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Old 10-09-2012, 06:10 PM   #34
linedriver465
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Join Date: Oct 2012
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10/9/12: ME Lower Body
Pre: 2 scoops NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAAs
Warm-up: Jump rope, DeFrancoís Agile 8, Box jumps

Good Mornings (ME exercise)
45x10
65x3
95x3
120x3
150x3
170x3
195x3
225x3
250x3 -> work set 1
275x3 -> work set 2; felt and looked good
300x3 -> my powerlifting buddy Josh said these turned into half GM/half squats, so he recommended I call that my top work set

Parallel Box Squat (higher bar position compared to my unusually low bar position)
135 x 5, 8, 8, 8, 8 -> never EVER have I been so humbled by 1pps on the bar for squats; it really revealed my glaring weakness Ė hips, hips, and more hips
155 x 10 -> these felt great but were taxing as heck

Hyperextension (focusing on hamstring and glute squeeze)
Bw x 4 sets x 10 reps -> again, my weakness, glutes, was revealed

Seated reverse Pec Dec Fly
50x10
60x10
70x10
80x10

Weight Ab Wheel Rollout (weight plate on back)
Bw+25lbs x 8 -> easy
Bw+45lbs x 6,5, 6

Thoughts: This was without a doubt the most humbling lower body day Iíve had since I can remember. However, Iím ready to check my ego at the door, focus on form, bring up lagging/sleepy muscle groups, and crush PRs in the future
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