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BACK SQUATS:
65lb x10
95lb x8
125lb x5
135lb x5
155lb x2
175lb x1
135lb x1 - stopped due to left knee pain
Bar (wide/mid/narrow) x10 ea - no rest
45° LEG PRESS:
(240lbs x10) 3x
STANDING CALF RAISES:
(+50lbs x10) 3x
SEATED LEG PRESS (single leg):
40lb x10ea.
60lb x10ea.
80lb x6 ea.
SEATED LEG CURL:
70lbs 3 different foot positions x10 ea. - no rest
90lb x10
100lb x10
SEATED LEG EXTENSION:
70lb x12
90lb x10
110lb x5, x3, x2
MULTI HIP MACHINE:
Abductors: (23lb x10 ea.) 3x
Adductors: (23lb x12 ea.) 3x
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My intention was to go slow and keep it light tonight for a couple of reasons. First, it's been a couple of weeks since I squatted. Second, I'm dog friggin tired. Now, they say that the road to hell is paved with good intentions, but I'm fairly certain I didn't visit hell today. In fact, my accomplishments, one could say, were heavenly.
I started light and was feeling stiff and heavy but as I kept increasing the weight, I started limbering up and feeling pretty good. I methodically plugged my way along to a one rep max of 175lbs; not a PR, but certainly better than anything that I've moved in a long while. I am actually proud of myself.
Everything else was straightforward and went well. The single leg presses killed me the last time and I have no doubt that they will again this week. I had heard that pointing your toes in different directions on the leg curls will hit different parts of the hamstrings so I tried it out. I didn't really enjoy it. It seemed to put some weird stress on my knees of all things. I think I'll just stick with the toes straight.
I utilized the multi hip machine tonight. I love that friggin thing. I like it much better than the seated inner/outer thigh. Plus nobody ever uses it, so it's always open!
We went out for seafood after we killed our legs and I don't care if that was not the best choice. It made me happy. I'm beyond tired and tomorrow I will be sore, but that pride will still be there too and that makes it all worth it.
SIR SQUATS A LOT
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