Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
170lb x 2

Trap bar deadlift
170lb x 5
260lb x 5, 5, 5

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/9

Straight leg deadlifts
135lb x 12, 12, 12

Single leg curls
30lb x 8, 10, 10 per leg

Traveling lunges
40s x 10, 10 per leg

Legs

Nice mixture of heavy weight/low reps and light weight/high reps this morning.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 2

Dumbbell sumo squats
60lb x 12
90lb x 15, 15, 15, 15

Leg extensions
100lb x 10, 10, 10
37.5lb x 12 single leg, per leg

Straight leg deadlifts
135lb x 10, 10, 10
Went a lot lighter than usual, but that allowed me to lower the bar further and really stretch my hams.

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

Legs

Back squats
95lb x 5, 5
135lb x 5
170lb x 5, 5, 5

Front squats
105lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/7/6

Traveling lunges
45s x 5, 5, 5 per leg
Way tougher than it should have been.

Leg curls
75lb x 10, 9, 7

Straight leg deadlifts
135lb x 10
185lb x 8, 8

Leg raises
15, 15

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

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

Quads and hams

Mmm-hmm...

Wall sit - 1:15

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
165lb x 3
180lb x 2

I haven't done a2g squats for ages, so perhaps it's no big surprise that my numbers have dropped.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb - 10/8/8

Traveling lunges
45s x 10, 10, 10 per leg

Jeez, this hurt like hell!

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
Two legs: 75lb x 8; 62.5lb x 8, 10
One leg, alternating and continuous: 6, 5, per leg

Dumbbell straight leg deadlifts
45s x 12, 12, 12

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Feet elevated plank
1:18, 1:10, 0:46

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

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

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

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)

Quads, hamstrings and calves

Dan Bailey. New-found respect for him, after seeing his recent video. Good attitude to life.

It's been a while since I did a full leg workout (minus the seated calf raise burn, because I ran out of time) but there's no soccer this week, so I have plenty of time to recover.

Front squats - 95lb x 10; 105lb x 10, 10

Traveling lunges - 40lb dumbbells x 10, 10, 10 per leg

Trap bar deadlift - 195lb x 6, 6, 6

Leg extensions - 5 minute burn

Stiff leg deadlifts - 135lb x 10, 10, 10

Standing calf raises on step - 115lb x 14, 12, 12

Slow painful bike ride home...

Quads, hamstrings and calves

Very warm day, hence a bloody sweaty workout.

3 x back squats: pyramid sets - 95lb x 10, 115lb x 8, 135lb x 6

30 mountain climbers

Traveling lunges @ 50lb - 3 x 10

30 mountain climbers

Leg extensions @ 80lb - 5 minute burn

30 mountain climbers

Stiff leg deadlifts @ 135lb - 10, 10, 10

30 mountain climbers

Standing calf raises on a step @ 105lb - 10, 10, 10

30 mountain climbers

1 mile run

Conditioning and upper body

Christie Phillips

Another ass-kicking conditioning session to start the workout. Cosmo reckons I probably burned about 700 calories. Only 700?!

Circuit x 3; 60 seconds rest in between each
15 x inverted rows off parallettes
90 seconds skipping
10 x kettlebell swings per arm (alternating each rep)
12 x box jumps
2 x lengths of the yoga room, traveling lunges with 75lb barbell
2 minutes shuttle runs, starting from push up position

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Pyramid bench presses:
2 sets of 10 x 115lb, 8 x 125lb, 6 x 135lb, 10 x push-ups
30 seconds rest between each weight change; 1 minute rest between sets.

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Pyramid dips: 10, 8, 6
30 seconds rest between each round.

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Cosmo gave me a body fat test after today's session, and mine came out at 15.3%. That places me in the "Fitness" category, so I need to drop another 1.3% to sneak into "Athlete". That's a little bit higher than I expected, based on previous measurements and my regular "mirror test". I don't think I've put on any unwanted fat, so perhaps the discrepancy might be due to different measuring techniques (like weighing yourself on different scales). I'm not too bothered, as I feel great and I definitely feel like I'm getting stronger and fitter.

@#$*ing Legs

Dem quads...

Circuit x 3; 90 seconds rest between each set
12 x parallette jumps
45 x mountain climbers; hands on bosu
1 minute of lateral jumps over a bench
75lb barbell traveling lunges; 4 lengths of the yoga room

1 km run (outdoors)
3 supersets
10 x back squats @ 130lb
10 x leg presses @ 270lb

1 km run
Well, I say "run", but after what preceded it...

Quads and hamstrings

I was supposed to do a couple of calf moves at the end, but ran out of time. Getting to and from the gym after a heavy snowfall was a pain in the glutes.

Back squats @ 145lb; hamstring to calf - 10, 10, 10
Should have gone heavier. I paused a few times at the top, but I could have added 10lb more.

Leg press @ 180lb - 20, 20, 18
I took short breaks every five reps. All reps were slow and controlled.

Traveling lunges @ 45lb dumbbells - 11, 9, 9 per leg
My grip gave out before my legs, but they were a close second.

Leg extensions - 5 minute burn @ 80lb
Hurt like a beeatch.

Stiff leg deadlifts @ 95lb - 12, 10, 10
Again, my grip gave out on me. The first two sets were with an overhand grip, but I switched to a mixed grip for the third. These were slow and controlled, too.

Leg curls - 5 minute burn @ 20lb
When I finished the last routine it was already 10:15, and I had to get back to work. Bugger - I really wanted to do the calf raises.

Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

Legs

A short-ish workout today, but I know my legs are going to hurt like a bitch tomorrow.

Romanian deadlifts
95 x 8
115 x 6
135 x 5
155 x 5
175 x 5
185 x 3, 3

Searching my blog, I can't find any record of me doing Romanian deadlifts before, other than with the trap bar. I think this might be the first time I've done them, and I really wasn't sure what weight to use. With both sets at 185lb I could feel my form starting to break down, so I stopped at 3 reps each time, even though I might have been able to knock out another one.

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5 rft:
Back squats (a2g) - 10 x 135
Traveling lunges - 25 per leg
Time = 15:57

I pretty much made this up on the spot, and towards the end of the first set of lunges I knew it was going to be painful! The first set of both moves was unbroken, as were all the subsequent lunges. However, the squats had to be broken down into 5 and 5 for the remaining four sets. They weren't heavy, but the sheer number got the better of me. At the end my quads were burning like someone had poured acid on them.

21-15-9

Lindsey Valenzuela

This morning I started with the aborted lunges and snatches from yesterday. 

21-15-9 rft
Traveling lunges @ 35s (per leg)
Dumbbell snatches @ 35s (per side)
Time = 14:51

Yesterday I attempted this with 25s, but I decided to go a bit heavier because I was starting my workout with the routine, which meant I was much fresher. I spent plenty of time stretching out my glutes and quads beforehand, which was especially important because (a) my legs were quite stiff from Wednesday's exercises and (b) I went for an early morning bike ride and really pushed myself for speed. It was so damn cold when I set off to McD's (-5!) so I needed to pedal hard just to get warmed up! 

Anyway, I'm glad I was able to actually complete this today. The lunges were tough, but not as bad as I expected. The snatches, on the other hand, left me gasping for breath.

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I did something that was pure weight, just to allow myself to feel fresh again before my final routine.

Barbell curls @ 60lb; relative max reps - 12, 8, 6, 6, 5

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21-15-9 rft
Wide grip strict pull-ups
Strict sit-ups
Time = 9:18

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I was going to do some box jumps, too, but I realised that I only had nine steps for one side, with 10 on the other. There was a yoga class in session, so I didn't want to disturb them. Of course, it only occurred to me later that I could have simply done a routine with a lower height for the jumps. D'oh!