Today was better than yesterday... figuring out the pace of this exercise and was able to sneak in yesterday's and today's workouts... felt okay throughout, not the best workouts of my life ... but traveling/eating weird food/generally being out of my routine and I felt it ... tried to get what intensity I could out of this, at least grateful to get these in.
AM Workout (0550)
Had to slightly modify this workout ... didn't have a leg extension machine or a lying leg curl machine ... had to modify those things ... ended up doing more sets of leg curls ... regardless, got a decent leg workout out of this.
A.
Seated Leg Curl
4 Sets: 12-15 reps
Rest 1-2 minutes
-Complete ... 150# across
B.
Back Squats
3 Sets: 8-10 reps
Rest 1-2 minutes
-225#, 225#, 245# ... went very light here ... lifting in running shoes is lame.
C.
Hack Squats
3 Sets: 8-10 reps
Rest 1-2 minutes
-100#
D.
Leg Press
7 Sets: 8-12 reps
Rest :45
-270#
E.
DB Stiff Legged Deadlift
3 Sets: 8-10 reps
Rest 1-2 minutes
-55s, 65s, 75s
F.
Seated Leg Curls
3 Sets: 10-12 reps
Rest 1-2 minutes
-Complete, 150#
PM Workout (1515)
A.
Hammer Strength Incline Press
4 Sets: 8-10 reps
Rest 1-2 minutes
-160#
B.
Flat Bench Fly
3 Sets: 8-10 reps
Rest 1-2 minutes
-2x25# DB
C.
Machine Bench Press
3 Sets: 8-10 reps
Rest 1-2 minutes
-150#
D.
Cable Fly
7 Sets: 8-12 reps
Rest :45
-2x25# cables
E.
Standing Calf Raise
4 sets: 15-20 reps
Rest 1-2 minutes
-180# (used smith machine as this gym didn't have a standing calf raise machine)
F.
Leg Press Calf Raise
4 sets: 15-20 reps
Rest 1-2 minutes
-230#
G.
Seated Calf Raise
7 Sets: 8-12 reps
Rest :45
-90#
