10/31/12 – Leg DayHAPPY HALLOWEEN!!!
Lifts:
**5 mins warm up on bike + VMO. Activation**
*Warm up sets not listed*
BB Squat (3-5)
(WIDE stance, toes out)
160×5, 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)
225×9, 9, 9
Standing leg curl (8-12)***
50×11, 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)
165×10, 10, 8,
Rest pause sets
Ab crunch machine (6-8)
90×8
85×6, 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
Late-ish Lunch – 11.6oz Chicken Breast, 150g Jasmin Rice, 156g Broccoli and some hot wing sauce drizzled on the chicken 🙂
