop sets of side raises with dumbbells, since side raises need such light weights you will always be competing with a crowded gym for the most popular little dumbbells.  Smith Shrugs were just too awkward, the hooks kept catching on the cage, so free weights only from now on pls.  Cable Flys I had to share the machine for the first two sets with another lady so after she walked away I threw in the heavy partials to really wear me out.

Friday I was more tired than I expected so I took the day off, woops!  So much for the experiment, haha.  I would need the weekend to really put in the raw amount of rest I needed.

Saturday I slept in but got up mid-morning for Chest and Triceps.  I blew off Friday so this would have to be epic to make up for it.

Saturday C&T (60 sec rest)

Elliptical warmup 25 min

150 Twists

flat dumbbell bench:  90 x 10; 140 x 10; 180 x 7, 8

incline dumbbell press:  80 x 10; 110 x 10; 150 x 8, 7; 150 x 8 DROP 110 x 5 DROP 90 x 8

pec deck:

75 x 10

105 x 10

150 x 8 DROP 120 x 8 DROP 90 x 8

150 x 8 DROP 120 x 7 DROP 90 x 7

150 x 6 DROP 120 x 8 DROP 90 x 8

rope pushdown:

140 x 4

120 x 9 DROP 90 x 10 DROP 60 x 12

120 x 6 DROP 90 x 6 DROP 60 x 12

120 x 7 DROP 90 x 7 DROP 60 x 12

overhead rope extension:

100 x 12 DROP 80 x 8

100 x 8 DROP 80 x 8

120 x 3 DROP 100 x 4 DROP 80 x 5 DROP 60 x 8

smith machine closegrip press:

50 + bar x 12

70 x 12

120 x 12, 12

120 x 8 Partials 6, 5, 5 (10 second rest-pause)

notes:  this workout was brutal!  This was going to be relatively light on my shoulders because of the shoulder workout just the day before, but since I took that Friday off and my shoulders rested some, I threw in some incline presses with dropsets.  So heavy but low volume on the flat presses, then a double drop set of incline presses, then a bunch of isolation work then some triceps.

The flat presses ended poorly though… I dropped a 90 lb dumbbell on my left hip when I was lying down.  Ouch!  That stung, that should make for a lovely bruise.  I am just too self-conscious to drop it on the ground and make a lot of noise, so when I felt it slipping (ie. failing totally) I tried to reel it in rather than let it drop to the ground, but instead it almost fell on my groin and made me a eunuch, ROFL.

My triceps were burnt though the rope pushdowns ran out of gas pretty fast so I had to drop the weight.  With the overhead extensions I shifted to the long head of the triceps, so they lasted a few more sets, but on that last set I just kept dropping over and over until I could finally hit a decent number of reps.

For the smith presses, I followed up the last set with a bunch of partials to really burn me out for the day.  Since it was the Smith Machine, I could go past failure and do those partials:  I only popped it up a few inches from my chest over and over and when I couldn’t even do that I would hook it on the low rung.  Go until failure on the last set, rest 10 seconds, do some partials, rest 10 seconds, do more partials, did that about 3 times.  I was so burnt out in the end I had to shimmy out from under the low-racked smith bar, I couldn’t raise it back up to the regular height.

For Sunday I had a friend show up to do Legs with me, hooray!  Legs are rough enough as it is, a little backup is always most welcome.

Sunday Legs (traded sets back and forth with my friend)

cardio warmup 25 min

Standing Leg Curls:

40 x 10

60 x 10

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

Stiff-Legged Deadlifts:  95 x 10; 135 x 10; 165 x 18, 18

Leg Press:  270 x 10; 450 x 10; 630 x 20, 20

Leg Extensions:

90 x 10

180 x 20 DROP 130 x 20 DROP 100 x 20 DROP 80 x 20

180 x 20 DROP 130 x 15 DROP 100 x 20 DROP 80 x 20

180 x 15 DROP 130 x 12 DROP 100 x 12 DROP 80 x 15

Superset Seated Leg Curls and Standing Calf Raises:

130 x 10 & 200 x 10 warmup

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

cooldown cardio 25 min

notes:  This workout was LONG!  50 min of cardio, and, no lie, 1 hour and 40 min of weights!  to some extent this was because I had a buddy with me, but in the end it still amount to a 3 HOUR trip to the gym.  We hit hamstrings really hard on this workout.  Drop sets within supersets within meta-workouts?  Inception!

Holiday Monday I slept in again, but even more so.  I barely made it to the gym with enough time to do it all before it closed early for the holiday.  The mall it was in was also crowded with mouthbreathers.  You have the Monday off, why go shop at the mall???  There were thousands and thousands of people in the mall, you can’t even walk fast, it was at CAPACITY.  I was channeling the personality of my father when I wanted to lash out and start clobbering crowds of people left and right just so I could get some personal space.  The gym wasn’t THAT crowded, but it was crowded enough I had to modify the workout somewhat.

Monday Back and Biceps and Abs (60 sec rest)

warmup cardio 25 min

150 twists

Giant Set Assisted Widegrip Chinups and Behind the Neck Lat Pulldowns and Seated Machine Rows

(100) x 20 & 120 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

Superset T-Bar Rows and Weighted Hyperextensions:

125 + bar x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 8 DROP 35 x 8 DROP Bodyweight x 8

Superset Dumbbell Curls and High Cable Curls

25s x 20 & 94 x 8 DROP 72 x 10 DROP 61 x 12

45s x 8 & 105 x 8 DROP 83 x 8 DROP 61 x 8

45s x 7 & 105 x 8 DROP 83 x 8 DROP 61 x 10

Lying Cable Curls

105 x 16 DROP 83 x 20 DROP 61 x 16

105 x 15 DROP 83 x 5 DROP 61 x 10

105 x 12 DROP 83 x 15 DROP 61 x 15

Weighted Double Crunches: 70 x 15; 105 x 15, 15

150 twists

notes:  It was risky doing a giant set in a crowded gym, trying to tie up 3 stations at once.  But I managed to pull it off.  The giant set was there to wear out my upper and middle back as much as possible, try and not make this another marathon session like Legs.

Then I went to try and do a lower back superset.  I wanted to do bent over rows actually, but the gym was WAY too crowded for that, all the barbells were occupied, and no way I would wait for one, then walk across the room for hyperextensions and lose my barbell to some random passerby.  But I saw the t-bar rows were open, so I was able to tie that one up while I walked across the whole gym to do the hypers.

MAN, that lower back superset killed me!  My low back was throbbing like crazy.  I had to sit down for 5 min and catch my breath before I could go on to biceps.  But I wanted some major low back work because it also had the bonus effect of stretching out my hamstrings.  My hamstrings from Sunday were now really sore on Monday, so hyperextensions were quite therapeutic when I was able to stretch them out with weight like that.

I dub that meta-workout a SUCCESS, hahaha.  Lots of hamstrings on one day, then do lower back the next day.

For biceps I supersetted good ole classic db curls with high curls.  High curls are good as either a finisher or a superset finisher because you can raise your arms to shoulder level and the form isn’t as hard to maintain as you burn the last few fibres.  Even more to the point I dropsetted the high curls so I could really finish the set off.  I experimented with both low weight dumbbells and higher weight dumbbells.

I had more juice in me but my low back was still throbbing so I laid down on a mat and set the cables low and did some low curls, high rep with double drops.

After that I wanted to do abs but my low back was still worn out so I decided to try a weighted crunch machine in a different part of the gym I had never tried before – a plate-loaded chair that imitates a double crunch.  I liked it a lot!  It’s a popular chair though, so good luck with that.

After this was over the gym was close to closing so I went home.

And that was my long weekend series of workouts!  What about you?  Get in any workouts this Labour Day weekend?