Lower Body Day
100 Rep Leg Press Challenge
The machine at 24 really makes me appreciate better leg press machines, like the one at HQ.
Yesterday I loaded it up with a 10 pound plate, and had to take a billion pauses to get through 100 reps. So this morning, I backed it down to just 5 pounds and it was much easier. I still had to pause three times and do a minor foot adjustment.
Turns out, when you’re dealing with 100 reps, even the tiniest increase or decrease in weight will make a difference.
Leg Press: 4 x 15, 10, 10, 10
5 second eccentric, normal concentric
Weight: 90, 140, 140, 140
So here’s an example of not progressively overloading a compound lift. My knees were giving me warning signs, so instead of challenging myself with more weight, I did higher reps and used a slow eccentric.
Do strength-focused people think this is worthless because I didn’t go heavier today than I did last time? I still felt the target muscles working and it was still physically challenging. A whole lot of muscular tension was present for a decent amount of time.
You can’t convince me that adding weight is the only way to make a lift effective.
Smith Machine RDL: 4 x 10
Got this idea from a Paul Carter tip. Man, he had some great ideas! I wasn’t that focused on weight or reps here. In fact, some of the sets were more like 15 and some were probably more like 8 reps.
But my main goal was to put tension in the upper hams and glutes, and train myself to properly do this exercise for that purpose.
Ham Curl on Ball: 4 x 12, 10, 10, 10
Nothing new here. My hams were already kinda smoked from the previous exercises.
Butt Lifter Machine: 3 x 15 with a drop set and partials
Pull-Ups: 3 x 7, 5, 4
I feel dumb resting a long time between sets of isolation lifts sometimes. So doing a non-competing exercise just makes sense. And why not do pull-ups if there’s a bar nearby that nobody is using?
Legs and glutes were toast, but the hubby-bear wasn’t finished with his workout, so I did some bicep curls and tricep pulldowns.
So that’s my weird looking stomach and abdominal hernia. You can actually press it in and see the round thing disappear. It doesn’t hurt or cause discomfort, so I’m not worried about it. It’s been there for decades.
I’m not proud of my tummy area. It’s not rock solid or bursting with turtle-shell muscles. It also doesn’t really taper in very much because I don’t have wide hips from which to taper.
Anyone know what the consensus is on women with jacked stomachs? I want one and think they look cool, but recently some sort of health guru caused a kerfuffle on social media by saying that women with six packs actually aren’t healthy.
Ugh, who knows? Just do what you want in the gym.
Here’s the last thing. I’m so glad Chris got a picture of this because you guys have to try it. This is a stretch I got from T Nation coach, Tom Morrison:
Press your hand into a wall and externally rotate it. Straighten your elbow. Then try to press your palm into the wall.
You’ll get an enormous stretch up through the bicep and some sort of tendon in that area. It’s like nothing you’ve ever felt before.
Tom says it can help you avoid pec tears, bicep injuries, wrist pain, and more. He explains how to do it (and why) here: The Daily Stretch Every Lifter Needs