Lower C (10th July 2024)

Calves, Hamstrings, Quads, Glutes, Spinal Erectors, Abdominals & Tibias.
Wednesday 10th July 2024 At Marjons Sport & Health Centre.
2024 Workout 139, Macrocycle U/L Workout 6, Microcycle 1, Lower C.
/ jpit.gym
0:00 𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐏𝐫𝐞𝐬𝐬 𝐂𝐚𝐥𝐟 𝐑𝐚𝐢𝐬𝐞
Warmup 1: 55kg - 5 Reps.
Warmup 2: 80kg - 3 Reps.
Warmup 3: 100kg - 1 Rep.
0:01 Set 1 (Right Leg): 107.5kg - 5 Reps.
+5kg, -1 Rep.
0:57 Set 1 (Left Leg): 107.5kg - 5 Reps.
+5kg, +/-0 Reps.
1:53 Set 2 (Right Leg): 107.5kg - 4.5/5 Reps.
+5kg, -0.5/+/-0 Reps.
2:47 Set 2 (Left Leg): 107.5kg - 4.5/5 Reps.
+5kg, -1/1.5 Reps.
+7.5kg in 3 sessions, I’m too op.
3:50 𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐋𝐲𝐢𝐧𝐠 𝐋𝐞𝐠 𝐂𝐮𝐫𝐥
Warmup 1: 25kg - 5 Reps.
Warmup 2: 35kg - 3 Reps.
Warmup 3: 42.5kg - 1 Rep.
3:51 Set 1 (Right Leg): 45kg - 5 Reps.
+/-0kg, +1 Rep.
4:22 Set 1 (Left Leg): 45kg - 5 Reps.
+/-0kg, +1 Rep.
4:52 Set 2 (Right Leg): 45kg - 4 Reps.
+2.5kg, +/-0 Reps.
5:20 Set 2 (Left Leg): 45kg - 4 Reps.
+2.5kg, +/-0 Reps.
Only taking these one rep at a time as they make me a tad sciatic but still a very good movement and one which I will be patient with.
5:46 𝐂𝐚𝐛𝐥𝐞 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐍𝐨𝐫𝐝𝐢𝐜
Warmup 1: 17.5kg - 5 Reps.
Warmup 2: 13.75kg - 3 Reps.
Warmup 3: 10kg - 1 Rep.
5:47 Set 1: 8.75kg - 6 Reps.
+/-0kg, +2 Reps.
6:34 Set 2: 8.75kg - 4 Reps.
-1.25kg, -1 Rep.
Scared of getting too strong on these icl, there’s only so much progressability.
7:04 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭
Warmup 1: 100kg - 3 Reps.
Warmup 2: 140kg - 2 Reps.
Warmup 3: 180kg - 1 Rep.
7:05 Set 1: 202.5kg - 5 Reps.
+/-0kg, +1 Rep.
7:23 Set 2: 195kg - 5 Reps.
+/-0kg, +1 Rep.
Only went for a single rep up this time instead of weight, yoga matt definitely helps with hip pain.
7:40 𝐙𝐞𝐫𝐜𝐡𝐞𝐫 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭
Warmup 1: 40kg - 3 Reps.
Warmup 2: 70kg - 3 Reps.
Warmup 3: 100kg - 2 Reps.
7:41 Set 1: 120kg - 3 Reps.
+10kg, -2 Reps.
Set 2: Skipped because I need to bring a hoodie next time or I’m going to lose my forearms.
+10kg & still relatively held reps, road to 3 plates baby.
8:03 𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐚𝐥 𝐂𝐫𝐮𝐧𝐜𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞
Warmup 1: 45kg - 5 Reps.
Warmup 2: 60kg - 1 Rep.
8:04 Set 1: 70kg - 5 Reps.
+2.5kg, +1 Rep.
8:28 Set 2: 70kg - 4 Reps.
Upper the weight when I shouldn’t off and still got more reps, I can taste the full stack now.
8:50 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬
#LowerDay #LowerWorkout #LegDay #LegWorkout #Calves #Hamstrings #Quads#Glutes #SpinalErectors #Abs #Tibias #Adductors #Gym #Bodybuilding #Fitness #Workout