Leg Day!! 9/18/11
Duration: 2.5 Hours
Mood: Very focused.
Energy: Good throughout about half the workout, The heavy weights really sap me.
Other notes: Emphasizing more and more compound exercises, Already seeing a lot more progress just emphasizing them and lowering isolation sets.
Lifts:
Rack Pulls-
225 x 3
315 x 12 *PR* +4 Reps
405 x 8 *PR* +3 Reps, Got 7 without rest/pause and after about 10 seconds rest got another rep.
Notes: Moving up to 425 next week.
Barbell Back Squats-
275 x 5 *PR*
Notes: Tried a 2nd set with this and failed at bottom, No worries power-rack rails were set.
Leg Press- Being removed for Hack Squats next week.
380 x 10 + Hold
470 x 5
470 x 5 + Hold
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart. Stretching them to death!
105/90/60/45 x 6 Circuits
Lying Leg Curls-
105 x 10
105 x 18
105 x 18
Immediately followed by stretching hams.
Machine Hack Squats- Plate loaded machine, feel these through my ENTIRE legs. Used to be REALLY strong on these, working back up to it again. 15+ Reps. Stance is edges of platform. ROM is to parallel, i get such good contractions from this exercise i really don't know why i stopped doing them! :rant:
90 x 15
180 x 15
270 x 15
360 x 15
450 x 15
540 x 15
630 x 20
Notes: Never done this many reps for this exercise and it was brutal to say the least. Definitely will be seeing some good progress from this exercise.
Approx. 28 Sets Total