Leg Day!! 9/12/11
Duration: 2.5 Hours
Mood: Not as focused as usual but still made it work.
Energy: I think the heavy weights sap my energy levels because i felt just wiped out after this session.
Other notes: Later on today i picked up some water/sweat proof headphones so NOW i can listen to MY music instead of this annoying R&B/Club music all the time. Should really help me get PR's. Wish i had them for legs today
Lifts:
Rack Pulls-
275 x 6
275 x 20 *PR* +8 Reps
385 x 1
405 x 5 *PR* +3 Reps, something significant about this PR is that last week i pretty much Rest/Paused to get 2 reps but this set i pumped 3 out before using some pausing at the bottom.
Notes: The 275 PR was really really tough, honestly even more difficult then the set with 405.
Barbell Back Squats-
225 x 6
265 x 2
265 x 8 *PR* +3 Reps
Leg Press- Tried to emphasize my quads as much as possible on this exercise. Few sets i held the last rep short of lockout for about 10-15 seconds.
700 x 10 *PR*
700 x 10 *PR*
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!
75/60 x 6 Circuits = 12 Sets, Did a lot higher reps today.
Lying Leg Curls-
90 x 14
90 x 20 *PR* +5 Reps
90 x 25 *PR* +10 Reps
Immediately followed by stretching hams.
Leg Extensions- Plate loaded machine, you can load the beginning/middle/end of the movement. I try to load it all equally but if there's more load on the end that's fine because that's the max contracted position!
340 x 8
340 x 8
340 x 8
340 x 8
Other Exercises:
Pull-Ups Overhand Grip- To ensure i get proper recovery i did not take these to failure. Pretty much what i'm trying to do is see if i can get more growth out of a few sets of basic exercises like pushups/pullups that would be done 4 days after i train. 2 Days should be sufficient enough considering these sets have not been taken to failure and aren't extremely intense. No negative emphasis as well to prevent too much breakdown.
All PR's, First time doing these at a bodyweight of about 230Lbs!! Can't wait for Back/Bi's now.
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
34 Sets Total
For pretty much everything besides leg day i'm going to go back to compound movements. Ex. For Bi's now i'm just gonna do chin ups with Body-weight or added weight. I'll get more into it later!