So here is a quick post outlining today's gym session. These aren't heavy poundages for me, but I am currently rotating through a medium difficulty working load. So I am shooting to keep the pace fast while bringing out some good growth and definition. This is a great leg routine- so I thought I would share it with you. Feel free to adapt the working load to lighter or heavier depending on your goals, and you can also switch the exercise order if you wish. (Though I recommend doing squats before deadlifts, otherwise you will be too tired to do meaningful squats.)
Squats 135*15
195*12
225*10
235*8
Single Leg Leg-Press 135*12
135*12
135*12
Leg Extension 45*12
45*12
45*12
Deadlift 310*10
310*8
310*6
Leg Curl 45*12
45*12
45*12
Standing Calf Raise Machine
66*15
66*15
66*15
Exercise Ball Pull-in Bwt*8
Bwt*8
Bwt*8
Single leg Standing Calf Raise Machine
66*10
66*10
66*10
Hip Thrust
Bwt*8
Bwt*8
Bwt*8
Crunch Machine
77*15
77*15
77*15
Standing Cable wood chop
77*10
77*10
77*10
Elliptical Interval Training- 20 Mins.
I am a drug-free powerlifter. After a 14 year layoff, I have once again started competing. I won the 2016 Rocky Mountain Regionals, 2017 Utah State, and took 3rd at the Drug-tested Nationals. The goal of this blog is to relay some information that I have found helpful so that other busy dads can get back into the game, whether they are powerlifting, or getting back into shape.
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