Exercise Log 7.24.14 (Dev Day, No Cardio)

Okay today was developmental day, and since my leg exercises were cut a little short so I could make it out to bouldering, I decided to do extra leg work. Also I always neglect my poor biceps, so did some curls.

Back Squats: Set 1) 4 reps @ 205lbs. Set 2) 5 reps @ 185lbs. Set 3) 5 reps @ 175lbs. Set 4) 8 reps @ 155lbs. That first set was a little rougher than I thought, wanted to do 5 reps, so backed off from that set which essentially had me backing off the sequential sets to find the good form. Keep in mind I don’t back squat often, mostly only front squat.

Preloaded Barbell Lunges: 3 sets of 8 reps each leg @ 90lbs. The weight was acceptable for lunging, but hard to press over my head to get on my back. If I go much heavier than this for future lunges, I might want to rack/unrack it off a barbell in a squat/power rack.

Sumo Squats: Tried that good ol’ dumbbell squat that the Hodge Twins recently talked about doing in a recent update. Seems like a nice leg accessory exercise. 4 sets of 12 reps @ 100lbs.

Dumbbell Curls: 4 sets of 12 reps @ 25lbs.

Spider Curls: 4 sets of 10 reps @ 40lbs. Did these laying flat against an incline bench, felt better about this than doint it reverse on a preacher curl station (the particular preacher curl bench we have at our gym has too high a seat to do it reverse easily on there).