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Dave’s Locker Room Training May 19 ‘11


My weight this morning was 218 pounds and my goal is 190 by September 1st. I decided to refocus today. It was leg day. I love training legs. I’m strong on leg presses and squats but I need some stretching on my ‘gate’ so I’m going to be including more split squats… very light until I get the form down and more lunges… again very light until I get the form down. As with most body parts, I like to super-set and/or tri-set so I’m not sitting around resting very long.

After warm-ups and some stretching…

Tri-set #1
Leg Presses/ Dumbbell Stiff Leg Dead lifts on block/Standing Calf raises (same block)

One of my pet peeves in the gym are the tools who load up the leg press with tons of weight and then proceed to “leg press” using a 1 friggen inch range of motion. I wish the clouds would open up and a loud deep voice would say “Thou shall not be a tool in the gym” and a big hand would come out of the clouds and slap some sense into them.

No, when I do my leg presses, I bring the carriage down as far as I can and my knees come into my ribcage.

Set 1
Leg Presses 3 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 2
Leg Presses 4 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 3
Leg Presses 5 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 4
Leg Presses 6 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 5
Leg Presses 7 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 10 (lost a few reps there)
Standing Calf Raise 50 lbs. X 12

Set 6
Leg Presses 6 plates per side X 10
Dumbbell Stiff Leg Deadlift 50 lbs. X 9
Standing Calf Raise 50 lbs. X 12

Set 7
Leg Presses 7 plates per side X 8
Dumbbell Stiff Leg Deadlift 50 lbs. X 9
Standing Calf Raise 50 lbs. X 12

Set 8
Leg Presses 8 plates per side X 3
Dumbbell Stiff Leg Deadlift 50 lbs. X 8
Standing Calf Raise 50 lbs. X 10

Tri-set #2
Split squat/ Machine Leg Curls/Seated Calf raises (same block)
5 sets of 8-10 on each

Decline Sit ups 3 sets 20-25 reps
Cable crunched 90 X 25   110 X 20

Stairs – the gym has 2 flights of real stairs and I just went up and down for 12 minutes. I hate cardio machines.

My diet went according to plan today. I ate more carbs today and I feel a little guilty but I’m going to experiment with diet regime that John Hansen used to drop to 190 for his Iron Man cover shoot with Angela Segovia. I’ll see how this diet strategy works for a few weeks and if I progress, I’ll stay with it. Here is what I ate today:

Meal 1 –– 1 egg, 7 egg whites, 1 slice Ezekiel Bread
Meal 2 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 3 –– During workout 2 scoops whey 16 ounces Gatorade
Meal 4 –– Post workout 2 scoops whey protein 16 ounces water 4 Brown Rice   Cakes
Meal 5 –– I Chicken Breast, 1 Roma tomato, onion slice, 2 slices Ezekiel bread, brown mustard, 4 ounces Ggarbonzo Beans
Meal 6 – 16 ounces low fat cottage cheese 1 orange

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