Ending Cycle 6: SQUATS

5/3/1
CYCLE: 6
DAY: SQUATS
5/3/1

SQUATS
135×5 (warmup)
165×5 (warmup)
210×5
235×3
265×8

STIFF LEGGED DEADLIFT
195×5
225×5
250×5

LUNGES
95×10 (ea leg)
100×10 (ea leg)
105×8 (ea leg)

LEG EXTENSION
90×10,10,10,12 4XMM

Ran out of time to do anything else…

@DJBEANPOLE

Lecheek RIPPED COCKTAIL LOG Day 13

DAY 13

5/3/1

CYCLE: 4
DAY: LEGS (SQUAT), 5/3/1
PREWORKOUT: 2.5 scoops High Volume (HOLY FUUUUUUUUUUUUUUUCK!!!)

SQUAT
105×5 (warmup)
135×5 (warmup)
155×3 (warmup)
195×5
225×3
245×8
195×5
155×5 ATG (see depth check video)

 

And that was all I had time for today. Had just finished working a 12 hour ER shift and my wife wanted me home so we could eat and try to get into bed before 11PM… and now I’m at work again! Ripped Cocktail is almost gone… probably 1-2 days worth left (I think I dosed it 4 times once during my vacation lol)

@DJBeanPole
@TeamLecheek

Lecheek Ripped Cocktail LOG DAY 2

DAY 2

5/3/1

CYCLE: 4
DAY: LEGS (SQUAT), 3×3
BODYWEIGHT: Didn’t check it
PREWORKOUT: 4 caps Athletix AcuteFX + 2 more caps intra mixed w/ a sample pack of iForce Compete

Narrative: I was really looking forward to getting into the gym and working out today but my day did not start off as well as I would have liked. I woke up with a huge pain in my neck like I had slept on it weird. Hurt to turn to the left. I figured I’d try foam rolling it and doing some stretches to see if it would help but to no avail. I didn’t care because I still wanted to get my squats in! During my warmup sets I decided to try them without my shoes on and during the 3rd set I felt my patellar tendon pull slightly in my left knee. It didn’t hurt or anything, but it definitely got in my head ! Long story short… I wasn’t 100% ready to go today and I should have listened to my body and taken it easy. My neck still hurts like I pulled it super hard or something… not sure whats going on.

SQUAT
105×5 (warmup)
130×5 (warmup)
155×3 (warmup)
180×3
205×3
230×6  (3 was required but I just did 235×8 two weeks ago FFFFUUUUU!!!!!)

STIFF LEGGED DEADLIFT
145×8
170×8
195×6

LEG PRESS
395×15,15,15

BACK RAISE
BW+50×10,10,10

Took my 2 scoops of RC right when I woke up. Felt the same as yesterday. Plan on taking my third dose here something late afternoon. Don’t wanna take it too close to bedtime! Gotta help my sister in law move in with us for a few months… that should be a blast. She’s studying to be a physical therapist so maybe she can work on my neck! LOL. Tomorrow will most likely be cardio day or and off day… and then who knows what’ll happen Saturday. Sunday the wife and I leave to head to Michigan for a week for our 1 year anniversary (has it been that long???) but I’m bringing RC with me and will keep track of my progress while I’m up there.

Until next time,

@DJBEANPOLE
@TeamLecheek

Genomyx ORIGIN Log Day 4: LEGS

DAY 4: LEGS

Origin prior to walking into the gym. 2 scoops. Still tastes great. Like a slightly watered-down Hawaiian Punch… delicious! Focus was DEAD ON today. The mind-muscle connection with this supplement is fantastic and I needed it today because I put my legs through the grind big time. Instead of doing the compound movements first I instead decided to pre-exhaust the legs and saved squats for last. Everything got punished today and we’ll see if ORIGIN can help with the DOMS I’m accustomed to after a strenuous leg routine!

WARMUP: 12 minutes on the Stair Master machine

STIFF LEGGED DEADLIFT: 95×12 warmup 135×12 155×10 165×8 95×12

BARBELL LUNGES: 45×10 65×10 85×10 95×8 (reps each leg)

SEATED CALF RAISE: 50×20 60×17 70×15

HAMSTRING CURLS: 55×20 70×15 75×15

LEG EXTENSION: 55×20 60×20 65×20

BARBELL BACK SQUATS: 45×10 135×15 145×12 155×12

LEG PRESS: 215×15 235×15 255×15

COOLDOWN: 10 minute walk at 3.0mph pace with 7.5% elevation on treadmill

By the time I got to the squats my legs were destroyed… and this was the point. To see what fibers I still had left to rip up Pre-exhaustion certainly led to a decrease in the weight I’m used to squatting but it had quite the effect on my goal to push myself beyond my limits. The first 8-10 of each set of squats was generally easy, but towards the higher end of each set my legs began to shake. 135/145/155 is usually a warmup weight for me on the leg days when I actually squat first so this isn’t a weight I’m not used to… but try doing squats at the end of your workout and it’ll change your mindset for sure. ORIGIN kept me amped up and in the zone the entire time I was in the gym. My concentration began to falter slightly during the leg press since I had been in the gym at that point for almost 2 hours. I almost wanted to dose more halfway through ! Felt great. Probably not going to be able to walk tomorrow… we’ll see

DJ

Lecheek LOG Day 42: Legs

DAY 42: LEGS

FRONT SQUAT: 45×10 95×10 135×10 155×8,8,8,8 (previously 135×10,10,10) these felt really good and I really wanted to punish my quads today so I said **** it and tested the waters with great success 185×3 205×1 (previously 150×6!)

LEG PRESS: 215×10 305×10 395×10,10,10,10

SEATED CALF RAISE: 45×10 90×14,12 stretch/squeeze 45×12 speed reps

GLUTE HAM RAISE: BWx10 +25×10,5 BWx5 lower back wasn’t fond of these so I didn’t push it

LEG EXTENSION: 55×10 130×10,10

Quad punishment success. I avoided the hamstrings today because they’ve been bugging me lately and figured they could use a rest. Overall today was a GREAT SUCCCCESSSSS

@DJBeanPole
Lecheek Nutrition