5/09/08 Workout - Lower Body #1
Before I took the weekend trip (saw a few people who I went to high school with who I haven't seen in years. Boy, did their eyes bug out, LOL. It was fun), I did some legs the gym.
First, I spent about 20 minutes with the lead trainer just doing light weight squats and deads. Only one plate on the side, just working on perfecting my form. It was light, but he was a task master, making me do at least 30 reps per. One set of squats he had me do 50. Was a little winded after that one. I didn't record them, since i think of it more like rehab than work, but I did them.
But, I guess I warmed up good from it, 'cause i finally broke the 1000 pound barrier for leg press. My legs were totally shot, so that I couldn't finish the normal workout, but, hell, I'm still happy. I've been on this routine since early March, so it's getting time to change up. Thinking about how I want to approach the next workout cycle. Any suggestions?
Lower Body #1-- (lbs x # of reps)
45 degree Incline Leg Press
Warmup - 510 x 20 | 1 - 600 x 15 | 2 - 690 x 12 | 3 - 780 x 10 | 4 - 870 x 9 | 5 - 1010 x 6
Seated Calves 30's
1 - 150 x 10/10/10 | 2 - 170 x 10/10/10 | 3 - 170 x 10/10/10
Single Leg Squats on Smith Machine (Plates Weights Only)
1 - 170 x 10 each | 2 - 190 x 10 each | 3 - 230 x 8 each
Leg Extension - Triple Drop Sets
1 - 240 x 10(D), 190 x 10(D), 170 x 10 | 2 - 250 x 8(D), 210 x 8(D), 180 x 7 (F)
Standing Single Leg Curl (Plate Machine)
1 - 130 x 10(D), 110 x 10(D), 90 x 10 | 2 - 140 x 8(D), 120 x 8(D), 90 x 7 (F)
Abs
Hanging Leg Raise - 3 sets x 20 reps each
V-Board Crunches (w/10 lbs plates) - 2 sets x 15 reps