Luke 12-28-11 Legs

Low Box Squat

315 x 3 @ 8+

335 x 3 @ 9+

345 x 2+fail I was mentally and physically tired and did not care enough to get that 3rd rep

Sumo Deficit Deadlift

225 x 5 standing on 2 plates

275 x 5 standing on 1 plate

these were way harder than they should have been and are much harder than the suited version

Weighted Hypers

2 plates x 20

2 plates + 25 x 15 x 2

Transversus a la foam roller

Luke 12-24-11 Legs

Got into gym at 3:45 to find out that it closed at 4. Rushed workout with no rest. I did machines to not stress my achilles.

Leg Extensions

2 leg x 2

and single leg x 2

Leg Curls

2 leg x 2

and single leg x 2

Adductors and Abductors

Weighted Hypers

Cable Crunches

Deadlift Singles. Thur. 12/1.

****(to initially warm up, i did a 2 sets of 8-10 reps of body weight squats & 2 sets of 8-10 reps of squats with the bar and also leg swings)****

Deadlifts 3x1
-> Warm-Ups: 135x10, 185x3, 225x1, 275x1, 315x1
-> First Attempt: 345x1 (@9+)
-> First Attempt (again): 345x1 (@9)
-> Second Attempt: 365x1 (@10)
(the lockout was the hardest part of each deadlift).

Weighted Hyperextensions 8x3
145lbs, 145, 155, 155, 155, 155, 155, 155

Seated Hamstring Curl Machine 4x15
70, 80, 80, 80

Deadlift Assistance. Thur. 11/17.

Good Mornings 4x5 (belted)
135, 155, 155, 155

Low Box Squats 4x5 (belted)
135, 155, 155, 165

Weighted Hyperextensions 6x3
2.5 plates, 3 plates, 3.5 plates--> P.R!!!,
3.5 plates, 3.5 plates, 3.5 plates

Romanian High Chair Core Leg Raises 4x6 (w/ short pauses)
12.5db, 12.5db, 12.5db, 12.5db

Deadlift Singles. Thur. 11/3.

Deadlifts 2x1 (belted)
355, 365 (@10)
-> (lockouts very slow)
-> (365 tough but easier than past)

Sumo Rack Pulls 4x5 (belted)
-> (from about 1 inch below knees)
315, 335, 345, 355x3 (calluses acting up)

Weighted Hyper Extensions 5x8
-> all at 2.5 plates (or 115 lbs)
-> (holding weight w/ arms fully extended/hanging)

Seated Hamstring Curl Machine 4x15
80, 80, 80, 80

Cable Transversus Crunches on Aerobics Ball 4x15
62.5 lbs, 82.5 lbs, 87.5 lbs, 77.5 lbs

BICEB????

Good morning

335 x 5

345 x 5

355 x 5

365 x 5 x 2

Zercher squats

225 x 5 x 5

Lunges

135 x 8 x 3

hyper abs

Standing military press

110 x 5

115 x 5 x 2

120 x 5 x 2 (rep/set PR?)

Incline bench

145 x 5 x 4

Dumbbell shoulder press

35 x 10 x 3

Cable row,

200 x 10

210 x 10 x 2

face pulls superset

biceb

Lower Body Machines. Monday, 3/14/11.

Leg Press 2x15, 1x12
-> all with 3 plates each side

Quad Extensions Machine 3x12
100, 100, 100

Weighted Hyper Extensions 3x12
-> all with a 25lb preset bar behind neck (on upper back)