For the last two weeks we’ve had great weather in California. This morning was the first day it was raining since I arrived. Since my mode of transport is a bicycle and the ride to the gym is about ten minutes, needless to say I was soaked by the time I got to the gym.
In terms of the workout today, for my quads I kept it really simple – eight sets of leg press. This is something I like to rotate into my legs routine and it’s a great mass builder for the quads and glutes.
For hamstrings and calves I also kept it basic. That meant lying curls for hamstrings and a few different types of raises for calves.
Because I have been going through a lot of extremely painful workouts, using moderate weights, very high intensity, short rest periods and specific technique it was nice to put myself through a simple heavy workout today. Here it is:
The Workout:
Legs
Leg Press – 810 x 17, 810 x 16, 810 x 14, 810 x 13, 900 x 10, 900 x 9, 900 x 9, 900 x 9
Lying Hamstring Curls – 100 x 24, 120 x 20, 140 x 16, 160 x 12, 180 x 8
Standing Calf Raises – 200 x 20, 220 x 17, 240 x 15, 260 x 13
Cybex 45 degree Calf Raise – 360 x 16, 360 x 16, 360 x16
Seated Calf Raise – 135 x 24, 160 x 20, 180 x 15
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