On Friday I usually train my back or my legs, depending on which is more dire need of work. So im going to post my results of Friday.
Friday, Oct 3 2008.
30 minutes bike cardio
15 minutes Stretching
20 x No weight (Getting the movements right, visualizing my movements with the weight as well as warming up.
20 x 265 lbs. (Warming up)
20 x 445 lbs. (Semi Warm up starting to feel a bit of the burn)
14 x 625lbs. (Actual workout I intended to get fifteen but didn't work out.)
(At this point in the workout I took and extended break to decide to stay where I was or continue on the heavier path.... ended up taking a shit coming back and going on the heavier path.)
12 x 805 (I did this for 2 sets, with knee wrap support, it kicked my ass)
(At this point I ran out of room on the leg press machine so I had to grab a pair of 50 lb. dumbbells and put em on top to make up for the weight with 2 more plates I could squeeze on.)
7 x 995 (Almost thought I died half way through could have got one more but the machine was rusty... or that is wishful thinking hehe)
[Note: Unless specified break in between sets was about 1-2 minutes]
I took about a 5 minute breather, and put away the knee wraps and belt, and moved on to the leg ext. machine.
These are really an ass kicker at high reppage especially after already destroying the legs in a leg press and squat, which is what my intention is.. since it is a machine I am unable to actually know the weight so i go by plates. (not the 45lb plates the plates in the machien you stick the pin into)
20 x 4p (got a good burn here and the leg were tight and swollen.)
20 x 8p (Ouch!)
15 x 10p (I tried my best to get twenty but on that fifteenth I had to tap for reps.)
15 x 14p (This just about took all i had left to give to get through and it burned like hell, was also the last set.)
([Wall squat] these are the nastiest damn things you can do after a leg workout, the sit with my legs in a 90 degree angle and push my back aginst the wall and stay there for as long as possible, for extra effort i held a 35 lb plate on my lap and held it for about a minute and 10 or 12 seconds... i'll take the 12 seconds.)
I had wanted to work my hamstrings but i felt a little pain on the last set on the leg press so kept it out for this day, so kept it short and sweet, I'll be re-posting my bench results for my workout on monday.