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Old 04-04-2013, 03:13 PM   #602
CLEEPER
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Join Date: Jul 2011
Location: Louisiana
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Work out at public gym, first day off boat.

Warm up on stair climber. 5 minutes

Squat
135x10 wu could not get below parallel because bar hits side of rack. Rack not low enough for me
195x5
225x5
275x3pr for reps but only to parallel. Even here the weights would touch the rack or the plates on side of rack.
I think I will just squat at home . I like my rack better.
Only other option is the smith machine, which is pretty free moving. The only thing with it is the weight is balanced.

Straight leg dead lift with snatch grip
135x10
205x10
225x10 all done raw double over hand


Hack squat machine
45 each side x 10
90 each side x10
100 each side x 10. All done real deep and narrow stance . Not sure how much resistance the machine is alone so weight is just what's added

Laying leg curls
90x12
105x8
105x6. These were hard , have not done them in long time

Leg extension
180x12
180x12
210x12. Will go up.

Ab crunch on machine
40x15
60x12x2. First time on this for a long time so took it light. Will build up on these for some Abzers.



Over all not a bad work out but squats were the suck. I will do squats at home my first and last day home and maybe just do the machine leg curls/extensions and hack squat or leg press in middle of week.


Tomorrow is chest and honestly thinkin I may do it at home In my rack. Maybe do a heavy chest / shoulder day at home tomorrow and then later in week do dumbbell work for shoulder and chest at gym so I can hit flys and peck deck.


I think I really just prefer lifting at home. If I chose to go lift there tomorrow I may just do dumbbell bench press and see if I can still get the 100's up for reps . Have not gone heavy with dumbbells for some time so maybe the change up will be nice.
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