Exercise Log 1.28.14 (Leg Day, No Cardio)

Quick log for today, today was leg day, sometimes the hardest day to get myself motivated to get through. As mentioned before, before all listed exercises I do some appropriate warmups. Before starting I also did a neural charge warmup of medicine ball squats and medicine ball spikes for 3 sets, to wake myself up.

Front Squats: Sets 1 & 2) 5 reps @ 135lbs. Set 3) 5 reps @ 145lbs. Set 4) 2 reps @ 155lbs, failed 165lbs twice. Please note that I am improving my form here so the next time I rep 165lbs I can more confidently feel it is my “proper” max rep. Sets 5 & 6) 5 reps @ 135lbs. Set 7) 5 reps @ 125lbs.

Leg Extension Machine (Quad Isolation): Set 1) 8 reps @ 210lbs. Set 2) 8 reps @ 225lbs. Set 3) 8 reps @ 240lbs. Set 4) 8 reps @ 255lbs.

Seated Hamstring Leg Curls (Ham Isolation): Set 1) 8 reps @ 125lbs. Set 2) 8 reps @ 140lbs. Set 3) 8 reps @ 155lbs. Set 4) 8 reps @ 170lbs.

Calf Raises (Standing Machine): Set 1) 8 reps @ 150lbs. Set 2) 8 reps @ 165lbs. Set 3) 8 reps @ 180lbs. Set 4) 8 reps @ 195lbs.

Dread March (Marching Lunges): 3 walks across the gym floor (approximately 20 reps each way) with a 40lb pair of dumbbells. I haven’t done this in a while so it was nice to do it again.

Bulgarian Split Squats: 3 sets of 8 reps each leg @ 60lbs extra weight (curl bar on shoulders). This definitely was an effective glute exercise.

Jumping Medley: Did 3 sets of my jumping leg medley again, the exercise I got from Mike Chang’s channel. This time with the 60lb curl bar, it was hard. The split on this was: 15 reps jumping squat thrusts, 8 reps each leg jumping lunges, 8 reps each leg stiff one legged deadlift and finally 20 reps high knees.

Since I did the jumping medley I felt it was okay to skip cardio today, will sort it out next time.