Tuesday, November 25, 2008

Road to 405: Workout #1

As was mentioned on Monday, I have a goal of reaching a 405 lb squat within the next 12 months or doing 315 lbs for 12 reps, whichever comes first.

Here is my first leg workout on the way, kind of a bodybuilding style routine right now. Trying to build up the basic strength again, not going for power yet.

Workout was at 1pm on Sunday November 24th at the school gym.

The Leg extensions and hamstring curls were done as a non-stop superset to help take the edge off of trying to lift too heavy, too soon.

  Sets Weight Reps
Stationary Bike 5 Minutes Warm-up  
Leg Extensions 3 70, 110, 150 20
Hamstring Curls 3 70, 110, 150 12, 12, 10
Squats 4 135, 225, 225, 225 12, 12, 10, 8
Wide Stance Squats 1 135 12
Narrow Stance Squats 1 135 12
Stiff Legged Deadlifts on box 3 135 12
Lunges 2 135 12
Standing Calf Raise 3 300 20
Seated Calf Raise 3 90 20

 

No amazing feats of strength, but a good pump and I was sweating profusely.

All in all, quite good, did some stretching post workout, already a bit sore as write this 9 hours later.

Feel free to comment of this

2 comments:

Miss Shortcake said...

yeah? well I organized the craft room and now my back is sore. HA!

theoddbod said...

you definitely got much more accomplished in your craftroom than I did at the gym