Legs

Supersets - front squats/back squats, a2g
100lb x 8/8, 8/8, 8/8

Leg extensions
62.5lb x 12, 12, 12, 12

Leg press
210lb x 10, 10, 10

Leg curls
62.5lb x 12, 12, 12

Dumbbell straight leg deadlifts
55s x 12, 12, 12

Plank
72 seconds, 56, 45

Legs

Rory Zambard

Behind the head shoulder press
45lb x 10, 10, 10, 10

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Pause Back Squats
135lb x 5, 5
145lb x 5
150lb x 5

Leg press
170lb x 20
180lb x 20
185lb x 20
190lb x 20

Straight leg deadlifts
135lb x 10
205lb x 5, 5, 5, 5

Single leg curls
25lb x 10, 10, 10

Standing barbell calf raises, hang position
205lb x 5
215lb x 8, 8, 8, 8

Legs

Push press
70lb x 5
90lb x 8, 8, 8

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Box back squats
140lb x 5
190lb x 5
210lb x 5
230lb x 5
250lb x 5
260lb x 2

Chickened out; should have tried at least one more rep.

Wide leg press
180lb x 8
230lb x 8, 8, 8

Front squats
130lb x 10, 10, 8
My wrists gave out before my legs.

Straight leg deadlifts
140lb x 10
190lb x 8, 8

Leg curls
50lb x 15, 14, 12

Legs

Light weight, high rep day.

Push press
70lb x 8, 8
75lb x 8, 8

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Supersets: Front/back squats
95lb x 8, 8, 8

Wide leg press
180lb x 6
230lb x 8, 8, 8

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Straight leg deadlifts
135lb x 10, 10, 10

Light weight definitely allows for a deeper stretch, as I was able to get the plates all the way to the ground.

Leg curls
75lb x 7
62.5lb x 10, 9, 6
37.5lb x 25

Legs

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

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Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

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Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

Quads and hams

Show off.

Back squats
115lb x 5
145lb x 5
165lb x 5
195lb x 3

Leg press
280lb x 10, 10, 10

Barbell traveling lunges
75lb x 2 lengths of the yoga room
3 sets

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
62.5lb x 10, 10, 10

Leg curls (burn)
37.5lb x 40

Legs

Back squats
95lb x 5, 5
155lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Front squats
95lb x 10, 10
100lb x 10

Leg extensions
87.5lb x 10, 10, 10

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Straight leg deadlifts
185lb x 8, 8, 8

Ran out of time and couldn't finish my hamstring workout.

Quads and hamstrings

Box back squats
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
175lb x 3
195lb x 3
205lb x 3
215lb x 3
225lb x 3
235lb x 2

Leg press
270lb x 5, 5, 5

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

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Straight leg deadlifts
165lb x 10, 10, 10

Leg curls
62.5lb x 10, 10, 10

Dumbbell straight leg deadlifts
45s x 40 (burn)

Legs

I haven't been recording my personal training sessions here for a while, simply because I can never remember exactly what we did by the time I get home. Ben and I get through so many routines that I lose track. Anyway, to the best of my memory...

Warm up - Leg press
110lb x 15, 15; 170lb x 15

Front squats, a2g
95lb x 12, 12, 12, 12

Leg curls
(Can't remember weight) 12, 12, 12, 12

Leg extensions
Single leg, alternating after 10 reps, then repeating = 1 set
(Weight?) 4 sets

Barbell traveling lunges
75lb x 2 lengths of the yoga room
4 sets

Air squats - Full rom - 2 x 30 reps

Air squats - 45 seconds, lower part of motion

Legs

A light weight kind of day.

Back squats
10 x 95lb, 115lb, 125lb, 135lb

Leg press
210lb x 10
130lb x 5, 5 per leg
210lb x 10

Leg extensions
87.5lb x 10
100lb x 10, 10

Straight leg deadlifts
135lb x 10; 145lb x 10, 10

Leg curls
62.5lb x 12, 10, 8

Traveling lunges
40s x 10, 10, 10 per leg

Wall sits
45 seconds, 52, 48

Quads and hamstrings

Second workout of the day, before picking up Madi from school.

Back squats
115lb x 5
145lb x 5
165lb x 5
185lb x 5

Leg press
270lb x 10, 10, 10

Leg extensions
87.5lb x 10, 10, 10

Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
62.5lb x 10, 10, 8

Dumbbell straight leg deadlifts
45s x 40 (burn)

Quads and hamstrings

Ben. Legs. Again. Bloody hell.

Back squats

Leg extensions
Leg curls

Traveling lunges with 25s

Supersets: Leg extensions/Leg curls (yeah, again)

Straight leg deadlifts

Quads and hamstrings

Front squats
95lb x 5, 5
135lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Leg extensions
87.5lb x 10, 10
87.5lb/50lb x 10/10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 12, 12
50lb/25lb x 12/12

Dumbbell straight leg deadlifts (burn)
40s x 40

Legs

This is only the second time I've had a leg personal training session that left me almost unable to walk and with a spinning head. Ben was brutal!

Preloading: Traveling lunges (2 x no weights, 1 x 25lb dumbbells)

Back squats

Leg curls

Leg press - singles

Leg extensions

Leg press calf raises - both feet and singles

Skipping

Planks and side planks

Quads and hamstrings

I had much more energy than I've had in a long time, for various reasons. (1) I had a good night's sleep for the first time in more than two weeks. (2) Cher gave me a lift to the gym, so I didn't knacker my legs by cycling before a leg session. (3) I went to the gym mid-morning, not, as Kristen calls it, "the crack of stupid."

Back squats
95lb x 5
115lb x 5
145lb x 5
165lb x 5
180lb x 5
195lb x 2, 2

I think my failure to get more than 2 reps at 195lb was more to do with confidence than my legs giving out. This is the first time I've done heavy back squats without safeties since my adductor cleared up, and I thought I was going to fail and gave up on trying a third rep each time.

Leg extensions
87.5lb x 10, 10
Drop sets - 87.5lb x 10, 62.5lb x 10, 37.5lb x 10

Straight leg deadlifts - 215lb x 5, 5

Leg press (burn) - 120lb x 40

Leg curls
50lb x 12, 12
Drop sets - 50lb x 8, 25lb x 12

Dumbbell straight leg deadlifts (burn) - 40s x 40

Quads, hamstrings and abs

Jeebus!

Leg extensions
87.5lb x 10, 10
Drop sets - 87.5lb x 10, 62.5lb x 10, 37.5lb x 10

Straight leg deadlifts
135lb x 5, 5
205lb x 5, 5, 5

Leg curls
50lb x 12, 12
Drop sets - 50lb x 8, 25lb x 12, 12.5lb x 15

Leg press (burn) - 110lb x 40, 130lb x 40

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Leg hip raises - 20, 20, 20

Russian twists - 100

Scissor kicks - 50, 40, 30

Heel touches - 70, 50

Quads and hamstrings

Felt a bit bleh today because of a crappy night's sleep. I didn't have much energy, and had to guts it out a bit this afternoon.

Back squats to parallel - 190lb x 5, 5, 5, 4

Leg press - 270lb x 10, 10, 10

Leg extensions - 87.5lb x 10, 10, 10

Straight leg deadlifts - 205lb x 5, 5; 210lb x 5

Leg curls - 50lb x 12, 10, 9

Dumbbell straight leg deadlifts - 40s x 40 reps

Legs

I just know that this is going to hurt like a bee-atch tomorrow morning, and probably even worse the day(s) after. Heavy leg days don't cause me too much doms, but lighter weight/high rep routines like this are a nightmare. I'd previously trained with Ben only four days ago, but I wanted to get my leg day in early so I'd recover in time for soccer on Friday.

Pre-exhaustion
Single leg extensions @ 15lb, alternating after 15 reps per leg; 3 sets per leg

Leg press
180lb x 10
270lb x 10, 10
180lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
140lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
90lb x 25 - regular speed

Leg curls
37.5lb x 10
50lb x 10
62.5lb x 5; 50lb x 10 (all one set; I couldn't complete all 10 at 62.5lb); 37.5lb x 5 to finish

Traveling lunges
40lb dumbbells - 1 length of the gym, rest 30 seconds, then return; 3 sets

Calf raises - 3 continuous sets
Leg press calf raises x 10
Standing calf raises x 15

Straight leg dumbbell deadlifts
40lb dumbbells x 10, 10, 10
I had to break these up because either (a) my grip failed, or (b) my back felt sore, probably because of the deadlifts I did a couple of years ago.

Quads and hamstrings

If the bar ain't bendin' you're just pretendin'.

Unusually for me, I didn't have a detailed plan for today's workout. I knew I wanted to have a leg day, as I'm not playing soccer tomorrow, but didn't write down the exercises and weights I wanted to start with, so ended up winging it. However, it looks like I used heavier weights than before, simply because I was guessing.

Back squats to parallel - 190lb x 5, 5, 5

Leg press - 270lb x 10, 10, 10

Traveling lunges - 60s x 20, 16, 10 total

Leg extensions - 50lb x 40, 40

Straight leg deadlifts - 225lb x 5, 4, 3

Leg curls - 37.5lb x 40

By the way, it's my seven year anniversary of healthy living!

Quads and hamstrings

Back squats - 165lb x 5, 5, 5, 5

Leg press - 250lb x 10; 255lb x 12, 12

Front squat - 115lb x 7, 7, 6

Leg press - 175lb x 40 reps (resting when needed)

Straight leg deadlift - 190lb x 5; 200lb x 5; 205lb x 5

Leg curls - 37.5lb x 12, 11, 11

Dumbbell traveling lunges - 40lb x 40 reps (total)