Just crushed legs.....
bolded sets are increases over last week
italicized sets are decreases over last week
Front Squats - 135x20, 140x14, 185x10, 190x8, 205x6
Leg Press - 2pps x20, 2pps x15, 3pps x12, 4pps x8, 5pps x6 (light for me, gonna step this up a little next week. Rep cadence was slow though, had a nice pump)
Seated Leg Curl - 80x20, 90x15, 100x12, 110x8, 110x6
1 Leg Extensions - 75x20, x20, 90x12, x8, 105x6
Lying Leg Curl - 80x20, 90x15, 100x12, 110x8, x6
very solid lifts here.
From what I've read in the other logs, bumping things up should not be a problem with!
Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
Now I know some ppl might b!tch about how I do HIIT or say it's "not real HIIT". I don't care. It owns me. Here's how I structure it.
incline walk for a few mins to loosen things up...
60 sec @ 7.0, 60 sec @ 3.5
60 sec @ 7.5, 60 sec @ 3.5
60 sec @ 8.0, 60 sec @ 3.5
60 sec @ 8.5, 60 sec @ 3.5
60 sec @ 9.0, 90 sec @ 3.5
60 sec @ 9.5, 90 sec @ 3.5
30-45 sec @ 10.0, 90 sec @ 3.5
30-45 sec @ 10.5, 90 sec @ 3.5
and I'll just keep that last interval until I can't do it any longer, run out of time due to constraints, etc. Sometimes I'll work my way back down that scale too.
I like to approach my cardio just like lifting weights. I like to ease into the intensity and warm up. Pyramid up and then pyramid down to cool off.
we all know you're a beast Rosie...you don't need to make us all feel smaller because you don't have to warm up on teh weightz
Tonight's Back/Bi Workout:
Bold are improvements over last week, italics are decreases over last week
Deadlift: 145x20, 195x14, 215x12, 235x8, 285x6
EZ Bar Close Grip Curls: 60x20, x14, 70x10, x8, x6
Lat Pulldown: L9x20, x15, L10x12, L11x8, L11x6
Hammer Curls: 35x20, 40x15, 45x12, 50x8, 55x6
DB Row: 55x20, 65x15, x12, 70x8, 75x6
Seated Row:L8x20, L9x14, L10x11, L11x8, L11x6
Today's lift...shoulders/traps. Bolded are increases, no decreases
Lateral Raises - 20x25, 30x15, 35x12, 40x8, 45x6, 45x4
DB Shrugs - 95x20, x15, x12, 100x8, x6, 110x4
DB Shoulder Press - 50x20, x15, 60x12, 65x8, 70x6, 70x4
BB Shrugs - 155x20, 195x15, 235x12, 275x8, 295x6, 315x4
Seated Bent Over Laterals - 25x20, x15, 30x12, 35x8, x6, x4 (can't judge increase as I didn't do this last week...gym was packed so forced to do something else for rears)
So week 1 is up....only thing I've noticed so far is increased appetite and slightly higher body temp