Exercise Log 1.5.14 (Leg Day, No Cardio)

Quick log for leg day.

After regular warm ups I also did a medicine ball warmup set to wake myself up a bit. That was three sets of medicine ball squats (body weight squats with the medicine ball held up to the face, essentially mimicking the posture of front squatting upper body wise) then doing some fun medicine ball spikes (just spike the ball into the ground using the whole body to rev up the neural system… not doing this to fatigue just doing it to charge up). If it seems like weight levels are low, it’s due to focusing a lot on my form. Sort of a two steps back, one step forward situation. Also learned a valuable lesson: take a crap before you start squats, or else you’re going to feel mighty uncomfortable after a few reps.

Front Squats: Warmups) 10 reps bare bar, 3 reps @ 95lbs. Set 1) 5 reps @ 135lbs. Set 2) 5 reps @ 145lbs (slow form). From here I failed 3-4 times to advance upward, partly because of revised form. Sets 3-5) 5 reps @ 135lbs. While I didn’t get close to my 165lb max, I felt good with the form improvement and that I did all my working sets at or above 135lbs (which is the bar with two 45’s on it)… so wrapped up with drop sets. Sets 6 & 7) 5 reps @ 115lbs.

Angled Leg Press (superset of presses & calf raises): Sets 1-3) 6 presses & 12 calf raises @ 360lbs. Sets 4-5) 6 presses & 6 calf raises @ 540lbs.

Hip Extensions: 4 sets of 10 reps @ 100lbs.

Hip adductors/abductors (each machine): Warmups) 8 reps @ 160lbs. Sets 1-4) 6 reps @ incremented weight from 190lbs to 235lbs.

Standing Dumbbell Lunges: 4 sets of 8 reps @ 45lbs.

Stiff Legged Deadlifts: 4 sets of 10 reps @ 110lbs.

No cardio, ran low on time. Maybe some other time?