First off… Happy Canada Day!!
I’m going on record as saying this was one hell of a brutal day. My lower back was tired as it was from yesterday’s back work- the deadlifts had already really worked them. As a result I had to change some of the P.M. workout because even with a belt I couldn’t support the weight- my lower back was just too tired.
A.M. Workout:
Reverse Lunges (DBs beside hips) 4×15, tempo 4-0-1-0, rest is 80 secs after final set – 40lbs all sets
BB Back Squats 6×8, tempo 4-0-1-0, rest 2 mins – 225lbs all sets
DB Squat (heels elevated) 4×21 (bottom half of rep only), tempo 4-0-1-0, rest 40 secs – 20lbs
Single Leg Deadlifts 3×21, tempo 4-0-1-0, rest 40 secs after final set – 95lbs- after this exercise my lower back had enough
couldn’t get the next exercise in which was BB Stiff-Leg Deadlifts so I did extra sets of:
Smith Machine Leg Press (feet high) 5×12+NOS, tempo 4-1-1-0, 40 secs – 225lbs – I was able to hit my hams more with this since I couldn’t do the BB deads
P.M. Workout:
Single-Leg Smith Machine Leg Press 4×21, tempo 4-2-1-0, rest 2 mins after all sets done
This is one long and brutal giant set:
DB Front Squat 4×15, tempo 3-0-1-0 – 40lbs
BB Back Squats 4×10, tempo 4-0-1-0 – 135lbs
Smith Machine Leg Press 4×15, tempo 4-0-1-0 – 185lbs
Lying Leg Curls 4×6, tempo 4-0-1-0 – used a stability ball and had heels on top of ball so I could have my body extended. Really focused on full range and controlled movements
Standing Single Leg Curls 4×6+10 partials, tempo 4-0-1-0 – 20lbs
Walking Lunges 4×15, tempo 4-0-1-0, rest 3 mins
I couldn’t keep the weights heavy at all. This was pure survival. The tempo was killing me as was my lower back (not hurt, it was just done).
Glad this is over 
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