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

Legs

Out of nowhere today, my right adductor started hurting. This has been a re3gular occurrence this summer, which I put down partly to playing soccer every Friday. However, it's been six days since my last game, and I felt fine until now. I was hoping to do some squats with Ben, as I want to start increasing the weight I use.

As always with Ben's PT sessions, I do so many different routines that I can never remember exactly what we did nor the weights we used.

Leg curls

Leg extensions

Leg press calf raises

Dumbbell straight leg deadlifts

Wall sits

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.