Monday January 7, 2008:
Wide Stance BB Squats (to parallel): 8 x 135lbs (warm-up set)
Wide Stance BB Squats (to parallel):
5x6 with 205lbs (only 5 reps on 5th set)
5x6 with 55lb DBs
Seated Leg Extension Machine:
5x6 with 140,140,140,140,150lbs
Seated Ham Curl Machine:
5x6 with 255,255,255,255,270lbs
(These were superset by performing exercises 1-4 with NO REST between exercises, then 3-5 minutes rest before beginning again)
BB Deadlift: 8 x 135 (warm-up set)
5x6 with 225,205,205,205,185lbs
Lying Ham Curl Machine:
5x6 with 130,140
Standing Calf Machine:
5x15 with 120,130,130,130,130lbs
One Leg Calf Raises:
Bodyweight x 10,10,10,6,6 reps
(These were superset by performing exercises 1-4 with NO REST between exercises, then 2-3 minutes rest before beginning again)
My gym was pretty busy tonite, but everyone seemed more interested in bench pressing and doing curls than squatting. Nobody was waiting for me to finish with the rack, which is unusual. It was actually empty for 20 minutes after I was done!
My knee still hurt a little bit today, but I decided to give it a go anyways. The Wide Stance Squats weren't bothering it, and I managed 205lbs for all sets. I'm really getting the hang of the wide stance now, my knees didn't even come close to wavering tonite.
I hit some new numbers on the Ham Curl and Leg Extension Machines.
Decided to try BB Deadlifts tonite, instead of doing DB squats in my second superset. I've done Straight-Leg Deadlifts for some time now, and 185lbs is my working weight for reps on that exercise, but I've NEVER done regular deadlifts before.
It was a little difficult to get my foot width and grip width sorted out. Maybe this is because I'm kinda tall, with long limbs (6'2"). What ended up feeling most comfortable was a wide stance and wide grip. I think I will start working on this exercise, because 225lbs is pretty lame considering I can squat that much for reps. I guess my back was already pretty rocked from the first 5 sets of squats, but still....
140lbs is another PR on the Lying Ham Curl Machine, and I think sets of 15x130lbs on the Standing Calf Machine is a PR as well.
Workout took 65 minutes to complete, including warm-up sets.
This wraps up this 6-week cycle, and I am very happy with my progress. My weight has been hovering around 212.0-213.5lbs for the past week.
I still haven't decided on a new program... I guess I'll figure it out tomorrow. Many of the workout splits I see have you taking 2-3 days off each week, but I really like lifting 6 days a week, and hitting each body part twice a week. Whatever it is, it's going to include regular deadlifts at least once a week.