spire

First workout : May 30th (I couldn't wait)

Leg Curl : (I completely forgot until I got home that it was supposed to be 1 + 1/4 curls, silly silly me)

(8x60)x2
(7x70)x2

Squats :

155lbs

18
14
12
11
12
11
11
12
-----
101

I have not done squats for long so I used the safety squat aparatus (with that bar around the neck so you can use the hands for balance, I'll do a test set with a normal bar next workout). I assume the safety squat bar weighs 65lbs

Good Mornings :

I have never done these before so I took them really easy

20lbs

20
20
20
20
20
----
100

Seated Calf Raises :

My gym, annoyingly, does not have seated calf raises so I used the machine that puts the weight on top of the hips and you bend at a 90 degree angle. The weights increase as I gradually figured out how to use the machine effectivly.

15x60
12x60
18x60
17x75
15x90
16x90

spire

Its Saturday morning and my legs are pretty sore from yesterday and I even though I was going easy. I guess that means that this is really working!


Sunday afternoon. My quads have been sore for about 2 and a half days now, I don't think I have ever been sore like this before. As sadistic as it sounds, I am looking forward to the next one!

katie64

Good Luck Spire..... Looking forward to the pain, I start Thursday

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

dvlmn666

Sounds like donkey raises to me. Glad to see your enjoying the routine. Good luck.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

spire

Thanks! From what I have done so far, this really does seem to be a good cycling workout.

spire

Workout #2 : performed June 4th.

1 1/4 calf raises :

8x60, 7x70, 8x70, 6x80

Geez, do these really seem to hit the hamstrings, the extra 1/4 seem to sustain the contraction atleast an extra 2 or 3 seconds

squats : I was trying the staight bar (as oppsed to the safety bar) and I found that this actually put more strain on my shoulders than the legs and that wound up being more of a limiting factor. I am really not well developped in the upper body compared to the lower, as rare as that is. So I think I will move back for next week.

135lbs : 15, 12, 10, 10, 7, 7, 8, 10, 11, 9, 5 : 102

good mornings : still new at this so took it easy

(25x25)x4

Calf raises : still getting used to this new machine.

17x60, 18x80, 18x100, 16x120, 15x120, 15x120

spire

I will include cardio in here to.

The day after was not sore at all, I attribute that to the fact that I couldn't stress the legs because of the straight squat bar, I am defnitly switching back.

Cardio : (June 4th) 2h45 on the bike (I doubt I would have been able to do this had I actually been able to stress the legs.

spire

Workout #3 :

leg curls : 7x70, 8x70, 7x80, 5x90

Squats : 155lbs : 15, 13, 11, 10, 13, 10, 10, 8 = 101

Good Mornings 25lbs : 20, 20, 30, 30 = 100

Donkey Calf Raise : 20x100, 16x120, 15x120, 16x120, 15x120, 15x120.

Comments : Geez, have I never worked that hard on squats before. I don't think I have ever sweat that much before. All you people doing 4 sets should up the weight and start doing 6 to 8 sets. Now I know why Dr. Pain loves it so much!

spire

Oh yeah, I forget to mention I moved back to saftey squat bar, definitly better leg workout due to my puny upper body.