How exciting. Finally, a leg day that at the end felt like it was an accomplishment. Much more focus on glutes, and I'm anticipating some difficulty walking over the next day or two. Most exercises put me at or close to failure on the last rep, which tells me I'm sensing the right range for weights and reps.
I need to start thinking and planning around exercises and weights that will stimulate Type IIa, IIb, and IIc muscle fibers. As we get to the middle of the 12-week cycle, I'll start introducing that more.
Lifts for tonight...
Wednesday, January 16, 2008 - Legs
| Exercise | Cory | Matt |
| Leg extension (M) | 80 x 10 x 3 (single leg) | 170 x 10 x 3 |
| Standing hamstring curl (M) | 100 x 10 x 2 : 100 x 8 | 100 x 10 x 3 |
| Glute kickbacks (M) | 30 x 10 x 3 | 30 x 10 x 3 |
| Leg Press** (F) | 440 x 10 x 3 | 440 x 10 x 3 |
| Calf extension (M) | 250 x 10 x 3 | 250 x 20 x 2 : 250 x 24 x 2 |
| Hip abduction (M) | 210 x 12 x 3 | 290 x 15 x 2 |
| Hip adduction (M) | 210 x 12 x 3 | 290 x 15 x 2 |
** For the leg press, we dropped the weight far below our normal numbers, and took the lifts very slow, and all the way down through the entire range of motion, bringing the knees all the way to the chest. MUCH harder.
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