Exercise Log 2.6.14 (Dev Day + Cardio)

Quick log for dev day, the day where I pick up the pieces of the rest of the week. I feel particularly down this week due to the hard workouts of the last weekend, so I didn’t do as much as I usually do, but I did hit a few key exercises hard. Developmental Day in my rotation is purely to develop things I notice from the previous week’s workouts, and honestly they were mostly good so I didn’t have a ton of ideas. Leg day was lacking due to being at home, so I wanted to do some front squats for sure.

Seated Rows: All the squat racks were occupied, so I sat down and worked on some seated rows. Sets 1 & 2) 8 reps @ 135lbs. Set 3) 8 reps @ 150lbs. Set 4) 6 reps @ 165lbs. Set 5) 12 reps @ 135lbs.

Front Squats: Finally got an opening after a little wait, wasn’t sure how I’d do, but felt I did fine by the end. This was not the power rack, it was an open rack, meaning doing the actual squats I step completely outside the rack as the support beams are too high so I have very little real support… have to be a little more conservative here. Set 1) 5 reps @ 135lbs. Set 2) 5 reps @ 145lbs. Set 3) 3 reps @ 155lbs, 1 rep @ 165lbs. As a reminder 165lbs is my max, this rep was a little on the high side but I felt like I did get the depth required to call it a good rep, it left me a little shakey afterwards though. Set 4) 5 reps @ 145lbs (slow, started to experience a lot of elbow dipping perhaps my upper back was worn out from the seated rows). Sets 5 & 6) 6 reps @ 125lbs… I tried for more reps than that in those last two drop sets, but was really tired by this point.

Leg Presses & Calf Raises on Angled Leg Press Machine: Sets 1-3) 10 reps presses / 12 reps raises @ 360lbs. Set 4) 8 reps presses / 10 reps raises @ 540lbs. Set 5) 20 reps presses / 20 reps raises @ 180lbs (drop set).

Alright after this I hit up a quick run of 2 miles, not very good but needed to push out some kind of cardio after going a few days in a row of skipping it. Slowing down during the winter and not that excited about it, can’t wait for spring!