So I finally got in a leg day... nothing extremely spectacular BUT still huge for a guy who hasnt directly trained legs for about 7-8 months (other then climbing 20-40 ladders with 45lb satellite dishes on my shoulder or previous stated activity now carrying heavy stuff being on my feet all day and kickin a shovel).... needless to say I could hardly make it up the stairs to my apt. afterwords and even worse was going back DOWN the stairs, to go get groceries, without my legs giving out.
Also threw in some Bis in the end of the routine to give em a lil pump and since they are one body part that doesnt get hit twice a week while nearly everything else does either directly or indirectly.
Because of this (running legs and bis on sat) now I am going to move Back and bis from monday to tuesday and shoulders/tris to monday. This makes more sense over all with my new shoulder routine as well since there are now more pressing movements and I want to keep it a lil further from thurs, my chest day, to allow full recovery (muscle and CNS) before hitting it again, also allows tris to be totally fresh and go HEAVY both days. I will no longer be doing my BW hand stand pushups and super sized sets of incline and flat pushups on sunday because of this, there is no longer any need and dont want to wear out my shoulders/tris with weak exercises the day before I hit em hard.
hopefully it makes sense....
Previously my routine looked like this and now looks like this....
- THURS-Chest_____________1. THURS-Chest
- FRI-Off__________________2. FRI-Off
- SAT-Off _________________3. SAT-Legs/Bis
- SUN-BW routine___________4. SUN-Off
- MON-Back/Bi _____________5. MON-Shoulders/Tri
- TUES-Shoulders/Tri________6. TUES-Back/Bi
- WED-Off_________________7. WED-Off
thurrrr, thats easier to understand than my ramblings for sure....
Now heres what I did for my lil leg comeback.
Squats- 135x10, 135x20/*15(SCR), 135x10
Leg Curl machine- 120x10, 165x10, 210x10(*)
Seated calf raises- bw+90x20, BW+90x15, BW+90x10
Double cable curls-45x15
DB Hammer curls-30x20(l/r:10/10 alternating)
Over head double cable curls-35x15 (huge PUMP)
Seated leg Extensions-90x10
* SCR= Standing Calf Raises, was done right after 20 reps squats with no pause.
* possibly a PR but havnt checked yet, will do so now.... Couldnt believe how strong my hammies felt today!
Just straight out stopped after that since I was bout to puke and only had 5 min left before the gym closed anyways..... Leg days really take it out of me, specially since I did all this in 25 min with out much rest and mixed in upper body work AND legs... But it felt goooood to do legs again.
Funny thing was Ive been worried bout squating again since I injured my back almost a year ago with my last comeback where I started with my old working weight of 225 like a dumbass after not lifting for a while..... so this time I wasnt even going to hit squats, even had 2 plates loaded on the leg press at first then looked at the rack and heard it callin my name... cant ignore the Iron. Really glad I did as I can go DEEEP on squats and feel they do so much more overall then a plain leg press, plus with 135 I was able to do nice concentrated reps where I knew I wouldnt injure myself.
Although after that set of 20 and then pushing out 15 flat foot calf raises immediately I started seeing spots and was all light headed..... AWESOME.
Surprisingly had a geat pump in my bis after hitting them and after leaving the gym whereas previously when I hit legs and another body part its hard to even get a pump in that body part as all the blood is in my legs..... Cept have noticed that I can get a chest pump when squatting the first time I took Pslin for the betas.... that was kinda crazy.
Gonna check on the PR status of those leg curls and then hit the hay.
EDIT: Well it seems it IS a PR.... highest ever attempted before was 195.... that was done supersetting with calve raises though at the same weight for about 30-17 reps at the highest and lowest.... prob coulda done it before BUT didnt... soooooo PR right off the bat... lets see what we can do from here on out.