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  1. #11
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,487
    MONDAY 17 FEBRUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 10 figures of 8

    Low Bar Squats (5/3/1 - C4, W2):

    5 @ 60kg
    5 @ 80kg
    3 @ 100kg
    3 @ 120kg
    3 @ 135kg
    5 @ 150kg - belt on. felt heavy!

    Note: disappointed with depth and number of reps today... felt weak!

    BB Lunges:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg

    RDLs:

    10 @ 60kg
    10 @ 80kg
    10 @ 100kg

    Leg Curls superset with Leg Extensions:

    10 @ 70kg & 10 @ 70kg
    10 @ 75kg & 10 @ 75kg
    10 @ 70kg & 10 @ 80kg

    Note: half second hold at full contraction

    Seated Calf Raises (on leg press):

    15 @ 150kg
    15 @ 170kg - no 160kg peg!
    12 @ 180kg

    Note: 1st time doing these at this weight since before I broke my foot (over 3 years ago)

    1st workout for 6 days and haven't squatted for 2 weeks... felt it! still recovering from man flu but getting better.

    ...and stretch!
    Last edited by macdaknife; 02-17-2014 at 11:56 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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