Leg Day

Still searching for my max weight for 5 reps on a lot of these exercises so I am learning that if I am below my high, that I should slow down the rep so that I increase the Time Under Tension which can be as physically demanding if not more than a heavier weight done quickly.

Did 1 round of Tabata on the TRX/monkey bars in the gym. My arms and grip gave out a little before the rest of my body. Good to identify the weakness so that I can address it. For the second round of Tabata I did all Burpees.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - 1st set is low weight to warm up and focus on form. Sets 2 - 5 are for max weight for 5 reps each.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ) **did straight leg deadlift today by mistake.
• Standing Barbell Calf Raise (http://youtu.be/3UWi44yN-wM)
• Dumbbell Step Up (http://youtu.be/-wcgEGQN5_U)

Monkey Bar Tabata

• Pull Ups
• Toes-To-Bar
• Chin Ups
• Hanging Cross Over Knee Ups

Notes / Results:

• Weight: 198
• Time: 60 minutes. Always 60 minutes.
• Barbell Squats:
• Previous high: 145. Goal: 225
• Sets: 135, 155, 185, 205  
• Deadlift:
• Previous high: 250 Goal: 280
• Sets: 225, 225, 225, 235
• Machine Calf Extension:
• Previous high: 190 Goal: 275
• Sets: 190, 210, 230, 250
• Dumbbell Step Up:
• Previous high: 45 pounds each hand Goal: 50
• Sets: 40, 45, 45, 45
• 1 round of Monkey Bar Tabata, 1 round of Burpees