7/31/25

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#