Day 13 (unlucky for some?..Hell NO!) Legs today, strength workout. Another awesome day.
Took todays workout back to basics and went with an old school style routine, keeping reps in the 6-10 range.
Workout was as follows:-
5 Min Warmup on treadmill at 7.5kmh at a 5 degree incline.
10 mins foam rolling, mainly legs but some lower back in there too.
Squats - 3 x 12/10/8 reps moving from 20kgs per side up to 50kgs. (warm up)
- 4 x 10/10/8/6 reps started with 55kgs and finished with 60 kgs per side and got 6 solid reps - a PB for me!
Front Squats (Smith Machine) - 4 x 10/10/10/9 reps with 35kgs per side and then 37.5kgs per side on the last set.
Leg Press - 4 x 10/10/10/10 at 200Kgs total - normal stance.
Stiff Leg Dead Lifts - 4 x 10/10/10/10 at 30Kgs per side - wide stance, wide grip (Kai Greene style!) with straight legs.
Lying Leg Curl 4 x 10/10/8/7 at 60 kgs on the stack.
Leg Extension - 2 x 10/10 at 90kgs Drop Set -> 55kgs got 7 reps Drop Set -> 35kgs got 11 reps.
DONE!!
I felt really strong for the whole session, the squats just felt locked in, that lactic acid burn just wasn't there my legs felt pumped and strong, a feeling I've not had for a long time and that gave me the confidence to go for 3 plates a side which is a PB for me!
Leg Extensions, although last - 90kgs on the stack and getting 10 great reps was another PB.
Loved the workout from start to finish, it took about 1hr 15mins including the warm up and foam rolling. I really do think the D-POL is starting to hit home now, I remember just before the last set on front squats I looked at the weight on the bar and thought sod it, i'm gonna go for 2 plates a-side, but thought i'll progress with 2.5kgs first instead and not push too hard....that will be next weeks progression.
Never enjoyed my time so much in the gym, even out of the gym my eating has been really good and I think with the effort that I'm putting in its making me get the most out of my diet to support the growth and recovery - a viscous cycle - but a great one!
I can't wait to get back at it tomorrow for back and biceps + weigh in day!
