Well, today started out bad. Had a terrible nights sleep last night, finally was sleeping sound when my dog woke me up to go out, and of course I ran late all day! Really felt exhausted, probably should have taken today off, but since this was my first leg day since the split switch, and tomorrow is a day off, I pushed myself in there. Got through a pretty grueling leg workout...I know myself pretty well, if I go to the gym, I will work. So I knew, no matter how tired I was, I would get a decent workout in. One thing I found out right off the bat, squats with elevated heels and close together is alot tougher than a wide stance! This is how my leg day went.
Squats....(heels elevated and close together)
Sets....185x10,225x8,225x6,245x4
Superset barbell hacks with machine hacks(unsure of weights to use, and do not know the resistance/weight of hack machine, so plates only)
Sets...135x12,205x10,225x8,225x8/90x12,110x10,120x8
Leg extensions(3 sets each postion, goes 1,2,3)
Sets...70x12,90x12,90x10/90x12,90x11,90x12/90x7,90x8
Leg curls(3 sets each postition, goes 1,2,3..had to cut short my last sets, ran out of time)
Sets....70x8,70x5,70x5/70x10,70x7,70x7
(each of those postitions emphasizes a different part of the hams and leg..teardrop..beginning, middle and end)
Calves
Standing calf raise machine
Sets....375x20,435x15,450x15
As I said, was late from the start, still working 9-10 hr. evenings at work, my boss wants 10, been giving 9! Could have finished if I was only doing 8. My legs were a bit quivery, the superset of barbell hacks and machine hacks did the trick. My wife was doing machine hacks before I started, she came over to me and said,"now I know why you always wished we had a hack machine!"
Looking forward to a good nights sleep tonight and a day of rest tomorrow. I am working up on the ceiling tonight at work, running conduit, as if it is not hot enough in here!!
United StatesSquats....(heels elevated and close together)
Sets....185x10,225x8,225x6,245x4
Superset barbell hacks with machine hacks(unsure of weights to use, and do not know the resistance/weight of hack machine, so plates only)
Sets...135x12,205x10,225x8,225x8/90x12,110x10,120x8
Leg extensions(3 sets each postion, goes 1,2,3)
Sets...70x12,90x12,90x10/90x12,90x11,90x12/90x7,90x8
Leg curls(3 sets each postition, goes 1,2,3..had to cut short my last sets, ran out of time)
Sets....70x8,70x5,70x5/70x10,70x7,70x7
(each of those postitions emphasizes a different part of the hams and leg..teardrop..beginning, middle and end)
Calves
Standing calf raise machine
Sets....375x20,435x15,450x15
As I said, was late from the start, still working 9-10 hr. evenings at work, my boss wants 10, been giving 9! Could have finished if I was only doing 8. My legs were a bit quivery, the superset of barbell hacks and machine hacks did the trick. My wife was doing machine hacks before I started, she came over to me and said,"now I know why you always wished we had a hack machine!"
Looking forward to a good nights sleep tonight and a day of rest tomorrow. I am working up on the ceiling tonight at work, running conduit, as if it is not hot enough in here!!