Training day 06-13-2013

I went to the gym today with a single goal in mind. That was to hammer to ever-loving shit out of my legs. It was my volume day, no squats, so I just went to town with my plan and got some work done.

HAMSTRING CURLS
Set 1: 70 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15
Set 5: 110 lbs x 12, 2, 2

Rest Paused the last set

LEG PRESS
Set 1: 180 lbs × 15
Set 2: 270 lbs × 15
Set 3: 360 lbs × 15
Set 4: 540 lbs × 15
Set 5: 540 lbs × 15
Set 6: 540 lbs × 15
Set 7: 540 lbs × 12
Set 8: 540 lbs × 15

5 working sets, bitched out at 12 on set 4. Set 5 I didn’t. By the time I got done with these, walking was a nightmare.

GOOD MORNING
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Did these on a Buffalo Bar. Focused on strict form, back almost parallel to ground and tight with each rep.

LEG EXTENSION
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

Light, yes.. but with a long pause at the top of each rep, the weight didn’t matter too much.

CLOSE GRIP LAT PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 15
Set 4: 20 lbs × 15
Set 5: 80 lbs × 15
Set 6: 20 lbs × 15
Set 7: 80 lbs × 15
Set 8: 20 lbs × 15

Right to left with each set.

STANDING CALF RAISES
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

PLANKS
Set 1: 60 secs
Set 2: 60 secs

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