just finished planning today's assault at the gym. somehow my rotation makes today a leg day, although really i like to make that wednesday to split my upper body up a few more days. i try to keep mon/wed/fri, but i think i might adopt some mon/tue thu/fri splits, hard to tell.
one thing for certain is i think im going to be moving back to more volume training. it seems to be where everyone starts out and has the most initial gains, and seems to be a requirement when getting into this sport. ive been toying with mentzer a bit and he has my intensity where i believe it needs to be, or at least on the right track. but god rest his soul, i think dc explains it best where it's for people who have been in the game for at least 4 years and need that extra something. i still have a lot of inflating to do.
so enough of that, today is legs/abs day. i AM going to put down weights so that you can see where i'm at. yes, long way to go, i dont respect my numbers yet. but i am improving along the way in reps and or weight, and that's all that matters.
leg press (warm up to leg ext, which becomes pre exhaust to leg press)
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√ 180x4
√ 270x4
√ 225xfailure (was 14) stopped at 7, why? could be from weight/rep during pre exhaust or cadence.
one thing i did notice is that range of motion is improving, and am gaining flexibility. greater rom could also be playing a part.
√180xfailure x3
√ 90xfailure x6
this is the first time ive actually felt any sort of pump in my legs, so i'll chalk that up as a plus.
leg ext (4-2-4 cadence)
note: these weights are in kg, my gym has some german stuffs.
ausgeseichnet!
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√30x4
√40x4
√70xfailure (was 50x25) = 16 rep
today i actually felt like i was moving the weight instead of just squishing the **** out of my legs. it felt damn good actually.
leg curl (warm up to calf raise)
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√30x4
√60xfailure (was 12) = 16 reps today, almost time to bump up the weight
calf raise
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√195kgx12
i'm still gaining flexibility. any more weight is too stressful on me i think although i can do ~255kg but it's kind of dumb. i feel a crazy stretch with 195 and i definitely feel it the next day in the calves so until i get to 20 rep, im keeping 195kg.
kept 12 rep tonight, i still feel a hell of a stretch in the middle of my foot- almost like it's cramping there too, or something in the arch. finished up with 150x6 and 100x3 _slow_
abs
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decline, 25lbx20
decline, 0lbx20
leg lifts, 3x failure
lower back was giving me some hell on the leg lifts, did 3 sets of 12
high pulley crunches
havent done these yet at this gym, so going to be playing with some numbers/weights and see what we come up with for this week
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forgot exactly how to do this. reminds me of the first time i was doing barbell rows and forgot how... lol
thank you for any comments/suggestions or just passing by!
cheers,
b
oh yes, that fake squat rack ****:
have to get a feel for the machine, and this one was a pain. did 2 sets of 45kg x10. i see what timber was talking about on these things, christ!!!!
tomorrow is just recovery day, and i'll be back at it wednesday with some upper body.
some other reasons i could have had some lower reps or not as much improvement may be from smashnig the **** out of the drums for about an hour, i normally try to avoid doing that on a lifting day.