Exercise Log 1.21.14 (Leg Day + Cardio)

I’m still in catchup log mode so this will be another short log. As mentioned in the last few logs, I’m no longer listing out my warmup sets, always assume that before the first few listed exercises that I do a standard 1-3 set pattern of warmups relevant to the exercise. So the sets listed are my working sets, the warmup sets are not listed.

Front Squats: Quick note before getting into sets. I’m still doing my “two steps back one step forward” reworking of my squat depth. I’m feeling real good about my new form but it’s limiting my max weight a bit. To reinforce the new form and fatigue my muscles in a different way, I focused more on volume than max weight so much. Sets 1 & 2) 8 reps @ 115lbs. Sets 3 & 4) 8 reps @ 125lbs. Set 5) 5 reps @ 135lbs. Set 6) 5 reps @ 145lbs (my pace was diminished by this point). Failed 155lbs twice before continuing (still working on form, and definitely was fatigued a bit from the previous sets). Set 7) 10 reps @ 95lbs (drop set).

Angled Leg Press & Calf Raises: Sets 1-4) 8 reps leg press/12 reps calf raises @ 360lbs. Sets 5 & 6) 8 reps leg press/8 reps calf raises @ 540lbs.

Standing Dumbbell Lunges: 5 sets of 8 reps @ 50lbs. This was more than I was used to so as I got to the final few reps form got really sloppy. I almost fell over once I think. It was great though and good volume.

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

This being leg day cardio is hard because it’s essentially overworking the leg exercises. Even though I didn’t go through that many actual leg exercises today there was definitely a lot of added volume and intensity to the workout today. So I went initially intending to go for a pretty constant run of 3 miles at a good hard pace, but pooped out at 2 miles. The leg fatigue made it hard to push myself too hard on the treadmill, but I did get in enough cardio I think to carry me for today.

I’m not sure if arm day will happen for me tomorrow, but I’ll try to make it happen… potentially at home. I have a fun indoor rock climbing bouldering night with a Meetup group, I have no idea if that will be physically demanding or not so I may limit whatever workout I do to conserve. Should be fun!