w3 – leggies

Activity: Weights
Training Partner: NA
Calories intake:   2844
Exercise calories: 452

Box squat

Set 1 : 60.0×12
Set 2 : 80.0×12
Set 3 : 80×10
Set 4 : 100×10
Set 5 : 100×10
Set 6 : 130×3 (huge fail on rep 4)

SSET 1: Leg Press

Set 1 : 200.0×10 (slow reps)
Set 2 : 200.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10

SSET 1: Hammer Curls

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

SSET 2:  Cable Standing Triceps Extension

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×12

SSET2: Seated Leg Curl

Set 1 : 50.0×12
Set 2 : 50.0×15
Set 3 : 50.0×15

SSET 3: 21s

Set 1 : 25.0×21
Set 2 : 30.0×21
Set 3 : 30.0×21

SSET 3:  Barbell Hip Thrust

Set 1 : 55.0×10
Set 2 : 50.0×10
Set 3 : 55.0×10

SSET 4: Dip

Set 1 : 0.0×15
Set 2 : 0.0×15
Set 3 : 0.0×15

SSET 4: box jump Multiple Response

Set 1 : 12 Laps/Reps (60cm box)
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Damage:  Lower lumbar tightness.

NOTES:  Bit weak today going into the gym. Seems to happen when ever i get to the gym before 9am. Lower spine and hip feels out of alignment, so i decided to wear my belt for the first time in a long long time. Can’t say it made much difference. I felt a tingle in the lumbar doing 200kg leg press so i didn’t go too much heavier. Still a solid session. Slowed the reps down and tried to get the pump happening. My Bi’s were pretty much locked after the session.

 

Leave a Reply