Wednesday + Thursday
Two great workouts to log today. First, Wednesday, which as usual was leg day, and a good one at that. My first two exercises, squats and leg press, were done the same as before, but for some reason felt better this week. After these, instead of moving on to leg curls, followed by leg extension, where I’d be too exhausted when I got to the extensions, this week, I skipped the leg curls and went straight to leg extensions. This I think was a good idea, because I felt a better pump in my quads, and I can feel the after-effects today. To make up for skipping the leg curls, I did two calf exercises. First, I did seated calf raises, nothing really spectacular there. Next, I went to do standing calves, but there were about 5 guys using the standing calf machine at the time. But the machine that I guess is supposed to resemble a sort of donkey calf machine was not being used, and I’ve never even touched it before, so my curiosity made me give it a try. What I found is that I felt nothing, I only performed one set and gave it up, and I think I won’t bother touching it again. Fortunately, the 5 guys left the standing calf raises, so I moved in and finished my workout there.
Today, I just got back right now from a good shoulder workout. Not much changed, except I swapped seated bent over lateral raises for the incline bench variation, which was my old favorite. Although, now I think I prefer the bent over version. Other than that, just a few tweeks to the weights/reps today.
Wednesday, September 26, 2007
Shock Therapy
Squats
15×95 -> 10xBW
12×135
8×185
2 x (6×225 -> 10xBW)
Leg press
4×10x450
Leg extension
2×15x70
12×70 -> 5×50
Seated calves
25×100
2×15x100
Standing calves
2 x (12×120 -> 15xBW)
Thursday, September 27, 2007
Shock Therapy
5 minutes Bike
Smith behind-neck press
10×105
2×8x125
10×125
Overhead DB press
2×10x50s
10×50s -> 6×30s
8×50s -> 8×30s
DB front raise
10×20s
8×20s -> 8×10s
7×20s -> 8×10s
Incline rear laterals
10×20s
8×20s -> 8×10s
10×15s -> 10×10s
Seated side lateral
12×15s
2 x (10×15s -> 10×10s)
20×10s
