Rather than post each training session as a single post I wanted to try to do something different this time as it will provide a different overview of my training. For more of my training history see
THIS post. This entry will begin with last Saturdays leg training session:
SATURDAY: Legs Seated Leg Curls * 6-7 warm up sets working up 10 pounds per set * 4 work sets of 10-12 (to failure) Leg Press * 8-9 warm up sets of 10-15 reps * as we worked up and the weight got heavier the sets dropped from 15 to 10 - The last 4 sets were counted as work sets Squat Machine * 2 warm up sets of 8 reps * 5 work sets of 8 reps Leg Extensions * 3 sets with 8 reps top only / 8 reps full reps and 8 reps bottom only Glute Presses * 2 sets 20
SUNDAY: Chest Slight Incline Dumbbell Press * Many warm up sets of 10 * 4 work sets of 10-12 with 90 pounds Chain Press (just cable handles and chains) * This is more a modified press - fly * 4 work sets of 10-12 * 2 work sets using forced eccentrics to failure Decline Hammer Press * 4 sets 10-15 reps Pec Minor Dips * 5 sets to failure Machine Flies * 4 sets 10-15 (to failure)
MONDAY: Off
TUESDAY: Back Partial Pulls off Blocks * many warm ups 8 315x32 reps Tsunami Bar Pull Downs * 2 warm up sets * 4 work sets of 10-12 (to failure) - each set also included 4 rest pause reps after failure. Grenade Cable Straight Arm Pull Down * 2 sets of 30
WEDNESDAY: Off - I normally have Muscle Activation Therapy on this day so I only train if I have no other option
THURSDAY: Arms Rope Pushdowns * 4 sets of 20 - warm ups * 4 work sets of 15-20 (to failure), after failure I cheat 3 reps and use one arm for the eccentric Spud Strap Overhead Cable Extensions * 2 warm up sets * 3 sets of 10 * 3 sets of 12 *3 sets of 15 - all with the same weight and tempo Slayer Bar Curls * 3 warm up sets * work up to 4 sets of 6 with a weight I can do 8-10 with. At the end of each set I did 6 bottom partials
FRIDAY: off
SATURDAY: Legs Leg Extensions * 3 sets of 30 - warm up Box Squats with Chains * Worked up to 315 with 6 chain per set. Each warm up set was 5-6 reps. last set was 100% effort that resulted in 18 reps Leg Press * 2 warm up sets * 1 up set starting at 5-6 plates per side 8 reps, hold at top as partner adds one plate, 8 more reps, keep working up until you can't get 8 reps. I think I hit 5-6 loads. Seated Leg Curl * 1 set 30 reps with 100 partials -- This session only had 3 work sets in it but was brutal as hell. As you can see based on this week when I have time I add more volume and the level of effort drops. When I do not have as much time the total volume drops but the effort gets pushed way up. This has become a balancing act with me and has allowed for me to be able to get everything I need to get done, done without having to give up too much. This has it's draw backs and there are days I do not have much time and really don't want to take the effort up as high as needed and other days I really would like to spend more time in the gym. Overtime training like this has allowed my joints to stay healthier than anything else I have ever done. The other down side is I am never really sure when or how much time I will really have until I get to the gym and even that can change once I get there.
