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Wednesday – Legs and Delts (Week 4)

Posted on: 2003/10/22, 12:21 PM by: tenorsaxmandave
Wednesday – Legs and Delts (Week 4)

Legs and Delts
Wednesday Oct 22, 2003 (Week 4)
5:30am to 6:30am (60 minutes)

185x5 185x5 185x5 185x5 185x5 185x5 Squats
450x8 540x8 630x8 720x6 000x0 000x0 Leg Press
090x8 080x8 080x8 080x8 000x0 000x0 Leg Extensions
095x8 065x8 065x7 065x7 065x7 100x7 Military Press
30sx8 30sx8 30sx8 30sx8 000x0 000x0 Front DB Raises
25sx8 25sx8 25sx8 25sx8 000x0 000x0 DB Laterals

Not too sore today, but knees acted up during leg extensions. Keeping weights lower and warming up more. Been walking for about 30 minutes at lunch (weather permitting). If I can’t work through these joint issues by using lighter weights, longer warmups, and longer rest time between sets, then I’ll just bag the gym for a week or so (per Mutt).



  • 7707mutt 7707mutt 2003/10/23
    THAT should work try but I would knock off the 2x a day cardio maybe just do that 2x a week and lets those joints rest!!!
  • tenorsaxmandave tenorsaxmandave 2003/10/23
    Thanks, Mutt. I eat eggs, flax oil, and natural peanut butter for the majority of my fats. Are you suggesting more fats? I’m already walking nearly every day at lunch (20-30 minutes), weather permitting. In the evenings when I’m not too busy, I use the treadmill at home for 30-45 minutes at 3.5-4.0 MPH (slight incline). Swimming is not an option – at least for now. My physique would still frighten too many people at the local pool... just being a responsible neighbor. But, by next Summer, look out!
  • 7707mutt 7707mutt 2003/10/22
    Yes and here is a thought eat more fats....I think maybe your diet is to strict compared to the work you are doing....at least a week, you can take nice walks and or swim if you want.....
  • tenorsaxmandave tenorsaxmandave 2003/10/22
    10-4, Mutt. Will do. Do I also have your permission to eat Oreos while recovering?
  • 7707mutt 7707mutt 2003/10/22
    Wake up and take the week off now....waiting longer can only lead to either a more serious injury and or longer period off.....