23-02-2014 – Get Back Up!

Posted: 23 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , ,

Yesterday was my day off which coincided with my re-feed day. Instead of sitting on the sofa all day and just eat I decided to do also perform an hour low steady cardio on the lazy bike followed by some stretching.
It’s been my first week of stricter dieting and admitably I struggled yesterday to track the macros going slightly overboard. Nonetheless days like those do happen and it’s now down to me on how I rebound!

I’m ready to get myself more composed with my diet and make sure that I keep my composure even on my days off the gym! Anyway this post is regarding my workout log, I will post more details about my diet style soon.

Today was leg day which I absolutely love. I had a decent session but switched a few things around since last week’s session. In summary here are the three main changes I employed today:
–     Really want to get more depth in my squats so in my build up sets (set 1 and 2) as well as back off-sets I really focused on getting a good depth rather than just trying to get down and up
–     Exercise 2 I changed it around as I found this awesome Squat machine in my gym and decided to fully utilise it to get another 3 sets of squats, only this time I did Hack Squats with an explosive move at the bottom with great depth
–     Decided to reduce the emphasis on my Hamstrings as I want to ensure that they are fresh for my Deadlift day so therefore took out the DB stiff leg deadliest from last week and did 2 sets on the Leg Curls and another set of Hamstring Rope Pull Through

And just before I forget, another change in today’s workout was the fact that I wore trainers throughout all of my workout. I tend to avoid wearing trainers during leg days but given that the gym doesn’t allow me to train without them I just had to make do. This reminded me that I need to get some new ones as my current ones are literally in need of retirement.

Legs – Quads/ Hams & Calves

Warm Up: Dynamic stretching and mobility work

1. Squats  Week 2 of 5/3/1
Set 1 @ 100kg x 5 reps
Set 2 @ 115 x 5
Set 3 @ 127.5 x 8
Back Off sets
Set 4 @ 100kg x 10
Set 5 @ 90kg x 10 (-10% previous set)
Set 6 @ 80kg x 10  (-10% previous set)

2. Explosive Deep Machine Hack Squat
3 sets x 15 reps

3. Leg Extensions – tempo 3:1:1
2 sets x 12 reps

4. Leg Curls 3:1:1
2 set x 12 reps

5. Hamstrings Rope Pull Through
1 set x 20 reps

6. Machine Calf Presses
5 sets x 8 reps

7. Rotatory Calf (30 – 45 Sec rest between set)
3 sets x 15 reps

7. Barbell Walking Lunges
2 Sets x 10 reps (each leg)

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