July 20, 2016 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
60x10
126x5
170x5
220x3
260x3
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5

Frog Machine Squats
150x10
155x10
160x10
165x10
170x10

Super Set: Lying Leg Curls/Leg Extensions
110x8/155x12
110x8/155x12
110x8/155x12
110x8/155x12

Seated Calf Raises
100x15
100x15
100x15
100x15
100x15

Pulldown Abs
100x12
100x12
100x12
100x12
100x12

36 Minutes of Stretching

Comments: Yesterday’s workout was mostly a success. Very sore, especially in my triceps. But that was an upper body workout with some lower body stability and coordination needed. This was going to be a lower body workout. Lower back was feeling a little tight on the car ride over but didn’t seem to be anything. Hatfield overload squats to start. Granted these allow me to use more weight than normal squats but with the way I can sit back and be supported by the rack, they put a lot less stress on my lower back and work my legs. I worked up to my goal weight with no pain. Same as the thick bar presses from yesterday as far as intensity and volume. This was a lot harder though. Legs were shaky and I was dripping sweat by the end. I know I will be sore tomorrow after all those squats. Glutes did a lot of work here too. I was having issues with my leg coordination so I lowered the weights I planned for the next exercise. Used the machine squat thing I used last time. Quads were pretty toasted. Not sure why but it felt like the ROM was not as large as last time. Maybe that was from doing super sets and it felt harder. Hopefully I will be better prepared for next time. Then the good old leg curl and leg extension superset. I kept the weight the same as the last time I did this for the leg curls but I had to drop the weight on the leg extensions as my quads were already cramping and wanted to leave for the day. Felt good to do some hamstring work. After that I did some calf work. Haven’t really done much so not a lot of weight really. Maybe this will keep them from being so tight. Then light ab work. Standing ab work in the past seems to help with alleviating back issues. Maybe not heavy enough yet but felt good. Honestly, I was trying to keep down my workout drink by this point. The first exercise was way more brutal then I was expecting haha. Home to stretch and eat three recovery burritos. May need to go for a walk tomorrow to help recovery along.