Exercise Log 12.17.13 (Leg Day, No Cardio)

A quick log of my Tuesday workout (skipped Sunday to rest and Monday to go to my last yoga class of the year). Tuesday was leg day and I’m going to keep this log quick and short since it was a catchup log.

After warmups I started with front squats, this time outside the open squat rack. I like to go outside the rack just barely, so if I fail I can rack while squatted on the ground by decompressing a little more and letting the bar rest on the deadlift loading rack. This works well for me and lets me go all the way to the ground like I prefer. Round one was 8 reps @ 105lbs, then 8 @ 125lbs. I did try to match or exceed my 145lb max but I didn’t make it, so I did 5 reps @ 135lbs. After this I felt good and tried to hit 150lbs, also failed but just barely honestly (maybe next time). Lastly two drop sets, one of 5 reps @ 115lbs and 8 @ 95lbs.

If the rest of the workout seems short, it’s because front squats really took a ton of time. I threw myself into trying to match or beat my max, and I probably was on the rack like 30 minutes or more. Next to reinforce the squat pattern I did goblet squats, 4 sets of 10 reps at incrementing weight (60 to 90lbs). Holding a 90lb dumbbell upright is kind of tough, but it was fun. Gym was busy so next was the seated calf press machine, did 4 sets of 16 reps at 90lbs. My calves are really strong, but even at their strength level the volume at this lighter weight set in a nice burn.

Next did hip extension press because I want my gluteus to be maximus. 9 sets of 5 reps each leg @ 140lbs… 9 sets may sound like a lot but I think of it more as 9 mini sets grouped into 3 real sets. The dread march always bums me out and I was hoping to do standing bulgarian split squats, but the gym floor was too busy really to do either, so I picked up a heavier weight (a pair of 45lb dumbbells) and did standing lunges. This was a nice change of pace. That as it! Skipped cardio today because it was getting late.