Weds, 28 Feb 18
Leg press (plates): 4x15, 6x15, 8x15, 10x10, 12x10, 10x10, 8x12, 6x10
Seated Calf Raises: 70x4x12
Leg extension (separate leg machine): 70x15, 80x15, 90x15, 100x10, 110x10, 100x10, 90x10, 80x10
Kettlebell swings: 25x30, 25x30, 25x30
Another brutal workout. Once again, the leg extensions and swings are crazy hard! I switched back to the seated calf work as I feel it isolates the calf muscles far more effectively. I noted that with the standing movement I started taking up the slack in my back, shoulders, glutes, etc. and didn't push the calves as far on the heavier sets. Even though the weight was 3x as high it wasn't all being loaded onto the calves. Is this a better plan? Who knows? I surely can only just by what I see.
Getting some good depth on the leg press - stopping just as my back starts to come off of the seat with it in a 90 deg position, safeties set to the second notch from the bottom.
I've also been doing cardio for a little over a week now. Plan is to do 30-50 minutes every second day, depending on how I feel right now. It's mostly brisk walking, although I do throw a few five minute jogs, or one minute flat out runs in there.
Another brutal workout. Once again, the leg extensions and swings are crazy hard! I switched back to the seated calf work as I feel it isolates the calf muscles far more effectively. I noted that with the standing movement I started taking up the slack in my back, shoulders, glutes, etc. and didn't push the calves as far on the heavier sets. Even though the weight was 3x as high it wasn't all being loaded onto the calves. Is this a better plan? Who knows? I surely can only just by what I see.
Getting some good depth on the leg press - stopping just as my back starts to come off of the seat with it in a 90 deg position, safeties set to the second notch from the bottom.
I've also been doing cardio for a little over a week now. Plan is to do 30-50 minutes every second day, depending on how I feel right now. It's mostly brisk walking, although I do throw a few five minute jogs, or one minute flat out runs in there.
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