So I started last week, Dec. 27th, 2011 back on diet. Ate only grilled chicken breasts, grilled tilapia, omega 3 eggs, egg whites, whey protein, brown rice and lots of broccoli. Don't have a scale right now, but looking in the mirror, my body has responded fast in just one week. The big Santa gut is gone and the 4 pack is being joined by the lower abs so all is good with the nutrition.
The training has stalled for a week for several reasons, which is not a bad thing. Good to take some time off to let the old injuries calm down a bit. I did an hour of lunges, split squats and calve raises to get the wheels pumped back up and it worked great.
Today I will search out a temporary gym to see if I can get a decent leg training session in.
More later.
Be Strong!
A Day at a different gym turned out good as Gold
ReplyDeleteJan 3 Leg Day at Golds
Finally made it to a gym after a week of sitting on my ass!
Walked into a Gold's in Kennesaw, GA. If anyone doesn't know Kennesaw is the only town in Ga that it is still legal to carry a weapon without a permit.
Anyway I walk into this place for the first time ever in full sweats and the guy behind the desk says, "you probably will be happier down in the basement." Now that would offended some but the upstairs looks like any other corporate gym with all the glitz and glamor.
After walking down a flight of stairs, a big smile came across my face. Concrete floors, steel beam ceiling and 8 power racks! Now I'm in my environment! Nebulus leg press and hack squat! Yeah baby! Posted on the wall was the one and only rule: "If you're strong enough to lift it, you're strong enough to put it back"
Did 3 sets of warmup leg extensions on a HS plate loaded leg extension machine - that will take some getting used to
Back Squats - no lockouts except last 10 of last set
135 x 12
225 x 15 x 2
225 x 20 x 5
225 x 35 did the first 25 without locking out the last 10 were one at a time
Leg Press - I never did get enough weight on this thing but I was down there by myself so I didn't want to chance it
I don't know how many sets I did maybe 7 or 8 started w 4 pl es and finished w 12 pl es for 15 reps then dropped 2 x for 20 reps each
all other sets were 20 reps each set
Hack Squat
4 sets of 20 reps w 2 pl es knees were bitchin no need to push anything heavier I was getting major pump at that weight and rep range
Suicide Squats
1 pl es x 20
2 pl es x 20
3 pl es x 25
4 pl es x 20/3 pl es x 20
unilateral plate loaded leg curls again a strange ROM so I had to get used to this or either my legs were toast at this point
3 sets of 15 w 50lbs ea side
I superset tricep rope extensions and cable curls for 3 sets of 20 ea just to get some blood in my arms
After finishing time to talk sign up for membership: $120 for 6 months no fees!
I've died and gone to heaven!
Jan 3 Leg Day at Golds
ReplyDeleteFinally made it to a gym after a week of sitting on my ass!
Walked into a Gold's in Kennesaw, GA. If anyone doesn't know Kennesaw is the only town in Ga that it is still legal to carry a weapon without a permit.
Anyway I walk into this place for the first time ever in full sweats and the guy behind the desk says, "you probably will be happier down in the basement." Now that would offended some but the upstairs looks like any other corporate gym with all the glitz and glamor.
After walking down a flight of stairs, a big smile came across my face. Concrete floors, steel beam ceiling and 8 power racks! Now I'm in my environment! Nebulus leg press and hack squat! Yeah baby! Posted on the wall was the one and only rule: "If you're strong enough to lift it, you're strong enough to put it back"
Did 3 sets of warmup leg extensions on a HS plate loaded leg extension machine - that will take some getting used to
Back Squats - no lockouts except last 10 of last set
135 x 12
225 x 15 x 2
225 x 20 x 5
225 x 35 did the first 25 without locking out the last 10 were one at a time
Leg Press - I never did get enough weight on this thing but I was down there by myself so I didn't want to chance it
I don't know how many sets I did maybe 7 or 8 started w 4 pl es and finished w 12 pl es for 15 reps then dropped 2 x for 20 reps each
all other sets were 20 reps each set
Hack Squat
4 sets of 20 reps w 2 pl es knees were bitchin no need to push anything heavier I was getting major pump at that weight and rep range
Suicide Squats
1 pl es x 20
2 pl es x 20
3 pl es x 25
4 pl es x 20/3 pl es x 20
unilateral plate loaded leg curls again a strange ROM so I had to get used to this or either my legs were toast at this point
3 sets of 15 w 50lbs ea side
I superset tricep rope extensions and cable curls for 3 sets of 20 ea just to get some blood in my arms
After finishing time to talk sign up for membership: $120 for 6 months no fees!
I've died and gone to heaven!