Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Legs

04/11/14

Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20


Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!

W1 Arms, W2 Legs, W3 Rings & Bars

02/14/14

Workout 1 Arms
LF Machine Curl 4 x 25
LF Triceps Press 4 x 15
Incline DB Curls 4 x 10
Press Down 4 x 10
Single Arm Cable Curl 4 x 10
Rope Press 4 x 15

Workout 2 Legs
Squats (45) 20, (135) 12, (225) 12, (275) 12, (315) 12
Leg Press (820) 12, (1000) 12, (1180) 12, (1360) 12
Extensions (150) 15, 15, (190) 8, (210) 6
Calf Raise 4 x 12
Seated Calf Raise 4 x 12

Workout 3
Rings & Bars for 25 minutes

W1 Quads & W2 Snatch

02/12/14

Workout 1 Quads
Squats (45) 20, (135) 20
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 10
Deep Power Band Squats (red) (135) 20, (225) 10, 10
Leg Press (1000) 20, (1180) 15, (1360) 15
Leg Extensions (150) 20, 15, 15, 15

Workout 2
Snatch (75) 20, (95) 20, (135) 10

Squats & Leg Press

12/16/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 20, (460) 100

Last time I did this workout my legs were trashed. I wanted to see what happens trying it again within a few weeks.

Legs

12/05/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 12, (540) 12

Muscle soreness usually occurs around 48 hours for me, but my quads and glutes are all ready hurtin' today. This workout was surprisingly challenging.

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
---
24" Box Jump (weighted vest) x 50

W1: "Fran" & W2: Legs

01/11/12

Workout 1: Fran
21-15-9 reps of each:
Thrusters (95)
Pullups
(5:58) Beat my last time by 1:32 and my best time by 26 seconds.

Workout 2: Legs
Rear Squats (45) 20, (135) 10, (225) 10, (275) 10, (315) 7
Deadlift (135) 10, (225) 10, (275) 10, (315) 7
Leg Press (370) 25, (460) 25, (550) 20, (640) 15, (730) 12
Lunges (80) 20, 20, 20
LF Calf Raise (210) 15, 15, 15, 15

W1: Legs (hundos) & W2: Abs

01/03/13

Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)

Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60

Back, Week 2, Day 11, Y3T /

Legs are a little sore. Triceps are still really sore.


Week 2 - 02/08/12 - Back: sets, (weight) reps
Warm up, Wide Grip Pull ups: 4 sets, 10 reps
Pull Down (close grip): 3 sets, (140) 14, 14, 12
Bent Barbell Row: 3 sets, (135) 14, (155) 14, 14
Straight Arm Pull Down: 3 sets, (50) 11, (57.5) 14, (50) 12
Hammer Strength Rows: 3 sets, (270) 14, 14, 12

Legs, Week 2, Day 10 Y3T / drinking coke

Nothing exciting. Bi's and tri's are sore from yesterday. Leg workout was decent today. Hamstrings were definitely stimulated by the end. I drank two small bottles of Coca Cola today after I lectured clients about drinking soda. The cokes tasted like fizzy liquid candy and they were delicious, but that "shit" is bad for you. If you're trying to lose weight or reveal some abs, its not gonna happen when you drink liquid sugar.

Week 2 - 02/07/12 - Legs: sets, (weight) reps
Warm up, Lunges: 4 sets, (24) 12, 12, 12, 12
Leg Press: 4 sets, (550) 14, (730) 14, (820) 14, 13
Extensions: 3 sets, (150) 14, (170) 14, (150) 13
Wide-stance Smith Squat: 3 sets, (110) 14, (160) 12, 13
Stiff-Leg Dead Lift (wide stance): 3 sets, (185) 12, (205) 12, 6, (135) 7
Seated Leg Curls: 3 sets, (150) 14, 12, 12