Insert Leg related pun here

I’ve run out, it was a shallow well

Yesterday was legs day, yay!

A1 – Front Squats	A2 – 1 and 1/4 hamstring curl
6 @ 23kg	6 @ 17.5kg
4 @ 28kg	4 @ 22.5kg
4 @ 33kg	4 @ 22.5kg
4 @ 33kg	4 @ 22.5kg
4 @ 35.5kg	4 @ 22.5kg
6 @ 35.5kg	6 @ 22.5kg

100 seconds rest

I’ve got the hang of front squats now, they are so worth learning how to do right. We’ve bought some nifty little rubber attachments for the barbell to make both front and back squats more comfortable, they are rather amusingly called a stingray (front) and a mantaray (back).

I think I wussed the weight a bit, the idea behind this set of workouts is that you go close to failure for the 4 rep sets and drop the weight for the 6 rep sets, I was doing them just a little too easily yesterday.

B1 – Back Lunges with Barbell	B2 – Seated Goodmornings
8 @ 33kg	9 @ 23kg
8 @ 33kg	9 @ 25.5kg
8 @ 33kg	9 @ 25.5kg
8 @ 33kg	9 @ 25.5kg

90 second rest
No swearing this week, back lunge technique heaps better, damn damn damn good exercise

C1 – One Leg Calf Raise	C2 – Tibialis
12 @ 10kg*	12 @ 10kg
12 @ 10kg	12 @ 15kg
12 @ 10kg	12 @ 15kg
12 @ 10kg	12 @ 15kg

75 second rest
* 10kg Dumbbell in the same hand as the leg that is doing the calf raise.
With a bit of mucking about with some webbing and the sewing machine we’ve rigged up some straps so we can do the tibialis exercise with the cable machine instead of trying to use the hamstring curl.

Running advanced today to 4 minutes on/1 minute off for 20 minutes. I am amazed at how much better I feel running than the last two times I came back from a stressie, it helps not carrying a little bit of extra weight and just generally feeling strong. In fact this is the first time I’ve come back from an injury leaner than before I had to stop running. Having some extra muscle really revs up the metabolism (so much so that I was starting to wake hungry in the middle of the night so now I have yoghurt and some nuts right before bed) and you’d be surprised at how much an hour of lifting weights takes out of you.

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