Well, it looks like the advice I got on building up leg mass has been working! Just took some progress pictures of my legs this morning, and this is the difference between the end of April and today. SO glad to be finally adding some mass!
Whoo… been a rough week in the gym. I busted my hand on Monday so I couldn’t hold a barbell for a few days and had to take some time off, but I’m still at that point mentally where I need a week off. I’ve been so weak during my last few workouts, I even took a pre-workout before the gym today and it only helped a bit (partially because it didn’t kick in until an hour and a half after a took it… so by the end of my workout). So the next week will be spent relaxing while I develop a new routine!
July 13 - Leg/Ab Day
Back Squat
4 reps at 150 lbs
3 reps at 145 lbs
3 reps at 145 lbs
Front Squat
5 reps on super squat machine (fucking sucked, I don’t like how I have to position myself to use that machine)
15 reps at 45 lbs
15 reps at 45 lbs
GHRs
10 reps
10 reps
10 reps
Hanging Leg Raises
5 reps of body curls (I think they’re called? Touching my toes to the pull-up bar)
5 reps of leg raises
5 reps of body curls
5 reps of leg raises
Cable Donkey Kicks
12 reps at 50 lbs
12 reps at 50 lbs
12 reps at 50 lbs
Smith Machine Calf Raises
15 reps at 60 lbs
15 reps at 60 lbs
15 reps at 60 lbs
July 17 - Accessory Day
Pull Ups
8 reps
8 reps
9 reps
Leg Press
12 reps at 220 lbs
12 reps at 220 lbs
Handstand Push-Ups
6 reps
7 reps
5 reps
Lat Pulldowns
10 reps at 110 lbs
8 reps at 110 lbs
RDLs
10 reps at 125 lbs
10 reps at 125 lbs
10 reps at 125 lbs
July 19 - Heavy Compound Day
Like I said, my pre-workout didn’t kick in til the very end, so I dicked off a lot after I was done with my actual workout to make up for such low weights.
Deadlift
5 reps at 145 lbs
5 reps at 145 lbs
5 reps at 145 lbs
Bench
5 reps at 95 lbs
5 reps at 95 lbs
5 reps at 95 lbs
OHP
8 reps at 55 lbs
8 reps at 55 lbs
8 reps at 55 lbs
Didn’t count how many I did, but I did unassisted pistol squats for the first time ever!
Smith Machine Calf Raises
15 reps at 50 lbs
15 reps at 50 lbs
15 reps at 50 lbs
We’ve been watching Ninja Warrior a lot and spent a good twenty minutes just doing the ultimate cliffhanger on the TRX… holy shit that’s a good ab and grip workout. It felt like my arms were going to fall off by the end, but it was tons of fun.
I’m awful and lazy and it’s been way too long since I’ve updated this. I’ve changed my routine quite a bit, lifting five days a week and focusing more on high volume and I’m absolutely loving it. I’ve been doing cardio as well, calves started bugging me again so I’ve mostly been walking at different incline intensities and so far it seems to be working. I was able to run for almost ten minutes today before my calves started to hurt, which is major progress, so it shouldn’t be long til I can start doing some HIITS and get more out of my cardio. Set a new squat PR a few weeks ago by getting 215 as my 1RM, so I’ve checked off the one plate bench, almost have the two plate squat, and I’m hopefully not far off from a three plate deadlift.
But yeah. High volume and drop sets are making me one happy lifter.
9/23/13 - Back/Biceps
3x10 T-bar rows at 125 lbs
3x12 assisted pull-ups w/ 90 lbs resistance
3x10 seated cable row at 100 lbs
3x10 bicep curl at 40 lbs
Drop sets of standing cable row: 10 reps each at 130, 120, 110, 100, 90, 80 lbs
35 minutes of cardio at varying incline intensities