Monday is usually leg day for me, but since the prejudging for the Masters Nationals is on Friday evening Tricia and I met yesterday (Sunday) afternoon to blast our legs. Although I usually try not to workout (weight train) on the weekends, it was nice not to have to worry about either of us having to get back to work at a certain time. After only 2 weeks of training with me Tricia has improved significantly in leanness, strength and endurance! Once again I was surprised with my own strength increases, particularly at this bodyweight and in contest condition. The one thing that snuck up on me was a little injury while I was stretching after my workout. I was doing a lunge stretch for my hip flexors and something tore in the top of my right leg. It doesn’t really hurt posing and doesn’t bother me much while walking unless I get in too big of a hurry. I did my cardio on the Lifecycle this morning and it was fine. I don’t think it’s going to hamper me this week, other than limiting the cardio that I’m doing to the exercise bike.
Hack Squats 5 sets 12 reps (increased weight)
Squats 5 sets 12, 10, 10, 8, 3
Leg Press 5 sets 20 reps
Leg Extension 5 sets 12-15 reps (increased weight)
Seated Leg Curl 5 sets 12-15 reps (increased weight)
Donkey Calf Raise 6 sets 12-15 reps
Today Tricia met me at Hyde Park Gym for our chest and back workout. I always work my large muscle groups early in the week when I have a contest. My strength was off a little bit but I think it was because I was conscious of not flexing the injured hip flexor when I was squeezing out the last couple hard reps of each set. My bodyweight and leanness may have something to do with it too. I weighed 169 lbs at 2.6% bodyfat (by skindex calipers) today.
Bench Press 6 sets 12, 12, 10, 10, 8, 6
Incline Press 5 sets 12, 10, 8, 6, 13
Pec Fly Machine 4 sets 10-12 reps
Lat Pulldowns 4 sets 6-12 reps
Seated Cable Row 4 sets 10-12 reps
High Pulley Row 4 sets 10-12 reps (increased weight)
Straight Arm Pulldowns 3 sets 12-15 reps