LEG DAY, SHOOT'N FOR TREE TRUNKS

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

Eccentric Workout

IT HAS BEEN AWHILE, HOW ARE YOU ALL DOING?
I just had graduate school start back and with some personal training, classes, and my workout... I haven't been on here in a while. This past week has been one that I am sure has sparked some growth in my body.

I did an entire week of eccentric weight training this week. Eccentric activity occurs when resistance is put on the muscles as they lengthen, unlike concentric which occurs when resistance is put on muscles as they shorten. Take, for example, a fron squat... You descend slowly until you reach the bottom of your front squat and then explode up.

On each repetition I slowly descended while counting three seconds off... holding anohter two seconds at the bottom of the lift, and then exploding up. I used this technique for a set of 8 and two sets of 6 repetitions on every lift besides my power lifts this week. I used about 65% of my one rep max on the lifts... but since this was the first time I have ever devoted an entire week to eccentric lifting... it took a little playing around to find the perfect weights to use on each lift... everything was recorded on my work out card... I will try to attach it asap.

Since your muscles are lengthening while resistance is being put on them, the amount of muscle regrowth should be exponentially higher than a usual workout. For this reason I wouldn't recommend to complete eccentric training more than one week every 4-6 weeks during your workout. I am also going to have a unloading week next week (use lighter weights to allow my body to recover).
My lifting partner Chance Cianciola, CSCS, masterminded this part of the workout. He is going to be one hell of a strength coach. Thanks and see ya around


be as physically strong as you can potentially be... start today


GROW!!!!!

Decrease Muscular Soreness

In order to decrease muscular soreness that you feel 24-48 hours after working out (Delayed Onset Muscle Soreness or DOMS) you need to do a light bout of low intenstiy cardio after you lift. You can ingest your protein supplement while walking on a incline on the treadmill at a low speed or have a low stride rate on the elliptical with little resistance.
This helps the blood continue to circulate through your muscles that allows for the impurities (lactic acid and other metabolic byproducts) to be flushed out at a quicker rate.

After performing this short amount of cardio (10-20 minutes), stretching all major muscles groups is essential to limiting the amount of soreness you feel and increasing/maintaining your range of motion. I suggest stretching each muscle group 2-3 times for 30-60 seconds. You can also rehydrate yourself with water while stretching.