Sore legs

Tuesday

Warm up:

  • kettlebell stiff legged deadlift: 4 x 25, 12 lbs
  • standing hip abduction: 4 x 25, 30 lbs
  • kettlebell swings: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps)
  • Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps)
  • Barbell front squat: 4 x 8-10, 105 lbs 

Superset:

  • Linear leg press (narrow stance) 4 x 8-10, 298 lbs
  • Linear leg press (wide stance) 4 x 8-10, 298 lbs

Superset:

  • Smith machine lunges: 4 x 8-10, 75 lbs
  • EZ bar goodmorning: 4 x 8-10, 50 lbs

Superset:

  • Seated leg extension (single leg) 4 x 8-10 each leg, 20 lbs
  • Seated leg extension: 4 x 8-10, 80 lbs
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Heavy never felt so good

Warm Up:

  • Seated leg curl: 4 x 25, 20 lbs
  • Kettlebell lateral lunges: 4 x 25, 4kg
  • Single leg butt lifts: 4 x 25

Workout:

  • Sumo deadlift: 6 x 2-3 (90%) 260 lbs
  • Barbell back squat: 6 x 2-3 (90%) 200 lbs

This was all I had done today because I had to get home in time to have a nap, meal prep and get around for an online Webinar (which I ended up waking up late for – only got a glimpse of 30 minutes of it) so hopefully it still counts towards my CEC’s lol. 

P.S I did a two a day today and came in to lift with a friend  — working on triceps 

Leg day 10.16 18

Warm up:

  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Kettlebell swings: 4 x 25, 4kg
  • Clamshell with band: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 6 x 5-6 @ 65% 1RM — 200 lbs
  • Barbell back squat: 6 x 5-6 @ 65% 1RM — 145 lbs
  • Front Squats: 5 x 8-10, 105 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • seated leg curl: 5 x 8-10, 50 lbs

Tri-set:

  • Kettlebell plie squats: 5 x 8-10, 12 kg
  • EZ bar hip thruster: 5 x 8-10, 70 lbs
  • EZ bar overhead lunges: 5 x 8-10 (first time doing this exercise) 30 lbs but probably could have went higher.
  • Seated leg extension: Dropset
  • 80 lbs, 8-10 reps
  • 70 lbs, 8-10 reps
  • 60 lbs, 8-10 reps
  • 50 lbs, 8-10 reps
  • 40 lbs, 8-10 reps
  • 30 lbs, 8-10 reps
  • 20 lbs, 8-10 reps

No rest during this dropset. 

Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

Tuesday’s workout

Warm up:

 
  • plie squats: 4 x 25, 15 lbs
  • kettlebell swings: 4 x 25, 4kg
  • lateral band walks: 4 x 25, green band

Workout:

  • Sumo deadlift: 9 x 3-6 (55% 1RM) 125 lbs
  • Barbell back squat (55% 1RM) 110 lbs
  • Front squats: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 185 lbs

Tri-set:

  • bodyweight walking lunge: 5 x 8-10
  • Calf raises: 5 x 8-10
  • DB step ups: 5 x 8-10, 40 lbs
 

Heavy core leg lifts “learning to push through”

Feeling bloated and cramping sucks. I wasn’t sure by the way my body was acting if I would be able to go through with this heavy lifting day, especially since it was deadlifts AND squats, and I knew I wouldn’t hae time to make up for it this week — because of it being Memorial Day weekend & I would be out of town most of the weekend. All I knew is, I had to try it and see what would come of it. Thankfully, it wasn’t my very best lifting day but it didn’t go poorly — it went better than I had expected & I am happy for that. I guess, this is what happens when you “push through” and “try”, sometimes it works out. 

I kept my accessory work fairly light but not super light. My main lifts were heavy and so I thought I would do high reps with accessory but not push a heavy load —

Warm up:

  • Body bar overhead squats: 4 x 25, 3 lbs
  • leg curl machine: 4 x 25, 30 lbs
  • EZ bar hip thruster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 1-2, 285 lbs (95% 1RM) I failed the 5th set because i lost some gas in my lift. Regardless, for the first few sets were easy. 
  • Barbell back squat (low bar/wide stance): 5 x 2-3, 190 lbs (95% 1RM) — easy lift, i was able to do 2 reps easy, probably could have went for 4 reps. 

Tri-set:

  • DB goblet squat: 6 x 12-15, 15 lbs
  • DB plie squat: 6 x 12-15, 30 lbs
  • Resistance band butt lifts: 6 x 12-15, red band

Tri-set:

  • Kettlebell single leg deadlifts: 6 x 12-15 each leg, 8 kg
  • linear leg press: 6 x 12-15, 388 lbs
  • Body bar squats: 6 x 12-15, 15 lbs

I did some video footage of my squat and deadlift from today – & also happen to get a follow from the legend Matt Wenning (professional Powerlifter) so that was fun and he also liked my video 🙂 

I know when I test my new max for squats, it will be well over 200 now.. I am hoping maybe 215-225 lbs. My deadlifts I am hoping it meets 310-315 lbs soon, but that will depend on the day and how well I lift with the correct form. My sumo deadlift probably will hit 275 lbs soon, so hoping for the best. I will probably test max’s in a couple more weeks — possibly the 1st or 2nd week of June is the goal. 

Watch my videos & check out some progress photos of me — Shaylon_FitnessWonderWoman (instagram)

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Twitter: ShayM_Fitness

May 10th workout Heavy leg day gains

Warm up:

  • DB goblet squats: 4 x 25, 10 lbs
  • EZ Bar wide stance deadlifts: 4 x 25, 20 lbs
  • EZ bar butt lifts: 4 x 25, 20 lbs 

Workout:

  • Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs
  • Barbell back squat (low bar, wide stance): 3 x 2-4, 3 x 160 , 3 x 170, 3 x 180

           — barbell back squat: 2 x 1-2, 2 x 190, 2 x 200 

Tri-set:

  • Body bar overhead squat: 6 x 12-15, 9 lbs
  • DB wide stance stiff-legged deadlift: 6 x 12-15, 50 lbs
  • Fire hydrants: 6 x 12-15

Tri-set:

  • Leg extension machine: 6 x 12-15, 60 lbs
  • leg curl machine: 6 x 12-15, 50 lbs
  • Hip adduction machine: 6 x 12-15, 50 lbs