Back to work

Today was my first day back to the gym since last Wednesday.  I have been running a high temperature and feeling slightly under the weather, so it was best to just get some much needed rest and recovery.  I was itching to get back to it today, so I decided to go in and do some leg work with a Quad emphasis.  I kept it a little lighter, fast paced and broke a great sweat!  Here's how it went....

Leg press- 4x10
Smith machine squats- 3x20@405
DB Lunges- 3x8
Leg extensions- 4x12

-Luke

Frontline

One approach I have to lifting is to imagine that each workout I am putting myself on the frontline.  You have to leave it all in the gym.  I'm not saying that I don't ever joke around or have fun with others.  I'm just saying you have to lean to flip the switch and put 100% focus on the set at hand.  That's one reason I usually take a long approach to each set.  I visualize, prepare and then finish the set.  Here's an example of my approach for Front Sqauats from this past weekend. 

I was able to meet up with my good friend Eric for today's workout.  We kept it fast pace and pretty much flowed from exercise to exercise.  Here's how things went.....

*Warm-ups excluded

EZ bar curls (Bar=25lbs) -  1x12@115 / 1x10@135 / 1x8@155 / 1x12@115
RG Cable Pressdowns- 4x10 (Stack + 20lbs)
Machine Incline curls- 3x10
Dips(BW)- 1x10(3-1-3-1 Tempo) / 2x25
Rope Hammer curls- 3x10
Single arm cable OH Extension- 3x10

Standing Calf press- 4x8
Seated Calf press- 4x12

-Luke

Patience

Patience is a virtue in the sport of Bodybuilding.  Many times people fail in their routine because they are not satisfied by their short term gains and do not have the patience to see the long term goal. Patience means that, you are able to wait for whatever happens and be consistent in your training no matter the period of time. 

 

Had a great one and here's how it went down.....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x5@365 / / 1x8@315
Single Leg press- 4x8
Hack Squats- 4x10
Leg extension- 3x10 / 2x8

-Luke

Leg placement



Leg placement can make a huge difference in the gym and on the stage

 Legs are the one body part that can separate you from other competitors.  They are probably the most under trained muscle group in the gym.  One reason why is because they take a totally different mentality to train.  No one ever asks "let me see your quads" or "how much do you squat" when your walking around.  So one thing I try to do to keep things interesting when training legs is vary my foot and leg placement.  I do this through different exercise variation, such as wide stance and narrow stance squats.  Doing so can place more of an emphasis between your quads, hamstrings and glutes aswel as help push your physique to the next level.
   
Today, Tara and I took up the squat racks.  We kept a fast pace with a focus on depth and rep speed.  Overall really happy with how this one rolled and here's how it went....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x8@315*1x35@135
V-Squat- 3x8 / 1x10
DB Walking lunges- 3x8 (Per leg)
Leg extensions- 4x8

-Luke

The Gym

This weekend we made a short trip over to Ellensburg, Washington where some of my family live.  It was a quick trip, but sometimes you just have to get out of town.  The weekend pretty much consisted of work on  Spool No.72, but I was able sneak out and hit they weights for and epic leg session at "The Gym."  Always great to go back to one of the gyms I used to train at during college and see how things have progressed.  Gotta say, I was pretty happy with how it went.......




*Warm-ups

Front Squats- 1x12@275 / 1x10@315 / 1x6@355 / 1x12@225 (Pauses at bottom)
Narrow Leg press- 4x8
Smith machine Lunges- 3x10@225
Leg extensions- 4x10

-Luke

The Front Squat

Since I have been placing more of a focus on Front Squats into my routine I have noticed a huge difference in my quad development. They also allow a more natural movement which is easier on my lower back and knees.  Here are some examples of bar placement and travel for the three different squat variations.

1-Front Squat

2-High Bar Squat

3-Low Bar Squat

Now onto today's workout.  The gym was really packed and Tara and I couldn't even find a parking spot!  Gotta love days like those!  I decided to stay with a little more volume on the DB's and I am really happy with how this one went.  Kept all the reps slow and controlled.

*Warm-ups excluded

DB Press- 3X10@130's / 1x8@130's
Nautilus Incline press- 4x8
Machine Flyes- 2x8 / 2x10
High Cable Flyes (Mimic Most Muscular)- 2x15

-Luke