ME Lower Body

13" SSB Box Squat: started at 90x5 and kept adding 25 pounds until I hit my 5 RM at 215 pounds.


Wide Stance RDL: Started at 45x5 and kept adding 20 pounds until I hit my 5 RM at 165 pounds.


Bodyweight Calf Raises were supersetted with each set of squats and RDL.

Rust

It's been a long time and I have a lot to catch up on.  I will explain that whole business this weekend.  Until then, here is today's workout, the one to get me started again.

Dead Bench Press w/1-pr of chains: 105 lbs for 7 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

4-Board Press: 135x3, 155x3, 175x3

Inverted Rows w/Blast Straps: 2 sets of 3, 4 sets of 2

Barbell Curls: 45x10x3

Birddogs: 3 sets

5/3/1: Squat 5/3/1

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 650x3, 725x4 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 160x3, 175x4 (Rep Out Set)

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings

Hoist Seated Leg Curls: 183x5x5

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 11

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows In): 45x5, 70x5, 95x3, 115x5, 130x3, 145x5 (Rep Out Set)

Hoist Pec Deck: 60x10x4

Flat Bench Press: 135x6x4.  My chest quit before my triceps did.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 81x3, 2, 2, 1 reps

Swiss Ball Jackknife: failure at, 7, 6, 5, 4, 3, 2 reps

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 11

5/3/1: Deadlifts 3RM

Sumo Deadlift: 145x5 180x3, 220x3, 220x5, 235x3, 250x5 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 5 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 85x5, 105x5, 115x5, 125x5, 135x4

Hoist Roc-It Leg Curls: 152x10x4

Lying Leg Raises: failure at 10, 8, 7, 6, 5, 4  reps

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 10

5/3/1: Shoulder Press 3RM:

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10

5/3/1: Squat 3RM

Hoist Compound Leg Press: 270x5, 385x5, 500x3, 610x3, 650x3, 690x5 (Rep Out Set) 

Arched Back Good Morning:  65x5, 95x5, 120x3, 150x3, 160x3, 170x5 (Rep Out Set)

 

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings
LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

5/3/1: Rows 3RM

LifeFitness ISO Rows (Elbows In): 55x5, 75x5, 100x3, 125x3, 130x3, 140x5 (Rep Out Set)

Hoist Pec Deck: 50x15x3

LifeFitness ISO Incline Bench Press: 35x5 to 105x3 in 10 pound increments.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 61x6, 5, 5, 4 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 12 intervals of 20 seconds on and 10 seconds off.

5/3/1: Deadlifts 5RM

Sumo Deadlift: 135x5 165x5, 205x5, 220x5, 235x7 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 115x8x4

Hoist Roc-It Leg Curls: 79x5, 97x5, 115x5, 133x5, 152x5, 167x5, 199x5, 214x5 (5RM)

Swiss Ball Jackknife: failure at 5, 4, 3, 2, 2 reps

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

Week of October 29 - Nov 06: 5/3/1 3RM Week

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)

Hoist Pec Deck: 50x10x4 

Incline Bench Press: 115x 11, 9, 9, 8 reps  

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps 

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.

 

Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) 

Standing Calf Raises: 6 sets to failure 

Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

 

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows In): 125x8x4

Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set)

Assisted Wide Neutral Grip Chinup (Light Band): 4, 3, 3, 3 reps

LifeFitness ISO Row (Elbows Up): 105x10x4

Hoist Assisted Dip Machine (Weight is after assist): 133.5 x 10 x 4

LifeFitness Bicep Curl: 51x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 10 intervals of 20 seconds on and 10 seconds off.  First time using the Tabata protocol and it was tough.  I was so out of breath afterward I could barely take a drink from the fountain.  This shall be a keeper as a finisher on my upper body days.

5/3/1: Squat 5RM

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 610x5, 650x7 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 155x5, 165x7 (Rep Out Set)

Calf Raises done to failure for each set of GM and Leg Press

Assisted Pistols (Average Band): 4 sets of 3. Leg Presses really took it out of me today.

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals of 300M followed by 1 minute rest.

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows In): 50x5, 70x5, 90x5, 110x5, 130x5, 150x5 (Rep Out Set)
Hoist Pec Deck: 60x8x4

Flat Bench Press:125x9, 9, 8, 7 reps

Assisted Pullups (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 41x12, 10, 9, 9 reps

Kettlebell Windmills: 20x8x5

Finisher: Jacobs Ladder, 10 intervals of 75 seconds on and 60 seconds off

5/3/1: Deadlifts 5/3/1

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x5 275x3, 305x1. 
Calf Raises: 6 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 105x10x4

Back Extensions: sets of 10, 9, 9, 8 reps

Hoist Roc-It Leg Curls: 133x10x4

Decline Situps: 5 sets to failure

5/3/1: Shoulders 5/3/1

Hoist Assisted Dip Machine (Weight is Bodyweight minus Assistance): 85.6x5, 95.6x5, 125.6x3, 145.6x3, 165.6x2, 185.6x1, 215.6x2 (2RM).  I needed to see where I was on dips since I haven't tested them in a long time, so shoulder presses were relegated to being an assistance movement today.

LifeFitness ISO Shoulder Press: 60x10, 8, 6, 5 reps

Hoist Roc-It Mid-Row: 117x10, 130x10, 143x10, 155x10

Hoist Roc-It Lat Pulldown (Wide/Pronated): 86x10x4

LifeFitness ISO Row (Elbows In): 115x8x4.  Finally, this machine was freed up so I ditched bicep curls and did this.

5/3/1: Squat 5/3/1

Superset:
Hoist Composite Motion Leg Press: 225x5, 333x5, 455x3, 565x5, 640x3, 715x4 (Rep Out Set)
Calf Raises: 6 sets to failure

Arched Back Good Morning: 55x5, 80x5, 105x3, 130x5, 150x3, 165x3 (Rep Out Set)

Hoist Roc-It Leg Curls:  183x5x5

Assisted Pistols (Average Bands): 4 sets of 4.

Lying Leg Raises: 5 sets to failure

LifeFitness Bicep Curls (Test): 31x3, 41x3, 51x3, 61x3, 71x3, 81x3 (3RM)
 

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows Up): 45x5, 65x5, 85x3, 110x5, 125x3, 140x3 (Rep Out Set)

Incline Bench Press:55x5, 75x5, 95x3, 115x3, 135x2, 155x1, 185x1, 205x1 (1RM)

Hoist Pec Deck: 40x12x4

Hoist Assisted Neutral Grip Chinup Machine: started at 150 pounds of assistance for 6 reps, then kept deducting 20 pounds of assistance for each set, until I could only hit one rep at 60 pounds of assistance (about 184 pounds of my own weight).

Core Engaged Dead Bugs: 5 sets

5/3/1: Deadlift 3RM

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x3, 275x3, 300x1.  More than planned but I was tempted because all of my reps were easy and solid.  Not bad: a month ago, my 1RM was 260.
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4

Back Extensions: sets of 9, 9, 8, 7 reps

Hoist Roc-It Leg Curls: Worked up to 199x5

Decline Situps: 5 sets to failure

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows Up): 55x5, 75x5, 95x3, 120x3, 125x3, 135x6 (Rep Out Set)

Incline Bench Press:115 for 11, 10, 9, 8 reps

Hoist Pec Deck: 50x10x4

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps

EZ-Bar Curls: 50x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets

Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Deadlift 5RM

Thursday 10/24/2013:
Superset:
Sumo Deadlift: 135x5, 155x5, 175x5, 185x5, 200x7 (Rep Out Set)
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 4.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4
Not my greatest effort on the split squats, it really has been a while.  Or the sumos are harder on the hips and backside.  No matter, I will make this better.

Back Extensions: sets of 9, 8, 7, 6 reps

Hoist Roc-It Leg Curls: 133x10x4

Core Engaged Dead Bugs: 5 sets

Finisher: Rowing Machine: 5 intervals of 300M with 1-minute rest in between.  This will be my HIIT on leg days. 

Today was my Navy drill weekend, and we did Tabata, my first time with these.  My exercise of choice was the KB Swing, and now I know that I need to use this method more often.  Gym closed early (4 PM) so we did 10 minutes of tabata with the main movement and the same thing for stretches and calisthenics.