Exercise Log 3.3.14 (Leg Day, No Cardio)

Quick log for today’s leg day. Didn’t have much energy going into the workout (had a nap and big yawns all day), but had a ton coming out, so feeling real great. It may not seem like I took it any easier on myself from the writeup, as my rest day log notes I’m trying to consolidate the workouts, but it really was shorter and had more rest, and it was overall easier I’d say. So I’m hoping my recovery is better from this.

Front Squats: Sets 1 & 2) 5 reps @ 135lbs. Set 3) 5 reps @ 145lbs. Set 4) 5 reps @ 155lbs (slower set). Set 5) 4 30-second isometric holds of 185lbs in a clean grip position. Trying to get my body used to the compression of more weight and holding it, hope it will make it easier to squat when the time comes.

Quad Isolation Leg Extensions: Sets 1 & 2) 8 reps @ 210lbs. Sets 3 & 4) 8 reps @ 240lbs. Set 5) 6 reps @ 255lbs.

Hamstring Curl Isolation (one leg at at time): 4 sets of 8 reps each leg @ 55lbs. Felt real good doing this with individual legs rather than both.

Standing Dumbbell Lunges: 4 sets 8 reps each leg @ 40lbs.

Seated Calf Raises: Set 1) 10 reps @ 90lbs. Sets 2 & 3) 8 reps @ 135lbs. Set 4) 8 reps @ 180lbs, I was a little fatigued here and failed to get the weight high enough to slide the safety pin in. Fortunately a gym goer saw and gave me a hand. While I’ve been offered aid in the gym this is the second time I’ve ever actually needed it (the first time was failing my first day at bench pressing like a newbie). Will remember not to over-estimate myself on the seated calf raises – my calves are big, but everybody has limits.

Step Up Cable Machine: This is an elevated pad with cable handles that you can use to weight your stepping up. I did one leg each rep and added 60lbs resistance. 3 sets of 8 reps each leg @ 60lbs.

Jumping Squat Thrusts: While it sounds like I had a long leg day, this was a relatively short workout and I didn’t feel the usual burn. So I wanted to wrap up with something intense. Did 4 sets of 12 reps (fast pace) @ 40lbs (curl bar). Felt real good at the end of this and hit the showers.

Workout time was approximately an hour and a half, but that included a couple long rest periods. Pretty good all considered.