Exercise Log 3.24.14 (Leg Day, No Cardio – Deload Cycle)

Okay this is the start of my deload cycle. I’m backlogged (again) in workout logs but I feel I should leave a few comments on the deload. The first day of my

A deload cycle (for those of you who don’t know) is a period in a workout plan where you deliberately do a lighter than usual workout week (or you could also say, just taking a break altogether). I’ve been weight lifting since last April/May, and since my cycles started I did pretty much nothing to stop for more than a couple days at a time. My longest break was probably 3 days in a row. Partly this is because of my neurotic personality… I get anxious if I deviate from the plan, so I often just sucker into going to the gym when I should probably just kick it back.

As you can probably guess, I’m racking up dysfunctions left and right (tightness, soreness in joints and ligaments). I’m combatting this and continuing to train, but reality is that it is healthy to take some breaks. I do have a vacation coming up in May after running the half which I think would be an excellent time to take a break from all physical activity and let my body recover, not just from the half but from working out in general.

Until then, I need a break to get me through April and stay fresh. Rather than do a complete break, since my vacation is so close, I decided to do a diminished work week. This is not intended to give my muscles a rest so much as my mind (my workouts are going to be less neurologically demanding this cycle and I’m going to need to do less planning of the actual workout – which itself is a huge breath of fresh air, deciding what to do in a workout is a pain sometimes) and also rest for my joints and ligaments (by not bearing any overbearing levels of weight). Another benefit of a deload cycle in a workout plan is you get extra focus on refining technique, to get your form issues sorted out. When you return to heavier lifts, you will be just that much more cognizant of any form deficiencies (and there always are some if you’re advancing your weight up).

So my goal is to work in the 60-70% weight level and to slightly increase volume. Not a lot (this is not a “light” week like I did before where I’m deliberately going extra high volume) but enough to keep me stimulated through the workout. I’ve actually felt real great doing these workouts so far, and the log below is for leg day.

Front Squats: 5 sets of 5 reps @ 115lbs. Slow tempo on these lifts, really focusing on the form.

Angled Leg Presses / Calf Raises: 4 sets of 12 reps (each exercise) @ 180lbs. Again, slow tempo.

Box Jumps: Wanted to do these since my last leg day I got interrupted by a class. 4 sets of 12 reps @ 11 steps high (I do not know the actual height of these steps so this probably means nothing to you guys, but 15 steps is what I regard as high)

Seated Calf Raises: 3 sets of 12 reps @ 45lbs, very slow tempo.

Bulgarian Split Squats: 3 sets of 12 ea. @ 40lbs (curl bar). Tried really hard to focus on glute contraction with each rep.

Romanian Deadlifts: 4 sets of 10 reps @ 70lbs.

Quad Isolation Leg Extensions: 3 sets of 12 reps @ 135lbs, slow tempo. Nice burn and a nice way to end the workout.

No cardio today, no time after the workout was done. As you can see the workout above mirrors older workouts (in fact I got it from a recent leg day) but the weight levels were lower, a little extra volume was added and there was added emphasis on form.