Beast of a Leg day
Hit the gym at 10:30 warmed up on the tred mill for 2 minutes on a 3 incline at 8.0 speed nice jog. Did some 1,2,3 count stretches, did some dynamic stretches. My First obsticale was to be the dead lifts. I wanted to do a tampered down style of DC lifting since I didn’t have anyone to spot me today gym was dead. So Warmed up 225 10, 275 10, then a two minute rest and did 335 for 8, 12 deep breathes 335 4, 15 deep breathes 335 2. Done with dead lifts. Next was Squats. Warmed up 225 10, 275 10, 335 8, 375 4. Done with squats next was Leg Press. Legs were feeling a little tired and with no spotter the work out was 600 wide stance 2 sets of 10, then 600 narrow stance 2 sets of 10, 20 seconds rest in between each set. Then 800 pounds 1 set of 10 both narrow and wide 20 seconds rest in between each set. After was a hip flexor exercise 4 sets of 10 with ankle straps lying back down on the floor bringing one knee at a time to parallel. After that it was leg extensions. I did it as a ladder workout single legged alternating legs. 60lbs 12, 70lbs 10, 80lbs 10, 90lbs 10, 100lbs 8. No rest except while the other leg worked. Then 2 minutes later I went back down the ladder. After Leg Extention it was on to a leg fly machine that work the glutes and groin. I did 3 sets of 10 both flys on the glutes and reverse flies working the groin using 120lbs, 130lbs and finally 150lbs. After That machine I had to kill my hamstrings. On to Leg curls I went Using the same methods as leg extentions only one leg at a time. The workout went 90lbs 12, 110lbs, 130 lbs 10, 140lbs 8. 2 minutes rest then back down the ladder. Then To top it off 2 minutes later I took 50lbs dumbells and did two sets of 5 chair steps each leg, then 30 seconds rest, 80lbs dumbells 2 sets of 5 each leg, then 30 seconds rest, 100lbs dumbells 2 sets of 3 each leg. Done workout
