Tag Archive: slow negative


Legs Week 3 Cycle 1

Squat Day?  What?  Its only been 3 days!  Oh well.  Slept in in the morning and went to the small gym after work.

Week 3 Squat Day
Warmup (1-2 min b/w sets)
120 x 5
150 x 5
180 x 3

Main  (2-3 min b/w sets)
225 x 5
255 x 3
285 x 3

IMG_3132

notes:  I wish I could have done more than 3 on my last set, but my form was getting sloppy on the 3rd, and I wasn’t inside the cage, so stopped it.  No PRs on the main lift today, so I promised myself I would vent my frustration out on the assistance.

Assistance

Leg Press (4 second negatives, 45 sec b/w sets)
16 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8

IMG_3135

notes:  not sure what to do next on this particular leg press, it won’t fit any more plates… and the gym is small and only has 16 plates anyways…and my rests are short… and 4 second negatives… so I asked the gym owner if he minds if I get a young woman to sit on top of the sled… and he told me NO.  ROFL

Prone Leg Curls (4 sec negs, 45 sec b/w sets)
85 x 8
85 x 8
85 x 8
85 x 5 DROP 60 x 4 DROP 35 x 10

IMG_3141

notes:  the first set felt light, but it got heavy REAL fast, haha.

Leg Extensions (4 sec negs, 45 sec rests)
120 x 8
150 x 8
180 x 8
200 x 8 DROP 160 x 5 DROP 120 x 6 DROP (moved to quick tempo just burn it out) 80 x 25

IMG_3147

notes:  these felt real good as a finisher.  Got up after the last drop and tried to walk away and stumbled for a bit…

Ab Work (30 sec rests, reg tempo)
Stability Ball Crunches x 25, 20

notes:  after the second set I tried to sit up and the ball went flying out from under me, and I fell down on my tailbone AND elbow… so I said fukk this shtt and called it a day, lol.

That was the hardcore leg workout I wish I had on Saturday!  Good to get it out of the way, and glad my energy is back today after the crushing Monday routine.  Gonna make it through this week one way or the other!

Monday, 3 Workouts!!

Bench Day!

I have some travelling to do at the end of the week, so I am trying to cram all my workouts together, with no rest days.  I might end up regretting it, but for now, on with the show!

Was at the gym by 5:30 AM for Bench work.

Workout 1 – AM
Week 3 Bench Press Day

Warmup (1-2 min between sets, including time to do face pulls)

95 x 5/ 40 lb face pulls x 20
135 x 5/ 40 lb face pulls x 20
150 x 3/ 40 lb face pulls x 20

Main  (3 min between sets, including time to do pullups)

190 x 5/5 pullups
215 x 3/5 pullups
240 x 4/8 pullups

notes:  I only got 4, so no PR, but oh wellz.

Assistance

flat db press (45 sec between sets, 4 sec negative on every rep)
65s x 8
65s x 8
65s x 8
65s x 8

superset decline bb bench & pullups (back and forth, no rest, regular tempo)
135 x 15 / 5 pullups
135 x 15 / 5 pullups
135 x 15 / 6 pullups

notes:  declines felt great!  got a good pump, and felt better than I have doing these in the past.

seated cable fly (45 sec b/w sets, 4 sec negatives)
80 x 8
70 x 8
70 x 8
60 x 5 DROP 50 x 3 DROP 40 x 4 DROP 30 x 6

notes:  getting nice and tired now, haha.

Then headed off to work!  Work was really dead, so I slipped out at lunch to do some quick Arm work at the company gym.  My coworker came too, and I spotted him a few times on bench.

Workout 2 – Lunchtime Arms (regular tempo on all sets)

seated db curls (45 sec b/w sets, started each set off alternating arms but as I got tired, did them together)
35s x 15
35s x 15
35s x 15
35s x 11

ez bar curl (45 sec b/w sets)
75 x 15
75 x 15
75 x 15
75 x 15

notes:  was getting a major skin stretching pump in my biceps at this point, but my elbows were getting sore

skullcrushers (45 sec rest b/w sets)
75 x 13
75 x 11
75 x 9

notes:  this was dumb – my elbows started groaning right away.  So I only did 3 sets, and moved on to another exercise

one arm cable pushdown (rope attachment, back and forth arm to arm, no rest)
45 x 15/15
45 x 15/15
45 x 15/15
45 x 15/15

notes:  I love doing one arm with the rope because I can get a massive squeeze at full contraction, it was agony getting through these, but at least my elbows weren’t bothered too much.

This kicked my ass, but… woops!  I had a conditioning session with my trainer in the evening.  3 trips to the gym in one day?  That might have been a little dumb, haha.

I slipped out of work early, and made it to the studio early, my eyes were so droopy I almost fell asleep on the way over.  I walked in the studio just BEAT.  There weren’t a lot of clients being trained and only 2 trainers there, so I set up a mat hidden behind the heavy bag, used a sandbag as pillow, draped my towel over me, and took a nap, right on the gym floor!

One trainer asked me what I was doing, and I said I was doing “breathing exercises for yoga”.  I ended up napping for about 30 min, and woke up refreshed!  Mellow and tired out of my ass, but somewhat refreshed.

No pics of my conditioning session, frankly, I was pathetic, and dragging my ass up and down the whole gym.  I could barely even do a pushup without my core sagging like an old man’s underwear, so I was borderline useless.

Workout 3 – Evening Conditioning Drills

My trainer had me do time on the stationary bike, on the elliptical, did sets of step ups, kettlebell swings, Australian pullups, mountain climbers, footwork with the rope ladder and with the cones, burpees with my crappy pushup form lol.  The hour went by quick, and I really did look like ****, but oh well, it was a long day!

The rest of the week needs to be less hectic than this, this wore my dumb ass right out!

Tuesday Week 2 Cycle 1 Chest

Bench Day!  I was way too tired in the morning, so I slipped out of work around lunch, determined to have a full-sized workout, not a lunch rush workout.  Was curious if my boss would notice.  Oh well, better to beg for forgiveness than to ask for permission.

A coworker accompanied me, he wanted to do bench press too.

Week 2 Bench Day
(traded sets back and forth with my friend, so rest time for me equalled doing the back half of my superset, then spotting his set, my coworker just did whatever weight I was doing)

Warmup

95 x 5 & 15 lb DB taken through rotator cuff ROM 15 times
135 x 5 & rotator
150 x 3 & rotator

Main

175 x 5 & 5 pullups
200 x 5 & 5 pullups
225 x 2 and a half…
225 x 3

notes:  astute followers of 5/3/1 will have realized my mistake… it was supposed to be 3 rep sets of the working weights!  I realized it after I did 200.  I was chatting it up with my friend, and lost my focus.  Woops!

I went to do the final set, and started to struggle locking it out on my right side (the sore elbow side) on the 3rd rep, so my coworker jumped in way too fast and helped me bring it up, and I immediately started to curse and swear.  My friend shrugged and walked away, so I took a minute to rest and recover, got back under it without him spotting, and did the 3 reps on my own.

Maybe my shoulders were tired too, I don’t know.  Oh well.  I got it done, even with the extra work on the previous sets.  My friend wrapped up his workout and left, leaving me to do my assistance work.

Assistance (45 sec rest b/w sets, 4 sec negatives on all reps)

flat DB press
60s x 8
60s x 8
60s x 8
60s x 8

decline DB press
60s x 8
60s x 8
60s x 8

First time grabbing some DBs for declines.  A little awkward getting in and out of position!  Shoulder def getting tired, so I decided to cut it short a set and do some extra iso

pec deck
90 x 8
120 x 8
150 x 8
180 x 8
210 x 6

one arm pushdowns rope attachment
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8 DROP 45 x 5/5 DROP 30 x 10/10

And now my left elbow started tweaking on this one!  Curse my damn elbows!  I got through them though.  All the way down until I could flex my tricep, then nice and slow all the way up until my forearm was against my bicep.

Then back to work!  Nope, boss didn’t notice   Kind of a sucky bench day, hope squat day goes better!

Shoulder day!  I took a scoop of Fast Fuel, but cut my water in half this time to see if I could get it to come on faster and repeat the tingly lips feeling from Friday.  I had the aftertaste sensation again, but no tingly lips.

Unfortunately, the energy came on quicker… but I was still stuck on the bus.  So the first scoop ended up being about 45 min before I touched a weight.  I had another scoop of Fast Fuel during the workout, and a scoop of ReGen, workout was about an hour, then a scoop of ReGen and 750 mg of creatine HCl after.

Week 1 Standing Military Press Day

 

Warmup (about 2 min b/w sets, including time it took to do the rotator cuff work)

45 x 5 supersetted w taking a 10 lb plate through rotator cuff ROM 20 times

55 x 5 & rotator cuff

65 x 3 & rotator cuff

 

Main (about 2-3 min b/w sets, including pullups)

70 x 5 supersetted w 5 assisted pullups

80 x 5 & 5 assisted pullups

90 x 12 & 10 assisted pullups  PR

 

notes:  the shoulder press is the one area of 5/3/1 I expect to see the most variation between good and bad days, due to a past sprain.  Some days the area is just tired!  Silver lining is that it is the movement I expect to see the most improvement in.

My past personal best was only me getting used to the movement now that I finally had some strength back in that area, so I think my calculated one rep max for this cycle might be a little conservative.  But then again, one of the key principles of 5/3/1 is start too light, so as long as I go after those final sets honestly and fully, I should see lots of improvements in my shoulders.

As it is, I knew that as long as I hit 10 reps with 90 pounds, that would be a new personal best.  And I hit 12!  So it was a good day 🙂

 

Assistance (45 sec b/w sets, about 60 sec b/w exercises, 4 sec negative on every rep)

Side Raise Machine

60 x 8

60 x 8

70 x 8

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

 

Cable Upright Row

60 x 8

70 x 8

80 x 8

90 x 10

 

Cable Rear Delt Fly

50 x 8

50 x 8

50 x 8

50 x 6 DROP 40 x 5 DROP 30 x 6

 

Bicep Curl Machine

90 x 8

90 x 8

100 x 8

120 x 8 DROP 100 x 5 DROP 80 x 4 DROP 60 x 6

 

Back to the slow negs and the drop sets, awww yeah!!  The gym was rather busy, so I had to take the drop sets out of the upright rows, I had to give the spot up to some dude, who looked fairly impatient I was doing the reps so SLOOOOOW, haha.

I used digital clocks when available (whether on the machine itself, or if there was a wall mounted tv playing the Weather Channel) to make sure I did 4 second negatives.  When not available, I know when I get stressed my counting speeds up, so I would count in my head to 4, then take a breath, then count to 3 or 4 again, for good measure.

The rear delt flys are especially interesting with that amont of slow timing.  The weight is light but you just can’t control anymore, you lose form very quickly.

So overall a good session!  PWO kept my head in the zone and my shoulder felt real good, so hit a PR where it counted!

Sunday Chest, Biceps

I had to play some catch-up!  Saturday Chest and Biceps and Sunday Rest Day got switched.  I took my gimp calves and hobbled down to the gym.  I took a scoop of Fast Fuel 30 min before I lifted up a dumbbell, and took a scoop of Fast Fuel and a scoop of ReGen during the workout, another ReGen scoop during the cardio.  They taste well together (Blue Razz and Lemon Lime) and no issues mixing, little to no residue on the sides; I didn’t need to reshake during the workout!

Oct 25 – Chest, Biceps
(3 sec negative on every rep, 45 sec b/w all sets)

Rotator Cuff warmup – 15 lb DB taken through ROM 15 times, back and forth arm to arm with no rest for 4 sets

Incline Dumbbell Press about 30 degree incline
55s x 10
55s x 10
55s x 10
55s x 10

I could feel my shoulder getting tired, so I made Inclines my first movement.  Nice and slow negative with an explosive positive, keeping the DBs from resting at the top by not bringing my hands too close together.  Got a good stretch out of it too.

Decline Press Machine
160 x 8
160 x 7
160 x 5
120 x 8

I thought a machine would be better to exhaust myself on than a barbell.  I was starting to tucker out fast on those slow negatives!  I don’t think I like this machine all that much, would rather go back to the barbell, even if it was easier on my shoulder.

Cable Fly  (lowered rest to 30 sec)
80 x 10
60 x 10
60 x 10
60 x 8

I really like this particular cable machine, so I went back to it, experimenting with the straightness of my arms and just getting a good stretch and squeeze.

Bench Press Machine
150 x 12
110 x 13
90 x 15
70 x 13

I went to use this as a finisher, and whoo boy was my chest tired!  It was very humbling actually, I feel bad having to type those weights in my log… By that point I had no gas left, and COULD NOT control the negatives for very long – right when I hit the teens I couldn’t control the descent, so the reps you see are not a result of me not being able to lift it, but me not being able to maintain a 3 second negative, or not being able to keep my lower back on the chair.  I kept dropping the weight and it kept not making a difference.  It was pure agony at that point.  So from that perspective, a good finisher!  But I already knew past 8-10 reps my slow rep energy tanks.

Preacher Curl Machine (arm rests at eye level)
100 x 8
100 x 8
120 x 8
140 x 8 DROP 100 x 8 DROP 80 x 5 DROP 60 x 6

I like this machine, having the arm rests so high up is sweet!  Part of exploring the full ROM meant bringing my arm completely straight, which can be tough for me with my bad elbows.  So slow neg bicep work is just as much about strengthening my joints as anything else.

Dumbbell Preacher Curls (one arm at a time, wrists broken)
40s x 8/8
40s x 8/8
40s x 8/8
40s x 8/8 DROP 30s x 6/7 DROP 25s x 5/5 DROP 20s x 4/7

I hope you realize for the drop sets I stayed on one arm, I didn’t keep going back and forth arm to arm, that would defeat the purpose   So, a triple drop set on the left arm, then a triple drop set on the right.  Keeping your wrists unlocked only adds to the difficulty, it means you can’t use your forearms to help as much.

Again, the toughest part of this is lowering a dumbbell with control into a straight arm with the weight pulling down on your joint.  Obviously, you can’t go heavy with that caveat, so it isn’t a weight competition.  I still think I did alright using a 40, and in the end I think I only got my arms 90-95% straight.  Even at that point, I could feel myself pass way beyond the strongest part of my bicep ROM, so that part was a success, tapping the extremes for growth.

Overhead Cable Curl
70 x 20
70 x 13
70 x 15
70 x 15 REST PAUSE for a few seconds, did another 5 reps

Another nice finisher, although I noticed that my biceps seem to have more endurance than my chest.  Food for thought.  Overhead cable curls might be my favorite finisher, not too stressful on a straight arm, given where the pull is coming from.

While doing this finisher, I got to witness an amusing battle of the sexes.  A young guy was using the 45 degree leg press.  A hot young woman in a nice outfit starts to saunter around his periphery.  He notices her, and asks, “did you want to use this machine?”  She responds, “I don’t really know HOW” (using that inflection women use when they want to be coy).  He, however, does not take the bait, and instead lamely replies, “do you want to trade in and out?”  She says no that’s ok, then finds the nearest machine to his leg press, which was a standing leg curl machine, and starts using that, sticking her (cute) butt out in his general direction the whole time.

He, however, is completely oblivious, finishes his set and walks away.  The whole time I can only chuckle to myself.  She notices me checking her butt out, and maybe derives some sense of satisfaction from that, although I was half-laughing at her.  Its fun watching hot girls get shot down in the gym!  I thought of the old guy in the cave at the end of the Indiana Jones movie… “She chose… poorly…”  In other words, she should have flirted with me, I would have spotted that gym bunny for a good hour!  Instead, she just exposed how weak her game was.

post-wo cardio
Elliptical for 30 min, if only to help loosen up my calves

And then I came home and caught up on tv.  And I was NOT disappointed!  I just watched Precious have sex with a minotaur!  That just happened, now in my brain forever.

Thursday Quads, Calves

Another 4:30 AM wakeup call. I decided it had been TOO LONG since Leg Day, so what better way to fight off the cold weather than by sweating your guts out? I admit, I was feeling nervous about this leg day, but that’s ok. Nervous and upset stomach are the best leg days! Digging yourself out of the **** is what builds character.

Oct 24 – Quads, Calves
(3 sec negatives on all reps, TRIED to keep about 45 sec b/w all sets)

Barbell Squats ATG
135 x 20
135 x 11
135 x 10 I got overheated and had to walk around for 90 seconds, I couldn’t maintain the 45 sec rest, considered puking, haha
135 x 10

Slow negative high rep ATG kicked my butt! I tried to make the slow neg happen by activating my hamstrings consciously on the way down, kind of like a PULL. When I couldn’t maintain the cadence anymore I stopped. When I couldn’t stay calm anymore I stopped. As you can see, I only was able to hit 20 reps on the first set, so maybe my conditioning was what failed first. 45 seconds is so short! Sometimes I forget that.

My abs were also sore still (sad right? from monday? goes to show I should probably hit abs more often), so my core was probably about to wear out soon if my conditioning hadn’t. My core has always been the weak point of my squat.

What I really could have used was a partner shouting at me to keep me from psyching myself out. Oh well, it was a learning experience

Hack Squats to just below parallel
4 plates x 8
4 plates x 8
4 plates x 8
4 plates x 8 DROP 3 plates x 4 DROP 2 plates x 4 DROP 1 plate x 6

I forced myself to keep the 45 sec rest period, so I was sweating like mad after this! Form got sloppy near the end, to be honest I ended up bracing my hands on my thighs a few times near the end, so prob about 4 or 5 bad reps in there.

One Legged Leg Press Machine
180 x 20/20
180 x 20/20
180 x 20/20
180 x 20/20

Normally I like to go with no rest, back and forth leg to leg, but I NEEDED the 40-45 sec break on this one, and took it. Keeping the 3 second negatives was MURDER, even though the weight was really doable. This machine had a digital clock, so I made sure those 3 seconds happened for real, because my mind was running ragged and it would have been easy to count way too fast.

My legs were getting real tired at that point, I had to close my eyes and just go somewhere else mentally, thankfully the machine counted my reps too, cause I couldn’t afford to send any blood to my brain, my legs needed it all, haha! Seriously, I got off the machine, grabbed a paper towel, sprayed it with cleaner, then threw the spray bottle right in the garbage without thinking! Had to fish it back out.

Leg Extensions
160 x 10
160 x 7
160 x 7
160 x 7

Just carve out as many reps as you can.

Standing Calf Raise Machine
320 x 8
320 x 8
320 x 6
320 x 8 DROP 260 x 7 DROP 200 x 10

Seated Calf Raise
150 x 8 DROP 115 x 7 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 5 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10

I love the seated calf raise. I figured why not finish off with 4 triple drop sets I see so many people do the seated calf raise so lazy, just the midrange ROM. Use the whole range guys! Go down past parallel, dip your heels, then POINT your toes and extend all the way to the top.

The workout was only just over an hour, but it wore my ass out! I took a scoop of Fast Fuel 40 min before the workout, and I knew this workout was gonna run me through my weak areas (squats and high rep slow negs), so I took a second scoop of Fast Fuel during the workout, along with the ReGen.

I was doing SLOW ATG squats for max reps by 5:30 AM. I figure I paid my dues for the day 😛

Sunday Legs

Leg Day! My friend offered to come with me, and suggested we get at it early. So sure enough, I was there for 8 am on a Sunday… and sat there all gassed up on PWO with my thumb up my butt while I wait for Tardy Tim AKA Skip Bayless to show up.

After 5 min of that I decided F it, I will just start. I got done doing quads and just then my friend got there. So to be mean, I put her through all the quad movements alone while I barked at her, then we did Hams together, taking turns.

There were 2 reasons I wanted a buddy with me: rest periods would be slightly longer so I could do more weight, plus the workout itself would just be longer overall – and I wanted to see if Fast Fuel could keep it up as long as I could 🙂

I took my Fast Fuel 30 min before the workout, then I took another scoop 1 hour in to the workout. Mix good, energy good, carried me right through a 2 hour workout with no issues, I had just as much energy on the last movement as I did on the first one! PWO passed the extra-long workout test with flying colours! It was 2 scoops of course, but there was no crash, or issues with taking another scoop an hour later.

I took 1/2 a scoop of ReGen for the first hour, 1/2 a scoop for the second hour, then a full scoop for my post-drink. The workout itself was great, and I was so absorbed in the workout I can’t even remember the taste, but no issues. Mixed well, tasted good in the post- , I’m also not crab-walking or dying of exhaustion, so I think the ReGen did its job!

Oct 20 – Leg Isolation (about 45 sec b/w sets until my friend got there, full ROM, slow eccentric)

This was my slow-negative session, all about control. Slow down, then explode back up. I have gotten used to doing slow negs for 10 reps and under, but I am still new to high rep sets on this protocol, so I notice my energy dip quite fast as I get into the teens with those slow eccentrics.

One habit I had to break was that a slow negative isn’t the same as an isometric hold – you don’t squeeze it for 3 seconds then drop it. It should be a smooth lowering, whereas at the start it was a lot of fits and starts, go down quick for a bit then hold it for a second then keep lowering. So that was a learning curve, but it does seem to encourage full ROM, since you need that range to make those 3 or 4 seconds happen. As I get exhausted my mind speeds up and I count faster and faster, so the use of a clock is most definitely warranted to keep yourself honest. Or a partner to count! Which I had both of today.

By the way, most of the pics are of my friend – I’m a dude, so I figured you would naturally rather see a girl workout than me 🙂 Plus, butt shots! You’re welcome. That’s me on the seated curls though.

Part 1 Quads: (3 second negatives on every rep, 45 sec b/w all sets)

Leg Extensions
100 x 8
120 x 8
140 x 8

IMG_2964

45 Degree Leg Press (feet low and wide)
6 plates x 20
6 plates x 20
6 plates x 20
6 plates x 20

45 Degree Leg Press (feet high and wide)
12 plates x 8
12 plates x 8
12 plates x 8
12 plates x 8

Superset Leg Extensions and 1 Legged 45 Degree Press
100 x 20 & 4 plates x 15/15
100 x 20 & 4 plates x 15/15
100 x 15 & 4 plates x 12/12

IMG_2966

Part 2 Hamstrings: (traded sets back and forth with my partner, 3 second negatives)

Prone Leg Curl
110 x 10
130 x 10
130 x 10
130 x 10
Definitely noticed the effect of the increased rest periods, as I was able to bump the weight up right away.

IMG_2969

Barbell Stiff-Legged Deadlift
135 x 20
135 x 15
135 x 15
135 x 15
I was disappointed in these, my low back was SO sore, and it kept groaning at me the whole time, so I didn’t manage 20 even on this light weight. First my low back bitched and moaned, then my grip started to feel loose and I just said screw it and set it back down. So partially physical, partially mental.

IMG_2988

Seated Leg Curl (leaning forward)
110 x 8
120 x 8
130 x 8
140 x 8 DROP 110 x 7 DROP 90 x 8 DROP 70 x 10

triple drop set to finish! slow neg reps on every drop

IMG_2995

After we went out for sushi!

To close this off, a treat for you – we caught some dudes curling in the squat rack!

IMG_2978

Saturday Legs

It was time for an epic leg day.  The kind where the clock doesn’t matter, you just train and train until you want to crawl out of there trembling and shellshocked.  I was already nervous but for a different reason.  I had been having GI issues all week, and not to get too graphic, but everything I eat is like dynamite through a goose.  So in preparation, I ate really light Friday night, and had the minimum amount of food Saturday morning.  This session would be on an empty stomach.

Oct 12 Morning Legs (4 second negative on all reps no exception, 45 sec b/w sets unless noted)

Barbell Squats (ATG)
155 x 8
155 x 8
155 x 8
195 x 8

Hack Squats (ATG)
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8 DROP 2 plates and 1 quarter plate x 10

Single-Leg Leg Press (no rest, back and forth leg to leg)
180 x 15/15
180 x 15/15
180 x 15/15
180 x 15/15

Superset 45 Degree Leg Press and Leg Extensions (60 sec rest b/w supersets)
10 plates x 8 & 140 x 8
10 plates x 8 & 140 x 5
10 plates x 8 & 140 x 6
10 plates x 8 & 140 x 8

Took a halftime pause to go do some texts and grab a drink, took about 10 min

Stiff-Legged Deadlift
185 x 8
185 x 8
185 x 8
185 x 8 DROP 135 x 10

Seated Leg Curl (leaning forward)
90 x 8
90 x 8
100 x 8
110 x 8

Prone Leg Curl (did a set butt down and strict, followed by a burnout of reps propped up on my elbows with butt up and lots of “English”, although still slow negs)
110 x 8 & 8
110 x 8 & 5
110 x 8 & 6
110 x 8 & 8

Standing Calf Raise Machine
300 x 8
300 x 8
300 x 8
300 x 8 DROP 240 x 10

Calf Raise on the 45 Degree Leg Press
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 15

Seated Calf Raise
140 x 8
140 x 8
140 x 8
140 x 8 DROP 105 x 8 DROP 70 x 8 DROP 35 x 10

This workout took a while!  Forget the one hour guideline, just go until its done.  Volume wasn’t all that high, so whatevs.  I was nervous about the squats, but luckily I did not have any major digestive issues   I felt like such a dummy though, on the last set I added quarter plates and noticed hey my left shoulder is sagging a bit, but I thought nothing of it.  Only as I cleaned the plates up did I realize I put a 35 plate on the left side and a 25 plate on the right one.  Good jorb dummy!

When I say ATG, ass to grass seems hardly appropriate as my hamstrings are WAY too thick for that.  But my hams did touch my calves, or the pigs kissed the cows, if you will   In this case, let’s say ATG means Ankles to Glutes!  That might be almost accurate, I suppose.

For the leg extensions I tried out a unilateral leg extension machine I had never bothered with before.  I tried it this time because it was right beside the leg press (and how often do I think about supersetting press with extensions?  Not often, haha).
I left all the plates on the leg press like an jerk, but it was more of an experiment.  Sure enough, when I came back quite some time later to do calf raises, all the plates were still there.  I was too lazy to do drop sets with 5 wheels for calf raises, so I just did as many as I could before failure on the last set.  Gotta love how no one wants to do legs on a Saturday morning.  That Friday night must have been too harsh, methinks.

 

And that was my workout!  It was a doozy.

Friday Fullbody

Met up with the trainer for a session, had some extra time so we mixed up the regular routine a bit.
Oct 4 Evening Fullbody Workout (regular cadence unless otherwise indicated, 45-60 sec between sets)
Sumo Deadlifts
225 x 5
245 x 5
275 x 5
275 x 5
295 x 5
IMG_2907

Bent Over BB Row
135 x 5
155 x 5
155 x 5
155 x 5
185 x 5

IMG_2909

 

Flat DB Press
85s x 5
85s x 5
85s x 5
85s x 5
85s x 12

Side Raises (strict, straight arm)
25s x 5
25s x 5
25s x 5
25s x 5
25s x 5

IMG_2912
Leg Press (4 second negatives; feet high to target hamstrings, feet wide)
8 plates x 10
10 plates x 10
12 plates x 10
12 plates x 10
12 plates x 10

IMG_2916

 

Prone Leg Curls (4 second negatives)
75 x 8
85 x 8
95 x 8
95 x 8
95 x 8

notes:  Why yes, I did change my shirt halfway through, lol!  It was sort of an inside joke with my trainer, she has put up with my smelly sweatiness countless times, so I rewarded her with a halftime wardrobe refresh.

I am still new to deadlifts, but they are getting better.  3 Wheels soon!

I wanted to try Pendlay Rows, but there was a small child (9 yr old girl) being trained 15 ft away, under the watchful eye of her mum, and so I kept it clean and friendly – no cursing, and as little plate clanging as possible.  (The deadlifts were super soft and controlled as well.)  This meant I did bent overs still, vice pendlays.

The flat press turned out to be easier than I thought so I just repped it out on the last set.  Way overdue for a weight increase.

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?