Routine A Week 1 - Legs

10:00 AM

I felt solid today.

I'm trying to let go of super strict form - its habit I have.

Also dropped weight on some warms a bit so I had more for working sets.

Lost the smith machine for squats. I had no problem with stabilizing the weight even though its been a while since I did squats without the smith. I use the smith for a lack of good spotters in the gym. Screw it if I get stuck I'll drop the damn weight! Benching is another issue. Do you use the smith so you can go all out or do you use a reg. bench and stop right before failure? Hmmmmmm

5 minutes warm-up
5 minutes stretching

Leg Ext
(warms) 10 x 140
10 x 190
10 x 220
9 x 220

Squats - without Smith Machine
(warms x 3) 10 x 90
Drop Sets
4 x 180 - 4 x 90
3 x 180 - 4 x 120
3 x 190 - 3 x 140

Leg Curl
(warms x 2) 10 x 140
6 x 190
5 x 200
4.5 x 200

Bar Lunge - (nice increase over previous leg day- I used fixed bar bells last time)
(warms) 10 x bar
10 x 20
9 x 30

Standing Calf Raise
(warms x 2) 10 x 140
15 x 200
15 x 180
12 x 180

HIIT - 2nd Session
Precor Eliptical
Skipped the warm-up since I came right off the floor - cool?

15 minutes (45/15 second intervals)
HR 145-158

10 minutes cool down
10 minutes stretching