DAY 11: LEGS
(Day 10 was rest)
Definitely wasn’t looking forward to today as it was lifting legs the last time that really messed me up. So I was cautious, listened to my body, and adjusted my routine as needed. Still a very productive day.
LEG EXTENSION (warmup): 65×3 I attempted to try this out and see how it felt and of all the exercises in the gym today this one was going to give me the most trouble. Even before my leg was fully extended I could feel my lower back start to pinch where I had hurt it two weeks ago. So I got up and said that it wasn’t for me… at least not this week. I’m not a big fan of them anyway!
LEG PRESS: No squatting today. 135×15 225×12,12 315×10,10,10,10,10 went for high volume instead of heavy weight. These were a bit interesting. The position felt comfortable and I didn’t feel anything unless I completely locked my legs out at the top of the press. When I did this I started to feel more of an uncomfortable pressure rather than any pain in my lower back… like something needed to pop. Do you guys pop your knuckles and get to the point where you can almost tell they need popped? Thats kind of what it felt like. In between each set I’d stand up and stretch out and tried desperately to pop my lower back but nothing worked!
SEATED CALF RAISE: 45×15 135×10,10,10,13 the BURNNNNN!
FRONT SQUAT: 45×10 just to see how it felt. Had I not done so much on the leg press I would have thrown in some more sets
HAMSTRING CURLS: 95×10,10,10,12
Walked on the treadmill at a 3.0mph pace with my hoodie up and at a 7.5% incline for 15 minutes. Felt real good. Best part is when I got home I didn’t have any back soreness or tightness at all!
Stay tuned,
@DJBeanPole
Lecheek Nutrition