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Old 12-16-2011, 04:30 PM   #161
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Earlier today I was screwing around checking out elitefts.com. I came across Dave Tate's training log and took a look at his last leg day. To say I was inspired would be an understatement, so today I went in and did a little mountain dog training.

West side style box squats-
45x5
135x5
185x5
225x3
275x2
275x2
275x2
275x2
275x2

Leg press
200x30
225x30
200x30

Smith machine straight leg deficit dead lift-
105x12
155x12
155x12

Smith machine calf press-
15x8
105x8
195x8

This workout combined with riding my bike the 1.5 miles to and back from the gym really hit my legs in all the right ways, and it feels great! Tomorrow I'm playing golf with an old friend (A farewell round before I leave), then I'll hit the gym for an upper body day.

I'm looking forward to it.
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Old 12-16-2011, 06:10 PM   #162
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I have a buddy who wants me to try Mountain Dog training. Maybe one day.
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Old 12-17-2011, 08:05 PM   #163
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The leg training was certainly intense. I enjoyed the heavy squats followed by the high rep leg presses. I think leg presses are a safer way of pushing my quads to the edge compared to leg extensions.

Today it took me a while to finally get to the gym, then when I got there I realized that they were clsing in 30 minutes. So this can be my version of "30 minute meals", but this time it's "30 minute upper body training days". I knew I didn't have time to sling plates, so I adjusted accordingly and got to it.

Dips (supersetted with Chest suported rows)-
BWx8
BWx8
BWx8
BWx8

Chest suported rows-
45x12
60x12
70x12
60x12

Smith machine seated military press (supersetted with machine pull-downs)-
105x12
115x12
125x10
105x12

Machine pull-downs-
150x20
180x15
225x8
225x5+3 partials

DB alternating biceps curls-
40x6
25x10

So there it is. As I was finishing up the DB curls the music and lights were being turned off and I was basically satisfied by what I got done. I moved my arms in all 4 directions against resistance then treated myself to a little extra work for my bis. Can't hate on that!

I'll be doing smith machine military presses again. They gave me a good pump and I think they'll have good carryover to my pushup performance.

By the way, that's 18 sets in 30 minutes, which is about 1:00 rest between sets.
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Last edited by Soldier; 12-17-2011 at 08:10 PM.
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Old 12-19-2011, 06:38 PM   #164
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I won't make it to PT tomorrow because it's my wife's grandmother's birthday and we're going there for dinner, so I went in today and did a dead lift focus day.

Rack pulls (pins set about 4" below the knee)-
135x3
225x3
315x3
365x2
315x3
385x2
315x3
405x1
315x3
425x1
315x5

*Wave loading felt really good on these. I built myself up for the heavy sets then got to relax a little on the lighter sets in between. This let me build up my volume without burning out my CNS. I ended up moving just under 4.5 tons today, which is pretty sweet.

Front squats-
135x5
135x12

Squats- (Had the weights on the rack, so why not?)
135x20

At this point I was happy with the rack pulls so I decided to finish up by trying a leg movement I saw on elitefts. Basically you use the rope attachment on the low cable, grab it with both hands, step back a few steps then do a squatting motion going as low as you can them standing back up. I won't be using that one again, although it wasn't bad.
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Last edited by Soldier; 12-19-2011 at 06:46 PM.
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Old 12-19-2011, 06:44 PM   #165
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Good work Soldier.
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Old 12-19-2011, 06:54 PM   #166
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Nice pulls.

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Old 12-19-2011, 06:58 PM   #167
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Thanks guys!
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Old 12-19-2011, 07:04 PM   #168
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Smashed it mate, big pulls.
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Old 12-20-2011, 10:41 AM   #169
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Nice pulls! Love the "why not" set of squats. lol
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Old 12-20-2011, 11:36 AM   #170
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I missed the "why not" set the first time around.
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