February 19, 2011 - Extra Workout

Double Band Leg Curls
IW#3'sx20 PR+5 reps
IW#3'sx20
IW#3'sx20

Rotary Hip Extensions
112.5x30/30 PR+12.5lbs
112.5x30/30
112.5x30/30

Rotary Hip Flexions
100x30/30 PR+12.5lbs
100x30/30
100x30/30

Standing Cable Hip Abductions
25x30/30 PR+5lbs
25x30/30
25x30/30

Ankle Chain Weight Lying Leg Curls
11'sx250 PR+9lbs

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Hamstrings are definitely getting stronger. Right bicep was bothering me as soon as I woke up this morning. Not sure why. My plan for the banded leg curls is to keep adding five reps each time until I'm doing three sets of 35 reps and then going up in band tension. I may go back a step or stay at a level just to let them reload. Went up in weight on all my hip stuff and I had to take one break for the sets so I will be staying at these weights for the next time. I was going to head back home and do the other stuff but I wanted to try out something to replace the ankle weight leg curls. The cable attachment wasn't going to work as there wasn't anything pulling directly down at the bottom so it wouldn't stress the tendons at that point. See, I want heavier ankle weights but I'm not exactly in the buying mood what with getting a ghr and more supplements. Then I realized I had a ton of chains. So using a clip, I wrapped a chain around my ankle several times and then connect the ends. It worked and I did the same to the other leg. This was tough and I had to take several breaks (mostly for the left leg). I'll probably be at this weight for quite some time haha. I did quite a bit of stretching for my glutes, hamstrings and hips. I also spent quite a bit of time talking to Marty Mitchell and Barb about equipment, gyms and strongman. Went home and did my band stuff. Only had to take one break for triceps and the lat pulls are getting there.