Friday, December 5, 2008


I did my legs yesterday.... and the 48 pain hasn't fully kicked in yet, but here is the work I put in:
back squat
265 1 x 10

275 3x8
285 1 x 6

Leg press 4x10
5 plates each side for two sets
6 and 7 plates each side for one set each

Leg extension 4x10
245 for two sets
240 and 235 for one set each

One-leg Hyperextensions 4x 10 each leg with a 30lb dumbbell

One-leg leg curl 4 x 10 each leg
I used 80 all four sets with my right leg and 60 for all four sets with my left leg... My knee has been bothering me. this is also very common in athletes... Having one limb stronger than the other is known as bilateral deficit. the official definition is the weight both limbs can effectively move through an entire range of motion is less than the weights each independent limb can move through the range of motion added together. This is more common in cyclists than rowers, for instance, because cyclists need to generate power one limb at a time.
It is benificial for all athletes to resistance train one limb at at time as well as both limbs together.

I then completed three sets of four point planks for thirty seconds each and three sets of 12 russian twists on each side with a twenty pound med ball.

I made sure to refuel my system after lifting and stretch out some to reduce the amount of delayed-onset muscle soreness (DOMS) that effects me. My legs are thanking me today... but it is kind of like a thank you slap in the face

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