16-02-2014: Leg day… squats and a little more

Posted: 16 February 2014 in Gym - Workout Log
Tags: , , , , , , , ,

16-02-2014

Legs – Quads/ Hams & Calves

Warm Up: Dynamic stretching

1. Squats  Week 1 of 5/3/1
Set 1 @ 92.5kg    x 5 reps
Set 2 @ 107.5     x 5
Set 3 @ 121        x 10
Back Off sets
Set 4 @ 100kg x 10
Set 5 @ 90kg x 10 (-10% previous set)
Set 6 @ 81kg x 10  (-10% previous set)

2. Wide Stance Front Squat*
2 Sets @ 40kg x 10 to 12 reps

3. DB (Dumbbell)  Stiff Leg Deadlift – tempo 3:1:1
4 Sets @ 36kg x 6 reps

4. Leg Extensions – tempo 4:1:1
3 Sets x 12 reps

5. Hip Abductor
1 Set x failure

6. Rotatory Calf (30 – 45 Sec rest between set)
8 Sets x 10

7. Walking Lunges
2 Sets x 8 reps (each leg)

* After all the other sets of squats I ended failing at 11 reps on my second set mainly due to core and back giving in

This was my first session of my new workout schedule so motivation level was high and I felts like I had a great session, I ended my workout with some dynamic and static stretching. On the menu tomorrow is bench press!

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