Squats & Deads

     I skipped last Thursday to give my shoulders a break. I was going to go just to do bi's & tri's, but I wasn't feeling that too much. It didn't hurt my feelings to skip the day entirely. I did not skip my favorite day squat day though. I was worried a wee bit about my knees because they weren't feeling too well, but I did better than I thought I would.

     Frank was out of state this afternoon, so deadlift day was a solo day for me in the gym. I didn't really relish the thought of going alone, but I didn't want to skip today either. I sucked it up, put my big girl pants on and trained like a boss. Keep reading to see what got done on both days.

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FRIDAY 3/6

SQUATS:

65lb x10

95lb x15

135lb x7

(155lb x4) 3x

LANDMINE SQUATS:

45lb x6

(45lb x10) 2x

45° LEG PRESS:

(190lb x15) 3x

STANDING SHRUGS/CALF RAISES:

*I did the shrugs on the standing calf raise machine

(45lb shrugs x10 / Calf Raises x10) 3x

LEG EXTENSIONS:

(80lb x12) 3x

Single Leg:

(45lb x5) 3x ea.

INNER THIGH:
(50lb x10) 3x

OUTER THIGH:

(60lb x10) 3x

LAYING HAMSTRING CURL:

(70lb x12) 3x

MONDAY 3/9

RACK PULL:

135lb x10

185lb x10

235lb x6 (mixed grip)

(255lb x3) 3x (mixed grip)

(185lb x10) 3x

KETTLEBELL DEADLIFTS:

*Weight is per hand

(50lb x10) 3x

CHEST SUPPORTED DB ROWS:

(wide)

15lb x10

15lb x12

20lb x10

25lb x10

DB LAT ROWS:

20lb x10

25lb x10

30lb x10

35lb x10

SEATED LAT PULL DOWN:

55lb x12

65lb x10

70lb x8

75lb x8

SEATED SINGLE ARM CABLE ROW:

25lb x12

30lb x8

40lb x6

SEATED V BAR ROW:

45lb x10

(60lb x10) 3x

CABLE CHEST PULL:

30lb x12

(35lb x10) 3x

LAT PRAYER:

25lb x10

(30lb x10) 3x

••••••••••

     I know the seasons are starting to change because it's getting hot in that gym and I'm coming out of there a sweaty mess. I switched it up with some rack pulls tonight because honestly, I'm getting bored and wanted something a little different. 

     I am beginning to have some, let's say, elevated concerns, about my knees. Squats seem to be really bothering them lately. I'm getting a nagging pain in my left knee and I don't really like it and they seem to be taking longer to recover. I'm getting some discomfort on deadlifts. I'm not worried, worried; just something I'm being cautious with. 

     I missed having my Frankie with me tonight. It's definitely not as fun without him there making inappropriate comments to me. I'm glad tomorrow we'll be back to normal.