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11/14/2012 5:11:27 AM -
Yesterday - Legs
LOG SUMMARY NOTE:
After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.
During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.
If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.
Started with the same lowerback, hip, glute stuff as always.
*Hip adducatin lying and standing
*Hip abduction lying and standing
*Glute bridges
*Lunge into stretch
*Glute stretches -- several
*Hip stretches -- several
*Hamstring stretches -- several
LYING LEG CURL
* 3 warm up sets
* 5 work sets of 10 (70 pounds -- can use 100)
* 2 single leg sets to failure with 15 pounds
HACK SQUATS
* 5 warm up sets of 10
* 4 work sets of 10 (used 2pps - about 50% of what I could use)
* 2 dynamic sets of 5 with 2pps with 40 pound of chain added per side.
* 2 iso hold set (hold one rep - complete one rep)
LEG PRESSES
* 3 warm up sets of 15
* 4 sets of 15 with 7pps
-- these 4 sets were done as a super set with l15 rep eg extensions.
STANDING LEG CURL
* 4 sets 15
GLUTE BRIDGES
* 2 sets 20
Glute, hip and hamstring stretches again.
,
Dave Tate
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