Exercise Log 2.24.14 (Leg Day + Cardio)

Okay another quick recap trying to bang these out so this is purely for the record books. Today was leg day.

Front Squat: 1. 5 reps @ 135lbs. 2. 5 reps @ 145lbs. 3. 5 reps @ 155lbs. 4. 1 rep @ 165lbs, poor form. Failed 3x to get that rep. Felt like I didn’t have 100% energy going into things and fatigue hit me a little after the failures and the one success. 5. 5 reps @ 145lbs. 6. 5 reps @ 135lbs. Would’ve done a drop set at lighter weight, or heavy isometric holds of a heavier weight, but the squat rack was in demand (it was a Monday, the squat rack is always in demand on Mondays).

Angled Leg Press/Calf Raises: 3 sets of 10 reps presses/12 reps raises @ 360lbs. 2 sets of 10/12 @ 450lbs.

Hip Extension Presses: 5 sets of 8 reps each leg @ 140lbs.

Romanian Deadlifts: 5 sets of 10 reps @ 110lbs. Need to start using a barbell for these really.

Quad Isolation Leg Extension Machine: Don’t do this often so hit it hard. 1. 10 reps @ 210lbs. 2. 10 reps @ 225lbs. 3. 10 reps @ 240lbs. 4. 10 reps @ 255lbs. 5. 8 reps @ 270lbs.

Hamstring Isolation Curl Machine: Love this one, really feel it working the hams. 1. 10 reps @ 95lbs. 2. 8 reps @ 125lbs. 3. 8 reps @ 125lbs. 4. 6 reps @ 140lbs. 5. 16 reps @ 65lbs with a slow tempo. Felt a good burn.

Box Jumps: Changed it up had a lot of extra time, and love these for better exploding power. I don’t know the height of my box jump because I don’t know how high each platform is, so it’s hard to tell exactly how high I was jumping but it felt good either way. 1. 10 jumps @ 10 pedestals (denoting this as “p”). 2. 10 @ 12p. 3. 8 @ 13p. 4. 6 @ 140p. 5. 3 @ 15p. 6. 16 reps @ 8p (did this with explosive speed and a wider stance, since it was so much lower, tried to go as fast as possible created a nice burn).

Standing Lunges: 5 sets of 8 reps each leg @ 45lbs.

Goblet Squats: Started 1 set of 8 reps @ 60lbs, then my running partner showed up for a run so I broke off here. It was a long leg day, but very productive.

Ran 3.6 miles at a modest to slow pace. Winter slowed me down a lot, but speed isn’t the main thing I’m training for, mainly just endurance right now and cardiovascular health, and to feel like I did a good job for my first half marathon in the spring. We shall see though what I can do to get faster.