Exercise Log 4.24.14 (Dev Day, No Cardio)

Today’s developmental day focus was squat makeup work (to replace the loss of leg day for my training runs) and to do some extra core work. Had a fantastic workout. Keeping the log short again though as I have a backlog again, although this day is officially SQUATPOCALYPSE levels of squatting.

First was squat and leg work…

Front Squat: Sets 1-4) 5 reps @ 145lbs. Sets 5 & 6) 3 reps @ 155lbs (split set).

Back Squat: Sets 1 & 2) 5 reps @ 165lbs. Set 3) 5 reps @ 175lbs.

Angled Leg Press/Calf Raises: 4 sets of 8 reps pressing / 12 reps raises @ 360lbs.

Clock Lunges: 3 sets of 3 rotations @ 80lbs. Very tiring.

Stiff Legged Deadlifts (w/Dumbbells, preferring dumbbells for these now): 4 sets of 10 reps @ 40lbs.

Next was core exercises…

Cable Crunches / Stomach Vaccuums: This was an interesting superset. Still holding the cable taught for the ab crunches is when I did the stomach vaccuums. They were absolutely brutal doing trying to flex the resistance of my tranversus abdominus against the resistance of my rectus abdominus being under tension. Amazing workout, wish this wasn’t a “catch up and not go into too much detail” log tonight but so be it. Set 1) 10 reps crunches @ 140lbs, 7-8 10sec. stomach vaccuums. Sets 2-4) 10 reps @ 180lbs (hard), 6 stomach vaccuums (hard). Whew!

Oblique Chops: Did these in four directions. Downward to up (each side) then upward to down (each side). So that’s four chopping patterns. 3 sets of 10 reps each direction @ 60lbs. This was a great exercise that I can still feel days later.

That’s it!