Post-vacation workout: Legs and Deads

Performed some leg and deadlift work, today. I was eager to get back into the gym, after 5 days at the beach; though not too eager to leave the beach!

First, I performed some full body stretches and then got on the elliptical for 10 minutes to warm up my legs and lower back.

Unfortunately, the squat racks were completely occupied, so I decided to do a bodybuilding type routine for legs.

Exercise – weight x reps x sets

Hack Squats – 70 x 12 x 3 (all the way down), 0 x 20 x 1(burn)
Single Leg Press – 70 x 6 x 3, 25 x 15 x 1(burn)
Single Leg Extension – 25 x 12 x 2, 30 x 12 x 1, 20 x 15 x 1

By now, my legs are so pumped that I can barely walk around. Jamming to some Metallica, I load up for deficit deadlifts and perform the following:

Deficit deadlifts off 45 lb. plate – 135 x 10 x 1, 225 x 3 x 1, 275 x 3 x 1,
315 x 3 x 1, 365 x 1 x 1 (PR)

Once I hit my PR, I felt I had done enough for the day. Tomorrow will be upper body!

 

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