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Leg Day 10/31/12

10/31/2012

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Week 15 Day 2 of My Cut
10/31/12 - Leg Day

HAPPY HALLOWEEN!!!

Lifts:

**5 mins warm up on bike + VMO. Activation**
*Warm up sets not listed*​

BB Squat (3-5)
(WIDE stance, toes out)
160x5, 5, 5, 5


Leg Press (8-12)
(high foot pos.)
6 45s + 1 25 + 1 5 x
OR
1-legged leg press (8-12)***
(high foot pos. on smaller sled)
(1 hole)
4 45s + 1 10 x 9, 9, 8


Free squat machine (8-12)
225x9, 9, 9


Standing leg curl (8-12)***
50x11, 8, 5
Did rest pause sets
55 or 60 next
Or
1-legged deadlift (3-5)
120x
Start with right leg


Standing calves (8-12)
165x10, 10, 8,
Rest pause sets


Ab crunch machine (6-8)
90x8
85x6, 6
95/100 next


Thoughts:
Good workout today. Definitely feeling better. Though i will say hunger has become more apparent! No cardio today. Also thought I should mention the reason why my squats are so low (WEAK) is because I have been suffering from runner's/jumper's knee, which is basically patellar tendonitis. It causes a lot of pain especially when doing squats. So what I have been doing is terminal knee extensions almost everyday, especially before cardio AND I dropped the weight down on my squats from 260 down to 135 and have been building my strength back up adding 5lbs every week. Plus that I also altered my form, where my stance is wider and making sure my knees are in line with where my toes are pointing. So far, doing this, my knee has been painless. So hopefully this continues and I feel no pain from here on out.

Meals (so far):
Breakfast - 242g LF Cottage Cheese (2%) + 50g Kashi GoLean Cinnamon Crumble Cereal





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​Late-ish Lunch - 11.6oz Chicken Breast, 150g Jasmin Rice, 156g Broccoli and some hot wing sauce drizzled on the chicken :)


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Back Hypertrophy Day 10/30/12

10/30/2012

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Week 15 Day 2 of My Cut
10/30/12 - Back Hypertrophy Day


Lifts:

Neutral Grip Pullups
35x7
30x7, 6


1 arm DB row
80x7
75x7, 7


Db shrugs
70x10
65x10, 5


Lat Pulldowns (neutral grip)
190x7
180x5


Facepulls
50x8
45x8, 8


Hanging leg raise (8-10)
BW+ 10 lbs x 10, 9, 9
12 next




Thoughts:
Eeeh way batter workout than yesterday. Still felt a little tired, but totally not as bad as yesterday. I think I have to start paying attention to my rest period between sets. I'm not resting enough which may be affecting weight room performance. I expect the rest of the week to keep getting better. Leg day tomorrow, yeee!




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Push Power Day 10/29/12

10/29/2012

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Week 15 Day 1 of My Cut
10/29/12 - Push Power Day


Lifts:

Flat DB Press (3-5 reps)
95x3
90x3, 3
85x3


SEATED DB SHOULDER PRESS
70x3
65x3
Felt a twinge in my shoulder on 2nd rep, DAMN. Called it after that to play it safe.


Pec dec (8-12)
150x8
140x8, 6


Lateral raise machine (8-12)
65x12
55x12, 8


Dips (6-8)
60x5
55x
DID DB OH EXT INSTEAD (8-10)
65x10
60x10, 10, 10


Ab crunch machin (8-12)
75x10
70x9

Thoughts:

Shit workout today. Felt so out of it, my mind was totally not in this. I need sleep, shouldn't have stayed up so late o.O Decided to skip the dips and do DB OverHead Extensions because I just felt way too fatigued to do weighted dips.
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