5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
18” Box Squats
BWx10
45x10
Precor Leg Extensions (1 Second
Holds)
80x10
100x10
120x5
140x5
160x5
180x5
Precor Seated Leg Curls
125x10
165x10
205x10
Precor Angled Single Leg Presses
146x10/10
216x5/5
266x5/5
80x10
100x10
120x5
140x5
160x5
180x5
Precor Seated Leg Curls
125x10
165x10
205x10
Precor Angled Single Leg Presses
146x10/10
216x5/5
266x5/5
316x5/5
366x5/5
Cybex VR2 Glute Machine
87.5x10/10
125x10/10
163x10/10
Precor Inner Thigh Machine
125x10
165x10
205x15
Precor Outer Thigh Machine
125x10
165x10
205x10
Seated Calf Raises
+45x15
+90x10
+135x10
366x5/5
Cybex VR2 Glute Machine
87.5x10/10
125x10/10
163x10/10
Precor Inner Thigh Machine
125x10
165x10
205x15
Precor Outer Thigh Machine
125x10
165x10
205x10
Seated Calf Raises
+45x15
+90x10
+135x10
+165x10/10 partial reps
Hanging Knee Raises
BWx30
BWx30
BWx30
Back Extensions
BWx10
BW+45x8
BW+90x6
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Sleep has not been the best. Left shoulder is tight and achy from the axle clean and jerks. I really don’t feel prepared for this contest but it is what it is. As was last week, this day is kind of easier intensity wise. Some things lesser intensity and some still increasing and others staying the same. Warm-ups on the AMR to start. Highest was 154bpm. Felt ok. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. The light box squats I did in the tiered power rack. Light enough it’s not an issue anyways. Left quad got all tight just doing the bodyweight squats. Knees weren’t as achy as I was expecting. The set with the bar actually felt better. The rest of workout ended up with me waiting to use most of the equipment. And most of the time, it was people leaving crap on there and me waiting to see if they came back or not. Leg extensions with pauses/holds at the top were next. Weight increase, same with number of sets but reps decreased a lot on those sets. Funny thing was the second set of ten felt easier than the first. Leg curls after that as per usual. 10lbs more per set here as well. These all felt easy today so happy about that. Downstairs for one legged leg presses. This time, I was to do a warm-up set of ten and then do the sets of five reps with 50lbs jumps. First work set wasn’t enough weight for me to just throw a pair of 45lbs on so I did a little more than the empty carriage and then added 70lbs from there to start things off. Those top sets are no joke once the weight creeps up. Hard to remember that this is really about 720lbs total when not thinking of just one leg at a time. Glute machine was next to continue the unilateral lower body stuff. With how odd the jumps in weight are, I was advised to do a set starting weight and ending weight and just do something in the middle for the second set. These felt easy again. Top set was the full stack plus two extra weights added. I think I can maybe add another two (if there are two more, I know there is one more) before I will max out how much I can add on this thing. Inner/outer thigh work after that. Weights and reps stayed the same for the inner thigh machine. Good thing too as these felt harder this week. That extra ROM I can get now has made these so much tougher to do. Outer thigh felt like nothing on every set again really, with the last set being the only one that felt like actual work. Seated calf raises followed that up. Same as last time other than adding 10lbs to the final set. I had been tempted to just toss another 45lbs on instead but I thought better of it and it was probably a good idea as these are getting tougher as the weight goes up. But the partial reps seem to be getting easier. Hanging knee raises next. Two sets of 30 reps. Felt easier on the midsection this time around. Grip was better but still struggling more than I’d like it to be. Going to need some rest for the big show. Then the back extension. No pauses this time so a bit more natural movement. I still tried to make these not be me just using momentum. The holding of the plates in that row position makes these quite tough at the lockout. Especially when it is over 50lbs. Ended the night with the plank combos. Felt pretty easy tonight. It was late so I got burritos for dinner and home to stretch and recover. It was so late by this point that I only got most of my recovery stuff done (no time to ice knees). Just one more really hard workout left.
Comments: Sleep has not been the best. Left shoulder is tight and achy from the axle clean and jerks. I really don’t feel prepared for this contest but it is what it is. As was last week, this day is kind of easier intensity wise. Some things lesser intensity and some still increasing and others staying the same. Warm-ups on the AMR to start. Highest was 154bpm. Felt ok. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. The light box squats I did in the tiered power rack. Light enough it’s not an issue anyways. Left quad got all tight just doing the bodyweight squats. Knees weren’t as achy as I was expecting. The set with the bar actually felt better. The rest of workout ended up with me waiting to use most of the equipment. And most of the time, it was people leaving crap on there and me waiting to see if they came back or not. Leg extensions with pauses/holds at the top were next. Weight increase, same with number of sets but reps decreased a lot on those sets. Funny thing was the second set of ten felt easier than the first. Leg curls after that as per usual. 10lbs more per set here as well. These all felt easy today so happy about that. Downstairs for one legged leg presses. This time, I was to do a warm-up set of ten and then do the sets of five reps with 50lbs jumps. First work set wasn’t enough weight for me to just throw a pair of 45lbs on so I did a little more than the empty carriage and then added 70lbs from there to start things off. Those top sets are no joke once the weight creeps up. Hard to remember that this is really about 720lbs total when not thinking of just one leg at a time. Glute machine was next to continue the unilateral lower body stuff. With how odd the jumps in weight are, I was advised to do a set starting weight and ending weight and just do something in the middle for the second set. These felt easy again. Top set was the full stack plus two extra weights added. I think I can maybe add another two (if there are two more, I know there is one more) before I will max out how much I can add on this thing. Inner/outer thigh work after that. Weights and reps stayed the same for the inner thigh machine. Good thing too as these felt harder this week. That extra ROM I can get now has made these so much tougher to do. Outer thigh felt like nothing on every set again really, with the last set being the only one that felt like actual work. Seated calf raises followed that up. Same as last time other than adding 10lbs to the final set. I had been tempted to just toss another 45lbs on instead but I thought better of it and it was probably a good idea as these are getting tougher as the weight goes up. But the partial reps seem to be getting easier. Hanging knee raises next. Two sets of 30 reps. Felt easier on the midsection this time around. Grip was better but still struggling more than I’d like it to be. Going to need some rest for the big show. Then the back extension. No pauses this time so a bit more natural movement. I still tried to make these not be me just using momentum. The holding of the plates in that row position makes these quite tough at the lockout. Especially when it is over 50lbs. Ended the night with the plank combos. Felt pretty easy tonight. It was late so I got burritos for dinner and home to stretch and recover. It was so late by this point that I only got most of my recovery stuff done (no time to ice knees). Just one more really hard workout left.
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