Day 10: Weights – Legs, Cardio – 20 min Low Intensity

Tough back & biceps sessions has my back a little sore this morning, a good sore, a I’ve worked hard sore, not an injury sore. Today is legs day for the facelessfitness gym programme and I’m really looking forward to it, I absolutely smashed my legs 6 days ago and looking forward to doing the very same tonight. I was up late typing up day 9 and only got around 4.5 hours sleep so may need to call on a pre workout to get me through this evening, I don’t used pre workouts every time I go to the gym as I feel the effect can plateau. But sometimes when you need a kick it can be really good!

Total Workout Time: 1 hr 1mins
Cardio: 20 min Low intensity – Cross Trainer
Straight forward 20 mins non stop at a moderate to light level. Nice sweat and short to. Remember to do your cardio every day on this gym programme!
Cardio Mood: GET ME TO THE WEIGHTS! Calories burned: 141
Weights Workout: Legs
Exercise 1 – Squat
10 reps @ 60Kg – Warm up

10 reps @ 90Kg – Warm up
8 reps @ 110Kg
8 reps @ 120Kg
Comment: Tough workout, but definitely have a lot more in my legs, lower back a little stiff from last nights deadlifts. Up weight significantly next time out with a fresh back!
Exercise 2 -Squat – Giant Set
10 reps with a wide stance, 10 reps in regular stance, 10 reps in narrow stance, No rest in between. Squat as low as possible
Wide – 10 reps @ 40Kg – No Rest
Regular – 5 reps @ 40Kg – No Rest
Regular – 5 reps @ no weight – No Rest
Narrow – 10 reps @ no wight
Comment:Very tough exercise, unable to complete the regular set with weight so dropped the bar and continued. Happy!
Exercise 3 – Leg Press – Giant Set
12 reps at the bottom of the plate, 12 reps middle of plate, 12 reps at the top of the plate, no rest between sets.

Set 1:
Bottom – 10 reps @ 120Kg – No rest
Middle – 10 reps @ 120 Kg – No rest
Top – 10 reps @ 120 Kg
Rest
Set 2:
Bottom – 10 reps @ 160Kg – No rest
Middle – 10 reps @ 160 Kg – No rest
Top – 10 reps @ 160 Kg
Comment: Up weight here a lot, again tight lower back was mentally distracting, Great burn on my quads at this point but I feel I’d more in my legs to give!

Exercise 4 – Leg Extension – Drop Sets
10 reps, drop weight, 10 reps, drop weight, 10 reps – No rest
Set 1:
10 reps @ 35Kg – No rest
10 reps @ 25 Kg – No rest
10 reps @ 20 Kg
Rest
Set 2:

10 reps @ 45Kg – No rest
10 reps @ 35 Kg – No rest
10 reps @ 25 Kg
Comment: Very tough second set, Quads are absolutely fried!
Exercise 5 – Lying Hamstring Curl – Drop Sets
10 reps, drop weight, 10 reps, drop weight, 10 reps – No rest
Set 1:
10 reps @ 30Kg – No rest
10 reps @ 25 Kg – No rest
10 reps @ 20 Kg
Rest
Set 2:

10 reps @ 35Kg – No rest
10 reps @ 30 Kg – No rest
10 reps @ 20 Kg
Comment: Very tough second set, deep burn in my hamstrings.
Exercise 6 – Seated Calf extensions
15 reps @ 20Kg
15 reps @ 20Kg
15 reps @ 20Kg
Comment: Nice final exercise to finish the calves
Weights Mood: Good legs workout tonight, need to be mindful of my abilities and make sure that I’m pushing myself every set. A few things were a little easy tonight and I let myself be distracted by other body parts. The workout itself is great, perfectly hitting everywhere I wanted to, just need to be sure I smash it every time.
Need to ensure I’m pushing the weights up every time if I’m not failing before 10 reps, we’re going heavy this week and need to test myself more, overall I’m tired coming out of the gym and I have gotten a good pump on…but did I smash it this time, did I smash every set, every rep? probably not! That’s ok, it can happen, but it’s a gentle reminder that I need to go hard every set, without exception!
FacelessFitGuy
FacelessFitness
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