Happy FriYAY everyone!
Here's to the the last working day of the week (for some of us lucky ones).
Today I was still feeling super motivated to get into the gym and get work done, even though this is my 5th day straight of exercising. I think it might be because I am trying to grow my little legs and today was a LEG DAY!
I always write down in my log book, what exercises I am going to do at the gym the following day. This really helps with my mindset and also, I am never wasting time with wondering what to do next. I also like to record the weight I use and how many reps I have completed, while I am resting between sets. This stops me from taking too long of a rest period and also, I can measure my progress easily.
For example, a few years ago I had written down 40kg deadlift and a little smiley face next to it. Obviously stoked with that weight :)
Nawwww... now its 2015 and I can strict press that weight over my head, more than once. Cheers to me!
Warm Up: 500m row
Stretching: Quads, calves, ankle mobility, hammies and hip flexors
Rep / Set Scheme:
Today I had a bit of energy to burn so I just did whatever felt right, for 4 sets.
Pre-work set: 2 x 25 reps light on leg extension machine
One leg at a time, concentrate on slow and controlled movement. Then once both single legs are done, faster pace with both legs at the same weight.
1 x 10 reps back squat
4 x sets of various qty front squats. Some with pause at the bottom, some tempo and some standard
I did a few reps overhead at 25kgs and then switched to 40kg front rack
Single Leg Press + jumping split squat superset
15 reps leg press and 12-20 reps jump squat.
Seated calf raise
Calf press on leg press machine
Row for the day: 2km row in 8min 15sec.
To finish my workout today I completed 150 DUs for fun. It took me less than 3mins to finish and I broke them down roughly into 50 then 30's etc. I am trying to work on relaxing my form and making these as comfortable as possible.
Now, 30+ DUs unbroken is a pretty simple task. 50 is my new goal!