Exercise Log 4.3.14 (Dev Day, No Cardio)

Today was a short day, had some errands to fix up at home and go out of work late. On top of that, had a pretty low energy and took a nap after work which ate up more time.

After the 21.45 mile run on Monday, I wanted to get some heavy leg lifting in for development day. While my workout looks short, it was really about an hour and 15 minutes and felt pretty intense. So I was okay with it. In fact it’s noteworthy that I’ve been having longer workouts and trying to make my workouts shorter and intense, so I felt like today I did good there.

Back Squats: 4 sets of 5 reps @ 155lbs. 1 set of 5 reps @ 175lbs.

Front Squats: Sets 1 & 2) 5 reps @ 145lbs. Set 3) 3 reps @ 155lbs, failed 2 more reps before taking a break.

This next exercise I got off Elliot Hulse’s channel, I felt like it was important to incorporate an exercise to work on stability and structural integrity. It probably has a more technical name but I call it clock lunges.

Moving outside your usual planes of motion really help reinforce your stabilizer muscles

Clock Lunges: 3 sets of 3 rotations @ 40lbs.

Quad Isolation Leg Extension Machine: 3 sets of 12 reps @ 180lbs at a slow tempo. Then finished by a burn set of 12 @ 120lbs then 12 @ 75lbs. Let me tell you, you do a good leg extension when you can drop the sets down to 75lbs for burn and still struggle.

That’s it, was running shy on time at this point the squats took up a considerable amount of time, so showered, split and got home (so I could prep my bodybuilding-style lunches for next week before bed).